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8 Reasons Someone Can’t Find True Love. According to Karma

April 21, 2023 by Kristen Lawrence

Have you ever wondered how karma affects your relationships? If you struggle to find true love with a long-term partner, you may chalk it up to not meeting the right person yet.

Sometimes, finding someone you genuinely connect with takes a while, which may explain why you’re single. But people often overlook the impact of karma in their lives, which doles out rewards and punishments according to past actions.

Most people desire a supportive, loving partner to share their lives with, and waiting for that person to show up can feel frustrating. Especially if you’ve been in the dating scene for a while, you may feel impatient or hopeless about finding true love.

However, remember that the universe will always give you what you deserve. Perhaps it’s encouraging you to remain single until someone genuinely worthy of your time and energy comes around.

There are plenty of karmic reasons why you haven’t found Mr. or Mrs. Right yet, so don’t lose faith in love. You may meet your person when you least expect it, as the laws of karma work in mysterious ways. This article will provide clarity and support if you need help understanding why you haven’t found a serious relationship.

8 Reasons You’re Single, According to the Laws of Karma

1. You struggle with low self-esteem.

People tend to accept the love they think they deserve. So if you have a negative self-image, you will attract someone with similar energy. To find true love, you must first cultivate that feeling within yourself. Once you believe you’re worthy of a positive relationship, the universe will help you find your special someone.

2. You believe you need someone to complete you.

Unfortunately, many feel lonely or incomplete without someone by their side. Societal programming teaches you to seek happiness outside yourself, in people, food, entertainment, and myriad distractions. But once you have all these things, you will still feel unsatisfied since lasting bliss comes from the soul.

Find yourself first; life will beautifully unfold as you feel more peaceful and content. Remember that you are infinite love and joy already as the limitless consciousness expressing itself through you.

3. The universe may want you to heal from past karma first.

Perhaps you’re single because you need time to process painful emotions or past relationships. Having a healthy relationship is impossible if trauma or baggage weighs you down. The law of karma states that events will keep repeating themselves until you break this vicious cycle.

So, reflect quietly on what you’ve been through to understand why you keep attracting certain people or situations. Once you look inside for the answers, everything will become much more apparent.

You may not be ready for a serious commitment because you must devote all your energy to self-love. Always follow your heart and listen to your intuition, which will never lead you astray.

4. You’ve lost faith in finding true love.

You may no longer believe in true love if you’ve had a string of failed relationships. That’s understandable, but protecting your heart from pain will also repel happiness and positive people. First, ask yourself why you’ve become cynical about love. Is it because you haven’t met the right person, or you don’t have the energy to offer someone else?

Reconnect with your heart to help you navigate painful emotions and uncover the karmic reasons why you’ve given up on love. You may find that you can open your heart again after soul-searching.

5. You have a higher purpose, according to your karma.

Did you ever consider that you haven’t met your person yet because you have a different calling? You may have the karma of a healer, and the universe wants you to spend time elevating others. Perhaps you have a grand mission that requires you to stay single so you have the energy to help people. You may find fulfillment in this path and not even feel the need for a romantic relationship.

6. An unhealthy relationship blocks you from receiving the universe’s blessings.

If you’re in a toxic relationship, you can’t experience good karma and blessings the universe may have in store. People stay in turbulent partnerships for many reasons, such as familiarity with the person or fear of leaving them. However, remaining in an unsatisfying, draining relationship will keep you further away from true love. Once you let go of things and people that no longer serve you, you can allow abundance into your life.

7. You have yet to learn specific karmic lessons about love.

The karma of past relationships and partners still haunts you, so you keep attracting the same experiences. If you haven’t learned from your mistakes, you will repeat specific patterns until you break the cycle. Examine your recent relationships and notice if specific triggers or conflicts surfaced often. If so, you may have unresolved karma or lessons to learn with these romantic partners.

8. The karma of past relationships haunts you.

Some people have difficulty attracting love because they haven’t forgiven themselves for the past. They walk around with regrets hanging over their heads and can’t seem to find inner peace. You must practice self-compassion and stop ruminating over your mistakes to find the right person.

For example, if you broke up with your ex and hurt their feelings, know that everything happens for a reason. They have probably moved on and don’t resent the relationship ending.

If you’re the one mourning your ex, give yourself time to heal and avoid jumping into a rebound relationship. Research shows healing from a breakup can take three to six months and even longer in the case of divorce.

Final Thoughts on Reasons You Can’t Find True Love

Some people spend months or years trying to meet their soulmate. They might wonder what karmic reasons keep them from finding their special someone. Usually, low self-esteem, unhealed trauma, or a broken heart block people from experiencing true love. Their past karma may influence their luck in finding a successful relationship, which can quickly become frustrating. However, some soul-searching and self-love can help you uncover love within yourself, so it’s easier to attract a healthy partnership.

10 Calisthenics Exercises That Melt Away Fat

April 21, 2023 by Kristen Lawrence

Calisthenics is a strength training exercise that relies on body weight to build muscle and improve fitness. They help strengthen the entire body because each exercise targets all the major muscle groups. Since you don’t need dumbbells or other hand weights, you can perform these exercises anywhere. Each movement requires a few minutes of your time but provides an intense challenge.

Many people think health experts invented full-body resistance workouts in the modern era, but they began in ancient Greece. In Greek, calisthenics means strength and beauty, two essential facets of life in their culture. Spartans would train for war using bodyweight resistance training, combat sports, and wrestling.

Soldiers still rely on bodyweight training to build strength and increase stamina. But the exercises have become more mainstream. Now you’ll find anyone from fitness trainers to teachers doing these workouts to enhance their endurance and coordination.

Even if you’re already physically healthy, you should consider doing calisthenics workouts for beginners. These exercises will help you burn fat, build muscle, and improve your fitness.

An Explanation of Calisthenics

In essence, calisthenics is a bodyweight exercise that relies on the body for resistance rather than traditional weights. These strength training workouts improve functional fitness and endurance, build muscle, and burn fat. They usually include functional movements like squatting, bending, twisting, kicking, pushing, and lunging. These bodyweight exercises help you connect to your primal nature and move as you would in real-world situations.

10 Calisthenics Exercises to Melt Away Fat

All of these exercises are full-body workouts that you can do in the comfort of your home. It’s best to perform them in a circuit to achieve maximum benefits and improve overall fitness. Try doing ten repetitions for each exercise for three rounds to start.

NOTE: If you prefer to watch these, this YouTube Video can guide you through all ten exercises:

1 – Jumping Jacks

This classic movement is one of the best cardiovascular exercises since it improves endurance. Depending on your fitness level, you can do the traditional version or modify it by stepping from side to side.

2 – Pike Walks

You’ll need a couch or chair with thick armrests for this calisthenics exercise. However, you can practice on the ground and move your feet higher as you get more comfortable.

3 – Pushups (a classic calisthenics move!)

Pushups are crucial to any bodyweight training program since they utilize every major muscle group and increase overall strength. You can do these fat-burning exercises in various ways, such as against a couch, wall, or floor. You can even perform them on your knees for a modified version.

4 – Side Plank Raises

This movement targets the obliques, abs, hip adductors, hip abductors, back muscles, and shoulders. It’s also excellent for stabilizing and strengthening the spine. Try it on your knees and rest on your forearm before progressing into intermediate versions.

5 – Knee Raises

For this exercise, you’ll need two chairs to have plenty of room for leg mobility. This movement combines abdominal with support strength work for full-body training.

6 – Rows

You’ll need some furniture for this movement, such as two chairs or the edge of a table. If you want a comprehensive back exercise that targets your arms, consider adding this to your fitness regimen.

7 – Swimmers

These cardiovascular exercises target the back, glutes, and hamstrings for a whole-body workout. It also helps improve your posture by opening and stretching the spinal muscles.

8 – Easy Bridge

This simple movement improves shoulder mobility by stretching your biceps, chest, and front delts. If it’s hard on your wrists, you can lift your body halfway instead of doing the traditional movement.

9 – Squats

Fat-burning exercises like squats target the glutes, hamstrings, and quads. In addition, they enhance spine, ankle, and hip mobility, making them an excellent full-body workout. For a challenge, try one-legged squats or jumping squats!

10 – Lunges

Like squats, lunges strengthen the quads, hips, and glute muscles. Since they focus on one leg at a time, they improve balance, coordination, and stability.

The Benefits of Calisthenics Exercises

Bodyweight resistance training exercises have numerous benefits, such as increasing fitness and improving muscle building. According to studies, these workouts also promote fat loss and improved cardiovascular health. Because they consist of compound workouts that use several muscle groups simultaneously, they maximize calorie burning. Other studies show that full-body movements enhance posture and body composition as well. Finally, they can boost your mood, improve mental health, and increase flexibility.

How to Incorporate These Calisthenics into Your Fitness Routine

When creating workout plans, make sure to incorporate various calisthenics exercises. The movements listed above provide an excellent bodyweight training program for beginners. In addition, you can research other popular resistance workouts online if you want more options.

Consider doing calisthenics circuits instead of sets of each exercise, as this will keep your heart rate elevated and make it more challenging. Initially, try doing the circuit three times with a 30-second break between each movement. Rest for at least three minutes between each round as well.

Finally, employ progressive overload training to increase the difficulty of workouts and avoid plateauing. This training involves gradually increasing weight, frequency, and repetitions to improve fitness. Consistently raising the bar in your exercise routine will force your body to adapt and keep workouts engaging.

However, always remember to go at a comfortable pace and listen to your body. Going beyond your comfort zone too quickly could result in severe injury or strained muscles. If you have trouble performing specific exercises, you can modify them or try a different workout that matches your current fitness level.

Setting Specific Goals

As with any regular workout routine, you’ll want to set specific fitness goals to challenge yourself. An objective will help you stay focused and motivated to achieve your ideal.

For example, if you want to focus on strength training, practice progressive overload by increasing weights every few weeks. This can also apply to bodybuilding and weight loss goals since increasing resistance will force your body to work harder. As you build muscle, you’ll burn more fat as your metabolism increases.

You can also set micro-goals, like running longer distances or performing more reps in your workouts. Smaller objectives matter as much as an overarching goal since they’ll help you stay on track.

The main idea is to push yourself continuously so you don’t become complacent. Having new obstacles to overcome will encourage you to strive for improved health and fitness.

Final Thoughts on Trying These Fat-Burning Calisthenics Routines to Get Fitter

Fat-burning calisthenics routines like the above can help you gain strength, build muscle, and improve your fitness. Building muscle with bodyweight exercises may seem intimidating. Still, even beginners can perform them reasonably efficiently. You don’t need a gym membership or fancy equipment for these exercises — just your body and a little patience! Hopefully, you’ll try these ten calisthenics exercises for increased fitness and fat loss.

10 Signs That Reveal a Toxic Mother

April 20, 2023 by Sarah Barkley

Dealing with a toxic mother is hard and can leave you overwhelmed or drained. When this occurs, your mother will hurt you, using negative words and behaviors.

A toxic mother will mistreat you and have an inconsiderate attitude. It often involves feeling unloved or controlled as a child. You may not have ever felt your boundaries got respected by your mother.

You might experience negative vibes from her, and she continually makes rude or unnecessary comments. She might even taunt you or criticize your work. It’s not always easy to deal with a toxic mother, but there are ways you can handle it.

When you recognize the signs of a toxic mother, you can understand what you’re dealing with and know what to do.

NOTE: We acknowledge that fathers can also display toxic behaviors, so we cover them separately.

Ten Signs of a Toxic Mother

Having a toxic mother can result in negative repercussions for you, including the following:

anxiety
depression
unhealthy coping skills
problems in romantic relationships
trust issues

Understanding these signs of a toxic mother can help you identify if that’s the issue in your life. Otherwise, it might simply be that you don’t get along well. However, if it’s toxic behavior that’s the problem, recognizing it can help you find ways to deal.

1 – A Toxic Mother Is Too Involved in Your Relationship or Marriage

When a mother is too involved in her child’s relationships, it’s a sign of toxicity. She shouldn’t offer unsolicited advice or tell you where to live and when to have children.

A mom shouldn’t feel the need to involve herself in every decision. However, if she’s toxic, she might try to persuade you from a relationship with your spouse. You might also notice that your mother is always around you and your spouse or partner. She’ll do this to know what you’re doing and where you’re going.

How to deal: Show her that you’re happy in your relationship.

Sometimes the best way to handle a toxic mother interfering with your relationship is to show her you’re happy. She might back off when she sees you and your partner supporting and being there for one another. That’s not always the case, but it’ll at least show her that her interference isn’t disrupting your happiness.

2 – Gifts Come with Conditions

When a toxic mother buys you something, there’ll be strings attached. She’ll want you to praise the gift and expect something out of you for it.

Gifts from her will never be something you can enjoy because you’ll always know that she wants something out of it. She might even buy expensive gifts to keep your children or partner on her side and to justify her mistreatment with the material items she provides.

How to deal: Recognize the issue and set boundaries

If your mom gives gifts with conditions, it’s a way of manipulating you. She often wants a larger requent from you and forces you to give in based on what she gives you. Recognizing the issue can help you set boundaries and tell her that you won’t let her extravagant gifts influence your life.

3 – A Toxic Mother Overreacts to Conflict

Having differing opinions is okay, but a toxic mother overreacts to them. She’ll expect you to agree with her and can become angry when conflict arises between you. You’ll notice she expresses anger negatively, often saying hurtful things or becoming abusive.

How to deal: Stop trying to change her.

You can’t change someone who doesn’t want to be changed is detrimental to your well-being. It leads to continually wondering why you can’t change your mother and why she doesn’t want to do better.

Rather than focusing on these negative aspects of the situation, you can stop trying to change them. You already know how your mother will react, so accepting the experience can work to your advantage and prevent you from getting hurt.

4 – She Often Brings Up the Past

Toxic people often bring up things from the past to embarrass you or remind you of your mistakes. It won’t matter how much time passes; your toxic mother won’t let you forget these things. They’ll also often do this in front of others to make you look bad.

If your mother is like this, she’ll hold grudges and seek revenge. You might do something wrong or annoy her, and she’ll find ways to get back at you.

How to deal: Don’t overshare with her

Sometimes your mother might make you think you can trust her. Then, when you share details, she holds them against you. If you tell her that you made a mistake or didn’t do something the way she would have, she’ll continually bring it up.

She’ll also bring up situations when you acted wrongly toward her, despite the mistreatment you were reacting to. Avoiding sharing information with her is sometimes the best way to eliminate the issue. If she doesn’t know about these situations, she can’t bring them up.

5 – A Toxic Mother Is Overly Critical

A toxic mother will always find ways to put you down. It’ll seem like she judges your choices and isn’t happy about anything you do. You might feel like nothing you do pleases her and that she doesn’t like you much. She’ll find faults in everything you do, even when you’re doing a great job.

How to deal: Don’t try too hard to please her

You won’t please a toxic mother no matter what you do. She’ll always have something negative to say, and trying harder will only cause more work for you. Continue doing things as you do now because her demeaning remarks might not be accurate. Plus, the harder you try, the more critical she may become.

6 – She Turns People Against You

A toxic mother will try to turn others against you. She’ll ask you to do stuff she knows you’re not good at to make it look like you’re incapable. Then, she’ll say hurtful things to others to highlight your imperfections or shortcomings.

If she thinks your presence threatens her place in the family, she’ll lie about you or exaggerate situations to make you look bad. She’ll want you to look bad so others like her more and so that they don’t see the mistreatment for the toxicity it is.

How to deal: Defend Yourself Without Attacking Her

You don’t have to let her attack you, but you shouldn’t come at her that way. Vocalize how you feel to help her understand your feelings, but don’t try to seek revenge. You don’t have to say hurtful things or act against her to defend yourself.

7 – She Won’t Admit Mistakes

Someone who won’t admit when they’re wrong or made a mistake is often toxic. They’ll keep arguing their point even with evidence that it’s incorrect. She always wants to be right, even when it interferes with something else. You’ll also notice that she argues to win and not to teach you something beneficial.

How to deal: Forgive her

If you choose to have a relationship with a mother who won’t admit her mistakes, you must forgive her. Without forgiveness, you can’t have a healthy relationship. It involves forgiving all the wrong she did and benefits your peace of mind.

8 – A Toxic Mother Gives Unsolicited Advice

A toxic mother always has something to say, even when you don’t want her to. It’s her way of proving that she’s superior to you, allowing her to maintain control over the relationship. She’ll offer advice on everything and anything, even when you don’t want it, often knocking your efforts in the process.

How to deal: Release the negativity

Your mother’s advice might annoy you, but you don’t have to let the negativity affect you. Don’t react negatively, even when tempting, because it won’t help the situation.

Instead, release the negative feelings her advice brings and continue doing things as you typically would. It’ll likely annoy her more, but it helps you feel better about the situation and remember that this is your life, not hers.

9 – She Acts Like a Victim If You Confront Her

Hen you call out your mother for her toxic behavior, she likely plays the victim card and blames the issues on you. She’ll change her demeanor to make it look like she was doing the right thing and you’re being unreasonable.

A mother like this also doesn’t apologize often. When she does, It’ll be in a way that makes you feel bad and implies that she didn’t do anything wrong.

How to deal: Don’t react to her negative behavior

She likely wants you to react negatively to prove her point when she plays the victim card. Rather than letting it play out this way, try not to respond to her toxic behavior. Avoid any opportunity for her to cause a scene in front of others.

10 – She’s Inconsiderate

A toxic mother will make you feel unimportant by being inconsiderate when planning family events. She might forget to invite you to family gatherings and leave little time to prepare when she remembers. Sometimes you might even notice that she plans things opposite to your schedule.

At family gatherings, she might talk to everyone but you. When she does acknowledge you, it’s often to tease or mock you. She’ll also ignore your suggestions no matter how good they are.

A mother like this will expect you to go along with whatever she wants and works for her. You must follow her wishes and submit to her demands to get along with her. Sometimes she’ll even want you to change your lifestyle to adapt to what she wants.

How to deal: Prepare for these situations

When you recognize inconsiderate behaviors from your mother, you can handle the experience by preparing for it. You can expect this behavior from her, so you can note the issues and avoid them. When her inconsiderate behavior doesn’t faze you, she’ll be annoyed, but it won’t affect you as much.

Final Thoughts on Signs That Reveal a Toxic Mother

Growing up with a toxic mother often affects you into adulthood. It can interfere with how you interact with your children and other people in your life. This lifestyle can lead to continuing the same patterns later, even if you swore you would. Visiting a professional for therapy can help you identify the issue and find ways to cope with it.

Dealing with a toxic mother can be tricky. But you are strong enough to handle it. Have faith in yourself and stay firm in your boundaries. You deserve respect, and it can help when you learn to deal with a toxic mother can help you entice it.

10 Signs That Reveal a Toxic Father

April 20, 2023 by Sarah Barkley

As you become an adult, you’re more likely to recognize the signs of a toxic father. While these things may have been prevalent throughout childhood, it sometimes takes independence to show you the issues.

If you have a toxic father, you’ve likely questioned some aspects of your upbringing. While no one experiences a perfect childhood, you might be healing from trauma or having current signs of going through it.

Recognizing the signs of a toxic father can help you heal from the situation. It can also help you avoid repeating the past with your kids. You don’t have to let these experiences with your father define your life. Recognizing them is the first step in learning how to deal with them.

NOTE: We acknowledge that mothers may also exhibit harmful behavior; we address the topic of toxic mothers in a companion article.

Ten Signs of a Toxic Father

No one is perfect, but having a toxic father can interfere with your life. Identifying the signs can help you find ways to handle them.

1 – He’s a Narcissist

Narcissistic fathers are incredibly toxic, often behaving as everything revolves around them. He’ll make you feel like his needs are more important than yours, expecting you to drop everything to be there.

Some of the signs of a narcissistic father include the following:

too much or too little communication
lack of warmth and care for his children
being hurtful regarding your decisions
taking over discussions
making you question your reality
mistreating others and blaming them for it
love bombing

How to deal: Seek professional help.

If you grew up with a controlling father, it takes a toll on your mental health. The issues stay with you into adulthood, affecting other relationships, including with your husband and in-laws. Seeking help from a professional therapist can help you heal and navigate the situation positively.

2 – He Needs Excessive Praise and Admiration but Doesn’t Give It in Return

A parent who constantly expects you to praise and admire them is often toxic. If you don’t do it, they might become angry or react with attention-seeking behaviors. They also don’t give you praise or admiration in return, so it’s a one-sided situation.

How to deal: Don’t live your life to please him.

If a parent always wants praise, you’ll desire it from them, too. However, living life to please your father will only make you unhappy and unfulfilled. Stay on your path and know that you don’t need his praise from him while following your dreams.

3 – He Compares You to Your Siblings

Having siblings is excellent, but it doesn’t feel good when your parents constantly compare you to them. You and your siblings are different, so expecting you to be like them is unfair.

You’ll likely feel attacked, and it can lead to insecurity when he tells you they’re better. It can also result in your father pitting you and your sibling against one another.

How to deal: Practice forgiveness.

Your father comparing you to your siblings can create resentment. Studies show that resentment can contribute to high blood pressure, increased heart rate, and an overactive nervous system.

On the other hand, practicing forgiveness can improve your health and lower stress. Resenting your dad won’t help either of you, but forgiving him for the comparisons and hurtful words can.

4 – He’s Disrespectful

A disrespectful father will make you feel you can never achieve his demands. He’ll make you feel unworthy and make comments that demean you.

A father like this won’t care how his behavior makes you feel because his goal is to diminish your self-esteem. He’ll also deny it but won’t try to change his behavior. Sometimes he’ll tell you that you imagined things and your feelings are invalid.

How to deal: Acknowledge your feelings and know they’re valid.

Your father might want you to think your feelings are invalid to avoid admitting he hurt you. However, your feelings and experiences are valid, and acknowledging them can help. Your emotions are not wrong, and you deserve to have them recognized, even if only by yourself.

5 – He Misuses Substances

Substance abuse is a sign of a toxic parent because it interferes with their personality and mindset. It often affects their ability to parent and manage other relationships. If you don’t recognize and handle the issue effectively, it could lead to a cycle where you take on substance abuse as a coping mechanism.

How to deal: Anticipate the situation and have a plan.

If your father misuses substances, you can anticipate it before seeing him. It might help to take a positive person in your life with you to help buffer the interaction.

You can prepare and ask your support person to step in if necessary. Make sure the person knows what you want or need from them, and don’t be afraid to leave if things get out of control.

6 – His Love is Conditional

Toxic fathers only show love when the child does what he wants them to. His approval and love only come when you fit his standards, often making you feel like you can’t be yourself.

Conditional love can also cause you to strive for acceptance and praise, interfering with your happiness and fulfillment. You’ll do things you don’t want to or head down a different path than your dreams to appease him.

How to deal: Surround yourself with loving and supportive people.

It can be hurtful when a parent only loves you when it’s convenient for them or if you meet their standards. However, it doesn’t mean you won’t have people who love you unconditionally. Finding a support system that loves you and wants you happy is one of the best ways you can deal with your toxic father.

7 – He Won’t Discuss Conflict

When your father gives you the silent treatment, he’s showing that he’s unwilling to discuss issues. With many healthy ways to communicate, he doesn’t have to resort to not discussing it entirely. It shows that he’s using this method to manipulate and punish you for not agreeing with him.

How to deal: Manage tour expectations and control your reactions.

You already know your father doesn’t discuss conflict, so it’s best to expect it. Rather than getting disappointed or lashing out when he won’t talk, you can practice acceptance.

It helps you control your reactions, preventing you from becoming even more upset. You’ll also have an easier time overcoming the situation when you know what to expect and maintain control of your emotions.

8 – He is Controlling and Wants You to Remain Dependent on Him

Most parents celebrate when their child becomes independent, but a toxic father won’t. He’ll do what he can to keep you dependent on him, often blocking your progression. It’s his way of maintaining dominance and control over you.

Dealing with a controlling father who wants you to stay dependent is essential. Experts indicate that having controlling parents make you more likely to experience depression and life dissatisfaction.

How to deal: Set and implement boundaries.

Children of toxic parents must create boundaries to prevent mistreatment and control. Rather than allowing him to control your life, you must gain and maintain your independence.

Your boundaries should involve telling him he can’t interfere with any aspect of your progress. Tell him what he can expect if he tries to cross the line, and follow through so he knows you won’t accept that behavior anymore.

9 – He Has Violent Outbursts and Blames Others

A toxic father regularly has violent outbursts, screaming at those around him. Afterward, he’ll blame someone else for his reaction, saying it wouldn’t have happened if they had behaved differently.

His outbursts are often unpredictable, although you might be able to identify some triggers. You’ll notice dramatic, hostile, aggressive, and cruel treatment from him when he’s upset or angry.

How to deal: Cut off contact.

This behavior is incredibly harmful, and it will continually affect your well-being. Cutting ties and releasing a family member might seem drastic, but you must take care of yourself and do what’s best for you. It can be challenging for someone to change this behavior, so protecting yourself by walking away is sometimes the best option.

10 – He Threatens You or Creates Fear

If your father threatens you, it’s a sure sign of a toxic parent. He’ll use threats and punishment to maintain control over your life. It often makes you want to engage in the behavior he prohibits, having the opposite effect of what he intended.

You might feel like you must walk on eggshells around him, indicating that he causes tension. It leads to fearing his threats and reactions, often leaving you afraid to say or do anything. The frequent hyper-vigilant state can last a lifetime and negatively affect other areas of your life.

How to deal: Live life on your terms.

While he’s attempting to force you to do what he wants, remember it’s essential to do what you want. This life is yours, and your father’s threats shouldn’t push you down any other path.

Final Thoughts on Signs That Reveal a Toxic Father

A toxic father can cause emotional and psychological damage to his children. Finding ways to handle him can make a difference in your life. Sometimes it requires getting professional help to heal from the trauma.

Your well-being is essential, and your father shouldn’t be the one negatively impacting it. You can find happiness and fulfillment despite his behavior. Don’t lose hope or let him continually mistreat you.

7 Behaviors of a Vulnerable Narcissist

April 20, 2023 by Kristen Lawrence

A vulnerable narcissist differs from an overt narcissist because they’re not as attention-seeking or arrogant. They still have the main characteristics of someone with narcissistic personality disorder (NPD) but covertly display them. The vulnerable narcissist usually struggles with low self-esteem and comes across as shy and reserved. Instead of claiming the spotlight, covert narcissists may isolate themselves or avoid relationships due to fear of rejection.

People may feel more inclined to empathize with the hidden narcissist than the typical egomaniac. However, in some ways, the former can pose the greatest threat because of their ability to trick people into pitying them. They often have a victim mentality and believe others want to sabotage them. Because they have deep-rooted insecurities, the clandestine narcissist struggles to trust people.

At first glance, the covert narcissist may seem withdrawn and socially awkward but not conceited or insensitive. But once you get to know them, their true colors will emerge, revealing their narcissistic tendencies. That’s why hidden narcissism is so insidious since you usually don’t notice the traits immediately.

However, by understanding the behaviors of a vulnerable narcissist, you can protect yourself from their manipulation and toxicity.

What is a Vulnerable Narcissist?

Someone with a narcissistic personality disorder will seem self-absorbed, uncaring, and desperate for attention. They may appear charming and lovable at first to make a positive impression and get in people’s good graces. But their self-serving strategy and demeanor will soon become evident once they remove the mask.

The vulnerable narcissist can maintain the facade even longer because they use covert tactics and manipulation to deceive people. Unlike the grandiose narcissist, a hidden egomaniac displays patterns of self-victimization and self-pity. The former wants to hide their weaknesses at all costs, while the latter exposes them for their benefit. By accentuating their vulnerability, they believe it makes them more likable, trustworthy, and relatable.

After all, most people want to connect with others who seem genuine and comfortable with their flaws. Unfortunately, those with covert narcissism traits have underlying intentions, exploiting human nature and relationships to gain an advantage.

Seven Behaviors of a Vulnerable Narcissist

Seven common traits of a hidden narcissist include:

Emotional manipulation. A covert narcissist often manipulates and attempts to control others by guilt-tripping them. They may shift blame onto others and avoid taking responsibility for their actions. By making themselves look like the victim, they believe others will console and reassure them.
A common tactic of overt and covert narcissists involves manipulating people’s thoughts and feelings. They can gain control and power in relationships if they make others question their reality and perceptions.
Self-victimization. As stated, hidden narcissists reveal their inner nature by playing the victim. Most narcissists have insecurities and low self-worth, but vulnerable narcissists show it more frequently.
Hypersensitivity to rejection and ridicule. Another key trait of covert narcissism includes an inability to handle criticism or humiliation. One study found that concealed narcissists usually have an inferiority complex, which makes them highly sensitive to negative judgments. The research found that they also enjoy mocking others to boost their self-worth.
Social withdrawal and isolation. Many sensitive narcissists avoid or limit social interactions due to their self-perceived inferiority. Studies show a strong link between hidden NPD and introversion, as people with this disorder use isolation as a coping mechanism. They seek to protect their fragile ego from negative evaluations in any way possible, even if it means being a lone wolf.
Passive-aggressive behavior. Both overt and covert narcissists employ this tactic to manipulate and control people. They may utilize silent treatment, offensive, sarcastic remarks disguised as jokes, and other harmful communication strategies.
Neurotic antagonism. According to studies, concealed narcissism usually involves projecting unwanted, painful feelings onto others. Narcissists use this as a defense mechanism to avoid taking responsibility for their behaviors and insecurities.

The Impact of Vulnerable Narcissism on Relationships

As you might expect or have experienced firsthand, vulnerable narcissism often leads to toxic relationships. Since narcissists cannot think about others’ needs, having healthy, fulfilling bonds with them is impossible. Concealed narcissists frequently struggle with codependency and low self-esteem in relationships since their entire identity revolves around how people perceive them.

Their partner may not feel safe or secure in the relationship because of the narcissist’s instability. Most people with NPD don’t know how to establish healthy boundaries, which can erode their partner’s independence and self-worth. Having separate lives outside the relationship is also challenging if one partner feels utterly dependent on the other.

How to Recognize and Deal with a Vulnerable Narcissist

Protecting yourself from a vulnerable narcissist is crucial to maintain your mental health and overall well-being. Increasing your awareness and understanding of hidden narcissism, practicing self-care, and setting firm boundaries can safeguard you from narcissistic abuse. Once you know the signs to watch out for, you can avoid falling into their trap. If you have a kind, empathetic nature, you may want to help narcissists, but you must know when to put yourself first.

Why Vulnerable Narcissism is Difficult to Recognize and Address

Most people think narcissists are cunning, self-centered, and extroverted, which explains why they often overlook the more subtle form of NPD. Since covert narcissists often exhibit empathy and vulnerability, they can easily convince people to trust them. However, they eventually reveal their true nature once others get too close, so they lash out in fear and anger. Social norms that discourage speaking out against abusive behaviors and the mental health stigma make it challenging to address hidden narcissism. But you should never feel unsafe or trapped in a toxic relationship, so please seek support from trusted individuals if necessary.

Final Thoughts on Navigating Codependency and Toxic Dynamics in Relationships

Unlike grandiose narcissism, the covert version of this disorder usually goes undetected because of its subtle nature. People with narcissistic personality disorder can easily hide their insecurities and vulnerabilities, projecting an entirely different persona in public. But behind this facade lies a person with underlying intentions who wants to dominate and deceive others.

Usually, people with NPD have childhood trauma and genetic predispositions that make them more susceptible to mental illnesses. They may not intend to hurt people. But their behaviors can inflict long-term psychological damage and trauma on others and harms relationships. If you’re recovering from relationships with vulnerable narcissists, please seek support from loved ones and health professionals. You can’t turn back the clock, but you can reclaim your power and focus on a positive future.

3 Benefits of Loving-Kindness Meditation (And How to Start)

April 19, 2023 by Kristen Lawrence

Various meditation practices and affirmations for women can help stabilize the mind and restore peace to one’s soul. Of course, men can equally benefit from meditation, yoga, and other spiritual techniques. However, women tend to suffer from mental illnesses such as anxiety and depression at higher rates. Therefore, loving-kindness meditation can help them feel more emotionally balanced and rejuvenated.

This type of meditation involves reciting affirmations and mantras for radical self-acceptance and compassion. By loving yourself first, you can expand your affection to include all living beings. While meditation spans many cultures and religions, loving-kindness meditation originated with Buddhist teachings. In the Pali language, loving-kindness translates to metta, or having goodwill and benevolence toward oneself and the entire cosmos.

It’s crucial to have a daily meditation ritual to center yourself and elevate your consciousness. By practicing this meditation and reciting affirmations for women, you can experience various physical, emotional, mental, and spiritual benefits. Best of all, it will help you cultivate acceptance, love, and compassion toward yourself and others.

What Is Loving-Kindness Meditation?

Loving-kindness meditation involves practicing mindfulness and compassion for all life, including yourself. It’s a Buddhist meditation technique that uses mantras and visualization techniques to cultivate feelings of love and oneness with the universe. Affirmations for women and men can help expand the heart and increase concentration on a particular loving thought.

For instance, some people find it beneficial to verbally or mentally repeat phrases such as, “I am enough” or “May I be happy and free from suffering.” After focusing on developing acceptance and empathy for oneself, the meditator should move their awareness to loved ones. Sending positive energy to friends and family will help enhance the bliss and joy you feel in meditation. During these exercises, you should focus on the heart chakra and breathe in a slow, rhythmic manner.

Next, consider acquaintances, colleagues, and even your enemies, wishing them happiness and well-being. Finally, include the entire world in your circle of compassion, feeling others as an extension of yourself. Allow these feelings of affection and admiration to permeate your consciousness as you meditate.

After a few weeks or months, you’ll undoubtedly feel more positive and embrace every aspect of yourself. One study found that loving-kindness meditators experienced benefits after a mere seven weeks of practicing the technique. Any meditation will increase feelings of peace and bliss, but loving-kindness differs because it also includes energetically sending goodwill to others.

The Benefits of Loving-Kindness Meditation

Loving-kindness meditation, which includes affirmations for women, offers numerous health benefits for the mind, body, and soul. The highest goal of any meditation practice is reaching enlightenment, which fulfills all mental, physical, and spiritual desires. However, even before you find nirvana, you can experience other notable benefits, such as stress reduction, emotional regulation, and self-compassion. One study found that compassion meditation can increase stress management, harmonize relationships, and even boost the immune system. Calming your breathing and relaxing the mind activates the parasympathetic nervous system and inhibits the fight-or-flight response.

When you have a tranquil mind, you tend to notice more subtle aspects of intelligence, such as intuition. Accessing higher states of being will allow you to live more through the heart, making life flow effortlessly. As consciousness itself, we’re already infinite bliss, love, and wisdom, but we must remove the ignorance clouding our minds.

Mental clarity and a pure heart provide a solid foundation for understanding reality’s mysterious nature. Affirmations for women and men can guide you toward a more compassionate attitude and help you achieve radical self-acceptance.

How to Start Practicing Loving-Kindness Meditation

You can use guided meditation or visualization techniques to practice this simple technique. Affirmations for women and men should also become an integral part of the meditation. Either way, make it a part of your daily routine by setting aside thirty minutes each morning or evening to practice.

Find a quiet place in your home free of distractions and noise, and allow your mind to drift to positive thoughts. Forget about all your fears, worries, and responsibilities, completely letting go so you can find inner peace.
Practice mindful breathing, inhaling slowly and deeply before allowing the breath to leave your body, making the exhale last slightly longer than the inhale.
As stated above, extend love and compassion toward yourself, imagining a white light enveloping your body. Think of this healing light while you focus on your heart center and send out loving energy toward the entire world.
During your practice, use affirmations for women (or men), such as “I love and honor myself” or “I love all beings in the universe and wish for their well-being.” Repeat these mantras several times while focusing on the love and joy you feel within.
Sit in the meditation posture for at least fifteen minutes and increase it to thirty after a few weeks.

Tips for Deepening Your Loving-Kindness Practice

You can enhance your results by practicing patience and gratitude daily as you seek love and wisdom. Thank the universe for the opportunity to expand your consciousness and show appreciation for others around you. Remember to recite affirmations for women and men in your meditation, and practice non-judgment toward your thoughts and feelings. Watch as they pass like clouds in your mind, knowing they will eventually dissipate. Also, it helps to seek support in your community and connect with other meditators interested in spiritual development.

Overcoming Common Challenges in Meditation

Any long-term meditator can attest to the obstacles and difficulties you’ll encounter on your spiritual journey. Distractions, impatience, and self-doubt will plague your mind and attempt to keep your soul focused on worldly desires. However, becoming frustrated with your spiritual efforts will only keep you from your goal.

It’s best to quell negative self-talk and doubts with dedicated, gradual efforts toward your objective. Affirmations for women are beneficial because they’ll help you achieve a loving mindset toward yourself. Armed with self-compassion, you will surely reach your goal in due time.

Final Thoughts on Mindfulness Practices for Emotional Well-being

If you don’t practice loving-kindness meditation, you should start after learning about the numerous benefits. For one, you’ll experience more self-love and empathy toward yourself after a short time. Meditation can also lower anxiety and stress levels, making you feel more capable of handling life’s pressures. Finally, you will feel a deeper connection to the universe because you’ll expand your consciousness.

Building compassion and empathy through meditation will allow you to experience a more fulfilling, meaningful life. Incorporating self-care through your meditation practice involves utilizing affirmations for women, breathing deeply, and visualizing love permeating every atom in the universe. As you grow in your training, you’ll see life as a beautiful ride rather than an endless battle to conquer.

8 Ways To Escape The Hustle (and Why You Should)

April 13, 2023 by Matthew Turner

We live in a distracting world unlike anything any other point in history has experienced. Learning and consuming is easy, and so many opportunities await you. You can access almost all of it with a swipe of a finger. There’s a lot of temptation to do exactly that; to step into the hustle and grind and work a little harder… a little longer, to do just a little more. But maybe it’s time to escape the hustle.

We live in a world that glorifies the hustle. Whether it’s someone pushing the “grind” lifestyle of 14+ hour work days or society that tells us “if in doubt, work/study harder,” … you wake up each day part of ‘The Hustle.’

The question is, can you escape it? Can you choose the role you play in it? Is there a way to control it so it doesn’t control you? The answer to all three is yes.

Yet you, me, and we face an uphill battle. Not because escaping the hustle is impossible, but due to the way we’ve defined it.

What Most People Think The Hustle Is

If you ask most people to define the hustle, they’ll likely focus on long work days, burning the midnight oil, working on side hustles, and possibly mention someone like Gary Vaynerchuk. The hustle and grind lifestyle is a relentless one. It’s fast-paced, requiring you to switch on at all times and continuously pursue more.

Yet it goes much deeper than this.

Focussing on this side of the hustle is crucial as it’s a toxic aspect that can ruin your life. Yet assuming this is the only piece means you turn a blind eye to the hustle’s much larger puzzle. That’s dangerous, especially if you’re focused on building a positive, purposeful, and aligned life that balances your health and well-being with your work.

That’s right… even though you are in tune with yourself doesn’t mean you’re immune to the hustle’s advances. Worse, you may be caught up in it without even realizing it.

What The Hustle Actually is

As toxic as 14+ hour work days are, they are but the tip of the iceberg.

To escape the hustle requires a lot more than managing your workload. To escape the hustle means redefining what it is and appreciating how deep it goes.

Today is unlike any other point in history. The saying keeping up with the Jones’ is old, yet for the generations that came before ours, Mr. and Mrs. Jones were few and far between. They were colleagues that worked in the same office, celebrities that appeared on TV or in magazines, friends or family, or next-door neighbors. The temptation to compare your life with theirs was always there. Yet it was isolated. It didn’t follow you every minute of every hour.

That’s no longer the case.

Today, you have social media to contend with. You get an edited peek into dozens of different lives each time you log on. Content is everywhere. Opportunities are everywhere. This is amazing because it places the world at your fingertips. Yet it’s so easy to lose sight of what you’re doing, drip by drip diluting who you are, losing yourself to the hustle.

Not just long hours and overwhelming work days, but comparison culture, technology addiction, content consumption overload, and various rabbit holes that may be healthy and focused on something positive and beneficial, can quickly consume you—and refuse to let go.

8 Ways To Escape The Hustle and Grind

It isn’t a question of if you should escape the hustle and grind because you need to escape the hustle to make your personal development, growth, and positive thinking stick. Because the hustle isn’t going anywhere. If anything, its grip will only get tighter as technology advances and we get access to more people, content, and everything else.

This isn’t bad. It’s an incredible opportunity and period we’re blessed to be a part of.

Yet anything good also has the potential to turn bad. So although you’ll never remove the hustle from your life, you can escape the hustle and grind so it no longer dictates it.

Here’s how to get started…

1: Define What Success Means To YOU

I wrote a book a few years ago about overcoming failure and adversity. I interviewed more than 150 entrepreneurs and thought leaders, tapping into their experiences in a bid to figure out what makes successful people successful. As you can imagine, I found many layers to this answer. Yet an important pattern I stumbled across was that successful people think about what success means to them. Not what society preaches about or what parents, teachers, and the media pass on. All that tends to act as nothing more than a distraction, and such a distraction steals you from intention, leading you to let go of the wheel and veer off into the hustle.

To escape requires you to step back and question what you’re striving for. Maybe you call it a success; maybe meaning, intention, purpose, or passion. You cannot escape the hustle and grind until you define what success looks like to you.

2: Perform a Personal Time Audit

In 2017, I learned I’d be a father for the second time and had to look deep within myself. I had to make more money (more consistently) and I had to do so by working less. It felt impossible until I performed a time audit and realized how much I wasted.

Like me, you may also waste precious minutes on tasks that don’t add value—at least not enough to make it worthwhile. This applies to your work, what you do at home, and the focus you place on your health and well-being. The reality is, each week you’re given 10,080 fresh minutes. How you use them determines everything in your life.

If you want to escape the hustle, you need to take charge of how you spend your time. Yet you cannot do this until you know how you utilize each priceless moment.

3: Schedule Reflection Time (ideally every day)

As with most aspects of growth, it comes on the back of continued commitment. You cannot escape the hustle by defining success and running a time audit. You must continue to question your relationship with the hustle and grind as often as possible. Yet that’s the problem because the hustle doesn’t want to give you time. It tempts you to do more, more, more… and to fill those “in-between” moments with passive scrolling, toxically comparing yourself to others.

So you need to schedule time in your day for this all-important task. Even if it’s just a few moments, it can make all the difference in your fight against the hustle’s tempting ways.

4: Journal

If you’re anything like me, your mind quickly becomes full. Full of ideas. Full of questions, worry, and anxiety. Full of gratitude, hope, and dreams. By the time the sun rises high into the sky, your mind spins at a rate you cannot comprehend. This is a dangerous time. It’s exactly when the hustle tempts you to do more and say yes to more.

A great way to be victorious against this is to journal: to write down your thoughts and get what’s in your head out. It doesn’t have to make sense. It does not have to be something you share. The point is to calm and free your mind from the spinning chaos long enough to reconnect with your day, your mission, and who you want to show up as.

5: Make The First Hour of Your Day Count

I’ve never been a morning person. I envied those who could wake up and hop out of bed; do their best work before anyone else rises. I would try to emulate them, committing to one hack, tactic, and tip after another. None of it worked—at least not for long.

I’m more at peace with who I am and my slowly-stirring ways. I don’t try to wake up too early. Instead, I commit to making the first hour of my day count. I use it to intentionally breathe, think about the day ahead, reflect on my emotions and feelings, and give myself the grace to take my time. It’s a super way to escape the hustle.

How you spend your first hour is up to you. You’re unique and what works for others likely won’t work for you. Regardless, that first hour is precious. Reclaim it. Enjoy it. Give it purpose.

6: Limit (maybe even block) Social Media

There is no doubt that social media changed the world. It connected us in ways prior generations couldn’t have imagined. It’s incredible when you step back and think about it. At any point, for instance, I can connect with my sister, who lives on the other side of the globe. It’s a remarkable invention that offers you and me so many benefits. Yet it has a dark side.

Chances are, you are somewhat addicted to some platform. During those moments of boredom, you turn to it. It’s also there when you feel down, insecure, anxious, or scared. Within seconds, it helps you escape your reality and peek into dozens of other people’s.

To escape the hustle is to place measures around this.

It isn’t to say you should block social media and remove yourself altogether, but it is essential to venture onto them with intention. Limit your use. Enter at certain times. When you do get what you need and move on. If necessary, use a blocking tool to take away the temptation.

Because if there’s one method the hustle will use to tempt you, it’s social media.

7: Escape To Nature

Similar to social media, the online world has changed civilization as we know it. Once again, this is great. We’re blessed to live during such a time. Without it, I could not write and share this with you; you couldn’t read it. Yet the online world offers a false sense of reality, and as human beings, we’re not hardwired for such an existence.

It overwhelms us far too fast and frantic for our slowly evolving minds to cope.

Something we are hardwired for is nature in all its varying forms. Much of what we’ve discussed here could and should involve you stepping into nature: reflecting, journaling, time auditing…

Just a few minutes can help you disconnect from the frantic existence of the twenty-first century and reconnect with your gentle and measured human brain that’s incrementally evolved over a long, long time.

8: Be Kind To Yourself

This final one may be the most important of all. Often, it’s what stops you from escaping the hustle and grind in the first place. I know it’s stood in my way during periods.

We’re so often our harshest critics. We have goals and aspirations and want to achieve them right now. We’re only ever in our heads, so we only know what it feels like to be ourselves. We assume other people know more than us, are happier, and have it figured out.

Yet that isn’t the case. Like you, they, too, are human, fragile, and imperfect.

Remember this the next time you feel down or somehow inadequate. Before comparing yourself to someone else, consider how special, unique, and powerful you are. Focus on what you have achieved. Be kind to yourself.

Final Thoughts on the Desire to Escape the Hustle and Grind

The hustle doesn’t want us to be kind. It wants to distract us and keep us busy. Yet keeping busy isn’t what you need. Living with intention is.

That’s why I hope you take from this article the desire to take a deep breath and reconnect with what you want; what intention looks like. Because the hustle is around you, and it isn’t going anywhere. But that’s okay because you don’t have to submit. You can break free and reclaim what’s yours at any time. Why not make today that day?

Science Explains the Dirty Dozen Foods to Never Eat (and What to Eat Instead)

April 13, 2023 by Deborah Tayloe

The Environmental Working Group (EWG) unveiled its annual list, the Dirty Dozen foods. This list spotlights vegetables and fruits with the highest levels of pesticide residues. We’ll also share the accompanying list, the Clean Fifteen, a list of produce to prioritize.

Pesticide residues can harm human health. Because of this, many people opt for organic fruits and vegetables. These consumers avoid the poisonous chemicals and toxins of commercial produce. However, those on a tight budget or without access to organic options can turn to the Dirty Dozen and Clean Fifteen lists. These guides are a crucial tool for informed decision-making when organic is unavailable.

What Is the Dirty Dozen Foods List?

The Dirty Dozen is an annual ranking published by the Environmental Working Group (EWG), a non-profit organization that promotes environmental health and safety. This list identifies the twelve fruits and vegetables found to have the highest levels of pesticide residues based on data collected by the United States Department of Agriculture (USDA) and the Food and Drug Administration (FDA).

The Dirty Dozen foods list aims to inform consumers about the potential risks of pesticide exposure and help them make more informed choices when selecting produce. Pesticide residues can harm human health, and many people aim to reduce their exposure by opting for organic produce when possible. However, for those who cannot always afford or access organic options, the Dirty Dozen list is a valuable resource for prioritizing which fruits and vegetables to choose in their non-organic form.

It is essential to note that the Dirty Dozen list does not suggest that consumers should avoid these fruits and vegetables entirely. EWG advises that the health benefits of a diverse diet rich in whole foods, fruits, and vegetables probably outweigh the potential risks of pesticide residues. Therefore, the list serves as a guide for foods to be cautious about. If you purchase these, use proper washing techniques to reduce pesticide exposure. Of course, you should choose organic alternatives when feasible.

The Dirty Dozen Foods (in descending order)

The Dirty Dozen list, compiled by the Environmental Working Group (EWG), ranks produce based on the levels of pesticide residues detected through testing conducted by the United States Department of Agriculture (USDA) and the Food and Drug Administration (FDA). Several factors contribute to the presence of pesticide residues in produce. These factors can include the type and amount of pesticides used during cultivation, the growing conditions, and the post-harvest handling process.

Some fruits and vegetables may be more susceptible to pests and diseases, requiring higher quantities or more comprehensive pesticides to ensure a successful harvest.

The Dirty Dozen Foods – Wash These Before Consumption if You Don’t Purchase Organic

EWG includes these foods in its “dirty dozen™ ” list because they contain higher pesticide residues than other fruits and vegetables. The twelve fruits and vegetables EWG deems contaminated are listed in descending order.

#12 Green beans
#11 Blueberries
#10 Cherries
#9 Bell and hot peppers
#8 Grapes
#7 Apples
#6 Nectarines
#5 Pears
#4 Peaches
#3 Kale, collard, and mustard greens
#2 Spinach
#1 Strawberries

EWG explains that the ranking data comes from the United States Department of Agriculture (USDA) and the Food and Drug Administration (FDA) data. Both agencies conduct extensive testing on thousands of produce samples to determine the levels of pesticide residues present. Using this data, the EWG creates the Dirty Dozen and its counterpart, the Clean Fifteen, highlighting the produce with the lowest pesticide residues.

Consumers must remember that the Dirty Dozen does not imply that these items are entirely off-limits. Instead, the list serves as a guide for those looking to reduce their pesticide exposure. They urge consumers to invest in organics when feasible and then to rely on this list as a second choice.

Never eat these foods without first washing them before consumption, which will minimize residue levels. But opting for organic alternatives when feasible is the healthiest and safest approach.

Prioritize Veggies and Fruits From the Clean Fifteen List and Skip the Dirty Dozen Foods When Possible

Accompanying the Dirty Dozen foods list is the Clean Fifteen list. That’s an annual ranking by EWG identifying the fruits and vegetables with the lowest levels of pesticide residues. Consumers can combine these two lists to make informed decisions about their produce purchases while considering their health and budget.

Here is the Clean Fifteen food list in descending order:

#15 Carrots
#14 Watermelon
#13 Sweet Potatoes
#12 Mangoes
#11 Mushrooms
#10 Cabbage
#9 Kiwi
#8 Honeydew melon
#7 Asparagus
#6 Sweet peas
#5 Papaya
#4 Onions
#3 Pineapple
#2 Sweet corn
#1 Avocados

Keeping the Dirty Dozen Foods in Mind, Know the 6 Key Benefits of a Plant-Based Diet

EWG notes that a plant-based diet supports better health. A plant-based diet, which focuses on consuming fruits, vegetables, whole grains, legumes, nuts, and seeds, offers numerous health benefits. By incorporating a wide array of plant-based foods into your daily meals, you can support your overall well-being while reaping the following six key benefits:

Improved heart health:

A plant-based diet is rich in fiber, antioxidants, and healthy fats, which can help lower cholesterol and blood pressure levels. As a result, it reduces the risk of heart disease and stroke. Many studies prove that individuals who follow a plant-based diet are less likely to develop cardiovascular diseases than those who consume animal-based diets.

Weight management:

Plant-based diets are typically lower in calories and saturated fats than diets that include meat and dairy products. The high fiber content in plant-based foods promotes satiety, which can help regulate appetite and prevent overeating. As a result, individuals who follow a plant-based diet may find it easier to maintain a healthy weight or even lose weight if needed.

Enhanced digestive health:

A diet rich in fruits, vegetables, whole grains, and legumes provides ample fiber, essential for maintaining a healthy digestive system. Fiber aids digestion by adding bulk to stool and promoting regular bowel movements, which can help prevent constipation and other digestive issues.

Reduced risk of chronic diseases:

Research shows that a plant-based diet can reduce the risk of developing chronic diseases, such as type 2 diabetes, certain types of cancer, and Alzheimer’s disease. The high levels of antioxidants, phytonutrients, and anti-inflammatory compounds in plant-based foods help protect the body against these diseases and promote overall health.

Improved energy levels:

Plant-based foods are abundant in essential nutrients, such as vitamins, minerals, and healthy fats, necessary for optimal energy production and maintenance. As a result, individuals who follow a plant-based diet often report increased energy levels and a reduced need for caffeine and other stimulants.

Environmental sustainability:

A plant-based diet is beneficial not only for your health but also for the environment. The production of plant-based foods generally requires less land, water, and energy compared to animal agriculture. By choosing a plant-based diet, you contribute to reducing greenhouse gas emissions and promoting the sustainable use of natural resources.

How to Detox From Chemicals if You Cannot Eat Organic Foods and Often Consult the Dirty Dozen Foods List

If you find yourself in a situation where you have to consume non-organic foods, you may be concerned about the potential exposure to pesticides and other chemicals. While it’s always best to opt for organic options when possible, there are some strategies you can use to help detoxify your body and minimize the impact of non-organic food consumption:

1 – Hydration:

Drinking plenty of water is essential for flushing toxins out of your system. Aim to drink at least eight 8-ounce glasses of water daily, or even more, if you are physically active or live in a hot climate. Staying hydrated helps your kidneys and liver function efficiently, which in turn aids in toxin elimination.

2 – Eat antioxidant-rich foods:

A diet rich in antioxidant-rich foods, such as organic berries, leafy greens, and nuts, can help protect your body from the harmful effects of pesticides and other toxins. Antioxidants neutralize free radicals, unstable molecules that can damage cells and contribute to chronic diseases.

3 – Include fiber in your diet:

Consuming a diet high in fiber, particularly from fruits, vegetables, whole grains, and legumes, can aid in eliminating toxins by promoting regular bowel movements. Fiber binds to toxins in the digestive tract, helping to remove them from your body.

4 – Incorporate detoxifying herbs and spices:

Some herbs and spices, such as turmeric, ginger, and cilantro, have science-proven detoxifying properties that can support your body’s natural detoxification processes. Include these in your meals, or take supplements to enhance their benefits.

5 – Focus on liver-supportive foods:

The liver is crucial in detoxification. Eating foods that support liver health, like cruciferous vegetables (broccoli, cauliflower, and Brussels sprouts). Or try citrus fruits (oranges, grapefruit, or lemons), which help your liver function more effectively in removing toxins from your body.

6 – Exercise regularly:

Regular physical activity can help detoxify your body by promoting circulation and stimulating the lymphatic system. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week and strength training activities two or more days per week.

7 – Get enough sleep:

Sleep is essential for your body’s natural detoxification processes. Aim for seven to nine hours of quality sleep each night to give your body time to repair and regenerate.

8 – Wash produce thoroughly:

Even if you must consume non-organic foods, you can reduce pesticide exposure by thoroughly washing your fruits and vegetables. Use a vegetable brush and running water to remove surface residues and contaminants.

While it’s ideal to consume organic foods whenever possible, implementing these detoxification strategies can help reduce the impact of non-organic food consumption on your health.

Final Thoughts on the Clean Fifteen and Dirty Dozen Foods

A diet rich in fruits and vegetables is vital for optimal health and well-being. While the Dirty Dozen and Clean Fifteen lists can help you make informed decisions about the fruits and vegetables you consume, it is vital to prioritize organic options whenever possible.

Organic farmers produce fruits and vegetables without chemicals or pesticides. Thus, organics reduce your exposure to potentially harmful residues.

When consuming fruits and vegetables from the Dirty Dozen foods list, it is crucial to wash them thoroughly to minimize pesticide residue intake. Washing produce under running water and using a brush when appropriate can help remove surface residues and contaminants. Focusing on the Clean Fifteen list can effectively reduce pesticide exposure while enjoying a diverse range of fruits and vegetables for those with limited access to organic options or constrained by a tight grocery budget.

By being mindful of the produce you consume and making informed choices, you can support your health and well-being while minimizing exposure to pesticide residues. Remember, the benefits of a plant-based diet are numerous. So consuming various fruits and vegetables should always be a priority. Stay informed, choose wisely, and enjoy the delicious and nutritious bounty that nature has to offer.

Science Reveals That Short People May Live Longer

April 10, 2023 by Kristen Lawrence

In the past, most experts believed taller individuals had advantages over short people. They associated tallness with increased health, especially in the formative years when most development occurs. After all, nutrient intake during childhood largely contributes to adult height. So, scientists found that shorter people sometimes suffer from developmental disorders and higher mortality due to nutrient deficiencies.

Because of this, you might conclude that tall people have better health and longevity than those of short stature. However, several studies published in the last two decades reveal why short people may have the upper hand. They might have to ask for help grabbing something off a high shelf, but that’s just a tiny inconvenience.

In return, they reap the benefits of increased longevity, lower risk of diseases, and reduced caloric needs. Because tall people have larger bones and organs, they need more calories to survive. So, shorter people have a clear advantage because they can spend less on groceries and use less energy to digest food. Below, we’ll explain why short people may have won the genetic lottery.

However, when reading this article, remember that many other factors contribute to one’s lifespan. Lifestyle habits such as exercising, eating a balanced diet, and practicing stress-management techniques also significantly influence life expectancy.

Studies Explain Why Short People Enjoy Increased Longevity

1. Short people have fewer diet-related chronic illnesses.

According to a 2003 study published in Life Sciences, researchers found a negative correlation between height and longevity. Their conclusions came from data on millions of deaths over 30 years. They found that people of a smaller size had lower mortality rates and fewer diet-related chronic diseases, especially after middle age. In addition, they appeared to have longer lifespans, with women outliving men in most cases.

Researchers believe that since short people need fewer calories to function, they have more significant longevity potential. Numerous studies have discovered that restricting calories reduces inflammation and slows the aging process, which can increase longevity.

2. They have fewer cells than tall people.

Having fewer cells offers several advantages to short people. For one, a lower cell count means a reduced risk of cell mutation, which can lead to numerous cancers. Also, if you’re tall, your body undergo more cell replications, but cell replacement rates slow down as you age. Therefore, taller people may not have enough cells to repair damaged tissues later in life.

Moreover, several studies have found a link between greater height and cancer risk. A 2016 study revealed that every additional inch increase in size resulted in a 7.1% greater risk of dying from cancer in men. For women, it led to a 5.7% increased risk of death from cancer.

In addition, a 2013 study of 144,701 postmenopausal women discovered that taller women had a higher cancer risk. Their height put them at risk for various thyroid, breast, colon, and ovary cancers. However, the authors note that several other factors may have influenced the findings.

For instance, smoking and alcohol consumption appeared to increase with height. Education level, income, ethnicity, and oral contraceptive and hormone therapy use may have also affected results. But size still had a statistically substantial impact on cancer development.

3. Short people have a genetic variation of the FOXO3 “longevity” gene.

Also called forkhead box protein O3, this gene is crucial to longevity. It may have a funny name, but researchers have found it provides extra protection from an untimely death. In one study, scientists examined how the FOXO3 gene impacts the lifespan of 8,003 American men of Japanese ancestry.

They discovered that shorter stature predicted greater longevity, especially in midlife. 5’2″ or shorter men lived the longest because they had a genetic variation of the “longevity” gene, which offered more protection against aging. In addition, the men had a lower cancer risk and lower fasting insulin levels than tall people. The FOXO3 gene plays a significant role in regulating insulin via the IGF-1 signaling pathway.

Other studies have also confirmed that specific genetic mutations of FOXO3 can lead to “exceptional” longevity.

4. They don’t suffer as many blood clots.

One study found that American women above 5’6″ experience blood clots more often than short people. Researchers believe having longer legs and veins may explain the increased risk of developing venous thromboembolism (VTE). However, other factors such as chronic comorbidities, obesity, older age, and male gender also increase the likelihood of blood clots.

5. They often have better respiratory and cardiovascular health.

A study of 18,403 civil servants in London found that taller people experienced more respiratory and cardiovascular illnesses. They discovered the strongest association between height and respiratory disease, while cardiovascular ailments had a moderate impact. Researchers believe short people have an advantage because their lungs function more optimally than taller individuals.

Another study involving over 2,600 Finnish athletes revealed that cross-country skiers were six inches shorter and lived about seven years longer than basketball players. Endurance athletes like skiers experienced lower cardiovascular mortality rates compared to athletes in team sports, such as basketball. However, they didn’t find any difference in longevity between the groups.

While these studies revealed the benefits of being short, many other factors contribute to overall health. You can improve your well-being by living within nature’s laws, whether short or tall. Sleep 7-8 hours nightly, eat a balanced, nourishing diet, exercise, manage stress, and get adequate sunlight. Both tall and short people who follow the pillars of health can increase their longevity.

Final Thoughts on Research Linking Short People With Increased Lifespan

Being short offers notable advantages, such as enhancing longevity and reducing disease risk. Multiple studies found that shorter people have lower incidences of cancer, heart disease, and respiratory illnesses. Also, they may have a genetic variation in a particular gene that protects against age-related diseases. Finally, people of shorter stature require fewer calories, which may increase their life expectancy by reducing inflammation. However, it’s important to remember that your height doesn’t determine your destiny. You can always take charge of your health by adopting positive lifestyle habits, such as meditating, eating a plant-based diet, and getting plenty of sunshine.

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