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Lifestyle

Science Explains 12 Benefits of Keeping a Gratitude Journal

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Most of us are familiar with gratitude, the feeling that we often equate with being grateful or thankful. However, few are familiar with gratitude journals and how they can make those gratitude-filled moments in our lives even more impactful.

That said, evidence suggests that writing down the feelings we associate with these acts of kindness can positively impact. Furthermore, we feel those effects on our health in a variety of ways.

WHAT IS A GRATITUDE JOURNAL?

In short, a thankfulness-based journal is a personal diary that is used to chronicle and later reflect on meaningful moments in one’s life. And they don’t always have to be monumental. It could be something as small as the cashier at the local grocery store asking about your day. Or, it might even a friendly hello from a stranger.

While these kind acts do make us feel good while we are in the moment, we often forget about them as the day goes on. Writing about these experiences is a great way to reflect on them when we are feeling low and need a reason to smile. Also, note that this is not all rooted in hyperbole. Indeed, there is a considerable amount of scientific evidence that substantiates these claims.

THE SCIENCE BEHIND GRATITUDE-BASED JOURNALING

So writing down the things that we are most grateful for can trigger positive vibes. However, there is much more to the equation.

Feeling truly appreciative when someone goes out of their way to help us or brighten our day allows the brain to focus more on the positive aspects of our lives as opposed to the negative ones. This shift in thinking helps minimize the impact that day-to-day external frustrations can have on our lives. Thus, it can significantly reduce stress. This fact is essential since stress can lead to a wide range of health problems.

12 BENEFITS THAT COME WITH KEEPING A GRATITUDE JOURNAL

Now we’re a little more familiar with gratitude-based journaling. And we know how it can keep stress levels from wreaking havoc on our lives. Next, let’s take a look at some of the other benefits that come with making these positive and meaningful journal entries:

1. BETTER PHYSICAL HEALTH

Because journaling helps lower stress, those who engage in gratitude-based journaling tend to have fewer health problems than those who do not. In a study published by the American Heart Association, those who are struggling with chronic stress are more likely to develop the following health problems:

  • Memory problems
  • An inability to concentrate
  • Anxiety and depression
  • Insomnia
  • Cardiovascular problems
  • Depression
  • Poor digestive health
  • Headaches
  • Hypertension
  • Muscle cramps

Also, note that this list does not encompass all of the health problems associated with chronic stress. Moreover, it is a list of the ones frequently reported by individuals who lead stressful lives.

2. BETTER PSYCHOLOGICAL HEALTH

Most physicians and mental health experts will agree that psychological health is just as important as physical health. That said, writing down the things that inspire feelings of gratefulness has been shown to improve psychological health by reducing feelings of anxiety, depression, and other symptoms commonly associated with mental illnesses. Also, those who express gratitude, either outwardly or through journaling, are less likely to harbor feelings of envy, resentment, frustration, or regret, according to several studies.

3. MORE EMPATHY AND LESS AGGRESSION

Many will argue that being truly appreciative in response to kind acts can make you a better person. To further emphasize this point, we need only take a look at a 2011 study conducted by the University of Kentucky. The study revealed that participants who routinely expressed gratitude in one way or another were less likely to become retaliatory toward those who they believed wronged them in some way. The same study participants were also found to be more sensitive and empathetic toward others.

4. HEALTHIER RELATIONSHIPS

Most people are surprised to find out how far a heartfelt “thank you” can go when it comes to strengthening their platonic and romantic relationships. Writing down and even verbally expressing how much these individuals mean to you can inspire feelings of gratefulness. More than that, doing so will provide you with something positive to reflect on if these relationships ever take a turn for the worse.

On a side note, a 2015 study published by Gonzaga University revealed that those who routinely express gratitude are far more likely to attract new friends and potential romantic partners than those who do not.

5. BETTER SLEEP

An article published by The Division of Sleep Medicine at Harvard University revealed that adults between the ages of 18 and 64 should aim for at least 7.5 to 8.5 hours of quality sleep each night.

Those who spend a minimum of 10 to 15 minutes writing down the things that they are most thankful for before going to bed are more likely to get the amount of restorative sleep needed for good health, according to a separate study by Applied Psychology: Health and Well-being, a triannual peer-reviewed academic journal.

6. IMPROVED SELF-ESTEEM

If you struggle with low self-esteem, writing down the things that inspire feelings of gratefulness can go a long way toward improving how you feel about yourself. A 2014 study published by the Journal of Applied Sport Psychology revealed that expressing appreciation helped boost low self-esteem and improve game performance among athletes.

7. MORE MENTAL STRENGTH

Along with reducing feelings of anxiety, depression, and other symptoms commonly correlated with mental illness, gratitude-based journaling can increase overall mental strength. This benefit is especially beneficial to those who are trying to overcome trauma.

For example, those who engage in journaling and struggle with PTSD are less impacted by the disorder. For this reason, most mental health professionals will recommend gratitude-based journaling as a coping mechanism for veterans and first responders who are struggling with PTSD after witnessing extremely traumatic events.

8. INCREASED PRODUCTIVITY

There is significant evidence suggesting that taking a moment to evaluate and appreciate the positive things in one’s life can lead to increased productivity. In short, those who engage in gratitude-based journaling are usually more optimistic and less weighed down by negative thoughts and emotions that would otherwise hamper productivity.

9. MORE RESILIENT

Most will agree that it is not always easy to bounce back after being knocked down by life; that said, gratitude-based journaling can go a long way toward making you more resilient. Those who engage in this practice tend to see the bigger picture. In addition, they are less likely to be sidelined by life’s challenges.

10. BETTER DECISION-MAKING SKILLS

Along with the many other benefits associated with gratitude-based journaling, there is also evidence suggesting that the practice can improve decision-making skills. For example, research shows that physicians who feel appreciated by their patients make better diagnoses than those who feel stress. Thus, they construct better care plans than those who feel unappreciated. Perhaps keeping a gratitude journal would be as useful for doctors as their patients.

11. MORE CREATIVITY

For those who enjoy expressing themselves creatively and are struggling with creative stagnation, gratitude-based journaling may be worth considering. According to Positivity, a book written by world-renowned researcher Dr. Barbara Fredrickson, feeling and expressing appreciation helps broaden the mind, allowing ideas to flow more freely.

12. LONGER AND HAPPIER LIFE

Individuals who engage in gratitude-based journaling are often happier and live longer than those who do not. According to University of California professor Robert Emmons, grateful individuals are usually more concerned with staying on top of their health. As such, they are more likely to exercise regularly and consume a healthy, well-balanced diet. And because many have less stress in their lives, they are also less likely to develop chronic health problems. All of these factors help contribute to a longer life expectancy. In terms of happiness, a recent study revealed that individuals who kept gratitude journals were 25 percent happier than those who did not.

grateful and positive peopleFINAL THOUGHTS ON KEEPING A GRATITUDE JOURNAL

In summary, a gratitude journal is not only a great way to chronicle meaningful events in your life. It is also a great way to improve your physical, psychological, and emotional health. If you have never tried it before, consider starting a gratitude journal today.

The post Science Explains 12 Benefits of Keeping a Gratitude Journal appeared first on Power of Positivity: Positive Thinking & Attitude.


Source – powerofpositivity.com

Lifestyle

5 Ways To Show Your Partner You’re in Love

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I love you” is undoubtedly one of the most powerful phrases in the English language. But when you’re in a relatively new relationship, you might not want to throw the words out there too soon. So if you want to show your new partner how you feel without proclaiming your love too early on, what can you do?

And, you might also be resistant to saying those three sweet words for other reasons, as well. Perhaps you feel fear that your partner doesn’t reciprocate–yet. Or, maybe you feel that the term is overstating those newly blossoming feelings that are unfolding inside of you.

Regardless of your reasons for choosing not to speak the L-word out loud, you can use sweet, intimate gestures to express your genuine feelings and also build a stronger bond.

Here are 5 ways you can show your partner you’re in love without using the words

1. Build a strong friendship.

Good relationships don’t just happen overnight. They require mutual love, trust, and respect. Creating a strong foundation as friends, who share everything, will enhance sexual pleasures at a later time in your union. The act of allowing and acceptance is a beautiful bond in human sexuality. Feeling safe is a cornerstone of a strong love relationship. That’s because only you can only feel genuine happiness when you know your partner has your back and your best intentions at heart.

This leads to the release of the love hormone called oxytocin. Oxytocin creates a sense of happiness and well-being. This hormone is associated with empathy and trust, therefore releasing even more feelings of love and security in a relationship. Friends don’t require sex. They require acknowledgment, understanding and mutual admiration. You cultivate love through the depth of a strong friendship.

2. Connect through food.

There is something especially touching when someone you love cooks for you. To have a meal prepared with love is a true act of love. Women love men who cook. And it is said that the way to a man’s heart is through his stomach. Even if you cannot cook, just picking out a meal at a restaurant and enjoying the moment together is enough to feel good. Food connects us through cultures, heritage, and social events. We need it for health and fueling our bodies.

Try taking a cooking class together. Make dessert for one another. Turn off all phones, get a glass of wine, and enjoy the culinary arts. The simple act of feeding stimulates conversation and will increase your bond.

“Food is symbolic to love when words are inadequate.” ~Dr. Alan D. Wolfelt

3. Find hobbies and activities to do together.

Share a bucket list of things you want to do with each other. Finding ways to interact outside of the bedroom is romantic. You can hike in the rain, chase a sunset, or take an art class in town. Make time to do the things that you like to do alone and share them with your partner. Teach each other new things. Workout together. Read to one another. Have playtime and a picnic in the park. Go to a baseball game. Go roller skating and return to places that you enjoyed in your youth.

Being silly and laughing with each other is precious. Sharing these parts of yourself enhances your emotional connection.

4. Be vulnerable and open up about your dreams and fears.

Research professor for the University of Houston, Dr. Brene Brown, has dedicated the past thirteen years to researching vulnerability, courage, and shame. She states the following:

“Owning our story can be hard but not nearly as difficult as spending our lives running from it. Embracing our vulnerabilities is risky but not nearly as dangerous as giving up on love and belonging and joy—the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”

Being able to mentally bond is a huge release to our emotional and physical bodies. Ask questions about the past and present.

Get to know each other by breaking down the barriers of embarrassment and shame. Be courageous with one another about those things that scare you. To fully give of yourself to another requires the expansion of vulnerability. It forces you to put down your walls and give all of yourself.

5. Be affectionate.

Cuddling, kissing, snuggling and hugging are all forms of physical connections that are needed in relationships. There are also ways of mentally stimulating your partner with a love letter, a handmade note, or just a post-it note on a mirror. Sending a sweet playful text during the day creates a feeling of sentimental devotion.

Intimate physical gestures are a powerful way to communicate your feelings. A back massage, a nice foot rub, or even the stroking of your partner’s arm while watching television is enough to send the message that you are in love, loud and clear.

We feel loved when we are touched. We feel wanted when we receive kind words of encouragement from a partner. Physical affection is a point of contact that enhances emotional, spiritual and physical bonds between you and your partner.

touch conveys love

Final Thoughts on Showing Love Without Using the Words “I love you

A new romance needs care and attention. Even if you feel like you are already in love, your timing for dropping the L-word needs careful handling. Saying it too soon, before your partner wholly reciprocates, or in the wrong time and place, can make for an awkward situation.

Instead, you can show your partner that you are feeling love for them without placing yourself in that position.

Moreover, you’ll be able to tell sooner than later how your partner feels in return. Take notice of their response. Whether or not your partner shies away from your efforts or responds in kind offers you a glimpse into his or her heart. The response you receive could give you the confirmation you want–that your partner, too, is falling in love.

The post 5 Ways To Show Your Partner You’re in Love appeared first on Power of Positivity: Positive Thinking & Attitude.


Source – powerofpositivity.com

Lifestyle

5 Ways to Build Good Karma (and Erase Karmic Debt)

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If you want to receive all the abundance you can from the Universe, you need to have good Karma. Once you wipe out your Karmic Debt, you will begin to experience the power of these blessings. And then, your entire life can change for the better.

You’ll grow spiritually as well as gain the confidence to makes strides forward in your personal relationships, career, and finances. It’s one of the most unforgettable experiences anyone can ever encounter. The experience is transformative.

But for now, you might be wondering…

“What is Karma, precisely, and how the heck do I get in on that action?”

Today, we’ll share a brief overview of the Karmic principles and how you can improve your Karma to make your life even better.

What is Karma?

Karma dates back to ancient texts of Buddhism and Hinduism. The concept states that your actions create energies–negative or positive. And, those energies will come home to roost, eventually. It’s a series of cause-and-effect patterns that you experience throughout this life. Moreover, it carries forward with you as you exit this body and start your next journey.

In short, if you do wrong or negative things, you create bad karma or karmic debt. Here’s an everyday example. You are short-tempered with your spouse and children, day in and day out. That creates a negative atmosphere in the household. Over time, that energy comes back to you and begins to erode your relationships and your happiness with your own family.

On the other hand, if you do kind things for people, you’ll receive positive energy in return. So, let’s use our previous example. Imagine you manage relationships in your life with kindness, supportive words, and patience. You’ll receive back positive energy that strengthens your familial bonds and create a happier home.

Karmic Debt

When your negative energy outweighs your positive energies, you begin to accrue Karmic Debt. These are wrongs that you must correct to reverse the bad karma that you create.

Make no mistake. We are all perfectly imperfect human beings. Everyone messes up at one point or another in life and creates karmic debt. However, you can wipe that debt clean. But to do so, you must own up to the error of your ways and begin creating positive energy to outweigh the poor energy of those transgressions.

Here are five ways to build good karma (so you can wipe out the karmic debt)

1. Focus on the positive

When you remember doing good for the world creates beneficial blessings, it becomes simple to see the reason to focus on the positive. At all times, in all ways, you’re either creating positive or negative energy. This energy contributes to the collective vibration of the Earth, and ultimately the fate of humankind. The more you continue to focus on positive and loving thoughts, words, and actions, the better chance we all have to make it on this beautiful little space marble.

Choose to think, speak, and do positive as soon as you wake up. Then, be sure to keep your power of positivity going strong throughout the day and into the next! It becomes contagious, and you’ll enjoy seeing the smiles you’re putting on the faces of everyone you encounter.

2. Help someone in need (goes far towards erasing Karmic Debt)

Honor someone in need by filling a request for compassion. Everyone wants it, and no one wants to be without it. There have been times in our life, and also probably times in yours, where you wished someone would give you a call, a kind word, or even a hug when you needed it most.

A generous spirit fills gaps and fixes cracks where pieces of our hearts have been torn away. Much like the Japanese art of Kintsugi, sharing this dash of positivity when someone needs it the most makes the spirit stronger and more appreciated than before.

If you feel you can help someone reach a goal, support their passion, or shine some light in their direction when they need it most, don’t hesitate to do so.

3. Broaden your perspective

So much negative energy is created in the world today only because of a narrow view. How can we know where to direct our loving energy if we’re walking through life with blinders on?

As the female artist group, En Vogue once stated, “Free your mind, and the rest will follow.” Turning a blind eye to another person due to their color, race, religion, spiritual views, or innocent private habits only creates a void in their hearts and yours.

There is an equal chance for loving energy to fill the void. So give it a chance it deserves by broadening your perspective of the world around you. Through a broader perspective, you’re creating a ripple effect of positive, loving energy that can have exponential results.

Decide to learn about someone’s culture. Show compassion and kindness for their lot in life. Ask about their history, their family, or what makes them most proud. Through understanding each other more, we can create world peace, true freedom, and benefit from many other windfalls of an expanded perspective.

4. Get in touch with nature

Nature is a sanctuary of its very own, overflowing with good karmic energy. When you get out into the great outdoors, you connect with the ever-loving positive energy that radiates from the earth. Stop and take a moment to lay down and feel the warmth of the ground. Listen to the sound of the wind whispering through your surroundings.

You’ll feel your positive energy restored as the good karma you create fills your soul. Thus, you’ll recharge your power and be able to continue spreading joy in the Universe.

As you get in touch with nature, the buzzing of your mind stops and allows you to tap back into a positive thinking mindset without resistance.

5. Love yourself as well as others

Last but not least, taking care of yourself–and loving yourself–is a must for creating good karma. After all, you cannot look after others if you haven’t infused yourself with the energy you need to take care of others.

Only when you give yourself the love you deserve can you make love for the rest of the world. Every ounce of loving energy you distribute comes from within, and you’ve got to make sure your wellspring is overflowing.

karmic debt

Final Thoughts: It’s Never Too Late to Build Karma and Erase Karmic Debt

Regardless of the mistakes that you might have made, it’s not too late to start to reverse the downward spiral of bad karma. The actions shared here are actionable, easy to implement, and don’t cost you a penny. As the famous athletic brand advises, you just gotta do it.

Perhaps the flower-children of the 1960s weren’t too far off with their mantra of “Peace and Love.” They knew about Karma, the loving energy that we can each generate to help heal the world. Take time today to make an effort in erasing your Karmic Debt and building better Karma. You’ll receive karmic blessings for yourself, for others, and the world.

The post 5 Ways to Build Good Karma (and Erase Karmic Debt) appeared first on Power of Positivity: Positive Thinking & Attitude.


Source – powerofpositivity.com

Lifestyle

7 Habits to Have A Happier Work Week

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Are you headed into a new work week excited about new possibilities that lie ahead? Or, do you play your week by rote, dreading the sameness of your daily routine? Instead of moping about the week ahead (we’ve all got to pay our bills), shift your focus. Kick-off your week with new weekly habits that will help you start your week off right.

“Blue Monday”

Did you know that some workers in Ireland receive a full, paid day off for “Blue Monday?”

For the Irish, Blue Monday is the term given to a day in January, a day allegedly “proven” to be the most depressing of the year.

While Blue Monday’s scientific rationale has mostly been exposed, most of us will attest to feeling a bit down come Monday morning.

51 percent

That’s the proportion of full-time U.S. workers “disengaged” at work.

In other words, more than half of Americans do not connect with their work and are more likely to do the bare minimum as a result.

Sixteen percent of workers are “actively disengaged.” This group despises their work, gripes to coworkers, and further demoralizes their already burnt out colleagues.

So, two-thirds of American workers are disengaged or actively disengaged at work, according to recent polls. Not good.

Workers in other countries tend to be dissatisfied with their jobs, as well. The only exception, per a survey conducted by Fast Company, is Canada – where a whopping 64 percent of people enjoy their work!

“We suppose this survey of 8,000 workers across the United States, Canada, India, and Europe makes it somewhat official: America is number one! Number one in the percentage of employees who hate their jobs, that is.” ~ Sydney Brownstone, Fast Company

Workplace Stress

According to The American Institute of Stress (AIS), workplace stress has reached epidemic proportions.

Here are a couple of noteworthy discoveries:

Americans are working longer and harder. In fact, Americans work more hours per week than any other labor force of any other industrialized nation. We face long hours, mandatory overtime, and some even have 6-day work weeks.

– Wages are stagnant. Unless you happen to be on the executive team of some mega-company, the chances are that your raise (if any) is barely enough to cover the cost of inflation.

– We’re ditching work more often. In a survey of 800,000 workers in 300 companies, the number of employees calling in sick due to stress has tripled.

How Does that Workplace Stress Break Down?

An AIS survey shows the following triggers cause the stress that American workers are feeling. Of the employees that AIS polled, here’s the break down:

  • 46 percent report dealing with a too-heavy workload and too long of a work week.
  • 28 percent express that they have “people issues,” or concerns about getting along with co-workers
  • 20 percent feel the struggle of achieving a balance between their home life and career
  • 6 percent fear for their job security.

More bad news for our workforce

Perhaps more alarming are the trends towards violence in the workplace. Additional questions asked by AIS revealed some frightening things that are happening, including:

  • 29 percent admitted they had yelled at a co-worker.
  • 42 percent say that verbal abuse among employees is commonplace
  • 10 percent reported that their workplace was the scene of physical violence
  • 65 percent express that people have difficulty getting along due to increased demands and workload
  • 14 percent shared that an employee caused damage to equipment due to rage.

The AIS report finishes with a dire message that workplaces in the United States suffer the highest violent crime rate in the industrialized world. Furthermore, about twenty employees are murdered each week at work.

Additionally, roughly 18,000 physical and sexual assaults happen at work weekly. That tallies up to almost 1 million annually.

The trend is horrifying. It’s no wonder we are less than enthusiastic about heading off to work on Monday.

Despite all the bad news, there are things you can do to help you make reporting to the office less hectic from day today.

7 Weekly Habits To Help Start Your Work Week Off Right

Fortunately, there are a few things we can do to help get our work (and our week) started off right! While these seven weekly habits may take a bit of time and effort to integrate into our lives, they can be tremendously beneficial for your peace of mind.

1. Create a morning routine

Too many of us wait until the last second to “get going” in the early hours. We’ll repeatedly hit the snooze button only to stumble out of bed anyway.

According to multiple papers, waking up just a few minutes earlier can benefit your mental and physical well-being. Use this extra time each morning to read, spend time with the family, or go for a brisk walk.

2. Set a small weekly goal

Take a few minutes on Monday morning to set a personal goal for the upcoming work week– one that is both challenging and fulfilling. The goal here is to give yourself a motivating incentive, something on which you can focus your time and energy outside of work.

3. Practice an attitude of gratitude

Writing out a few things that you’re thankful for may sound corny, but studies show it can be a powerful exercise.

Practicing your newfound attitude of gratitude by making a list, saying “Thank You,” keeping a journal, creating a “like list,” or another token expression of thanks does the following:

  • Improves sleep
  • Boosts self-esteem
  • Enhances empathy
  • Improves mental and physical health
  • Strengthens resilience.

4. Be inspired

The simple fact is that we all need to be inspired from time-to-time. While life is inevitably depressing at times, plenty of people out there trying to make the world a better place.

Watch a TED talk, read an inspiring article or book, or learn something new. Make it a habit of filling your inspiration tank up throughout the work week. This practice also is a way to give yourself something for which to look forward.

5. Pay it forward

If you’ve ever done something sweet for a complete stranger, you understand the power of selflessness.

Here is an example. Are you picking up coffee on the way to work? Buy a cup for the guy or gal behind you in line. Do you have an elderly neighbor who struggles with food insecurity? Drop off a hot meal and tell them you “made too much” to save their pride.

Make it a point to pay it forward on occasion. Doing nice things for others puts the drudgery of the work week into perspective for you.

6. Plan your week

Etching out a weekly plan on a Sunday evening is a powerful stress-reducer.

Subconsciously, we know that the next five-plus days are going to be stressful. Do yourself a favor and plan your week on a Sunday evening, when you have the time and space to concentrate.

You’ll sleep more peacefully and be more focused come Monday morning.

7. Meditate

Of course, no “good habits” list would be complete without meditation. The science on this mindful practice is overwhelming, but here are a few significant benefits:

  • Less stress
  • Better brain function
  • Improved mood
  • More productivity
  • Even more gratitude

Final Thoughts: Move Into the Next Work Week with New Daily Habits

You don’t need to adopt all of these daily habits at one time to benefit from them. In fact, you may pick and choose those which apply to you. You have nothing to lose for trying. And, you might just have an improvement in your mindset to help you conquer the work week.

(C)Power of Positivity, LLC. All rights reserved

The post 7 Habits to Have A Happier Work Week appeared first on Power of Positivity: Positive Thinking & Attitude.


Source – powerofpositivity.com

Lifestyle

5 Best Exercises for Fast, Permanent Weight Loss

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Have you ever done the hard work of weight loss only to have the number on the scale creep right back up to where you started? Losing weight can be one of the most rewarding things to go through. It can also be one of the most frustrating. If you’ve made it to the other side of a slim-down, then you definitely don’t want to backslide and un-do your hard work.

Real Talk About What’s On Your Plate

Ok, it is time for some real talk. They say that abs are made in the kitchen. That applies to every other part of your body as well.

You can work out like a relentless gym robot. If you eat unhealthy food, then it doesn’t matter. You’re setting yourself up for failure.

It’s not as simple as ‘calories in vs. calories out’ either. You’ve got to eat the right fresh, healthy foods to fuel your workouts and support your healthy weight. It doesn’t take a flashy trend diet to get the job done. Harvard Health recommends a very common-sense approach as the best diet for weight loss:

  • Eat lots of fresh vegetables
  • Choose nutrient-dense whole foods
  • Limit processed foods
  • Limit sugar
  • Reduce trans fats
  • Limit refined carbohydrates

You don’t have to go crazy with a fad diet. Make healthy eating a lifestyle, not a diet, and you’ll have a much easier time losing weight and keeping it off.

Let’s Get Sweaty

There’s some truth to the notion that the best exercise is the one you’ll actually do regularly. Keep that in mind. Incorporate some of these ultra-effective moves, but don’t forget to have fun while you work out!

Now, let’s get into the best moves to make that weight get gone.

1. Walking

Walking is one of the most versatile exercises around. Don’t believe us? Consider this:

  • You can do it indoors or outdoors.
  • You can ramp up the intensity with varied terrain or inclines, or take it easy and slow.
  • Try a walk on a treadmill, outdoors on a track, on a sidewalk, a trail, or around your neighborhood.
  • Walking is one of the only forms of exercise that you can do your entire life.

You get the idea. Walking is a low-impact activity. That means it’s easy on the joints. That’s important for injury prevention and longevity. Studies prove that walking for about an hour 3 times per week can significantly reduce body fat and help you lose weight. Once the weight comes off, you can easily keep up your walking routine.

2. Circuit Training

Circuit training goes by many names. Some types of circuit training you may have heard of are:

  • Interval training
  • Tabata cycles
  • Timed circuits

The overall idea of circuit training is that you cycle through sets of several different exercises and/or intensities with very little rest in between. This is one of the best options for weight loss because you can change it up. Here are some examples…

30 Minute Cardio Circuit

You can do this circuit on any cardio machine or jogging or cycling:

  • 5 minute warm-up
  • 2 minutes at 60% effort
  • 2 minutes at 90% effort
  • 1 minute recovery
  • 2 minutes at 90% effort
  • 1 minute recovery
  • 2 minutes at 90% effort
  • 1 minute recovery
  • 2 minutes at 90% effort
  • 1 minute recovery
  • 2 minutes at 90% effort
  • 1 minute recovery
  • 2 minutes at 90% effort
  • 1 minute recovery
  • 5 minute cool-down

30 Minute Strength Training Circuit

Do this circuit after a 5-10 minute warm-up. Go through three cycles of the exercises, doing each move for 60 seconds followed by 20 seconds of rest between exercises and 30 seconds between each set. Follow the circuit with a 5-10 minute cool down.

  • Squats
  • Push-Ups
  • Lunges
  • Burpees
  • Crunches

Being able to mix up your workouts is critical for successful weight loss and maintenance. It will keep your body challenged and keep your mind engaged. To successfully lose that weight and keep it off you’ve got to stay motivated and interested in your exercise.

Using circuit training as a template you can mix and match various activities to keep it fresh and challenge your body in new ways when the old exercises are no longer a challenge.

3. Lifting Weights

Lifting weights or “strength training” is very important for weight loss and weight management. Weight lifting strengthens your bones and muscles. You’ll also get your heart-pumping and support your cardiovascular health when you lift weights.

Strength training improves the efficiency of your metabolism. That’s your body’s ability to create energy from the food that you eat. In a nutshell, that means that you burn calories while you work out and for hours afterward. As you can imagine, this is like a secret weapon when it comes to weight loss.

Another important thing about lifting weights is that you can continue progressing as you get stronger and more fit. You can only run or cycle so fast, even at your most fit. With strength training, however, you can continue lifting heavier as you gain strength.

Finally, strength training can help you maintain muscle mass. Muscle burns fat and makes it possible for you to stay active as you age. Maintaining weight loss requires you to be able to stay active as you age. Having plenty of muscle can keep you active as you get up in years.

4. Plyometrics

Plyometrics are exercises that require fast, explosive movements. Some cool plyometric exercises are:

  • Burpees
  • Box Jumps
  • Jump Squats
  • Plyo Push-Ups
  • Jumping Rope
  • Skipping
  • Jumping Jacks

Plyometric exercises are quick and high-intensity. You’ll find that 60-90 seconds of any plyo move will have you sweating and out of breath.

If you’re pressed for time, then plyometric exercises can give you a highly effective workout in a jiffy. For many people, time is the biggest obstacle to their weight loss. Plyometrics can be squeezed into your day, and just 5 or 10 minutes can give you a serious sweat session.

The one drawback of plyometrics is that they’re not suited for people with existing injuries or who have joint issues. If you have joint issues, injuries, or arthritis, then skip the plyo moves and go for a low-impact alternative.

5. Cycling

Cycling is another fantastic low-impact exercise that’s incredibly versatile. You can bike in the gym or spin class, or ride outdoors. You can go road biking or mountain biking. Indeed, you can even bike for transportation! Imagine swapping your daily commute for a nice bike ride. Biking for transportation is just as effective for weight loss as biking just for exercise.

The various ways you can enjoy biking and its reputation as a joint-friendly activity makes it perfect for long-term fitness and weight management.

There are also many different types of bikes that you can ride. Choose a bike based on your interests and comfort level. Your run of the mill stationary bike is just one option. You can ride a road bike outside or on a trainer (a machine that converts a regular bicycle into a stationary bike). Mountain bikes are great for off-road riding. Cruisers and beach bikes are super comfortable for those who prefer a slow ride. There are even adult tricycles for you to get around on.

Because of the diversity and low impact of cycling, you can do it your entire life. Use biking as a form of cardiovascular exercise, click into a harder gear for some extra resistance to strengthen your legs, and keep on rolling long-term.

exercise helps determine BMIFinal Thoughts on Embracing Exercise to Keep Off Excess Pounds

Losing weight and keeping the weight off means that you have to start an effective fitness habit and stick with it. Longevity and a wide assortment of options to keep your mind and body stimulated are the keys to your weight loss journey.

These 5 exercises can help you get fit and stay that way. You’ll notice that none of these exercises require a gym. If you like the gym atmosphere, then you can do these activities at your favorite fitness centers. If you prefer working out at home or outdoors, then you can take any of these moves wherever you want to go.

Make sure that you do something you like and something you can get better at over time. Walk or bike further and faster. Lift heavier. Take less rest between your circuit sets. Keep on challenging yourself and you’ll find that your hard-earned fit physique will stick around for the long haul.

Now, let’s go work out!

The post 5 Best Exercises for Fast, Permanent Weight Loss appeared first on Power of Positivity: Positive Thinking & Attitude.


Source – powerofpositivity.com

Lifestyle

11 Signs Your Partner Is Falling in Love

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When you first begin dating someone, there’s a feeling of newness. You spend a few weeks delighting in their every glance and hang on their every word. As you get to know that special someone better, one of two things can happen. You either decide they’re not your forever match or you fall head over heels in love. But how can you be certain that your newfound partner reciprocates those growing feelings?

Not everyone expresses–or receives–love in the same language. While clear and honest communication is the best way to root out the answer, that can be an awkward conversation–especially early in the relationship.

Instead of leaving you playing a guessing game, look for 11 universal signs that someone your partner is falling in love with you, too.

Here Are 11 Signs Your Partner Is Falling in Love With You

1. They show interest in your life and well-being

You’ll be able to tell that your partner cares about you as a whole person and not just for a casual dinner and movie when they show genuine interest in your life, opinions, thoughts, and ideas.

If there’s something you’re extremely passionate about, your partner should take an interest in it, even if all they do is listen to you ramble on.

On the other hand, if they are not interested in you on a deep, emotional level, they will lack an interest in the mundane parts of your everyday life. Authentic interest shows that they care.

2. They take care of you when you’re sick

Someone who is just dating you casually has no interest in taking care of us when we’re not feeling well. On the other hand, a partner who is willing to see you at your snot-nosed worst is in it for the long haul. They’ll love you even when you’re not looking your best, and they only care about nursing you back to health. As relationship expert Margaret Paul rightly notes,

“Rather than feeling put upon when your partner needs something from you, you receive joy in being able to give to and support your partner in many ways.”

So the partner who helps you through sickness and has seen you at your worst–and stil decides to stick around–is a real keeper!

3. They want to talk to you and show they’re interested

Initiating conversations is one way that human beings show that they’re interested in what one another has to say. If your partner doesn’t seem interested in engaging in open discussions with you, and you find that you’re always reaching out to them, they may not be interested in the things you have to say.

However, when you find that you and your partner are reaching out to each other in equal amounts, it’s most likely love. Therefore, be aware of whether your partner asks questions to spark conversations. If they do, they love continuing to learn more about you and are probably falling in love.

4. They’re always thinking about you if they’re falling in love

Whether or not this is true, it can seem like it when your partner is really in love. You may find that your partner brings you gifts or sends you flowers, or does something as simple as cooking your favorite meal.

These little gestures are not uncommon during casual relationships. However, when they invest time and energy into surprising you for no special reason, that person is wearing their heart on their sleeve. They are falling in love with you.

5. They want your friends and family to like them

And they make an effort at it, too! People who are only interested in a casual fling or short-term relationship don’t much if you meet their parents. In fact, they might go out of their way to dodge that uncomfortable first meeting and family speculation.

However, when true love is blooming, your partner will definitely want your friends and family to think highly of them. Plus, they’ll put in the extra effort that it takes to make the first meeting a smooth one.

6. They brag about you to their friends

In fact, they probably can’t seem to talk about anything else. Someone who is only interested in a casual relationship might do this too. But the difference might be that they just want to show you off like eye candy.

However, when your partner is falling in love, they’re going to want their friends to know just how much they care about you. And, they’ll take pride in your accomplishments and share them willingly with their circle of friends.

7. They do things they normally wouldn’t do

Maybe your partner really isn’t into sports, or exercise, or attending the ballet with you. But they do those activities with you because you like them. They really put in the effort to stay connected with you and to make you feel like your hobbies are worthwhile.

So even if they don’t especially want to catch the latest chick flick, they’ll still buy tickets for two, stand in line for popcorn, and hand you a tissue during those tear-jerking scenes in that movie.

8. They never put you in an uncomfortable position

Your partner will make extra sure never to pressure you into anything that you don’t want to do. They understand and respect your boundaries, and make an effort to communicate with you to make sure that they know where those boundaries lie.

Someone who is falling in love with you will respect you. They would never pressure you into doing something that makes you feel out of place or uncomfortable.

9. They’re committed to you if they are falling in love

Someone who is only interested in a fling probably shies away from any talk of commitment. However, you know that your partner is the real deal when commitment doesn’t scare them, not even a little. They’re ready to be committed to you and are proud to do so. They’re not pining after other people or ex-partners. You’re enough for them.

10. They’re always truthful and aren’t afraid to share everything

This is a sign of both trust and respect. If your partner isn’t afraid to tell you the truth about everything, then it’s a sign that they’re really with you out of love. They most likely won’t lie to you about big things or little things, and they won’t try to placate you. Someone who is only with you for the short-term may often use lies to manipulate you. But you’ll never feel manipulated when your partner is all in.

11. They always make time to be with you

Even if they have a busy day at work or a lot of projects coming up, your partner will always make the time to see you, because you’re just as important as all the other things going on in their life. They’re serious about you when they arranged their schedule to make sure the two of you have time to connect.

falling in loveFinal Thoughts on Discerning Whether or Not Your Partner Is Falling in Love

These tell-tale signs can help separate the people who are genuine about their love for you and the people who only want to date you casually. Whether you’re a man or a woman, your partner should always make you feel safe and loved. You always deserve to have someone in your corner who wants to be with you for you.

(C)Power of Positivity, LLC. All rights reserved


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Source – powerofpositivity.com

Lifestyle

8 Reasons Why You Fail (Even When You Work Hard)

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You work as hard as you can, but you still fall short. You do everything you can to keep up, but it just doesn’t work out. It seems like you’re met with failure, obstacles, and setbacks at every turn, even though you’ve never worked harder in your life. You still continue to fail. Why?

Failure is a part of progress, but too much failure can be very discouraging and indicate that something you’re doing is wrong. Awareness of your negative habits that lead to failure can help you to prevent similar issues going forward.

Here Are 8 Reasons Why You Fail, Even When You Work Hard

1 – You Don’t Accept Feedback

Feedback is one of the most important parts of hard work. Without being able to respond to feedback, your hard work isn’t going to get you anywhere. Here are some aspects to consider:

· Humility

Humility is one of the most positive traits that someone can have. (Do note that we do mean humility, not being a doormat!) Arrogance and a large sense of pride prevent you from listening to anyone and improving because you already think you’re the best.

· Advice

When someone advises you, is your immediate reaction to shut them down? This doesn’t mean you should listen to everyone, but those with more success, experience, or knowledge than you should at least be listened to. They may be able to help your journey.

· Criticism

When someone gives you negative criticism, how do you take it? Lots of people hate being criticized, and this prevents them from learning and moving forward. Many times, others can see problems that you’re too close to see.

· Learning From Mistakes

When you fail, you may feel very upset. And that’s totally valid. But after processing the failure, you need to be able to take the mistakes and learn from them. Being too hung up on failure and ignoring the lessons it can teach you will harm you in the long run.

2 – You Procrastinate

Many people face difficulties in staying on-task and focuses. Procrastination means putting something off for as long as humanly possible before doing it, resulting in rushed and shoddy work. You can work hard at the beginning of a project and work extra hard towards the end, but it means little if you don’t continue working in the middle, too.

If you procrastinate, your productivity levels will drop a lot. You may have trouble starting projects or you may have problems finishing projects. Here are some simple tips to overcome procrastination:

  • Recognize the behavior and determine what causes or triggers it
  • Commit fully to a task and stop avoiding work
  • Ask someone to hold you accountable
  • Get the least pleasant tasks done first
  • Set up rewards for yourself at regular, reasonable intervals or upon work completion
  • Maintain a schedule and a to-do list
  • Set mini-deadlines and goals throughout the day
  • Use apps to help you manage your time

3 – You Have Unrealistic Expectations

Managing your expectations is crucial for success. If you aim too high and work for that unachievable goal, you’ll work yourself into the ground with no success, then beat yourself up for failure.

You may also want instant results or expect success much too quickly. This means that your idea of failure could just be slower progress than you expected, and you’re being unfair to yourself.

There is also an issue of setting your expectations too low. This means you think you’re doing well because you keep achieving your low goals, but in the long run, you’ll crash into a wall because you’ve been too lenient with yourself.

4 – You Don’t Commit

Committing to the work you’ve set up for yourself is crucial. If you’re not committed, everything will fall apart and you won’t be motivated enough to see each task through. You’ll wind up with half-finished efforts everywhere. Here are some signs that you lack work commitment:

· You Tend To Give Up

Small setback? You lose motivation. You throw in the towel. Basically, you stop trying. It’s okay to be upset by mishaps, but after a short period of time to process it, you need to get back on your feet. After all, one thing is certain: giving up directly relates to failure.

· You Can’t Commit To Decisions

You’ve made a decision, but a few days in, you switch to the other option. Or you make a decision and, several months later, decide to backtrack. These are both bad options. While you can definitely change your mind sometimes, doing it too often will only hurt you in the long run.

· You Lack Dedication Or Persistence

Without dedication to your work, you’re always at a risk of failure. You need to give something your all for it to work out. Yes, knowing when to jump ship is important, too, but that should be an absolutely last resort, not your first decision.

5 – You’re Bad At Adapting To Change

Change is inevitable. When it arrives, you have to be able to adapt to it. If change stumps you and makes you unable to function, then you have to figure out how to overcome that problem.

An inability to adapt to change points to an issue with flexibility. It means that the second life throws you a curveball, you’ll drop it. No matter how hard you work, the unexpected will happen, and you have to be ready for it.

6 – You Are Restricted By Fear

Fear can be extremely powerful, and it could be what’s holding you back in your work. It means that there is always a part of you being held back. It’s okay to be scared, but your bravery has to win that battle. Here are some signs that you are restricted by fear:

· You Don’t Take Risks

Playing it safe works sometimes, but most big successes lie at the end of your ability to take risks. This doesn’t mean being impulsive, it just means knowing when taking a leap of faith could be worth it. Practice positive thinking and dive in!

· You Don’t Network

Networking is crucial to career success, but it can be intimidating for many, especially if you’re on your own in your efforts. You may feel most comfortable sticking to the people you know, but there’s only so far you can help each other.

Networking is one of the most common factors in positive career changes, and you need to take chances and believe in yourself. The more you network, the better you’ll get at it!

· You’re Terrified Of Failure

Often, a fear of failure is the culprit behind the failure. Yes, the idea of failing can be paralyzing, but failing teaches you crucial lessons and will help you be more prepared for the future. Not trying counts as an automatic failure, while trying even though it’s scary gives you a chance at success.

7 – You Make Excuses And Dodge Responsibility

It’s your life, your career, and your job. You are responsible for it. But what happens when you can’t stop making excuses? Failures happen more and more because you’ve given them a reason to occur. You may make excuses constantly, such as:

  • I was just too tired
  • I’d no way of knowing
  • I did all that I could, so whatever
  • I just wasn’t at my best
  • It wasn’t even what I was trying to do anyway
  • I just didn’t want it that much

Do note that excuses aren’t the same as reasons. You can have valid reasons for failure. The trouble starts when you blame everything on external factors.

This is where dodging responsibility comes into play. If you don’t want to take responsibility for mistakes, for your work, or for anything else, you are almost certain to fail. You need to take responsibility, not deflect blame. Deflecting blame may involve statements like:

  • It wasn’t my fault
  • My business partner/friend/family member ruined this for me
  • I had no control over this situation
  • This setback messed me up, it caused this to happen
  • You can’t expect me to take the blame for this

Learn to take responsibility for everything in your career: the successes, the failures, and everything in between. Taking responsibility also means you’re taking control over the direction of your career, and that’s a powerful thing to do.

8 – You’re Not Confident

Everyone deals with insecurity issues. But at what point do those issues start to affect your everyday life and sabotage your progress?

If you severely lack belief in yourself, you could begin to doubt your own ability. You may consider yourself unintelligent, lacking in talent, or simply not capable of progressing. You may doubt your every action, or believe that you cannot succeed. This can cause discouragement and a lack of motivation that ultimately leads to failure.

You can repeat positive affirmations to yourself every day in order to help change your mindset. Some examples of good affirmations are:

  • I am smart and capable
  • I achieve success
  • I’m worthy of the success that I desire
  • I reach my goals
  • Good things will come to me
  • I speak with wisdom and persuasion
  • I can do whatever I set my mind to

You can also foster more positive thinking by doing the following:

  • Write a gratitude journal, where you record what you are grateful for every day
  • Surround yourself with positive people and cut off those who whine and complain
  • Choose a positive friend circle full of people who lift each other up
  • Learn to speak with positivity instead of with negativity
  • Set aside time for self-care and give yourself alone time to recharge
  • Take care of your health; eat well, exercise, and see a doctor when necessary
  • Make time for your hobbies and to learn new skills
  • Be kind to yourself and to those around you

However, do note that a severe lack of confidence in yourself may require therapy or other visits with a mental health professional. Don’t be afraid to reach out for help, especially if you are very seriously struggling.fail

Final Thoughts: Break the habits that cause you to fail

It’s okay to fail sometimes. You’ll never encounter someone who has never failed before. But learning to improve yourself in order to prevent failure can do wonders for your progress. Still, don’t consider failure the end of the road. It’s just another hurdle that you need to jump in order to achieve your goals!

The post 8 Reasons Why You Fail (Even When You Work Hard) appeared first on Power of Positivity: Positive Thinking & Attitude.


Source – powerofpositivity.com

Lifestyle

Doctors Reveal 12 Useful Ketogenic Diet Hacks

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The ketogenic diet is taking the world by storm, and there’s a good reason for its always increasing popularity. This low-carb, high-fat meal plans have a wide range of health benefits, including better cholesterol, improved heart function and higher degrees of weight loss. The lifestyle is even recommended for seizure reduction in children with epilepsy!

Before you get started with a ketogenic diet, however, there are a few things that you should know while cleaning out your cupboards. There are also a few tips and tricks that you can learn for maximum dietary benefits.

Are you ready to change your life with a keto diet? Grab a notebook and start taking notes!

1. Create a Cheat Sheet

If you’re trying a keto diet for the first time, you might be surprised to learn which foods are allowed and not allowed.

Good:

  • Dairy (milk, cheese, butter)
  • Leafy greens (spinach, lettuce, broccoli)
  • Meats (beef, pork, chicken, lamb, fish)
  • Nuts and seeds (peanuts, walnuts, almonds, sunflower seeds, chia seeds)

Bad:

  • Fruits (apples, oranges, mangoes, bananas)
  • Grains (bread, cereals, rice)
  • Sugar (including fruit sugars and natural sugars like honey)
  • Starches (potatoes, pasta)

As you can see, a ketogenic diet is pretty restrictive. Drastic results require drastic changes. However, you don’t have to jump into the deep end right away; you can experiment with “keto-lite” meal plans before you go cold turkey on your favorite lasagna dishes. Getting healthy with a keto diet should be a celebration, not a downer!

2. Prepare Meals and Snacks in Advance

One of the hardest parts of sticking to a diet is having the discipline to prepare healthy meals instead of reaching for low-effort, low-nutrition junk foods.

Fortunately, you can combat these lazy urges by preparing meals and snacks before you actually need them. You can wash and peel your veggies before freezing them for later. You can whip up some batch meals and stick them in portioned containers for busy days when you don’t feel like cooking.

You know your own habits better than anyone. Anticipate the weaknesses that you’ll have with a keto diet and take measures to prevent them.

3. Get Off the Couch

The whole point of a ketogenic diet is to make your body to burn fat instead of carbs. That’s why your meal plans have more fats and fewer carbs, and that’s why keto diets are so good for weight loss.

Exercise is another way to force your body to burn fat. You don’t have to be a bodybuilder; you can kick-start your metabolic processes with all sorts of low-impact exercises, including walking, jogging, swimming and yoga. It doesn’t matter how you get your blood pumping as long as it’s going strong.

Say no to the remote control. Take a walk around the block instead. Your waistline will thank you, and your keto diet will thrive.

4. Watch Out for the Keto Flu

The keto flu is a condition that can strike people who are trying a low-carb diet for the first time. Its symptoms include nausea, headache, weakness, fatigue, muscle cramps and intense cravings for sugar or other foods.

The cause of the keto flu is basically shock. Your body freaks out because it isn’t getting the carbs that it usually does. This is especially common in people who switch to a keto diet from a junk food diet; as we’ve pointed out before, many breads, pastas, grains, and sugars are a no-go on a keto diet. If you go from pizzas every night to keto every day, your body will require an adjustment period.

The good news is that you can take steps to prevent the keto flu. For example, by upping your magnesium and potassium levels, you’ll be able to reduce the shock to your system when you suddenly cut out carbs. Consider adding a supplement to your keto plan.

5. Make Substitutions in Your Diet

If you’re struggling to take your favorite foods out of your keto diet, you might have better luck with substitutions rather than removals.

For example, let’s say that you love rice. Instead of saying goodbye to your mom’s casserole, learn how to make cauliflower rice instead. It has the same taste and texture as regular rice, but it isn’t a starch, and it can help you with everything from weight loss to keto success.

Another potential substitution is almond flour instead of wheat flour. It’s low-carb and gluten-free, so you’ll check off multiple diet boxes at once, and you won’t even taste the difference in your favorite recipes!

6. Consider Intermittent Fasting

Intermittent fasting is when you only eat during certain times of the day.

It requires a lot of willpower, but studies have shown that it can have health benefits that are worth a rumbling stomach. Fasters tend to consume fewer calories on the whole than non-fasters, and fasting can also maximize the production of certain weight loss hormones.

Talk to your doctor and ask about intermittent fasting. You shouldn’t do it without their approval, but if they give you the all-clear, it can be a great way to shed some pounds.

7. Shine a Light on Hidden Carbs

Hidden carbs are the carbs that you don’t expect to see on a nutritional label. They can be found even in healthy foods that are good for you in other ways!

For example, yogurt is a source of hidden carbs. This is especially true in flavored yogurts that come with a lot of additives to mask their naturally tart taste. There are also sneaky, little-known carbs in baked beans, tomato sauce, barbecue sauce, ranch dressing, and protein bars.

You’ll have to decide for yourself if these carb-heavy foods are worth the trade-off for their other health benefits!

8. Utilize MCTs

Medium-chain triglycerides (MCTs) are man-made fats that help with ketone production. As you might be able to tell from the name, ketones are a good thing in a keto diet.

There are many ways that you can incorporate MCTs into your everyday life:

  • MCT oils. These are consumable oils that you can add to tea, coffee, and other drinks. It isn’t recommended that you cook with them; they have a low smoke point, so they’ll start breaking down and losing their efficacy around 320°F.
  • MCT powders. These powders are like other supplement powders. Add them to smoothies; sprinkle them over oatmeal; dissolve them in hot drinks.
  • Products that include MCTs. These products aren’t necessarily “MCT products,” but they contain the same compounds and will have the same health benefits. For example, coconut oil can be used almost interchangeably with MCT oil, and you can cook with it to boot.

Long story short, MCTs are a good thing in a keto diet, and they’re worth hacking your diet to include them!

9. Steal From Other Diets

Keto diets are compatible with many other diets, and you can cherry-pick the best parts of complimentary meal plans to improve your ketogenic experience.

For example, since keto diets remove wheat products from your diet, many keto recipes are also gluten-free by default. You can invest in some gluten-free cookbooks to keep your dinner ideas from getting stale.

Keto diets can also be vegan or vegetarian. They encourage you to eat veggies, nuts, seeds, and other natural products, so you can easily experiment with vegetarianism while on a ketogenic diet.

10. Look Into Exogenous Ketones

“Exogenous ketones” is a mouthful, but it’s actually a simple thing. Endogenous ketones are produced inside of your body; exogenous ketones are supplied from the outside. So “exogenous ketones” is just a fancy way of saying “ketones that you get from external sources.”

There are two main ways to get exogenous ketones: salts and esters.

Ketone esters are somewhat rare. They’re liquids that are mostly used for research purposes, so you’ll only see them in the occasional sports drink or imported supplement.

Ketone salts, on the other hand, are readily available for purchase. You can find them in powders, liquids, capsules and many other types of supplements.

If you want to put the keto in your ketogenic diet, consider exogenous ketones. They’ll stimulate your weight loss and get those fat cells burning, and you won’t have to wait for your body to start producing them naturally.

11. Change Your Coffee Order

You don’t have to give up coffee on a ketogenic diet. In fact, it can become of your biggest boosters in a low-carb weight loss plan.

The first thing to know is that coffee can be surprisingly good for you. It’s packed with antioxidants, and it can be used to combat certain inflammatory disorders and cardiovascular diseases. Studies have shown that moderate amounts of coffee can even help you live longer.

As for your keto diet, there are many coffee additives that will fit right in with your nutritional guidelines. Milk, cream and butter are all keto-approved dairy products. You can also add some MCT oil to your lattes.

12. Make Positive Lifestyle Changes

Last but certainly not least, try to make your keto diet just one part of an overall lifestyle change. Try to sleep more, exercise more, drink water, reduce stress and think positive thoughts.

Be humble. Be grateful. Open your eyes each morning and greet the day with enthusiasm.

A keto diet is a great thing in terms of mental and physical wellness. If the kitchen is the only place that you’re making changes, however, your waistline will be the only thing that reflects the newer, healthier you. Try to transform yourself inside and out with positive changes on multiple fronts.

ketogenic diet tipFinal Thoughts on a Making the Ketogenic Diet Easier to Follow

Ketogenic diets can help you turn your life around, but you have to be willing to take a chance and make a change. Are you ready? Yes, you can do it! Let’s get started!

The post Doctors Reveal 12 Useful Ketogenic Diet Hacks appeared first on Power of Positivity: Positive Thinking & Attitude.


Source – powerofpositivity.com

Lifestyle

Doctors Share Skin Cancer Prevention Tips Most Women Forget

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According to a study published by the American Academy of Dermatology, melanoma is the second most common form of skin cancer among women under the age of 29.

In this article, we will take a closer look specifically at melanoma and some of the steps that women can take to protect themselves against this disease and other forms of skin cancer.

WHAT IS MELANOMA?

For those who may not be familiar with melanoma, it is a type of cancer that occurs when the cells that are responsible for the skin’s pigment, also known as melanocytes, start to grow abnormally. Unlike other forms of skin cancer, melanoma, which is also known as malignant melanoma and cutaneous melanoma, is more likely to metastasize to other organs if not detected and treated early.

WHAT ARE THE SIGNS OF MELANOMA OR SKIN CANCER?

Although melanoma is more common in women, the symptoms are not too dissimilar from that of men who it. Because melanoma cells are still capable of producing melanin, the moles that form on the skin will often appear brown or black. Additionally, they will be more pronounced on those with lighter complexions.

Melanoma can occur anywhere on the body, including areas not exposed to the sun’s damaging ultraviolet rays. Such areas include the bottom of the feet, hands, and even underneath fingernails.

However, in women, they are most likely to occur on the face, chest, and legs. It is also worth pointing out that melanoma is not limited to skin surfaces only. Several studies have revealed that this form of cancer can develop in parts of the body that most people would never expect, including the rectum, eyes, mouth, and genitals.

WHO IS MOST LIKELY TO DEVELOP MELANOMA SKIN CANCER?

Having established that melanoma affecting the skin is more common in women than men, it is essential to point out that some women are more at risk of developing the disease than others. According to the American Cancer Society, Caucasians are more likely to be diagnosed with the condition than African-American and other darker-skinned women. However, it is worth noting that those with dark skin often develop melanomas on parts of the body where their Caucasian counterparts generally do not, including on the palms of their hands and bottom of their feet.

HOW TO DETECT MELANOMA EARLY

The earlier melanoma can be detected and treated, the better the chances are of surviving this form of cancer. According to the Skin Cancer Foundation, when detected early, the 5-year survival rate for melanoma is as high as 99 percent. To detect skin cancer early, it helps to perform regular self-exams at least once per month, which can help you quickly notice changes in the appearance of moles or freckles on your skin, not to mention new marks that might be indicative of cancer. In addition to brown or black moles, signs of melanoma can include the following:

  • Noticeable changes in the shape, color or size of existing moles
  • Existing moles that become itchy or painful
  • Existing moles that start to bleed
  • New moles or freckles
  • Sores that take a long time heal

Most general physicians, oncologists, and dermatologists will advise those who are at high risk of developing melanoma to perform self-exams as frequently as possible. Those who have an above-average risk of developing this particular form of cancer include

  • Those with a family history of melanoma
  • Those previously diagnosed with melanoma
  • Those who have dysplastic nevus syndrome (unusual moles with irregular features)

WHEN SHOULD YOU CONSIDER SCHEDULING AN APPOINTMENT WITH A PHYSICIAN?

If you have noticed any of the symptoms detailed in this article, schedule an appointment with a physician.

It is also smart to schedule routine appointments with a physician if you have a family history of melanoma. In addition, advise your doctor if you meet any of the criteria that may increase your risk of developing the disease. During these appointments, the physician will look at moles and freckles to determine if they may be cancerous.

If the physician suspects cancer, they will likely perform a biopsy. This procedure entails cutting away a part of the mole or other marks on the skin and having it evaluated by a pathologist. If the results confirm cancer, the physician will then outline a course of treatment.

HOW TO PREVENT SKIN CANCER

If you’re a woman who is concerned about developing melanoma, you will be happy to know that there are several things that you can do to reduce your risk of developing the disease, including:

1 – Avoid excessive sun exposure

Although sun exposure is great for vitamin D, too much can damage the skin and increase the risk of developing melanoma. So if you have to be in direct sunlight for any length of time, use sunscreen, preferably one that is SPF 30 or above. Also, wear a hat to protect your scalp and sunglasses to protect your eyes as the disease can form on these parts of the body as well.

2 – Avoid indoor tanning

Studies show that the UV lights and sunlamps used in most tanning salons are just as damaging as natural sunlight. According to a study published by the National Institute of Health, inside tanning can increase the risk of melanoma by as much as 20 percent. This rate rises among those who are start tanning before the age of 30.

3 – Stay healthy, in general

A robust immune system has been shown to help decrease the risk of developing melanoma, according to several studies. Fortunately, there are several ways to boost your immune system naturally, some of which include

  • Not smoking
  • Consuming a healthy, well-balanced diet
  • Exercising
  • Maintaining a healthy weight.
  • Limiting alcohol consumption
  • Getting enough sleep
  • Reducing stress

Making healthy lifestyle choices won’t necessarily prevent cancer. However, they can go a long way toward lowering your chances of developing the disease.

HOW AVOIDING OTHER DISEASES MAY LOWER YOUR RISK OF DEVELOPING MELANOMA

According to the American Cancer Society, some diseases can adversely affect the immune system. and increase the risk of developing melanoma. Some of these diseases include HIV and AIDS. However, you can avoid this by practicing safe sex and not partaking in intravenous drug use. Diabetes can also negatively impact the immune system. However, taking insulin as prescribed can help limit the chances of developing melanoma or diabetic complications.

HOW CERTAIN MEDICATIONS CAN POTENTIALLY LEAD TO DEVELOPING MELANOMA

Ironically, some of the medications that many take to treat certain diseases can also negatively impact the immune system. Some of those prescriptions include those for autoimmune diseases, chemotherapy, and transplant rejection drugs. Of course, this is not to suggest that one avoid taking these medications as a way to prevent cancer. However, it is still worth noting.

HOW DO DOCTORS TREAT MELANOMA?

Sometimes, even leading a healthy lifestyle and consuming a well-balanced diet is not enough to prevent cancer. And melanoma is no exception. That said, some of the most common treatments recommended for those who have developed the disease include

  • Immunotherapy drugs
  • Targeted therapy drugs
  • Chemotherapy
  • Radiation
  • Surgery

Melanoma can be treated by a dermatologist, radiation oncologist, medical oncologist, surgical oncologist, or dermatologist, depending on how far the disease has progressed.

skin cancerFINAL THOUGHTS: IS IT POSSIBLE TO PREVENT CANCER?

In summation, it is impossible to prevent cancer. However, there are several things that women can do to reduce their risk of developing melanoma and other skin cancers. So the best way to go about lowering your chances of developing melanoma is by performing self-exams and following the other tips outlined in this article.

Of course, if you suspect that you have skin cancer, you should seek advice from your physician immediately. Early detection can significantly improve your chances of surviving the disease and also improve your overall quality of life.

The post Doctors Share Skin Cancer Prevention Tips Most Women Forget appeared first on Power of Positivity: Positive Thinking & Attitude.


Source – powerofpositivity.com

Lifestyle

Psychologists Explain How Revive A Stagnant Relationship

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Are you not making time for romance with your partner? If you answered and unequivocal “yes,” then you might be in a stagnant relationship.

But, what do you need to do to get those feelings of butterflies back into the relationship?

The longer you are in a relationship, the more likely you will feel settled. However, that contentment leads quickly to stagnation if you fail to carefully tend to your needs and those of your spouse.

A relationship is somewhat like growing a flower. When it’s a newly sprouted seed, we tend to watch out for its needs, carefully watering it and keeping it free of pests and weeds. As it shoots towards the sun and develops a budding flower, we feel proud of our efforts and bask in the prospect of a flower. We enjoy it in full bloom. Then, though, those petals begin to wither. The plant needs our care to repeat that cycle in perpetuity.

But what about your love life? Do you expel that same level of intense energy cultivating it? Most of us do not. And so, when the petals wither so to speak, we let them drop to the earth, untended. The very roots of your relationship can grow weary from lack of care.

But, you’re not alone. This stagnation is a rather common problem. In fact, six out of ten adults reported to Psychology Today that they felt stuck in relationships that don’t satisfy them in a survey. Furthermore, of those six people surveyed, four consider ending their relationship altogether.

Naturally, the best cure is prevention but, seeming as though that ship has sailed, let us skip to the steps you can take to nourish your relationship so that you can renew that growth.

Four Ways to Deal With A Stagnant Relationship

1) Talk it out

This point might be more painful for men because of their masculine feelings of pride. However, women might also get hurt by thinking they are no longer attractive to or loved by their chosen mate. When in a suitable environment, you must conduct an open, honest discussion respectfully. Both parties should spend the time to speak and listen in equal measure.

The key to this is not just listening. It lies in hearing everything your loved one has to share with genuine interest.

The Ten Commandments of Listening

Here are the ten commandments for active listening, as suggested by Herbert G. Lingren, in the article Listening– With Your Heart As Well As Your Ears in Stronger Marriage:

  • Stop talking.
  • Put the speaker at ease. Assure your partner that you will not hold the discussion over their head like a weapon–and mean it!
  • Pay attention to the nonverbal language. Body language and eye cues are essential, here.
  • Listen to what is not said. Sometimes the unspoken words are the most telling.
  • Know precisely what the other person is saying. Restate what she or he says to ensure that you understand their meaning clearly.
  • Be aware of “tune out” words. Those phrases or words will strike an emotional chord.
  • Concentrate on “hidden” emotional messages.
  • Be patient.
  • Don’t interrupt the speaker.
  • Hold your temper! You might experience hurt feelings, but this is not the time for you to respond with emotions.
  • Empathize with the speaker.

Don’t be afraid to request to hold this conversation with your loved one. The chances are pretty good that he or she recognizes the need to talk about these things, too.

2) Help each other – and be consistent with it

When was the last time you offered to fill her tank up with fuel, fellas? Ladies, when was the last time you bought him something to help with his hobby? If your answer is the 3rd of never, you really ought to at least consider it.

Having a support system at home increases appreciation and affection. Indeed, it shows that you care about all the things in your partner’s head and heart. Reach out! Do not just sit there going through the motions, be there, and stick at it.

Here is a humdinger from Dehli’s Deepak Chopra:

“Success comes when people act together; failure tends to happen alone.”

3) Recovery from the pain of a stagnant relationship

Plainly put, past pains powerfully place plight, passionately persuade partner positivity. Do you want it stated another way? Of course, you do.

Alright then, let Chopra take the floor once more with another pearl of Karmic relationship wisdom:

“Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.”

Even if you have had the mother of all arguments, always let the past exit your system and move on in the relationship together. As we all know like attracts like. Therefore, if you offer forgiveness to your partner for their wrongs, he or she will forgive yours.

4) Rekindle the flames of your love

“No fire, no heat… no heat, no life. That’s, that’s the equation,” said Marlon Brando’s character, the psychiatrist Dr. Jack Mickler in the movie Don Juan DeMarco.

Six ways to restore the romance in a stagnant relationship

There are six ways to rekindle the flame of dying love, according to Margarita Tartakovsky, M.S. in World of Psychology. They are:

  • Try out a new activity with your partner. Ballroom dancing lessons, skydiving, mini-golf. What you decide to experience does not matter, as long as you do it together.
  • Add some small, charming surprises to your relationship. When was the last time you sent her flowers? Or you tucked a note of appreciation into his lunch box on a random Wednesday? These gestures show that you care.
  • Do something that kicks up your adrenaline just a little bit. Couples who workout together connect regularly and find that a friendly bit of competition is a bonding experience.
  • Plan a weekend getaway–a mini-vacation sans kids. Reconnect without your friends, siblings, or the little ones. You will share many small moments that might remind you why you fell in love in the first place.
  • Touch each other casually. An arm over the shoulders or around the waist is a familiar and comfortable feeling.
  • Indulge in some playtime! Dance like nobody’s looking at you, sing in the rain, or build a silly-looking snowman. Your playful side will shake away any remaining boredom.

Related article: 3 Signs It’s Time to Take Your Relationship to The Next Level

stagnant relationshipFinal Thoughts on Reviving a Stagnant Relationship

Your relationship needs continuous care, just like a flowering plant. Because the truth is, no love is perfect all the time. From career to kids to just too tired to deal with it, life will get in the way. However, if you make tending this relationship one of your top priorities, you can restore those first blossoms of love.

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The post Psychologists Explain How Revive A Stagnant Relationship appeared first on Power of Positivity: Positive Thinking & Attitude.


Source – powerofpositivity.com