Get it Gone

This is a reminder that your dreams are not going to wait for you. It's up to you to follow what your imagination conjures up. Make it your responsibility to carry out the tasks needed to make them come to life. Wouldn't you regret not doing something that could have made you happy and changed lives? Live life with no regrets. In school? Study more, go out of your way to meet people and always leave room for improvement. Working at a job you don't enjoy? Dig deeper and find what you're passionate about, figure out what gets you going. Love to go on adventures and see the world? Book the ticket with or without a travel buddy. When you repeatedly find yourself coming up with excuses as to why you couldn't do something stop yourself right then tell yourself you can and just do it. Say it out loud if you have to. Affirmation is powerful, speak it into existence! 

-Shayma S. Sulaiman

Count Your Change

Good Morning Subscribers,

Yesterday I ran to the subway in fear of missing my train. On the way down the stairs a man who did not appear as homeless stopped me to ask for 50 cents so he could purchase his metro card. I quickly told him I didn't have any change without attempting to look and continued running toward the subway. Once down the stairs, I realized the train had not yet arrived. Looking back up the stairs I noticed the gentleman distraught in fear of not being able to get on the train and make it to his destination. I immediately reached for my wallet and noticed that I actually had several coins. The look on his face lit up as we met each other halfway. I began dumping change is his hand as he insisted that he only needed 50 cents more. He was so grateful and thanked me tremendously. I smiled and said "No problem at all."

Immediately after this interaction I sat on the train and wondered why it took me realizing that my train hadn't arrived to help this gentleman. Seeing that I had a part in turning his frown upside down was actually the highlight of my day. While I was extremely happy that I had the opportunity to help someone else and ultimately make someone's day a little better, I was disappointed that helping someone in need wasn't my immediate reaction. 

A lot of times we tend to focus the majority or all of our attention ourselves and in return allow others to suffer. What did I learn from this? Don't let your service to others be by default. Help because that's what is in your heart to do. Choosing selflessness over selfishness is one of the most important decisions that you'll ever make. We were all put in this earth to make a difference don't allow two seconds of your day deter you from being a better you. 

- Nikki Abraham, 1/4 of The Nucleus

Be Grateful

They always say one of the most powerful mindsets that can take your life to the next level, is to practice gratefulness consistently.
 
Instead of thinking about the problems in your life when you wake up in the morning, start making it habit of grabbing a pen and writing down all of the things that you are grateful for in your life.
 
In the book “The Secret” by Rhonda Bryne, she explains how ancient philosophers, well-known scientists, successful entrepreneurs, and even great avatars all practiced some form of gratitude throughout their day.

She explains it is impossible to bring more into your life if you are feeling ungrateful about what you already have. Why? Because the thoughts and feelings you emit as you feel ungrateful are all negative emotions. Whether it’s jealousy, resentment, dissatisfaction, or feelings of “not enough,” those feelings cannot bring you what you want in your life. She says that “those negative emotions are blocking your own good coming to you.”
 
Consistently saying “Thank you” can powerfully create your day and all that it will contain. “I am setting my frequency for the day and intentionally declaring the way I want my day to go, rather than stumbling out of bed and letter the day take control of me. You are the creator of your life, and so begin by intentionally creating your day!”

Give thanks to your parents, friends, significant others, and life experiences because, in order for you to start attracting more good things in your life, you must start to feel different about what you already have. So be grateful about your life, and consistently say "Thank You."

- Chazz Scott, 1/4 of The Nucleus

Facing Your Fears

This message will be short but very impactful. One of my favorite inspirational figures to date is world-renowned Fresh Prince actor, Will Smith. Not only do I love his acting, but he is a catalyst to everything this organization is about. He truly lives his life to the fullest extent without any regrets or remorse. He has developed a "Fear of Fear" which has allowed him to be successful in every aspect of his life.

One of the video(s) that is surfacing across the web is his Sky Diving story off the coast of Dubai. His remarkable story that led up to that faithful moment clearly explains the irony behind what we call "Fear". One of my favorite quotes that will continue to live with me every single day is:

                  "God placed the best things in life on the other side of all of your fears"

This short video made a lasting impact on our Nucleus Team so we hope it inspires you to live your life to the fullest extent possible! Life is way too short to live your life in fears.

- Chazz Scott, 1/4 of The Nucleus

Benefits of Drinking Green Tea

Good Morning Subscribers!

Use an Eastern Asian tea to help nourish your body. Do you know the nutritious benefits of drinking green tea? I'm not referring to the type with loads of sugar that you grab from your local Starbucks. I'm talking about the real naturally sweetened kind. You can cold brew your own; it's super easy! All you need is green tea bags, water, and a container. Fill your container with water and let the tea bags sit overnight in your refrigerator. Add honey or agave to sweeten your drink naturally. Viola! You've got yourself a drink that improves brain function, increases fat loss, and can lower the risk of cancer. Read below to find out five health benefits of green tea that have been confirmed in human research to improve your health. 

1. Green tea contains antioxidants. Antioxidants protect the body from molecules called free radicals, which may play a role in heart disease and cancer.

2. Compounds in green tea can improve your brain function. The active ingredient is caffeine. It doesn't contain as much as coffee so you don't have jittery side effects but it contains enough to be a stimulant. 

3. Green Tea Can Kill Bacteria. Studies suggest that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries, and other dental conditions.

4. It increases your metabolism. It works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

5. Green tea can also help with wrinkles and the signs of aging. This is because of its antioxidant and anti-inflammatory activities. When applied topically it can be very refreshing to the skin. 

So drink up and enjoy green tea!

- Shayma S. Sulaiman

What Makes A Good Life?

Good Morning Subscribers!

We all want to be happy no matter where you grew up, what race you are, what religion you believe in, how much money you have; we are all trying to figure out the secret sauce to maintain happiness.
 
Psychiatrist Robert Waldinger explains that they conducted a study on millennials to understand what their major life goals were. They concluded that over 80% of the tested data said that a major life goal for them was to get rich. He explains that another 50% of those same young adults stated that another major life goal was to become famous. Based on the data presented, the professor explained that many of us have been given the impression that these are the things that we must go after to live a good life. 
 
Robert has been a part of one of the longest studies of adult life ever conducted. The Harvard Study of Adult Development has been tracking the lives of 724 men for over 75 years. The study included medical exams, drawing blood, scanning their brains, and talking to their children. From all the data collected, what did they learn about making a happy life? It turns out that the lessons aren’t about being famous, wealth, or even working harder and harder. They concluded that the clearest message from all this data was that: “Good relationships keep us happier and healthier. Period.”
 

As humans, we are sociable by nature, even if you believe that you’re an introvert. “It turns out that people who are more socially connected to family, to friends, to community, are happier, they're physically healthier, and they live longer than people who are less well connected.” The study shows that individuals who are more isolated experience loneliness and ultimately contribute to being “less happy”; their health declines earlier in midlife, their brain functioning declines, and live shorter lives than people that are not lonely.
 
Meaningful relationships protect not only our bodies but also our brains. Meaningful social connections actually keep us alive. What does this mean? We must not focus on things to sustain happiness; we must concentrate on meaningful relationships with family, friends, and community! Focus on the friends and family that you trust and care about; this will actually keep you happier and healthier. The good life is built with good relationships.
 

- Chazz Scott of The Nucleus

Please Don't Kill My Vibe

"You are the company you keep."

I'm sure this is something you've heard throughout your life and probably wondered what exactly it meant. Not that you didn't understand the meaning per say, but it didn't mean anything to you until you realized the overall effect that an individual can have over your life.

You've probably said to yourself, " Well I'm my own person and the people i'm around don't have an effect on the decisions I make..right?" Wrong, yes you are your own person but the people you surround yourself with are in the position to have a positive or negative influence on your life. Which would you prefer?

A lot of times negative habits that consume your life occur because of the need to fit in. Trying to break bad habits can also become more difficult when the people around you are encouraging this activity on a daily basis. Consuming less alcohol may be more difficult when your friends' version of fun is "turning up" every weekend. Not swearing may be a good idea but can become challenging when your friends are dropping the "F-bomb" every other word. 

Always surround yourself with like-minded people. Being encouraged on your road to success may be challenging when you're surrounded by others that may not have the same mindset. Strive to be around good people that are good for you and good for your soul. Keeping the people in your life that support you and bring you up will only encourage growth. 

Lastly, be that person that others want to be around. "Attitudes are contagious, is yours worth catching?" Aim to have a vibe so positive that others flock to you because of the energy you exude. You have the power to make a difference in someone's life. Be the attitude you want to be around. 

“Surround yourself with those who only lift you higher.”

— Oprah Winfrey

- Nikki Abraham, The Nucleus

You are What You EAT

Food is such an important aspect of our daily lives.  It replenishes us and fuels us to keep going; it also can alter our mood to make us happy! The food you put into your body is a direct reflection of how you operate. If you eat salty grease foods, you may feel heavy in comparison to eating fresh fruits and veggies. Now, I understand we’ve all been in situations i.e. college or low on money when it was easier and convenient to make terrible food decisions. But, as we grow through life we want to keep in mind small improvements lead to huge victories. Just like you taking time out of your schedule to nourish your soul or work on self-love, eating well is a form of self-love. You don’t want to put too many toxic things in your body. If you have been meaning to start eating better let this be a sign to start now it's never too late!  I’ve compiled a list of nutrients below that have scientifically proven to make you feel awesome! Also, never forget moderation is key.

1. Calcium, often paired with vitamin D assist with mood fluctuations (kale, yogurt, cheese, broccoli, milk)

2. Chromium increases the brain's levels of serotonin, norepinephrine, and melatonin which helps the brain regulate your emotions and mood (sweet potatoes, turkey breast, grape juice, oats)

3. Omega-3s, this nutrient helps decrease the risk of depression and helps with brain function (chia seeds, salmon, spinach, flaxseed oil)

4. Vitamin B12, can eliminate fatigue and give you energy ( crabs, soy products, red meat, eggs)

5. Magnesium plays a prominent role in the development of serotonin which is a major contributor to feeling happy (almonds, spinach, cashews, peanuts, edamame)

They next time you’re about to grab a bag of chips or a cupcake for a snack think of some of these foods to help nourish your brain.