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10 Best Exercises to Melt Belly Fat, According to Trainers

February 11, 2023 by Sarah Barkley

You must find the best exercises for melting belly fat to achieve your goals. The best workouts will help you get healthier and improve your fitness. Some of them require gym equipment, but there are many exercises you can do at home without workout machines.

Many people believe they can use exercises for spot reduction to tone their stomachs, but it won’t work. Spot reduction exercises don’t exist because you must reduce belly fat all over your body to notice a difference in one area.

Exercise alone won’t work, as melting belly fat requires burning more calories than you consume each day. Reducing your calorie intake, exercising more, or implementing a little of both are beneficial ways to make it happen. It requires tracking calories to avoid consuming more than you can burn daily.

Now that you know what it takes to melt your belly fat, it’s time to begin. Choose from exercises that focus on your core while also doing cardio and strength training for the best results. Understanding the dangers of belly fat can help if you need more motivation.

The Dangers of Belly Fat

While you might not like how belly fat looks, that’s not the worst part. Excess belly fat can negatively impact your health, leading to high blood sugar, high cholesterol, high blood pressure, and heart diseases. It can also increase your risk of developing diabetes, pancreatitis, fatty liver disease, and other health conditions.

These dangers of belly fat make it essential to address the issue and begin living healthier. You can’t exercise a bad diet away, so it’s also necessary to make healthy food and drink choices. A well-balanced diet and regular exercise routine can help you achieve your desired body while improving your overall health.

Ten Exercises to Melt Belly Fat

Some exercises work better for reducing fat than others. The best workouts include the following:

1 – Running at an Incline Burns Belly Fat and Strengthens Your Legs

Running at an incline burns calories and increases your heart rate more than on a flat surface. You can do it at the gym or outside on a hill, making it possible anywhere you go. Another benefit is that you can increase the incline and your pace as you get stronger.

Consider the following running routine:

1 – walk (or jog) on an incline for ten minutes

2 – jog for another five to ten minutes

3 – pick up your pace more and start running

4 – run for five minutes, then reduce your speed to a jog

5 – every five to ten minutes, alternate between running and jogging

6 – continue the alternation for 30 to 45 minutes

You don’t have to sprint during your run, but you should move quickly enough that you can’t talk to someone.

2 – Rowing to Melt Belly Fat

You don’t have to be on open water to embrace the benefits of rowing. You can use the rowing machine at your local gym to melt belly fat.

This cardio exercise increases your heart rate, burning tons of calories and fat. It also strengthens your core muscles, legs, shoulders, arms, and back.

You can increase the speed and intensity of your workout as you go along. Challenge yourself to beat your previous record, ensuring you step it up a little each time. Here’s how you can do it:

1 – row for twenty seconds and rest for ten seconds without letting go of the handle on your machine

2 – make a mental note of how many meters you went, and then try to beat your distance

3 – repeat the challenge eight times

4 – after those eight, row as fast as you can until you reach 500 meters

5 – use the time from your 500-meter row as a challenge next time

Using a rowing machine requires understanding how to do it. You’ll want a firm grip on the handle without gripping it too hard. It also requires using your legs and pushing yourself straight back.

3 – BOSU Ball Planks

You can do this planking exercise at home, but it requires a BOSU ball. This cardio exercise works your abdominal muscles and burns fat. It tests your balance, unlike a regular plank, working all the muscles in your core, increasing your metabolism, and promoting calorie and fat burning.

BOSU ball planks are easy, and here’s how you do them:

1 – put the BOSU ball on the rubber side with the flat side facing up

2 – hold onto the edges with both hands, keeping them shoulder-width apart

3 – keep your feet tucked together, your core tight, and your hips level

4 – maintain your plank for at least thirty seconds

5 – increase the time you hold the plank as you get stronger

4 – Mountain Climbers

This exercise is similar to a plank because it works your core and other muscles. You start in a high plank position and do the following:

1 – keep your wrists directly beneath your shoulders, core tight, and draw your belly button toward your spine

2 – bring your right knee toward your chest and then back to the plank position

3 – do the same with your left knee

4 – continue alternating sides

5 – Russian Twists

This exercise improves core strength and definition in your oblique muscles. It requires using a medicine ball or plate, but you can do it at home. Here’s how to melt belly fat and sculpt your mid-section:

1 – sit up straight on the floor, bending your knees and lifting your feet off the ground

2 – hold a medicine ball or plate at chest height

3 – lean backward at a 45-degree angle without bending your spine

4 – turn your torso to the right, keeping the medicine ball a few inches from your chest

5 – hold the position and squeeze your right oblique muscles for a few seconds

6 – turn your torso to the left and repeat what you did for the right

6 – Tai Chi

Studies show that Tai Chi can help you lose more weight than traditional exercise. It helps burn calories but doesn’t put much stress on joints, ligaments, and muscles.

You can use it in addition to other exercises without worrying about injury or overuse. Or you can use it when you want to exercise but need a break from stressful workouts.

Read about the many benefits of performing tai chi moves every day.

7 – Burpees

This exercise strengthens your core, chest, shoulders, triceps, quads, and more. Burpees get your heart pumping and can burn more than ten calories a minute. Here’s how to do it:

1 – start with your feet shoulder-width apart

2 – drive your hips back and lower your body to a low squat

3 – put your hands on the outside of your feet and hop backward until your chest touches the floor

4 – use your hands to lift yourself into a plank

5 – jump your feet outside of your hands

6 – using your heels, jump into the air with your arms over your head

8 – HIIT Will Melt Belly Fat

The most effective way to do cardio is in short, intense bursts of fast-paced movement. It’s also more effective if you do exercises that alternate between muscle groups. HIIT is high-intensity interval training, and here’s how you can do it:

1 – Warm up for ten minutes

2 – choose from squats, push-ups, kettlebell swings, or single-arm rows and do it for 30 seconds

3 – rest for thirty seconds

4 – choose another exercise to do for thirty more seconds

5 – do this for ten rounds

The exercises you choose should alternate and target different muscle groups. That way, other muscle groups can recover while you work on separate ones.

9 – Stair Climbing

If you don’t want to pay for a gym membership or invest in exercise equipment, stair climbing can help melt belly fat. Stair climbing not only burns fat but also improves your cardiovascular health, increases your metabolism, and strengthens your leg muscles.

10 – Medicine Ball Slams

This exercise can strengthen your core and increase your heart rate. You have two options to choose from, including the overhead medicine ball slam or side-to-side. The overhead version is best for beginners, and here’s how you do it:

1 – stand with your feet hip-width apart and hold the medicine ball with both hands

2 – extend your arms overhead, making sure your entire body stretches

3 – moving your arms toward the ground and hinging over, slam the ball on the ground

4 – you can also bend your knees as you slam the ball

5 – lower into a squat as you pick up the ball and stand up

Once you’ve become comfortable with the overhead medicine ball slam, you can try side-to-side. It uses nearly every muscle, allowing you to work your entire body. Here’s how you do it:

1 – stand as you did in the overhead, but hold the medicine ball on one side of your body

2 – rotate your body, slamming the ball on the outside of your foot

3 – lower yourself into a split squat position to catch the ball as it bounces back up

4 – slam the ball on the other side of your body and repeat until you’re tired

Keep your core tight during this exercise, strengthening your muscles as much as possible. This exercise allows you to break a sweat without overdoing it.

Final Thoughts on Exercises to Melt Belly Fat

Reducing belly fat will help you feel better and become more confident in your appearance. It also improves overall health and reduces your risk of health complications. Implement stretches after your workout to reduce the risk of injury.

Whether you work out at a gym or prefer exercising at home, there’s something here for everyone. Try one or two exercises, switching up each day to see what you like best.

7 Causes of Chronic Overthinking (And How to Fix It)

February 11, 2023 by Chris Butler

Have you heard of overthinking disorder? It’s a relatively new term that’s used to describe someone who has problems with chronic worrying. It’s normal for you to get obsessive thoughts and panic over certain situations, as you’re only human.

It becomes a disorder and a severe problem when it starts to consume you. Worry and anxiety can destroy your life if you allow it. Your genetics play a big part in how you deal with troubles; some folks are more predisposed to it than others.

Regardless of your lineage, developing healthy coping skills is essential to get you through these moments of intense fear. An overthinking disorder isn’t found in the DSM-5 or the Diagnostic and Statistical Manual of Mental Disorders but falls under anxiety disorders. The same part of your brain that causes you to overthink is the same region that will cause you stress and anxiety, which is the hypothalamus.

Causes of Chronic Overthinking

You might be an overthinker for many reasons, some of which are hard to manage. If you have an anxiety disorder and feel stressed out all the time, you should know that you’re not alone.

According to the National Alliance on Mental Health, more than forty million adults in this country suffer. Here are some reasons you’re constantly worrying and ways to fix it.

1. You’re a Perfectionist

Throughout your life, you’ve picked up habits and tendencies that are both good and bad. Some folks want everything to be perfect, which is an unrealistic expectation that will only cause you great stress. Wanting perfection shows control issues, and there’s always a more profound reason under the surface.

People who feel they need to be in control often fear what others might think of them. It’s usually found that these folks have low self-esteem and often feel inferior. They might compare themselves to others, making it easy to get into overthinking traps.

The Fix:

You must set realistic goals for yourself and those around you. High standards are okay, but you must realize that you can never achieve perfectionism. Learn to embrace your uniqueness and stop looking at your mistakes as failures. Instead, look at them as a chance to learn and grow.

2. You Have a Hard Time Making Decisions

Do you have problems making decisions? Even facing the jelly aisle at the grocery store might be a dilemma, as so many choices feel overwhelming. Some folks become paralyzed when it comes to deciding things.

If you’re constantly finding that even simple decisions are unbearable, it’s probably because you’re overthinking the situation. You’re spending too much time focusing on it, and it will cause stress and anxiety. When your mind is preoccupied with unnecessary things, you can’t be present for your job or family.

The Fix:

Make a pro and con list before making significant decisions. Seeing things in written form can ease your mind that you’re making the right choice. Just take a chance when it comes to simple things like choosing that jelly. The worst that could happen is you don’t like it and must buy another one.

3. Chronic Overthinking Comes From Living in the Past

Have you ever heard the term “worrywart”? It comes from a popular comic strip in the 1920s. Cartoonist J.R. Williams coined the term to describe his characters, who often worry unnecessarily about things. While it was humorous in comics, it can be problematic to have chronic worrying.

You won’t find anything but heartbreak when you’re always looking in the rear-view mirror. Sure, some good things happened in the past, but humans don’t tend to dwell on the good stuff. Worrying constantly can take a toll on your body, mind, and spirit, and there’s no need to focus on things you don’t have the power to change.

The Fix:

When thoughts of past mistakes come creeping back to haunt you, remind yourself of all the good things. Counteract negative reflections with positive ones. With practice, you can program your brain to stop dwelling on negativity.

4. You’re Always Thinking of What Could Happen

Assume your daughter had an accident on her bike. Sadly, she broke her arm and had to be treated at the local ER. While you’re glad it was nothing too serious, your mind can’t help but wonder what could have happened to her.

You have flashes of her hitting her head and being rushed to the hospital unconscious. Overthinking a situation is often worrying about things that could have been. These thoughts are common in anxiety disorder, especially envisioning accidents while driving down the road that never happens. The stress from anticipatory events can cripple you.

The Fix:

Focus on the moment. Stop thinking about what might have happened and focus on the here and now. When you have these intrusive thoughts, remind yourself that it’s just your anxiety talking and that everything is okay.

5. Your Stress Levels Are Already Elevated

There are times in your life that are more stressful than others. If you’ve noticed that you’ve been overthinking a lot lately, it can be due to higher-than-normal stress and anxiety. When you’re anxious, your body responds to fear.

You may be concerned about your health, finances, or relationships with your partner. There are 101 things to worry about daily, and a heightened state of your nerves can make you more apt to overthink.

The Fix:

Chronic worrying and overthinking can cause many issues in your body. According to the Harvard School of Public Health, chronic stress can cause you to have high blood pressure, panic attacks, weight gain, chest pains, and weakened immunity. Effective coping mechanisms like journaling, walking in nature, and meditation can help to bring your stress to an acceptable level.

6. You Have Limiting Beliefs

Self-doubt is a common problem that runs parallel with a lack of self-confidence. There are many reasons your esteem might not be where it should be, and it often has a lot to do with your past. If you’ve had a traumatic childhood or been treated horribly in a romantic relationship, it leaves wounds that never entirely heal.

If you don’t believe that you’re worthy of good things happening to you, you limit your abilities greatly. Limiting beliefs can stop you from getting the job you deserve or the partner you’ve always wanted. According to a study published on PLOS One, people who tend to focus on the negative aspects of their life are more apt to have mental health issues than those that let things go.

The Fix:

You need to focus on all your beautiful qualities. Write a list of all the things you’ve overcome in life. Did you get a degree, land a good job, and have beautiful children?

All of this is something to be proud of and celebrate. When you focus on the positive aspects, you have little time to ruminate on negativity.

7. Chronic Overthinking Is a Learned Behavior Pattern

It’s ironic how much of your actions are learned from childhood. If your parents were natural worrywarts, it might be something you picked up from them. Fear can keep you contained in prison without bars.

Consider Jenna. She was a meticulous lady who ran her life by a strict schedule. She had to be up daily and hit the pavement for a run by 6 am. One day when she found out she inherited a farm and millions of dollars, the thought of changing her lifestyle and making any alterations terrified her.

She refused the inheritance, leaving it all to her brother. Years passed, and all her friends and family moved on to bigger and better things. However, Jenna was still stuck in the same monotonous schedule.

She had many great opportunities, but Jenna passed on them because she was too afraid to stretch her comfort zone. Overthinking and worrying cost her millions and her family’s farm. How different would her life be if she took the money and a chance on herself?

The Fix:

Learned behaviors can be overcome by replacing them with healthier habits. You need to reset your mind. If your fears keep you from living a well-rounded life, it’s time to make alterations. You have the power to change your story, but it all begins by starting to let go.

Final Thoughts on Chronic Worrying and Overthinking

When absolute resistance and overthinking dominate your life, it indicates an inner turmoil that needs to be addressed. Counseling is a good outlet that can help you deal with these issues so that you can process them and move on. Think of your life as a vehicle that runs on positivity. How far will you go if you constantly fill your tank with negativity and worry?

20 Reasons Women Prefer Emotionally Intelligent Men for Relationships

February 11, 2023 by Lakeisha Ethans

Emotional intelligence is one of the most important aspects of a relationship, but it’s not a given that you will find someone emotionally intelligent. Sure, for some people, this is an innate trait. But, more often than not, it’s something people need to work on developing. Even though it will take some effort to find someone emotionally intelligent, it will be worth it.

Sure, it’s fun to be with someone a little immature and crazy. But you can’t afford to waste your time on someone who is not taking life seriously and can’t truly be there for you. Women will always prefer emotionally intelligent men, and here are twenty reasons why.

20 Reasons Women Prefer Emotionally Intelligent Men

1. Emotionally Intelligent Men Are Mature

Emotionally intelligent men possess the maturity women seek in a stable relationship. This trait attracts women because they know they can have a serious relationship with such a person. Maybe it’s fun to date someone immature for a while. But they will never offer you the same level of seriousness as a mature guy. Plus, they will be much more likely to understand why some sacrifices must be made.

2. Intelligence Means Stability

Stability is an essential aspect of serious relationships. Maybe in your teens, you could handle jumping from one relationship to the other. Or perhaps you were even content with being in an on-again, off-again type of relationship. But this is not the way to go once you reach a certain point in your life. This is why most women prefer emotionally intelligent guys; they offer stability and a promise that you’ll build a future together.

3. Emotionally Intelligent Men Are the Most Committed

An emotionally intelligent guy will always be attractive because they will be committed to you and your relationship. You will know that they are in for the long run, and they will do what it takes to make things work. Even if they are busy or their life is hectic, they will make time for you and will want to make your time together as memorable as possible. They are more invested in the relationship and likely to work through difficult times to maintain it.

4. Intelligence Means Someone Can Communicate Effectively

Emotionally intelligent men can express themselves clearly and listen actively to their partners. This can lead to better communication and understanding in the relationship. They can also recognize and understand their and their partner’s emotional responses. They may also be more likely to give their partners the benefit of the doubt, which can reduce misunderstandings and conflicts.

5. They Handle Conflicts Well

As mentioned before, emotionally intelligent men handle conflict well, which is a great trait to have in a relationship. They can navigate conflicts healthily and constructively rather than resorting to anger or defensiveness. These guys don’t default to anger when something is off. Instead, they will try to understand why there is a conflict and what they can do to fix it.

6. Emotionally Intelligent Men Are Open to Change

Emotionally intelligent men are open to feedback and willing to change their behavior to improve the relationship. They are not people who take offense when someone suggests they could do something better. On the contrary, they will take any suggestion and see if it has merit. If there is, they will work it into their personality. This means they are less likely to hold on to toxic or harmful behaviors.

7. They Accept Their Partner’s Flaws

These men can understand and accept the imperfections and vulnerabilities of their partners rather than trying to change or control them. They know that no one is perfect and that everyone has their strengths and weaknesses. They can recognize and accept the imperfections and vulnerabilities of their partner rather than trying to change or control them. It’s worth noting that accepting your partner’s flaws doesn’t mean ignoring or tolerating unhealthy or abusive behavior.

8. Intelligence Is Respectful

Emotionally intelligent men can recognize and respect their partner’s boundaries and opinions. They understand that everyone is entitled to their own feelings and beliefs, and they don’t try to control or manipulate their partner. They are open to discussing, understanding, and, if needed, respecting their partner’s perspective without imposing their own.

9. They Love to Give

Women love to be spoiled in a relationship. After all, gift-giving is a love language showing how much you care and know someone well. Emotionally intelligent men understand that love is not just about receiving but also about giving, and they put that understanding into practice by consistently showing their partner love and affection.

10. Emotionally Intelligent Men Are Open-Minded

Emotionally intelligent men tend to be more understanding and empathetic, making them more effective in building and maintaining relationships. They are willing to change their mind or try new things if presented with sound reasoning or evidence. This means they are great, stable partners who will work with you rather than against you.

11. Intelligence Is Adaptable

Women love men who are adaptable and are down to change if that’s what’s better for them and the relationship. They can read social cues and understand the underlying emotions that drive behavior. This can help them to respond more effectively to others and to diffuse tense situations.

12. They Are More Independent

Independence is a beautiful quality, and women will always be attracted to a man who knows what he wants and gets it. Emotionally intelligent men have a strong sense of self and can make decisions and take actions based on their values and needs. They can stand up for themselves and assert their own needs without being controlled or swayed by the opinions or emotions of others.

13. They are Honest

Emotionally intelligent men can express themselves clearly and authentically. This allows them to connect with others and build deeper, more meaningful relationships. They can communicate honestly and openly about their emotions and thoughts about a situation. They can acknowledge their mistakes and make amends, which helps build trust and respect in relationships.

14. They are Reliable

Being reliable also means being consistent in one’s behavior and communication. Not all men possess this trait; it’s quite rare. But it’s common amongst emotionally intelligent men. They can follow through on their commitments, whether they are small or large. This means they are dependable in their behavior and communication.

15. They Are Very Romantic

Being romantic doesn’t necessarily mean grand gestures or buying expensive gifts. It can also be small acts of kindness and thoughtfulness, such as a heartfelt note or a simple gesture like cooking dinner or giving a thoughtful gift. Emotionally intelligent men understand that thought and effort count rather than the cost. They can show their affection in ways that are meaningful to their partners.

16. They Are Self-Aware

Emotionally intelligent men can identify the sources of their emotions, be they external or internal, such as past experiences, values, or beliefs, and understand how they impact their thoughts and behavior. This self-awareness allows them to control their own emotions rather than letting them control them.

17. They Are Supportive

These men can empathize with others and understand the challenges they may be facing. They offer their support in a way that is appropriate to the situation. That might mean providing a shoulder to cry on, offering practical help, or simply being a sounding board. They can give advice and help where they can. But they also know when to step back and let the person work through things independently.

18. Emotionally Intelligent Men Understand

Understanding someone is about being able to accept and respect the differences in others. Emotionally intelligent men can acknowledge and accept that everyone has their own unique perspective and way of experiencing life. They can respect and appreciate the diversity of others, which helps to build trust and respect in relationships.

19. Intelligence Is Kind

Kindness is one of a person’s best traits, especially a romantic partner. Emotionally intelligent men are willing to help others. They are willing to make sacrifices for the benefit of others. They can empathize and understand others and can communicate in a positive and non-judgmental way. They can give constructive feedback when necessary, but always in a way that is considerate of others’ feelings. Plus, they will make for great parents in the future. Emotionally intelligent men are great with kids, and they will quickly adapt to being a family man.

20. Intelligence Is More Fun

So far, all the traits associated with emotionally intelligent men were serious and could be considered a bit stiff. But that doesn’t mean they are boring. They can even be more fun than a more immature man. And that’s because they understand what you need and what would make you happy. They won’t make you go to a football game if that doesn’t interest you. Instead, they will be flexible and adapt to your idea of fun. And they will work towards finding something that’s fun for both of you.

Final Thoughts on Reasons Women Prefer Emotionally Intelligent Men

Even though relationships should be fun and engaging, there also needs to be a lot of understanding and seriousness associated with a good relationship. When a woman looks for a serious relationship, she will look for someone with high emotional intelligence.

That’s because she will look for someone understanding and open-minded but who can also be fun and romantic. It is important to note that emotional intelligence is not the only trait women may look for in romantic partners, and everyone has unique preferences.

However, emotional intelligence can be important in attracting and maintaining a healthy and fulfilling romantic relationship. Chances are, if you aren’t an emotionally intelligent man, you won’t find a woman who will stick by your side. You have to be willing to grow if you want to be in a stable, serious relationship.

12 Signs It’s Time to Make Positive Change

February 10, 2023 by Deborah Tayloe

Do you love your life and feel fulfilled? If you answered that question truthfully, you know there’s always room for positive change. It’s not that you don’t want to do bigger and better things, but you’ve become complacent like many people.

The biggest problem affecting everyone is becoming so comfortable in your current situation that you’re afraid to change. It’s not that you don’t want to reach for the stars, but you know it’s much easier to keep doing what you’re doing. Taking a leap and exploring new options requires faith and believing in yourself.

Twelve Indications It’s Time to Make a Positive Change

Your body becomes accustomed to time with or without a clock. Did you know that some people can simultaneously awaken without an alarm clock daily? Their body gives signals from within because it’s set on a circadian rhythm.

Just as your body works with your mind to wake you when you’re in slumber, it can also alert you when it’s time to make changes. You know you need to move and do something different because your gut instincts and inner drive are compelling. If you’re unsure of the signs you need to make alterations, here are a few to consider.

1. You’re Ready for Positive Change if Your Relationships Are Suffering

Positive changes are warranted when your life and job make you miserable. The problem is you start snapping at people you love, and you might have less time to spend with them if depression comes into play. While you don’t mean to hurt anyone you care about, you’re just so miserable and ready for positive changes that it’s clouding your judgment.

2. You’re Bored

Changes are imminent when you become bored with life. Do you find things so predictable that there’s no excitement anymore? It’s effortless to get caught up in routines and the daily grind that you don’t leave any time for spontaneity. Making positive changes can help you find things to look forward to, and you can get out and mingle more and have a thriving social life.

3. You’re Picking Up Bad Habits

When your life is in a constant state of unhappiness, it’s easy to pick up bad habits to self-soothe. According to a study in the National Library of Medicine, self-soothing behaviors are learned from infancy. Babies will suck their thumbs, play with their hair, and rock back and forth to calm themselves.

It’s one of the reasons why experts tell parents not to run to their children each time they cry, as they learn to engage in these behaviors to calm down. You’re much like that infant trying their best to make themselves feel better. You’ll try to fill those areas with other things when you feel unfulfilled and empty.

So many external distractions cause chaos and noise in your life that you long for anything to ease that discomfort. Some everyday bad habits people pick up are overeating, binge-watching television, playing video games for extended periods, and smoking or drinking.

4. You Need Positive Change if Your Self-Esteem Is Deteriorating

When you aren’t happy with your life, it can mess with your identity. How you look at yourself in the mirror can be altered by your doubts and depressive feelings. It’s a clear sign that you need to make a positive change when you begin to doubt your abilities and lose faith in yourself.

You may lose confidence in your abilities to make decisions about anything, as your instincts are off these days. It will require a leap of faith to make changes, but it’s well worth the risk if you can muster the courage.

5. You’re Ignoring Your Personal Goals

What goals? Your dreams and aspirations are nothing more than a faded memory of days gone by. You can’t focus on tomorrow because you’re just trying to make it through today. If you wake up and show up to work on time, it’s often a significant accomplishment.

A fascinating scripture in Proverbs 29:18 states that you will perish when you don’t have a vision. You’re created to pursue greater things. You’re not living up to your full potential when you become complacent and settle.

6. The Negatives Outweigh the Positives in Your Life

When you get to the point where you can no longer think of anything positive about your life, it’s time to make changes. Focusing your mind by making a list and evaluating your situation is helpful. What bad points are driving you to the brink of a mental break, and which are the good points that you like?

Sometimes when you put things on paper and analyze a situation, it makes it easier to identify what’s bringing you down. You don’t have to move across the world to be happy, as sometimes all it takes is a job change or new friends. Positive changes can be small and still be effective.

7. You Need to Make Positive Change if Mentally Checked Out

It’s common for people to feel like a hamster going round and round in their wheel. You’re just going through everyday life, but you’ve checked out. Getting up to do the daily grind is more than you can handle. Your energy levels have plummeted because you’re so sick and tired of the mundane life and living to pay bills.

8. You No Longer Take Pride in Your Work

You’ve always taken pride in your job and probably got awards for your service. However, you do the bare minimum to get a check and go home. You can’t give any more of yourself as there’s no more to give.

9. You Need Positive Change if You Feel Stagnant

You’re at a place in your life where you’re not progressing. A swamp doesn’t have any fresh water coming into it, and it harbors mosquitos and other pests. Since there’s water flowing in, it doesn’t have movement.

Have you driven by a swamp? There’s often a pungent smell that comes along with those waters. Right now, you feel like you’re not moving in any direction, and it stinks. You think that the world is passing you by and everyone in it. You long to get moving and make positive changes, but you don’t know how to do it.

10. You’re Operating on a Survival Mindset

Your life, job, and family no longer bring you joy or contentment, as you’re just going through the motions. You show up to work to get the check, but it feels like a soul-sucking experience. At this point, you’re only doing what you must to survive.

It doesn’t matter how much money you make or what you do, and you’re never happy. You have dreams and goals but are too afraid to take risks. You’re stuck in a comfortable rut you don’t want to move from, no matter how miserable it makes you.

11. You Feel Stuck

The old movie depicts quicksand as something that pulls you under and leaves you unable to move. Your life can often feel this way. You feel the pressures bringing you down and trying to take you under, yet you’re so stuck that you cannot move to the left or the right. Many people feel their inches from going ultimately under, and operating on this level can affect your mental health. Feeling stuck and unable to move is a big sign that it’s time for a positive change.

12. You’re Ready to Move On

Are you living your life constantly looking in the rearview mirror? Is there something that happened in your past that’s holding you back from living a fulfilling life? The thought of moving on sounds exciting, and you know it must be done. However, you don’t know how to start.

You dream about a new job, city, and significant changes that will change your life from mundane to exciting. Yet, it would be best to have more confidence and wisdom in making these changes for yourself. When all you can think about is making changes, it’s a sign that you’re ready. It’s time to trust your gut and see if altering small things can significantly impact you.

Final Thoughts on Making Positive Changes

Does any of the feelings listed above resonate with you? Noticing you have a problem is the first step, and then you can put a plan together to help positive changes come about in your life. Sure, altering yourself can be frightening, as humans are creatures of habit.

Even if you’re unhappy, you’ve become comfortable in your mystery. It’s time to revive your confidence, which will help you make the moves necessary to say goodbye, cut ties, and move on to greener pastures. It’s time to get some excitement back in your life.

7 Things Men Think About Most in a Relationship

February 10, 2023 by Power of Positivity

Regarding relationships, women aren’t the only ones with doubts, as men have them too. While they might not be as eager to voice their concerns, it doesn’t mean they’re not questioning and wondering about many things. Women tend to be more vocal with their insecurities, but men bottle up these feelings and let them fester.

Any healthy relationship allows both partners to be vulnerable and share the things that bother them most. However, the very makeup of the male species often prohibits them from being so open. Just because your guy hides his insecurities doesn’t mean it’s not a real problem. Men often overthink, which can cause them to doubt you or your connection.

NOTE: If you want to learn what women think about in their relationships, we address their desires separately.

Seven Common Thoughts of Guys in Relationships

Most men think about sex, as they’re known for their healthy libidos. However, an article from Ohio State University debunks these theories, as they’ve found women are just as apt to have a healthy sex drive.

Still, men think about things a lot regarding their relationships; some thoughts are healthy, while others are destructive. Here are some everyday things males tend to deliberate, which can lead to overthinking.

1. Will She Try to Change Me?

One of men’s and women’s most prominent fears in relationships is that they will try to change one another. The worst thing anyone can do is to think that these annoying quirks are something you can fix in the other person. Guys are scared and worry about a woman wanting to alter them somehow.

Maybe he likes having the guys over for poker night and wants to feel free to be himself in his home. He likely deliberates how a profound connection with a lady will alter him. Ironically, some alterations occur between males and females when they become a couple.

The difference is these changes happen without anyone poking or prodding you to make them. When you love someone, you want to become a better version of yourself, so you get a better job and strive to be all they want and need in a partner. These changes come naturally and differ from those because a spouse constantly nags.

2. Will We Lose the Spark Between Us?

You want to keep that magic alive when you find someone that makes your heart skip a beat. Women often worry that things will fizzle out and he will be drawn to another pretty face, but the truth is that guys worry about these things too.

The fire and passion that exists between you can quickly smolder. How can you survive when your once-burning inferno is nothing more than smoke and ashes? When the spark goes, it’s often the case that guys become bored.

Continuing in a tiresome situation is like pulling teeth, as no one wants to do it. The thrill and excitement they feel in the beginning aren’t going to last long, but they’re worried that their hot relationship might fizzle and become dull.

3. Is My Freedom in Jeopardy?

Remember being a kid and asking your parents before you went anywhere? Parents are overseers and try to keep you safe. When you’re older, freedom comes from making your own choices. Independence is beautiful, and many guys fear losing this when they become involved with someone seriously.

Everyone has significant parts of their life that are important to them, and you often won’t notice how essential they are until they are gone. There are some things as a couple you do out of common courtesy. For instance, if you’re going to be late for dinner, you call to let the other person know.

When you need to work over, you communicate with your partner, so they don’t worry when you don’t show up at your standard time. These things aren’t taking away your independence but are out of respect. However, there are some natural shifts in your freedom that occur.

Vacations are not just about you; you have another person to consider. No guy wants to answer to anyone, so they’re afraid you’re going to turn into that parent who wants to know where they are, who they’re with, and when you will be home. While they know some things will change, they don’t want to lose their freedom.

4. Will I Lose My Masculinity?

Many guys fear that women will steal away their masculinity. When a man settles down into life with a wife and kids, he doesn’t have time for hanging with the guys and doing the club scene as much. He’s afraid of how the outside world will view him when he’s snuggled up to a woman in public.

The once tough guy exterior can quickly be wiped away when Cupid’s arrow gets him right in the heart. Holding on to his masculinity is very important to a man, as he wants the world to view him as a leader and warrior. He may fear that letting his softer side and being in love might change things a bit.

5. Will She Leave Me for Someone Better?

No one wants to be scared that their partner will leave. Men fear you will find someone more affluent, nicer looking, and with a better personality. Ironically, an article published by Monash University states that men who are afraid of commitment also fear being dumped.

They further state that they fear ambitious women because they know their inner drive can be hard to manage. They may move on to something bigger and better, leaving them in the lurch. Breaking up is hard to do, and the pain that comes from losing someone you love affects men and women equally.

The critical difference is that men don’t often talk about the pangs from a breakup, and they bury the agony deep inside.

6. Am I Good Enough?

It’s common for guys to act macho and show off their tough exterior, but these outward displays can often camouflage insecurities inside. When a guy falls head over heels for a girl, he wants to impress her in any way possible. Sadly, it’s during these moments that he becomes aware of his flaws and imperfections.

Rather than looking at all the fantastic things they have to offer someone, they have doubts that creep in. They see themselves as “less than others,” and it’s damaging to their self-esteem. A woman often will admit her insecurities and talk to people she trusts about them, but a man often wants to protect those innermost parts of his heart. He has a reputation to protect and doesn’t want anyone or anything to mess with it.

Keeping insecurities bottled up inside is not healthy. Previously, society engrained in males that they should never show their vulnerabilities. However, it’s been proven that suffering in silence only leads to mental health issues.

7. Am I As Good as Her Ex?

Most women have a person who sets the bar high regarding relationships. It’s often the first love or man she had sex with, but this person holds the top spot in her heart. Even though these individuals may be long gone, they still hold them in high regard. Being involved with a woman lets you know about her past, and she’s likely vocalized what she loved about her ex.

Women often have nagging thoughts and compare the males in their lives, but guys often compare them too. They want to make sure they can measure up. Here are some questions about the ex-lover that roll through a man’s mind:

Am I as good in bed?
Can I give her the same financial security?
Am I as good-looking as him?
Do I make her laugh and have fun like him?
Does she like me as much?
Will I ever hold the same place in her heart?

Guys can’t help but compare themselves with their lady’s previous partners. No one wants to be the rebound man, so he might wonder if you’re using him to get over someone else. Though it’s not always warranted, many guys feel threatened by the men before them.

Final Thoughts on the Questions Men Ask Themselves in Their Relationship

Relationships must be symbiotic. A man knows the value of what they have, and they want you to see the value in them. He wants to please you, and he also wants to be happy. Still, he’s always going to have lingering doubts and questions that run through his mind that cause him to overthink.

Creating a safe space where your guy can talk to you about everything that bothers him is essential. Open communication can help keep your connection healthy. Staying connected can prevent any toxic misconceptions that may arise from a lack of interaction.

The best thing you can do for the man you love is to encourage him to show his vulnerabilities. He doesn’t need to keep things bottled up inside where they will fester and eventually explode. Both partners should have the freedom to be and express themselves as needed.

10 Things You’ll Only Understand if You’re a Virgo

February 10, 2023 by Kristen Lawrence

Virgo, the sixth zodiac sign, celebrates its birthday from August 23 to September 22. Represented by a virgin or maiden carrying a bundle of wheat, this astrological sign symbolizes purity and service. Virgos may have a reputation for being too picky and judgmental, but they care deeply about others at their core. They desire to help however they can and often put their needs on the back burner.

Like any other zodiac sign, Virgos have their faults but possess many virtues. If you have this horoscope, you may feel misunderstood or unfairly judged most of the time. Virgos may seem cold and aloof on the surface, but they have so much love and wisdom to offer others. Those close to this zodiac sign can attest to their generosity and honesty, even if most people overlook their positive traits.

In this world, we’re often quick to notice the flaws and undesirable characteristics in others. However, it’s important to remember the love and light we all carry in our souls. So, today, we will honor Virgo by highlighting this zodiac sign’s beautiful, admirable traits.

Ten Things Only Virgos Can Understand

1. They pay attention to every detail.

Whether it’s a conversation or a complex project, Virgos doesn’t let any pertinent information slip past them. Their ability to dissect and understand minute details gives them a unique perspective. They can solve even the most challenging problems because they come at them from every angle.

Some might see them as tireless perfectionists, but Virgo understands the positive aspects of being thorough. They’d rather take longer to make decisions than cut corners and do a shoddy job.

2. Virgos are highly self-sufficient.

If there’s anything a Virgo can’t stand, it is waiting for someone else to accomplish a task. When a teacher assigns a group project in school, Virgos usually pick up the slack for their peers. They don’t even mind completing the project alone while still giving credit to their classmates as long as the work gets done.

Others might view this zodiac sign as controlling, but Virgos want to make a positive impression. They give their all in everything they do and have a strong work ethic. Therefore, they are fine with completing tasks independently to ensure precision and excellence in every step. Virgos strongly dislike asking for help because others often disappoint them, so they prefer counting on themselves.

3. They’re modest and humble.

A Virgo doesn’t like to brag, no matter how many accolades and achievements they have. This mutable earth sign prefers to work quietly in the background and shies away from the spotlight. Virgos feel fulfilled and complete simply by providing solutions and improving the quality of life for others.

They don’t need grand gestures or praise for doing the task they agreed to complete. Since they’re highly motivated by service to others, they humbly perform their duties and try to impact people positively.

4. They give fantastic advice.

Because of their practical, analytical nature, people view them as the voice of reason in their lives. Virgos don’t beat around the bush and always speak their mind tactfully. Their honesty and no-nonsense approach to life make them extraordinary, loyal friends. Earth signs live by their head rather than heart, so they apply logic to any issue they encounter. People may think they lack compassion, but they show care differently.

5. Virgos are reliable and trustworthy.

This earth sign always keeps its word even if they have a million things to cross off its checklists. They don’t like to disappoint people and have high standards for themselves, so they want to make a good impression. While this sometimes backfires when they forget about self-care, they genuinely enjoy making others happy. Their dependable, grounded nature benefits them in every aspect of life, from business to personal relationships.

6. They’re highly attuned to nature.

Earth signs like Virgo have a deep affinity for the natural world. They care immensely about the environment and do their part to protect nature. When the world around them becomes too overwhelming or chaotic, they find solace in the forest or mountains. Virgos are known as the healers of the zodiac, utilizing herbs and other natural remedies to relieve physical suffering. As such, they also practice self-care by reconnecting with Mother Earth to find inner peace.

7. They have a superb memory.

Virgos remember everything, from childhood memories to conversations they had at a party years ago. This doesn’t always work in their favor since they tend to overthink and judge themselves harshly. However, their sharp memory can also serve them well if they need to recall important details for work. Additionally, this ability comes in handy on stressful days since they can easily conjure positive memories to lift their spirits.

8. Virgos have remarkable communication skills.

Ruled by Mercury, the planet of communication, intellect, memory, and travel, Virgos have an excellent command of language. They also practice active listening to ensure they understand the information. This earth sign communicates in a precise yet thorough manner and often sheds light on problems that others overlook. Many people find their energy refreshing since they bring clarity and honesty to every conversation.

9. They’re incredibly predictable.

Some people might see this as a negative quality, but Virgos knows routine’s importance. Being predictable gives them a sense of control over their world and provides structure in daily life. Like the other earth signs, Virgos don’t particularly enjoy change and take a while to adapt to a new schedule. Since they’re creatures of habit, they try to keep their lives relatively stable and organized.

10. Virgos are wise beyond their years.

Some people might find Virgos stifling or dull, but this earth sign knows the benefits of discipline. While others go to parties or socialize, you can find a Virgo at home reading books or meditating. They prefer activities that expand their consciousness and understanding of the world, which usually require solitude.

Final Thoughts on Characteristics of Virgos

Virgos get a bad rap for being too critical and logical, but they also have plenty of noble traits. This earth sign brings clarity and wisdom to any situation, and many people appreciate their grounding energy. They also have excellent communication skills and don’t shy away from controversial or complex topics. If you’re a Virgo, hopefully, you can relate to this list of your positive qualities!

12 Things That Prove Positive Thinking Is a Choice

February 9, 2023 by Chris Butler

Since you can control your attitude, then positive thinking is also a choice. You actively choose an optimistic mindset and positivity instead of being pessimistic and attracting negativity. You can see the good in people or situations or focus on the bad. The power of choice is in your hands.

When you focus on optimism, your choices and attitudes are more geared toward logic than emotions. You’ll tend to think more with your head than your heart. Of course, optimism isn’t emotionally void because positive energy is abundant with joy, satisfaction, and peace.

Trying to maintain a positive attitude doesn’t mean you stick your head in the sand and are oblivious to adverse situations. You’re aware of the problems, but you don’t use them to define your being. Optimists work to find solutions and refuse to drown in misery and negativity.

Assume you’ve been laid off from your job. Of course, you’d be upset and wonder what you will do. Getting laid off is a negative situation that is beyond your control. Here’s how your power of choice comes into play.

You can decide to be laid off and be positive or laid off and be miserable. The situation doesn’t change, but you have control over your attitude toward it. You can see this problem with positivity as an opportunity to land an even better job.

You feel confident in your experience and abilities. Instead of feeling sorry for yourself, you make inquiries and submit applications for a new job expecting positive results.

Twelve Ways to Improve Your Positive Thinking Abilities

Positive thinking is a choice because you can improve your ability with practice. So, this practice must become a daily habit if you want to have more positive energy. A study published by the University College of London suggests that people may take 18 to 254 days to develop a new habit.

You’ll be happy to know that you don’t need a fairy godmother to wave a wand and grant you positivity. It’s a mindset that you can choose and improve as you go. Here are twelve optimistic mindset habits to consider.

1. Maintain an Optimistic Mindset

Remember the old song about accentuating positivity and eliminating negativity? It works when you put forth the effort. Isn’t it ironic how something can be 99% positive, and humans get hung up on the 1% negative aspect? According to a study published by Psychology Bulletin, this common mental phenomenon is called negativity bias.

Concentrating on the positive things in your life won’t make all the negative ones disappear. However, using positive thinking will lift your spirits. Plus, you may have more determination and clarity to find solutions to your problems.

2. Use Visualization to Increase Positive Thinking

If you know how to daydream, then you already know about visualization. Choosing positive thinking helps you visualize your goals and bring them into reality. Think of it as your inner GPS that maps the journey toward your destiny.

Let’s say you’ve always wanted to be a teacher. You visualize yourself in the classroom, sharing your knowledge and experience with the next generation. Keep this in mind as you complete college, earn your certificate, and begin working in a classroom.

3. Be More Solution-Oriented

Let’s face it, everybody has problems, regardless of who you are or what you have in this life. Getting caught up in your problems is easy, and soon you’ll be wallowing in despair. Positive thinking encourages you to go beyond your challenges and work to find solutions.

Where would the world be if every inventor, entrepreneur, and leader in history couldn’t get beyond their challenges? These great men and women chose to face their problems and find a solution. You can do the same thing when viewing problems as an opportunity to grow and succeed.

4. Try to Be Patient for More Positive Thinking

We live in a world that demands instant gratification, such as fast food, drive-throughs, and instant credit. You have a whole list of aspirations on your dream board that you want right now. Remember that good things come to those who wait, so be patient and go one step at a time.

5. Don’t Give Up

Negativity whispers that you’ll never achieve your goals, so you might as well give up. You’re not attractive enough, intelligent enough, rich enough, etc. According to the law of attraction, speaking such negativity into the universe will only bring negative results.

When you adopt positive thinking, you realize you’ll have occasional failures. But instead of throwing in the towel, you use those setbacks as learning tools. You refuse to listen to pessimist conversations and don’t give up on your dreams.

6. Practice Optimistic Self-Talk

As you developed language skills during childhood, you became aware of the little voice in your head. It becomes a life-long conversation and forms your perception of yourself and your world. How would you feel if someone talked to you like you talked to yourself?

Choosing to be an optimist changes your self-talk and uses positive verbs. With practice, “can’t, shouldn’t, couldn’t, never, and won’t” turn to “can, should, could, always, and will.” You learn to face your challenges by being your own best cheerleader.

7. Add a Dose of Humor

The Ancient Greek philosopher Epictetus remarked that those who can laugh at themselves will always be amused. Sometimes, we all take ourselves too seriously. Adding a dose of humor to your life brings joy and laughter to you and those around you.

Try to find something every day that makes you smile or laugh. You could enjoy watching a comedy or spending time with one of your favorite witty people. Also, bringing humor to other folk’s lives can bring positivity to their day.

8. Surround Yourself People Who Exude Positivity

One of the best ways to cultivate a positive mindset and a brighter attitude is by surrounding yourself with like-minded folks. Notice how you feel when you’re around optimistic people. Their positive energy brushes off on you, and you soon develop their “can-do” language and spirit.

9. Avoid Negative People to Improve Your Positivity

Conversely, how do you feel when you’re around pessimistic people? No matter how positive you try to be, they rebut your statements with their chronic negativity. You’re trying to be the upbeat Winnie-the-Pooh, and they are raining on your picnic as the poor gloomy donkey, Eeyore.

Honestly, you can’t nix every pessimist from your life. There will always be someone in your circle of family, friends, and coworkers with bitter and negative attitudes. However, you can choose to be positive and minimize their presence and influence on your energy.

10. Practice Gratitude Every Day to Increase Positive Thinking

Being grateful is a choice that accompanies a positive mindset. Instead of fretting about life’s problems and frustrations, you focus on your blessings. As a wise person asked, what if you only had the things tomorrow for which you were grateful today?

Consider keeping a gratitude journal or making it a section of your daily writings. As you reflect on your blessings, your heart swells with thankfulness. Counting your blessings gives you a brighter outlook and encourages you to be more content.

11. Try to Be Present

Depression is often the result of lingering in the past. You may ruminate about past mistakes, broken promises, toxic relationships, and many regrets. When you fuss and worry about future problems, it only creates anxiety and negative energy.

Many religions and philosophies praise the empowerment of being present or mindful living. Not only does it boost your positive thinking, but it can strengthen your personal and professional relationships. You’re not stuck in the past or worried about the future, so you don’t fret about missing out.

12. Learn How to Relax

Choosing an attitude of optimism alone won’t get you where you want to be. It also takes determination and a lot of hard work. As you celebrate each small goal, you feel encouraged to continue the path to your bigger aspirations.

The good news is that success and satisfaction don’t mean all you do is work. In the twilight of their lives, nobody ever says they wish they’d spent more time in the office. You realize that the true meaning of your life is how you live it and your relationship with others.

So, learning to relax and have fun is vital to a positive mindset. Meditation is a great way to practice breathing, mindfulness, and relaxation. Also, you can benefit your body, mind, and spirit by playing your favorite sport or enjoying a fascinating hobby.

Final Thoughts About How to Choose Positive Thinking

While time and chance are always a consideration, you remain the author of your life’s book. You can’t always change circumstances, but your attitude is your choice. When you choose positive thinking, your outlook is brighter, and you feel empowered to choose positivity.

The 5 Best Keto Smoothie Recipes

February 9, 2023 by Kristen Lawrence

You might crave a keto smoothie if you’re trying to lose weight and lead a healthy lifestyle. Unlike regular smoothies loaded with tons of fruit and added sugars, these have plenty of fat to keep you satiated–a must for those who follow a ketogenic diet.

Carbohydrates provide a quick burst of energy, but it rapidly wears off, leaving you hungry after a short time. Protein and fat will help you stay full for a longer period, making the ketogenic diet appealing to many.

However, some people following the keto diet complain that it doesn’t provide enough variety. The ketogenic diet involves eating 20% or fewer calories from carbs and the remainder from fat and protein.

That means foods like meat, cheeses, seeds, nuts, and oils will make up most people’s calorie intake on a keto diet. Fruits and vegetables comprise a small portion of the meal plan to help maintain ketosis, a metabolic state where the body burns fat for energy instead of glucose.

The keto diet’s strict nature makes it difficult for some people to stick with it long-term. However, studies have shown that the ketogenic diet can promote weight loss, increase metabolism, and reduce blood glucose and cholesterol levels. The reward may be worth the sacrifice if you’re trying to lose weight and want to feel more energetic.

Here Are Five Keto Smoothie Ideas to Try

You don’t have to feel miserable or stuck in a food rut on a ketogenic diet — these keto smoothie recipes can add excitement to your meal plans.

1. Green Ketogenic Smoothie w/ Avocado, Lime, and Mint

When you drink anything green, you know it’s full of healthy ingredients and nutrients. This flavorful keto smoothie’s rich, creamy consistency will make it your new favorite breakfast or snack. Plus, it only requires a few ingredients and provides essential vitamins and minerals like potassium, calcium, and Vitamin C.

Ingredients

1/2 an avocado
1/2 cup almond, soy, or cashew milk
3/4 cup full-fat coconut milk
stevia, monk fruit, or other preferred sugar substitute
4-5 mint leaves
3-4 sprigs of cilantro
1/4 teaspoon of vanilla extract
one cup of ice

Instructions

Blend all ingredients in a high-powered blender for a few minutes until thoroughly combined.
Feel free to add green vegetables like spinach, kale, or protein powder for extra protein.
Pour into a glass and enjoy!

2. Blueberry Vanilla Keto Smoothie

This keto smoothie looks beautiful and contains plenty of essential nutrients and antioxidants. Blueberries have some of the highest antioxidant content of any fruit, along with Vitamin C, Vitamin K, folate, and manganese. The recipe also includes healthy fats from coconut oil and coconut milk and a decent amount of protein from whatever protein powder you prefer. So, let’s get to the recipe!

Ingredients

one cup of coconut, almond, or cashew milk
1/4 cup blueberries (or blackberries, raspberries, or strawberries)
1 tsp MCT oil or coconut oil (even avocados will work!)
1 tsp vanilla extract
one scoop of protein powder (optional but recommended)
one cup of crushed ice

Instructions

Place all ingredients into a high-powered blender and mix for a few minutes.
Add anything else you’d like, such as full-fat yogurt, greens, or extra protein powder.
Garnish with a sprig of mint or shredded coconut flakes, and enjoy!

3. Strawberry Coconut Milk Keto Smoothie

This delicious keto recipe only requires four low-carb ingredients you probably already have at home. It’s the perfect combination of sweet, tart, and rich flavors that will easily make your taste buds dance! It contains vital nutrients like Vitamin C, potassium, and calcium. The keto smoothie recipe doesn’t call for protein powder, but feel free to add some if you’d like.

Ingredients

one cup of frozen or fresh strawberries
one cup of unsweetened coconut milk (not the kind in a can)
2 tbsp almond or other preferred nut butter
optional low-carb sweetener

Instructions

Add all ingredients to a blender and mix until you have a smooth consistency. Add some ice to make it thicker if you’re using fresh strawberries.
Add any extra ingredients like greens, protein powder, or vanilla extract.
Pour into a glass and savor this refreshing smoothie!

4. Cocoa Mocha Ketogenic Smoothie

Don’t worry; we remembered all the coffee lovers out there. This recipe combines a few of the world’s favorite things to create a decadent yet healthy smoothie: chocolate, coffee, and avocado. You might think coffee and avocado sound strange together, but you won’t actually taste the avocado in the smoothie.

It contains a decent amount of Vitamin C, fiber, magnesium, potassium, and healthy fats. With 16g of fat per serving, it will keep you full throughout the morning and provide long-lasting energy.

Ingredients

1/2 cup coconut milk (from a can)
1 1/2 cups unsweetened plant-based milk of your choice
1 tsp vanilla extract
low-carb sugar substitute to taste
2 tsp of instant decaf or regular coffee
3 tbsp unsweetened cocoa powder
one avocado

Instructions

Place all ingredients except the avocado into a blender and blend until smooth.
Next, scoop out the avocado and add until thoroughly combined. Pour yourself a glass and enjoy!

5. Chocolate Milkshake Keto Smoothie

Finally, you can enjoy a chocolate milkshake without guilt! Regular milkshakes have tons of sugar and additives, but this one contains only seven ingredients and no added sugars. This smoothie provides omega-3 fats, fiber, and antioxidants from the chia seeds.

Dark chocolate also contains powerful antioxidants, iron, magnesium, and zinc. Finally, you’ll get a good dose of healthy fats from the coconut milk and protein from the protein powder you choose. Let’s get to the recipe!

Ingredients

1/2 can of full-fat coconut milk
one scoop of protein powder
1 cup of preferred plant-based milk
one tbsp ground chia seeds
1/4 tsp of vanilla stevia
1/8 cup chopped dark chocolate (at least 85% cacao)
one cup of ice

Instructions

Blend all ingredients in a high-powered blender until fully combined.
Pour into a glass and garnish with coconut flakes or mint. Dessert for breakfast never tasted better, right?!

Final Thoughts on Delicious Keto Smoothie Recipes

If you’ve never tried a keto smoothie, you’re in for a treat! You don’t have to follow a ketogenic diet to enjoy these delicious smoothie recipes. Most of them only require a handful of ingredients and take a few minutes to whip up. And they have plenty of essential nutrients to give you the energy and brain power to get through your day.

Science Proves How Drinking Water Increases Longevity

February 9, 2023 by Kristen Lawrence

Most people know the importance of drinking enough water to keep the body and mind functioning optimally. Water helps prevent dehydration and assists with body temperature regulation, joint lubrication, and waste elimination. In addition, it aids in balancing body fluids, controlling hunger, energizing muscles, and hydrating the skin. It also appears to increase longevity, says one study.

In summary, water makes life possible, but many people need to drink more of this vital beverage. According to the CDC, U.S. adults drank an average of 44 ounces of plain water from 2015-2018. However, this falls short of the recommendation to drink at least eight glasses of water daily.

That amount increases in hot, humid climates or for people doing strenuous exercise. Also, being sick with the stomach flu or having a fever increases the body’s hydration requirements. During both sickness and health, it’s clear that we couldn’t thrive or even survive without water. In addition to helping sustain life, studies show that this essential beverage may also increase longevity.

Research Now Confirms What Doctors Already Advised–Water Can Promote a Healthy Life and Increase Longevity

According to a National Institutes of Health study published in eBioMedicine, properly hydrated adults have superior health. They also tend to develop fewer chronic illnesses, like lung and heart disease, and outlive dehydrated adults.

Researchers compiled data from 11,255 adults over a 30-year timeframe for the study. They investigated the association between serum sodium levels – which increase when fluid consumption decreases – and several health measures.

They discovered that adults with the highest serum sodium levels were more likely to develop chronic conditions. The insufficiently hydrated adults also exhibited signs of advanced aging compared to those with normal serum sodium levels. Finally, adults with elevated sodium levels had a higher risk of premature death.

“The results suggest that proper hydration may slow down aging and prolong a disease-free life,” said Natalia Dmitrieva, Ph.D., a study author and researcher in the Laboratory of Cardiovascular Regenerative Medicine at the National Heart, Lung, and Blood Institute (NHLBI), part of NIH.

The Study About How Proper Water Intake Extends Lifespan

The study builds on the scientists’ prior research published in March 2022, which discovered a connection between higher serum sodium levels and increased heart failure risks. They utilized the Atherosclerosis Risk in Communities (ARIC) study, which includes thousands of U.S. adults, to support the conclusions from both studies.

The initial ARIC sub-study began in 1987 and gave researchers better insight into the various heart disease risk factors. The findings also improved clinical guidelines for treating and preventing heart disease.

For the most recent research, scientists analyzed health information that study participants shared during five doctor’s appointments. The first two medical visits occurred when volunteers were in their 50s. Participants were between ages 70-90 for their last three medical evaluations.

To obtain the most accurate findings, researchers excluded adults with high serum sodium levels or underlying health conditions at baseline. Next, they studied how sodium levels affected biological aging, which they assessed using 15 health markers.

These included measures like systolic blood pressure, blood sugar, and cholesterol, which provided information about participants’ cardiovascular, respiratory, metabolic, renal, and immune system health. Researchers adjusted for age, gender, race, smoking status, and hypertension.

The Results of the Study on Longevity and Hydration

They discovered that adults with higher serum sodium levels showed more significant signs of aging. For reference, normal sodium ranges fall between 135-146 milliequivalents per liter (mEq/L). To assess signs of aging, the scientists used indicators like metabolic and cardiovascular health, lung function, and inflammation.

For example, adults with serum sodium levels above 142 mEq/L had a 10-15% higher likelihood of being biologically older than their chronological age compared to ranges between 137-142 mEq/L. Furthermore, levels above 144 mEq/L correlated with a 50% increased risk of premature aging. Also, adults with sodium levels of 144.5-146 mEq/L had a 21% increased risk of early mortality compared to those in the normal range.

Likewise, adults above 142 mEq/L had up to a 64% elevated risk for developing chronic illnesses like heart disease, stroke, atrial fibrillation, and peripheral artery disease. They also had a higher risk of chronic lung disease, diabetes, and dementia. Not surprisingly, adults with normal serum sodium levels had the lowest risk of developing chronic conditions.

The Science Says: Drink More Water For Longevity

However, the researchers stressed that correlation doesn’t necessarily imply causation. They added that randomized, controlled trials are needed to confirm if adequate water intake slows aging, prevents disease, and increases longevity. But the study can still offer guidelines for the general public and help doctors advise their patients on proper health behaviors.

“People whose serum sodium is 142 mEq/L or higher would benefit from evaluation of their fluid intake,” Dmitrieva said. She added that most people could safely consume more fluids from water, juices, and fruits and vegetables to meet general recommendations. The National Academies of Medicine suggests that women drink around 6-9 cups (1.5-2.2 liters) of fluids, and men consume 8-12 cups (2-3 liters) daily.

However, those with underlying conditions might need to consult their doctor before increasing their water intake. “The goal is to ensure patients are taking in enough fluids, while assessing factors, like medications, that may lead to fluid loss,” said Manfred Boehm, M.D., a study author and director of the Laboratory of Cardiovascular Regenerative Medicine. “Doctors may also need to defer to a patient’s current treatment plan, such as limiting fluid intake for heart failure.”

Unfortunately, about half of the global population doesn’t meet the guidelines for daily water intake, according to research cited by the authors. This alarming statistic highlights the dire need for proper health education and public campaigns to increase awareness about the issue.

“On the global level, this can have a big impact,” Dmitrieva said. “Decreased body water content is the most common factor that increases serum sodium, which is why the results suggest that staying well hydrated may slow down the aging process and prevent or delay chronic disease.”

The Division of Intramural Research at NHLBI helped support the research. Research contracts from NHLBI, NIH, and the Department of Health and Human Services helped fund the ARIC study.

Final Thoughts on the Link Between Proper Hydration and Longevity

When most people guzzle down a cup of water, they don’t think about how it could help them live longer. However, scientists found proper hydration could extend lifespan, lower serum sodium levels, and reduce disease risk. We need water for every bodily function, but many people fall short of the recommended daily intake. However, carrying a reusable water bottle to work or school could help you meet or exceed these guidelines.

You’ll also feel refreshed and energized by increasing your water consumption, so give it a try. It will improve your well-being and add longevity to your life!

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