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4 Traits of People with a Positive Mindset

November 17, 2021 by Zane Landin

Do you believe you have a positive mindset? Recollect an experience where you were shoveling through adversity, trauma, or negativity. What helped you move past the time in your life? Do you think a positive mindset would have quickened that timeline?

What is a Positive Mindset?

There is a true nature of power that comes from a positive mindset. A positive mindset isn’t advocating a lifestyle of always being happy and joyful. This outcome is impossible to achieve, and setting yourself up with an unimaginable expectation like this will drive feelings of self-doubt, defeat, and a loss of purpose. A positive mindset is about approaching life from a positive angle and involves making the most out of any situation occurring in your life.

Four Compelling Traits of People Who Have a Positive Mindset

Those with a positive mindset have self-awareness and do not fear confronting and overcoming negativity.

Acknowledgment

Life is a constant adventure, and we don’t have a compass to navigate what that adventure will look like. Nothing in life will ever go as planned, and that is the first step to having a positive mindset. It is about acknowledging you will experience failure, mistakes, grief, hurt, etc. Don’t avoid the inevitable. It will happen. If you can view the world with the expectation that life is messy and will be hard, you will be more psychologically and even physically equipped and prepared to deal with the challenges that visit you.

It is also important to acknowledge these times are just visiting. They do not last forever, and with time, your scars will be able to guide you. This acknowledgment is a very hard step because it is challenging to acknowledge adversity and affliction.

Gratitude

Most people generally define gratitude as the express appreciation for what one has. It is a value free of monetary measures. One of the things people with a positive mindset tend to reflect on is what they are gracious for. This thankfulness can come through meditation, journaling, speaking with a psychologist, or even openly conversing with others about gratitude. But why is having gratitude so important? Picture the pain and shadows that may creep in momentarily. Instead of worrying and fixating your attention on the pain that feels out of your control, attempt to shift your thoughts to what you have. When you begin to appreciate what you have, you will learn you have so much to offer in your life, and it is worth living.

Mindfulness

Mindfulness is critical to achieving balance in your mind, body, and soul areas. It may feel intimidating to address mindfulness. However, the key is incorporating at least one activity per day that will support this balance. For your mind, it can take fifteen minutes a day to read something in solitude or watch a documentary on something you find interesting or stimulating. For your body, you can exercise daily, take a walk outside, or even pace while you work so you maintain some form of activity. Lastly, for your soul, you can self-reflect and meditate, journal your feelings and emotions, or even read social media posts from spiritual leaders. It all begins with taking the first step.

If you can treat your mind, body, and spirit with intentional, mindful energy, you will have an overall positive mindset about yourself, which translates to how you feel about the world. Finding happiness in the world isn’t easy if you can’t find peace within yourself.

Resiliency

Resiliency has been a common trope throughout the COVID-19 era. Millions of people have been resilient by experiencing loss, economic disadvantages, mental health problems, and a new world to they need to adapt to. It may seem like resiliency is just facing adversity head-on. But that is just the first step to being more resilient. Before we discussed acknowledgment and how it is important to accept life will bring misfortune. Although acknowledgment will help you in the long run, it is still incredibly hard.

Embrace your resiliency by learning from your scars. Some of the most successful people have a long journey of loss, failure, and redirection. Your scars are an essential guide that will help you in the future. But the choice is yours. You can reflect on the things that happen in your life. This is why resilience is essential for your growth and development. Enjoy the unexpected, even when it’s not what you initially wanted.

The science of positivity shows if you routinely have positive thoughts and actions, you rewire your brain to think differently. You have the power to transform how you think and change your life. A positive mindset can be tough to understand because it is easy to slip into negativity, but here are five traits of people who have a positive mindset. Before reading about the characteristics, developing a positive mindset is a slow and steady journey. Take it one day at a time and learn what a positive mindset means to you and how you can allow your positivity to enter and support your life.

7 Types of Rest Everyone Needs, According to Science

November 17, 2021 by Chris Butler

How is it with the world’s vast technological advantages that people seem even more tired? You have all those computerized gadgets that are supposed to save you time and energy, yet you feel chronically exhausted. Although your sleep may be okay, you may not be getting the types of rest you need.

Understanding the Differences in Sleep and the Seven Types of Rest

What could be more soothing than curling up in bed and sleeping after a long day? Your pillows and blankets are like fluffy clouds that embrace and lull you into a deep slumber. Without sleep, you couldn’t function, and your life would eventually be at risk.

While sleep is among the types of rest you need, the words aren’t synonyms. Humans, animals, and most life forms are biologically hard-wired to sleep. It’s during these hours that your brain recharges, and your body rests, repairs, and rejuvenates.

Did you know that you will spend approximately one-third of your life asleep? These are the findings of a study published in the Handbook of Clinical Neurology. The study says you’ll spend some of this time trying to get to sleep.

Not only do you need sleep, but you also need rest. During sleep, your body is mostly still, and your brain runs only vital systems. However, you can rest without going to sleep. Rest means that you’re taking a break from strenuous activity to do nothing or something different.

Seven Types of Rest Most People Overlook

Once you’ve discovered the difference between sleep versus rest, you may realize that you’re rest deprived. How can you create a healthy balance between waking and sleep while getting the rest you need? Here are seven types of rest your body craves.

1. Physical Rest

According to the Abrahamic religious cosmology, God created everything in the Universe in six days. On the seventh day, God rested and made the sabbath tradition, which is the day of rest. The word rest means that God ceased working, not just sleeping all day.

Your body can rest either actively or passively. An active way to take a break is to go for a nature walk or do gentle stretching exercises. Of course, a passive break can include an afternoon siesta on the couch.

Whichever of these types of rest you choose, you’re allowing your body to relax and rejuvenate. Consider taking a day out of the week to rest and enjoy time with family and friends. It will be healing for you physically.

2. Mental Rest

All the sleep in the world won’t refresh you if your mind is weary. You may be struggling with problems at home and work. Even after you finally fall asleep, your brain may ruminate and interrupt your sleep or create bad dreams.

Another type of rest you need is mental rest. You can only accomplish this with a diversion. When your brain is going at hyper speed all day, it needs some rest to recuperate. Taking an occasional break at work to rest your brain is a helpful idea.

Does your mind seem overwhelmed at night thinking about problems? Instead, schedule a worry session in the evening. List your worries on paper and fuss and fret until your 15-minute timer is up. Now, leave your problems and think about some positive things.

3. Sensory Rest

The same technology to help you work faster and more efficiently can also drain your energy. Think of the countless dings, bells, whistles, and lights produced by your technical devices. You’re inundated with emails, phone calls, and loud televisions.

All these noises and blinking lights are enough to give you sensory overload. Taking time away from them is among the essential types of rest. You can rest your senses by declaring technology-free meals and an occasional weekend break.

4. Creative Rest

Responsibilities at home, work, and in public are enough to wear down your mind. While you might enjoy solving problems and brainstorming, you have a human limit. Discovering the types of rest, you need can be the key to being more efficient in whatever you do.

The next time you feel snowed under with daily pressures, give yourself some creative rest. Go for a walk through the woods or in a park to enjoy the wonders of nature. Exercise your creativity with hobbies and other fun activities that revive your spirits.

5. Emotional Rest

Did you know that expressing your feelings requires substantial energy? Think of the string of emotions that flood you each day. If you’re an empathetic listener, you know how to mirror the speaker’s feelings, which also takes energy.

According to an article published by Leslie University, empathy can be either a cognitive or emotional response. Whereas the mental answer is a honed skill, emotional empathy stems from internal compassion. You may be a compassionate person who absorbs all the emotions in a room which overwhelms you.

No matter what type of empathy you have, you need a break from the emotional tidal waves. Of the seven types of rest, emotional rest may be close to the top. How can you settle your emotions?

Maybe you’ve always been a people pleaser and feel obligated to tell others what they want to hear. You say “yes” to all their unreasonable requests due to the fear of being rejected. So, you smile, hide your emotions, and try to be a “good” person.

People pleasers can find rest and relief by being true to their emotions. You have the right to politely decline requests and invitations that don’t fit in your schedule. Say goodbye to toxic people or relationships that are no longer working for you.

6. Social Rest

A social rest means that you disconnect from the world around you and take some time for self-reflection. In today’s society, it’s impossible to hide even for a bit. You’re always connected and can be reached at a moment’s notice.

While it’s good to be so connected to folks, it also has its downsides. There was an old song written by Hank Cochran in 1963 that said to make the world go away and get them off his shoulders. In fact, he was singing about something that everyone feels like this at some point or another.

Entering a phase of social slumber can mean different things depending on your needs and behaviors. For instance, if you’re constantly surrounded by people and have no solo time, then for you, this type of rest may be a fast of sorts from going out. This will give you time to recharge your batteries and spend time in silence.

For others, it means turning off computers, video games, and cell phones for a bit. It’s so easy to get bogged down by the cares of life, and when you’re in the social circles 24×7, you’ll hear and feel the burdens and pangs of others. Conversely, it is very healthy to unplug and unwind from everyone around you and focus on your needs.

Indeed, many insist that being an introvert is one of the best things ever, as these people know when to disengage and rest.

7. Spiritual Rest

One of the types of rest that you might forget is for your spirit. Humans are triune beings consisting of body, mind, and spirit and each component needs to rest and revive. When you’re chronically exhausted and nothing helps, your spirit may be conflicted.

You can do many things to enter into a stage of spiritual rest, which includes crying. Have you ever felt better after a good cry? It’s because you’re releasing all that internal stress and purging your soul. If you feel overwhelmed and spiritually weak, then crying it out to the Universe can help.

When you get your spirit man aligned with your physical and mental persons, you will experience a greater harmony within your body.

Final Thoughts on Getting the Right Types of Rest for a Healthier Life

Who knew that there were so many different variations of rest that a person needs and that sleep and rest are vastly different? How often have you uttered the words that you’re stressed out or so tired you feel like your soul is exhausted? These are common phrases today, yet few know how to counter these negative feelings.

Perhaps, understanding that there are many types of rest is the first step in getting the relaxation you need. How often have you gone to bed and slept for 6-8 hours and woke up feeling just as tired as when you laid down? This is all because you’re not getting the correct type of rest.

If you would change the way you look at rest and relaxation in your life, you can begin to purge some of these harmful habits that keep you worn out. You can sleep ten hours a day, but it’s not going to do a bit of good if the tiredness you feel is from the intense need for a social break. This information is life-changing; maybe you can finally get the relaxation your body craves.

6 Habits That Improve Positive Thinking In Unhappy People

November 16, 2021 by Kristen Butler

A famous quote states that people are only as happy as they decide to be. What if you could improve positive thinking and minimize pessimism in your life? There’s an excellent reason people describe pessimism as heaviness and feeling “down.”

It’s an oppressive state of mind that conceals your blessings and extinguishes hope. However, optimism is compared to the mountains, the sky, and higher thinking. You can overcome an attitude of defeat and self-loathing.

Practice Makes Progress

If you have a skill or a talent, it takes challenging work and practice to be your best. Did you know that you can practice optimism and rewire your brain to think more positively? It’s an acquired skill that you won’t regret.

Unfortunately, most people find it easier to be pessimistic rather than optimistic. Jill Suttie discusses this negative bias in her article published by Greater Good Magazine. Suttie mentions a book by Baumeister and Tierney which outlines the steps you can take to overcome prejudice and create optimism.

For example, say you and a coworker are vying for the same promotion. You may assume you won’t get it just because good things never come your way. Not only are you giving into toxic thought patterns, but you’re attracting more disappointment.

Make it a point each day to practice optimistic affirmations. Look in a mirror and sincerely tell yourself that you’re beautiful, loved, worthy, and more than enough. Learn to be compassionate and patient with yourself.

Habits to Improve Positive Thinking

The law of attraction says that you attract whatever you speak into the Universe. Some people also call it the law of sowing and reaping. If you plant corn in your garden, you’ll reap corn and not potatoes.

Improving positive thinking is as simple as changing your conversations with the Universe, God, or your higher self. As you speak optimistic affirmations, the Universe agrees and responds with the same. On the other hand, the Universe must also agree with your pessimistic assertions, and if you put negativity into the air, then you’ll reap nothing but sorrow.

Break the shackles of negative bias and try only to make uplifting affirmations. The Universe has your best interests at heart, but it can’t overrule your free will. Learn to speak life and blessings, and the same will return to you.

It’s encouraging to know that you don’t need a magic wand or a fairy godmother to change your viewpoint. Here are six habits that will help you improve positive thinking and allow you to receive the joy you deserve.

1. Get Up on the Right Side of the Bed

Have you ever awoke groggy and cranky, and your partner asked if you got up on the wrong side of the bed? It’s a funny idiom that means you’ve arisen in the morning with a bad attitude. You probably know from experience that such a morning mood creates the mindset for a terrible day.

One of the best ways to improve positive thinking is to start your day with uplifting thoughts. Stretch, step out of bed and visualize affirmative energy flooding your room like new rays from the sun. Yesterday is behind you, and you’re already thankful for the blessings waiting for today.

Some people boost their optimistic energy with morning exercise and meditation. Focus on the blessings in your life and determine to make a difference today. When you make this a morning routine, you’ll get used to thinking more optimistically.

2. Choose Joy

Most people use “happiness” and “joy” interchangeably, but they aren’t the same. Happiness is an emotion that’s as fickle as the weather. Unhappy people often erroneously think that one day they will finally be happy forever.

Although being happy and cheerful can make you feel more optimistic, you can’t depend on it. Joy is a decision and not an emotion. It’s not dependent on having everything you want or the thrill of the moment.

When you choose joy, you’re determined to have optimism regardless of your circumstances. You can improve your positive thinking, and it can help you cultivate joy. It’s a choice of confidence and acceptance.

When you’re overwhelmed with work, joy sees the paycheck that supports your family. The night may be dark and lonely, but joy anticipates the dawn. You can’t always change dire circumstances, but you do control your attitude.

3. Don’t Forget to Smile

In his article published by Forbes Magazine, Dr. Bryan Robinson discusses the link between smiling and positivity. Your smile reflects how you feel, and you can trick your brain if you feel blue. A beautiful grin can trigger neurotransmitters, and your brain switches to a more optimistic state.

You rarely see chronic pessimists smile. Even when they do, it’s often a sarcastic smirk that’s far from encouraging. Their sour demeanor can reflect their internal negativity.

If one of your goals is to improve positive thinking, then consider smiling more. You might not feel like it at the moment, but it can boost your mood. Let others see your pearly whites and watch how smiling is contagious.

While you’re smiling, why not add a dose of laughter? Kind humor goes a long way in healing a downcast attitude. If you can laugh and not take yourself so seriously all the time, you’re bound to increase your optimism.

4. Release Anger and Bitterness

Contrary to conventional wisdom, anger isn’t all bad. It’s only human to feel angry when you’ve been slighted or insulted. It’s how you cope with the emotion that makes the difference.

The ire you experience when you see the injustices of the world is understandable. Often it takes some righteous indignation to make changes for you and others. You can redirect your anger toward something beneficial.

However, chronic anger can deplete your body, mind, and spirit of energy. When anger is stored in your heart, it becomes wrath and bitterness that can destroy you. Holding a grudge will only hurt you overall, not the offender.

Releasing anger and ancient grudges are essential milestones to improve positive thinking. You learn to use anger as a constructive tool rather than a destructive one. Plus, you try to forgive others and get past the offense.

Remember that you’re not excusing offenders when they hurt you. Forgiveness frees your spirit and puts the ball in their court. If you’ve hurt someone, be quick to apologize, make amends, and determine you won’t repeat it.

5. Learn New Things

It’s easy to fall into a pessimistic pit when you’re bored. You do the same old things day in and day out. Instead of living your best life, you merely exist on autopilot. Did you know that your brain craves a challenge? It’s what helps people learn and grow.

You’re hardwired to seek opportunities and creative problem-solving. Are you bored with your simple existence and want to renew joy and excitement in your life? Make it a point to learn or do something new every day. Try to “reinvent” yourself with new hobbies and doing things you’ve always wanted to do.

Do you feel like you’re stuck in a rut and haven’t got the time to broaden your knowledge and skills? Optimistic people may not have the time, but they make it. Learning new things boosts your creativity and helps you to improve positive thinking.

Have you ever wanted to learn a foreign language and do some traveling? Maybe you’ve longed to play a musical instrument or do art and thought you would be good enough. Taking the challenge and following your dreams gives you more confidence to reach higher.

6. Watch the Company You Keep

Human emotions and moods are contagious. Just try to sit around a table of laughing people and not end up laughing yourself. This emotional mirroring is especially true if you are empathetic.

Yes, misery loves company, and pessimists use this point to their advantage. Not only do they have gloom and doom, but they want to share. Chronic pessimists can create a toxic atmosphere that brings down an entire crowd.

If you want to improve positive thinking, then surround yourself with like-minded folks. They are the ones who encourage, inspire, and bring out the best in everybody. When your circle includes optimists, you’re more likely to maintain an optimistic outlook.

Of course, there are some party poopers you must endure. You can’t easily avoid your grumpy employer or disown a nay-saying in-law. However, you can control their influence over you.

Be agreeable with your gloomy boss and try to keep your communications upbeat. Smile and be polite to that irritating in-law and exit the conversation with your first chance. Remember the law of attraction and keep company with those who attract affirmative energy.

Final Thoughts on How to Improve Positive Thinking

Nobody is perfect, and being an optimist is a work in progress. The good news is that optimistic thinking can be cultivated like any other valuable skill. It’s up to you to create your best life and relish it. When you train your brain to think positively, the negative thoughts will fall by the way.

5 Behaviors That Reveal Hidden Mental Health Struggles

November 16, 2021 by Chris Butler

People feel free in today’s society to talk about their medical conditions, such as diabetes, hypertension, and even cancer. However, the stigma around mental health struggles keeps individuals from mentioning bipolar, depression, and anxiety terms. It’s because they feel that mental matters make you weak, but physical problems can be explained.

If only things were so simple regarding mental illness, but many people don’t realize that your brain can become sick and tired just like the rest of your body. You must get the support you need when you’re suffering from a mental matter, as it can save your life. Do you feel confident to talk about troubles that plague your mind?

Many people suffer in silence with mental health struggles, but thankfully, the tide has changed a bit. People are starting to tear away the shame that lingers around mental matters, and they’re beginning to discuss these issues with doctors, friends, and family members. How do you know if you have a mental struggle that you need help with, and do you feel comfortable talking about it with others?

Five Telltale Signs of Hidden Mental Health Struggles

Just like with your physical health, there are times when your mind suffers from being overloaded. No one has any issues talking about burnout, but it’s one of the number one causes of depression and anxiety. When you take on too much for too long, it affects your psyche. Here are five behaviors or signs that indicate that someone might have mental health struggles to address.

1. Social Withdrawal or Isolation

One of the first signs that something is wrong mentally is that you begin to isolate yourself. Nothing good can happen when you stay behind four walls each day and don’t interact with others. While this can develop into a social anxiety disorder, it’s often the case that the person doesn’t want to face the world.

Let’s consider an example. Bonnie is a single parent with two teenage daughters. She works a hectic job trying to pay the bills. She recently lost her mother, who was her best friend. As a result of that trauma, she didn’t want to go out with friends anymore.

Something inside her died that day with her mom, and she was never the same after that period. She felt solace in her bedroom, and she didn’t come out unless she had to go to work. She would reject friends’ requests to join them for dinner or a movie, and she even began ignoring phone calls.

As things progressed, she found it hard to go to the grocery store. Just being inside with all those people sent her panic into a frenzy. She knew she had a problem, but her anxiety told her she was safe as long as she stayed within the confines of her home.

The worst thing in the world is for Bonnie to shut herself off from the outside world. She needed peer support and the guidance of a counselor. By isolating herself, she was only making matters worse. According to the National Library of Medicine, social anxiety can quickly turn into agoraphobia, which would make it nearly impossible for her to leave her home without treatment.

2. Hallucinations or Delusions

Everyday mental health struggles that many people don’t want to discuss are hallucinating or experiencing delusions. There is much confusion around these two occurrences, but they are not the same. A hallucination is seeing, hearing, or even smelling something that isn’t there.

According to the National Library of Medicine, a delusion is a false belief that you think is true. For instance, you can believe that you’re rich and go and write checks on the money you don’t have, but you’re only delusional. Both hallucinations and delusions can occur with many mental concerns such as bipolar disorder, depression, schizophrenia, psychosis, and even some neurological conditions like Parkinson’s disease.

These are severe mental concerns that must be addressed. If you’re seeing, hearing, or believing things that aren’t there or are false, it can get you in a lot of trouble.

3. Extreme Fatigue or No Energy

Fatigue is one of those things that many people visit the doctor for each year. Hundreds of things can cause it, but it’s often labeled depression when doctors cannot find a reason. If you feel like your batteries are drained more often than not, it can be a sign of serious issues. Some of the most common conditions that can cause extreme fatigue include:

Lupus
Cancer
Chronic fatigue syndrome
Rheumatoid arthritis
Multiple sclerosis
Depression
Anxiety
Sleep disorders or sleep apnea

The exhaustion that you feel may be an external sign of an internal problem. For instance, if you feel like it’s all you can do to get out of bed in the morning and take a shower, it’s a sign that something is amiss. Unless there’s a justifiable reason for you to feel tired, then it’s often linked to mental health struggles.

Additionally, fighting a battle like cancer when you’re going through detoxing the body can affect you mentally and physically. You’re a unique person that is comprised of mind, body, and spirit. When your physical being is sick, it’s also going to affect your mental wellbeing in ways that you may not understand.

4. Suicidal Thoughts

The emergency rooms across America saw an increase of 23 percent of people who tried to commit suicide in the summer of 2020. A startling report by the CDC shows that even the younger generation is struggling. If you have any thoughts of harming yourself or someone else, you must get help.

You should never feel ashamed of the feelings you’re having. The real shame is not getting treatment. Many people don’t understand that most folks don’t wake up one day and want to take their life, but it’s a progression that stems from feeling helpless and hopeless. There are many degrees of depression, and one person can feel blue, but they can still function and go to work.

However, some depressive folks cannot get out of bed or even get into the shower, as it just takes too much effort. If you ever think about taking your life or the life of someone else in your pangs of depression, you need to talk to someone and get the support you need. It’s a more common problem than what you think.

The goal is to get you to a better place mentally to address the underlying mental health struggles that have led you to this point. You can have issues like post-traumatic stress disorder, schizophrenia, bipolar, or a major depressive disorder driving these thoughts and feelings.

5. Substance Abuse

When the pain of life is too much to bear, many people turn to drugs and alcohol to ease their angst. What started as one drink to take the edge off has now turned into a whole bottle. Soon, you will find that you can’t sleep, work, or even function without the numbing effects of alcohol in your system.

Many people try to hide their substance abuse issues, as their condition isolates them, and feel ashamed and alone. However, more than 20 million people in this country with a substance abuse disorder, according to statistics from the National Center for Drug Abuse Statistics. Why do so many people try to self-medicate the pain away, as it’s ineffective?

If you find that you’re drinking or taking drugs to get through the day, you need the support of friends and family. It would help if you also had a treatment center to handle a dual diagnosis like mental health issues and substance abuse. There’s no shame in having a problem, but the real issue is when you allow it to spiral out of control and don’t get the help you need.

Final Thoughts on Mental Health Struggles

Life is complicated, and even on the best days, there are times when you want to throw the cover over your head and stay in bed. However, you must have healthy coping skills to be able to handle whatever comes your way. No one’s life is a bed of roses, and one of the major issues that bring people down is trying to keep up with their neighbors or family members.

You need to learn to love and accept yourself for who and what you are in this life. If you find that life has dealt you an unfair hand that you struggle to handle, there’s always someone that can help. There are both online support groups as well as those that meet in person. Plus, the awareness of hidden mental health struggles in this country is becoming front-page news.

Folks struggle to make it, and the need to toss out the stigma that your brain can’t be sick needs to go. It’s not a sign of weakness to have a mental illness, but it’s a shame that many don’t feel strong enough to ask someone for help.

5 Reasons Hostility Exists In The World (And 5 Ways to Fix It)

November 15, 2021 by Chris Butler

Anger, hostility, and aggressiveness aren’t healthy for you or the world around you. These emotions have gotten people into trouble and caused a lot of damage to the world. Perhaps you’ve been around a hostile person and experienced their anger. If so, you may have wondered why people today are so angry. There are many reasons hostility exists in the world, but here are xx and five ways to fix it.

Health risks related to anger and hostility

Regular angry outbursts of anger, hostility, and aggressiveness contribute to health problems. Health risks, such as

Coronary Heart Disease(CHD): This heart problem is more significant in people who respond in anger or hostility.
Coronary atherosclerosis Disease (CAD): There’s a correlation between anger and hostility and increased risk of CAD
Hypertension: Angry expressions and negativity can contribute to hypertension.
Bulimia: Negative emotions are a cause of bulimia. The tendency towards perfectionism, neuroticism, and obsessive-compulsive behavior is impulsive and wants special attention. Researchers suggest that anger increases if there isn’t the expected attention, resulting in binge eating and vomiting.
Type 2 Diabetes: Although there was no overall angry trait and the risk of diabetes, people with higher levels of anger had a greater chance of getting diabetes than those who had lower levels of anger. This might stem from nervous overeating and weight gain due to the stress.
Risk of a car accident: If you are prone to hostility and anger, you are more likely to be in a road accident. Angry drives take aggressive and dangerous risks.

What’s the difference between anger and hostility?

Knowing the difference between these two emotions provides valuable insight into the root causes.

Anger

Rage is an emotion almost everyone feels. Anger tells your body to get ready to fight. When you’re angry, your blood pressure goes up, your heart beats faster, and you start to take quick breaths. Anger may be a positive driving force behind your actions, but it could be a more profound symptom of something else.

Hostility

Anger left unchecked can turn into hostility or aggressive behavior. It’s an attitude of being ready to fight anyone and anything. Hostile individuals may be impatient, stubborn, and have a defensive mindset. They may get into fights or hit things, or talk about pounding someone. Hostility isolates and keeps people at arms’ length.

5 Reasons Hostility Exists In The World (And 5 Ways to Fix It)

Now that you recognize the problem, what can you do?

1 – Overwork causes hostility

Feeling overworked can make you feel tired and irritated. Over time, you may struggle with anger at your boss or co-workers. Anger left unchecked may turn into hostility. You can become a hostile person. Here are some signs of hostility at work:

Public shaming
Verbal or non-verbal aggression or anger
Encouraging unhealthy competition
Scapegoating
Gossiping
Bullying
Unfriendly

If you or someone you know is being hostile at work, it may be time to pull back and get some help to deal with the hostility.

2 – Social isolation

Social isolation is solitude that is unwanted and unhealthy. People who are socially isolated don’t have close friends, family, or co-workers. They may suffer from anxiety and anger about their isolation. There are warning signs that someone is isolated. These people may

Avoid social interactions
Act unfriendly in social settings
Cancel social plans last minute
Feel anxiety or panic when they need to be socially engaged
Feel sad or distressed when they’re alone
Spend lots of time alone with little to no contact with others

People who are socially isolated are prone to feelings of depression and anger. If they don’t resolve these feelings, they can become hostile toward people they do come in contact with. If you feel socially isolated, be sure to get help to deal with your anger.

3 – Traffic and long commutes can create hostility

Long commutes and heavy traffic take a toll. It’s stressful to sit in traffic after working all day. If you’re prone to anger, you have a higher risk of getting into a car accident. If you have a long commute every day, try to let go of your anger, so you don’t end up acting negatively on the road.

4 – Watching too much news

News media sites broadcast 24/7 news reporting disasters, murders, and crises around the world. The shock factor is accurate, and it draws in viewers. Your brain absorbs this adverse reporting. The stress pushes your nervous system into a fight-or-flight mode as your body churns out cortisol and adrenaline. Negative programming affects your mood and can lead you to feel angry and fearful. They found that watching television news for just 14 minutes can increase feelings of sadness and anxiety. The negativity of the information combined with people’s life troubles weighed them down.

5 – Hostility may come from family strife

Some families are hostile in the way they interact. The parents may scream at the kids, who then vent frustration to the point of hostility. If you grew up in this type of family, you might struggle with anger and hostility in how you relate to your family. You may find it difficult to talk through issues without becoming a hostile person. Breaking the chain of hostility isn’t easy, but acknowledging the pattern of hostility you grew up with is the first step. Once you realize it, you can change how you relate to your family.

5 Ways to Fix Our Hostility and Anger

Of course, fixing anger and hostility won’t go away overnight. But there are ways to reduce the irritation in your life.

1 – Don’t vent anger or hostility–distract it

You may have been told to punch your pillow when you were angry, and you’d feel better. Guess what? Venting anger doesn’t reduce it but intensifies the emotion. Holding in your feelings of anger isn’t a good idea either. Believe it or not, one of the best ways to fix your anger is to distract yourself and think about something else. Because your brain can’t think about too many things at once, thinking about something else can take away your brain’s ability to dwell on being angry. Distracting yourself from a problematic mental task can help you get rid of bad feelings.

2 – Reappraise the situation

When you reappraise a situation, you tell yourself a different story about why you’re feeling angry. For instance, if someone frantically cuts you off in traffic, you feel mad at the person. But if you find out that this person’s child just went to the hospital, you’d respond differently to their crazy driving. The situation is the same, but the story you tell yourself now doesn’t make you feel angry. It’s thought that if something makes you feel angry that you can reappraise the situation to resist getting angry. Instead, tell yourself something like

Their reaction isn’t about me. That person is having a terrible day!

3 – Get rid of the “shoulds”

When you set up standards for how you think other people should act, you can feel frustrated when they don’t perform in the way you expected. You may not realize you’re doing this in your relationships until you get angry and talk about what people should have done. Here are some should you may say that is making you an unfriendly person and increasing your hostility. Avoid saying:

He should be nicer
They should say hi to me when I see them in the morning.
She should have done a better job.
He should treat his parents better.
He should be more loving to his wife.
I should get more respect from my kids.

If your expectations about how other people should live their life are causing you to get angry and hostile, it’s time to let go of these expectations.

4 – Strict goal setting

Goal setting is good. But if you get angry when you don’t each your goals, it may be time to ease up on those goals. Be sure you’re setting realistic goals. Feeling the need to put extreme plans may not be the best for your mental health. Reassure yourself that even small reachable goals are reasonable. No dream is worth becoming a hostile person.

5 – Finding faith to get rid of anger and hostility

Usually, your anger means you’re worried about losing things you love, like your reputation, getting your time infringed upon, or not getting the respect from your spouse you think you deserve. Basically, some of your anger may stem from the fact that you love yourself more than you should. It’s an age-old problem for all human beings. In ancient texts, it’s called sin or wrongdoing. According to some religions, you can ask God to forgive you and to ask him to help you get rid of your anger and hostility.

Final thoughts on shedding hostility and making the world a kinder place

Hostility and anger can be detrimental to your health. These emotions damage friendships and family relationships. If you believe you might be a hostile person, you can change. Hopefully, these five ways will help you find the path for better mental health and healing from hostility and anger in your life.

Melting Ice in Greenland Raises Alarms for Flooding

November 15, 2021 by Kristen Lawrence

New research by the University of Leeds found that Greenland’s rapidly melting ice raises global flood risks. In the past forty years, the world’s ice sheets have disappeared at alarming rates due to climate change. The increasing intensity and frequency of ice melting events raise sea level and flood concerns worldwide.

Scientists have documented the loss of three and 3.5 metric tonnes of ice from Greenland’s surface in the past ten years. All that ice melted into the ocean, which could theoretically engulf the UK with about fifteen meters of water. It could also swamp the whole city of New York with 4500 meters of melted ice.

The study by the University of Leeds marks the first to observe ice sheet runoff from space using satellite data. The journal Nature Communications published these findings on November 1, 2021.

The team discovered that Greenland’s melting ice increased by 21% throughout the past forty years. Additionally, they found that the meltwater runoff behaves 60% more erratically from one summer to the next. The scientists say this variability results from widespread fluctuations in atmospheric circulation due to global warming.

What the Expert Says

Lead author Dr. Thomas Slater, a Research Fellow in the Centre for Polar Observation and Modeling at the University of Leeds, said the following:

“As we’ve seen with other parts of the world, Greenland is also vulnerable to an increase in extreme weather events. As our climate warms, it’s reasonable to expect that the instances of extreme melting in Greenland will happen more often — observations such as these are an important step in helping us to improve climate models and better predict what will happen this century.”

The European Space Agency (ESA) funded the research in its Polar+ Surface Mass Balance Feasibility project. They obtained measurements from the ESA’s CryoSat-2 satellite mission for the study.

Melting Ice in Greenland Raises Flood Concerns Worldwide

Their research revealed that global sea levels had risen one cm during the past decade due to melting ice from Greenland. One-third of this sea level rise occurred in the scorching summers of 2012 and 2019 alone. Scorching weather shattered previous ice melting records, marking the worst melting events in the past forty years.

Global sea level rise caused by melting ice raises concerns about coastal flooding and food insecurity. Many indigenous communities depend on marine ecosystems in the Arctic Ocean, but melting ice could disrupt food chains. Additionally, ice loss could alter ocean and atmospheric circulation patterns, which would impact global weather.

In the last ten years, meltwater runoff from Greenland averaged around 357 billion tonnes per year. In 2012, melting ice broke a new record at 527 billion tonnes. Atmospheric pattern changes led to hot air sitting over the majority of the ice sheet. The 2012 average amounted to over twice the 2017 runoff levels of 247 billion tonnes.

Experts say that extreme weather events have caused these large-scale fluctuations in melting ice. Heatwaves continue to the intensity and occur more frequently, leading to massive ice loss worldwide, especially in Greenland. In fact, studies have shown that the Arctic is warming three times faster than the rest of the planet. Even more worrisome, it rained on the island for the first time in recorded history this past summer.

Dr. Slater said: “There are, however, reasons to be optimistic. We know that setting and meeting meaningful targets to cut emissions could reduce ice losses from Greenland by a factor of three, and there is still time to achieve this.”

How Satellites Will Improve Data on Melting Ice

The scientists said Greenland’s melting ice observations from space could help make climate models more accurate. Better simulations of ice sheet melting will improve predictions on sea level rise moving forward. As Greenland’s ice continues to disappear, it’s crucial to understand how it will impact extreme weather.

Study co-author Dr. Amber Leeson, Senior Lecturer in Environmental Data Science at Lancaster University, said:

“Model estimates suggest that the Greenland ice sheet will contribute between about 3 and 23 cm to global sea level rise by 2100. This prediction has a wide range, in part because of uncertainties associated with simulating complex ice melt processes, including those associated with extreme weather. These new spaceborne estimates of runoff will help us to understand these complex ice melt processes better, improve our ability to model them, and thus enable us to refine our estimates of future sea level rise.”

Lastly, the research proves that satellites can instantly provide accurate estimates of melting ice in the summer months. The findings solidify scientists’ efforts to enhance Greenland’s hydropower output. It also includes support for Europe’s launch of the CRISTAL mission, the successor of CryoSat-2. The European Space Agency plans to launch the mission in 2027 to “measure and monitor sea-ice thickness, overlying snow depth, and ice-sheet elevations.”

ESA’s CryoSat mission manager, Tommaso Parrinello, said:

“Since it was launched over 11 years ago, CryoSat has yielded a wealth of information about our rapidly changing polar regions. This remarkable satellite remains key to scientific research and the indisputable facts, such as these findings on meltwater runoff, that are so critical to decision-making on the health of our planet.

“Looking further to the future, the Copernicus Sentinel Expansion mission CRISTAL will ensure that Earth’s vulnerable ice will be monitored in the coming decades. In the meantime, it is imperative that CryoSat remains in orbit for as long as possible to reduce the gap before these new Copernicus missions are operational.”

Final thoughts on how scientists measured melting ice from space for the first time

Prior studies on melting ice have used regional climate models to provide estimates. University of Leeds researchers utilized satellite data to produce concrete measurements on Greenland’s meltwater runoff for the first time. They found that in the past forty years, runoff increased by 21%, much of this occurring in the last decade.

Current models show that melting icebergs in Greenland alone could lead to a 3-23 cm rise in global sea levels by 2100. This flooding would devastate islands and coastal cities around the world. However, scientists remain optimistic that we can curb the worst effects of climate change by reducing emissions.

Rooftop Solar Panels May Help Climate Change, According to Science

November 14, 2021 by Kristen Lawrence

A team of international scientists found that rooftop solar panels could power a quarter to half of the world by 2050. The study marks the first comprehensive global assessment of the potential energy production of rooftop solar photovoltaics (RTSPV) technology.

Researchers from MaREI, the SFI Research Centre for Energy, Climate and Marine in University College Cork (UCC), collaborated on the study. Other international research partners contributed as well. The findings have been published in the journal Nature Communications.

Solar energy remains the fastest-growing sustainable energy sector because of improvements in installation capabilities and reduced costs. Private residences, commercial and industrial buildings have all invested in rooftop solar panels. For those seeking to embrace this renewable energy source, Solar Company Valley Village, is a reliable solar energy provider in Valley Village, California, that offers expert installation and innovative solutions to meet diverse energy needs. Researchers estimate that sun-powered panels will provide 25-49% of the world’s energy needs by mid-century. Despite these predictions, researchers have struggled to assess the costs and electricity generation of solar panels accurately.

To provide better assessments, the international research team tackled the problem head-on. The research team included lead author Siddharth Joshi and UCC colleagues Professor Brian Ó Gallachóir and Dr. Paul Holloway. Colleagues at Imperial College London, Columbia University, and Ahmedabad University also helped with the study.

Rooftop Solar Panels May Help Climate Change, According to Science

The authors mapped 130 million km2 of the global land surface for the research using a revolutionary Machine Learning algorithm. With this technology, they identified 0.2 million km2 of rooftop area, which they analyzed to estimate the potential energy generation of RTSPV.

Their analysis revealed that rooftop solar panels could provide a potential of 27 petawatt-hours per year globally. This investment would cost around $40-280 per megawatt-hour, with the most significant energy production potential in Asia, North America, and Europe. Additionally, they noted that generating clean energy from RTSPV would cost the least in India (US$66 per megawatt-hour) and China (US$68 per megawatt-hour). On the other hand, the UK and US remain the most expensive countries for deploying rooftop solar panels on a large scale.

Currently, rooftop solar panels comprise nearly 40% of global solar photovoltaics. They account for 25% of the total renewable energy additions in 2018, eclipsing the combined new installed capacities of coal and nuclear. With that in mind, it would also be wise to learn the different types of roof and roofing materials through experts like Carolina Home Specialists if you want to lower your home-building cost while ensuring energy efficiency. Visit sites like Bondocroofing/a> to learn more. Homeowners who need roofing repairs should consider seeking Riverview, Florida roof repair services that stand the test of time.

Since the late 1950s, rooftop solar panels and other solar installations have exploded in popularity. Between 2006 and 2018, the energy generation of RTSPV expanded from 2.5 GW to 213 GW- an 85-fold increase globally. In this same timeframe, installation costs of RTSPV technology have declined dramatically. From 2010 to 2019, solar energy prices decreased by between 42 and 79%, now ranging from $63 to and 265MWh.

Dr. Shivika Mittal, the Research Associate in Energy and Integrated Assessment Model at the Grantham Institute at Imperial College London, said:

“The cost of generating electricity from solar rooftop panels has declined significantly in the last decade. Our new data set will help governments or organizations, business owners to identify solar power hot-spots where they can mobilize new investment, and this would help in accelerating the adoption of solar power.”

As the world weans itself off fossil fuels and turns to clean energy, we have a chance to beat climate change. Researchers estimate that solar PV installation will add 15 million jobs to the global economy between 2018 and 2050. However, the potential of rooftop solar panels will largely depend on international development and the cost of storage moving forward.

Individual Homeowners Can Help Create a More Sustainable World

Many people feel that they have no power to make changes in the world. However, this study proves that individuals can help the world transition to a future powered by clean energy. Rooftop solar panels could provide every homeowner across the globe with sustainable electricity. Not only would this help with climate change mitigation, but it also saves money in the long run.

Co-author Prof. Brian Ó Gallachóir said: “This potential of 27 PWh per annum from rooftop solar is very significant. For comparison, our total electricity use in all homes around the world was 6 PWh in 2019. These results are very timely in the context of the global climate change conference in the UK next month. Rooftop solar PV not only helps to reduce emissions but also to involve homeowners directly in the energy transition.”

Of course, most of the energy generation potential lies in heavily populated areas in Asia, Europe, and North America. However, rural populations have a dire need for any form of electricity; in 2018, 800 million people globally lived in darkness. Researchers say that their findings have important implications for mitigating climate change using rooftop solar panels. Hopefully, every citizen will have clean energy powering their homes soon.

Senior author Dr. James Glynn commented,

“The open data generated in this research helps to quantify, locate and prioritize investment in zero-carbon electricity systems. By mapping the solar PV rooftop potential in high resolution globally, development banks and energy agencies in developing countries are better informed as to the technology’s role in enabling sustainable development towards climate action and affordable and clean energy.”

“For the first time, we can analyze the spatial and temporal characteristics of global rooftop photovoltaics with improved accuracy using a combination of big data, machine learning, and GIS. This study can aid in improved representation of rooftop solar photovoltaics in global energy systems,” said UCC researcher Siddharth Joshi.

Final Thoughts on How Rooftop Solar Panels Could Provide Power to Half the World by 2050

Across the world, rooftop solar panels and other sun-powered technologies have been gaining steam. Decades ago, solar power cost an excessive amount. Because of that cost, only large corporations and organizations installed it. However, solar panels have never been cheaper to install. In fact, around 40% of homes and businesses now have them. A study found that by 2050, solar panels could potentially provide a quarter to half the world’s energy demands.

So, don’t let the negative climate change news bring you down. In fact, governments, businesses, and homeowners alike have all been working toward a carbon-free future. We have monumental work ahead of us, but rooftop solar panels have already made an enormous difference. If you’re thinking about installing solar panels, check out Palmetto Roofing and Solar.

If You Want to Change Your Life, These 10 Changes Can Help

November 13, 2021 by Chris Butler

Are you happy with the direction of your life, or are there things that you want to change? Many people want to make alterations but don’t know where to begin. Ask yourself the following questions, as it may indicate it’s time to change your own life for the better:

Do you rest well at night?
Do you feel happy?
Can you remember the last time you cried?
Do the feelings of helplessness and hopelessness never cross your mind?

The chances are that you can’t answer all these questions unless you’re a fortunate person. Consequently, life is hard, and positive thinking isn’t the easiest thing to do. Your decisions today will affect your tomorrow, so it’s time to make changes to improve you.

Ten Actions That Can Help to Change Your Own Life

It’s not always easy to make changes, but you can do anything you want. If you’re ready to be a happier, healthier person, here are ten tips to change your life.

1. Change Your Own Life by Altering Your Thinking

You’ve probably heard 1,000 times that anything you do requires a change in mindset. It’s a mind-over-matter issue, and you must start by altering how you think. Are you pessimistic and tend to believe that the glass is always half empty rather than half full? It’s a common problem, and it’s challenging not to be negative when there’s so much negativity around you.

However, make a mental note to counteract every negative thought that enters your mind. For instance, if you start thinking pessimistic thoughts, you should compensate it with something positive.

For example, when the idea races through your mind that your life is a hot mess and you want to throw in the towel, remind yourself that you have a job, a family, and a bed to lay your head in at night.

Taking charge of your mind and what goes into it will dramatically improve your outlook. There’s something to all this positivity people talk about every day.

2. Change Your Inner Circle

You’ve probably heard a parent or grandparent use the adage that you’re known by the company you keep. In fact, the people around you significantly affect your life. Have you ever had a dish of fruit sitting on your table, and one gets a rotten spot in it?

It’s common for fruit to rot and always starts with one piece. You can always tell when one bit is turning because you will see fruit flies and gnats start hovering around. If you leave that tainted fruit in the bowl, it won’t be long until the others begin to get bad spots, too. The bacteria and mold in the fruit infect the others, causing decay.

Now, use this analogy for your life. How many times has a friend’s bad or negative attitude rubbed off on you? Your friends are a significant indicator of who you are as a person, so it might be time to get some new, positive friends.

3. Give Back to the Less Fortunate to Change Your Own Life

It’s easy to be down on yourself when you don’t consider someone worse than you. Have you complained lately that your car wasn’t the best or your clothes weren’t a name brand designer like you want? What about the person who has no car and wears clothes with holes in them?

The things that you feel down about are sometimes the most trivial matters. Try donating some time and energy to help those in need, as it will drastically change your life.

4. Stop Trying To People Please

Human nature is to crave acceptance and want to be loved. While you want people to like you, it becomes a problem when you live your entire life to please others. It’s so freeing to rip off the mask and be honest.

You don’t need to live a façade, as the people who genuinely love and accept you will be there no matter what you do in life. Your life will be much better when you stop living according to the rules that others believe make you a good person.

5. Change Your Own Life by Making Time For Self-Care

You only get one life to live, and it’s up to you to make sure that you take care of yourself. When was the last time you had a break and just did what you wanted? Free time and date night don’t constitute going to the grocery store; you must do that to survive.

You need to make time to do the things you love. Remember that if you want to have the strength and energy to help others, you must first help yourself. People think life changes must be massive, but you can start with something as small as giving yourself an hour to read a book or watch your favorite show daily.

6. Unplug it all

How many hours a day do you spend tied to a cell phone, computer, or other electronic devices? Pew Research Center did a study in 2018 regarding technology and the overbearing position in your life. They found that more than 52 percent of parents complained about their children’s internet usage but also admitted they had a problem.

How can you relax and unwind if your phone constantly ringing and dinging and your inbox is full? How can you ask your children to put down their devices when you’re unwilling to lead by example? Learn to spend time without electronics, and you will see how amazing you feel.

7. Find Your Purpose

Do you live a purpose-driven life, or do you feel like you have no reason to be here on earth? You can guarantee that your purpose is not to work and come home to cook dinner and do laundry. There’s something you were put here to do, and you must find what it is that fulfills you.

Tchiki Davis, Ph.D, wrote an article regarding finding your purpose. She states that often people feel that the world’s problems are much too big, and you’re much too small to handle them. However, there’s a thing you can do to make a difference. Most folks want a meaningful, fulfilling life but don’t know where to begin.

Davis suggests that people find out what drives and energizes them and who or what causes they would like to help. When you find your purpose, you can help improve your life.

8. Spend Time With the People You Love

No one is promised tomorrow, and you can’t go back and fix something once it’s shattered. Many relationships decay because people put jobs, the pursuit of money and happiness, and everything else before their relationship. Make time for the ones you love.

Before passing from this life, no one says they wished they worked more or made more money. Instead, most people say they wish they spent more time with the ones they loved. Change your life and make sure you include the people you love most in these changes, as people are what matter most.

9. Stop Procrastinating to Change Your Own Life

Do you tend to procrastinate? If you have something that you must do, you should do it and get it off your plate. Why put off things till tomorrow when you can accomplish them today? Some people are overwhelmed by the big picture to the point where they do nothing.

You will often see that you procrastinate regarding your larger goals. Get the big things out of the way first, then tackle the smaller, more manageable tasks. Stop being overwhelmed by where you want to be in five years and look at tomorrow when it comes to your goals.

10. Let Go of Your Regrets

When you hold on to things in your past, it will only hold you back. You want to move forward. But how can you grow and change if the past haunts you? Everyone makes mistakes, and there are skeletons in the closet that most folks try to bury.

If you put your focus on what’s behind you, you might miss the most precious things right in front of your eyes. Part of being mindful and living in the moment means that you must pay attention. Your past is not a prison sentence, and you no longer live there.

Final Thoughts on How to Change Your Own Life for the Better

According to the Social Security Administration, the average lifespan of a person is 76 for a male and 80 for a female. If you’ve spent a few decades on this earth, then you know that time flies. You wake up one day in middle age wondering where your teenage years went.

It’s time to be a happier version of yourself, and it’s time that you pay attention to the small things that matter so much. You don’t want to miss something right before you because you’re worried about something that might never happen anyway. So, it’s time to improve your life, and you can start with the simple ten steps listed above.

Five Perfect Keto Plan Tips for Meal Planning

November 13, 2021 by Sarah Barkley

You’ll want to start meal planning when creating the perfect keto plan. When you don’t know where to start, it can be hard and overwhelming, leading to mistakes. Planning for your keto diet can save time, money, and effort and ensure you stick to the diet plan.

Having a meal plan and structure is one of the most significant ways to ensure success. The extra time spent planning and prepping will help you keep your willpower on days of weakness. Plus, it helps ensure you include all the nutrients and vitamins you need.

Planning also helps ensure you don’t eat foods prohibited on keto. By thinking ahead, you’ll have everything you need to lose weight. You’ll also be more likely to adopt long-term healthy habits.

Changing your eating habits is hard enough, but keto requires following a strict menu. Because of the drastic change, it’s hard to stick to, and you might be tempted to give up quickly. Following these tips will give you the motivation you need to keep going.

What Is the Keto Diet?

The ketogenic diet is a strict plan to improve weight loss and focus. It requires maintaining a specific ratio of carbs, protein, and fat so that your body reaches a ketosis state. If you follow a keto plan, you must drastically limit your daily carb intake.

Five Keto Plan Tips

With keto being so strict, planning is essential. With planning, you’ll be more likely to stick to the dietary guidelines while still taking in enough nutrients.

1. Get Everything Ready to Follow a Keto Plan

Before starting your keto planning, getting your pantry and refrigerator ready is best. When following a strict diet, having everything ready and easy to access can make all the difference in your success.

Start by investing in food containers that are versatile and microwave-safe. Microwave-safe containers allow you to pack meals for when you won’t be at home, allowing you to stick to your plan. Having containers ahead of time helps you to plan your meals and portion them out accordingly. If your microwave ever malfunctions, a trusted Microwave Repair service can ensure it’s working efficiently so you can continue your meal prep without interruption.

As you prepare to start planning, you’ll want to remove temptations from your home. Get rid of any foods you are supposed to avoid to ensure you stick to your goals. You’ll want to make sure your refrigerator and pantry don’t have any of the following:

Grains, including wheat, bread, pasta, rice, oats, corn, and cereal
Sugar, including candy, cakes, and ice cream
Starchy vegetables, such as potatoes, sweet potatoes, and parsnips
Legumes, including beans and chickpeas
High-sugar fruits, including oranges, apples, bananas, pineapple, and grapes
Low-fat dairy, including cow’s milk and low-fat cheese
Vegetable and seed oils, including margarine, canola oil, corn oil, soybean oil, and grapeseed oil
Processed

If other people in your home don’t want to or can’t participate in the diet, you might be unable to eliminate all these foods. If that is the case, you should store all of these foods together in one place. Then, you’ll only have to avoid one cupboard, pantry, or shelf.

2. Make Your Grocery List and Stock Up to Stick With Your Keto Plan

Before your start date, make a grocery list and stock up on ingredients you’ll use often. Making a grocery list helps you stay on track and buy only what you need for your ketogenic diet. Some of the foods you’ll often use are:

Protein from seafood, meat, tofu, and yogurt
Healthy fats from avocado, coconut oil, olive oil, eggs, coconut milk, and nuts
Non-starchy vegetables, including kale, spinach, broccoli, onions, peppers, eggplant, and asparagus

You can stock up on frozen ingredients or things with a long shelf life. Then, you’ll have everything on hand when you’re ready for planning. Plus, if you need to come up with a meal on a whim, you’ll have plenty of keto-friendly ingredients.

Many pantry ingredients are processed and high in carbs, so you’ll want to stock up on ones that aren’t. Consider the following pantry staples to help with your keto planning:

Herbs and spices, including basil, dill, and cinnamon
Keto-friendly condiments
Seeds and nuts, including sunflower seeds, almonds, and macadamia nuts
Sugar-free sweeteners
Low-carb flour, such as flaxseed meal, coconut flour, and almond flour
Sugar-free drinks

You will also want to stock your refrigerator with keto-friendly foods. Stock it with ingredients for meals, but also stock up on snacks. Consider the following foods:

Beef and pork
Chicken and turkey
Leafy greens
Fish and shellfish
Full-fat dairy
Eggs
Fruit that is low in carbs

3. Start Simple and Find Your Favorites

When you’re starting the diet, you’ll want to start simple. Once you get more comfortable with the diet, you can experiment a little, but sticking to a basic framework can help. Start by choosing a protein, a low-carb vegetable, and healthy fat, then develop your meal plan.

If you’re used to a high-carb diet with lots of sugar, you’ll want to avoid switching to keto all at once. Start by gradually cutting back on those things while replacing them with keto-friendly options. Doing it this way helps you adjust gradually without developing side effects.

Additionally, as you switch from an unhealthy diet to a keto plan, you should start by cutting out sugars. Eliminate soda and candy from your diet, and cut out complex carbs from bread and pasta next. Last, eliminate starchy vegetables and high-sugar fruits.

Start simple by choosing easy recipes and finding a few favorites right away. Look at your favorite recipes and see if you can adjust them to follow your diet. You don’t have to do a complete overhaul of your menu when you do it this way.

Another way to start simple is by meal prepping for only a few days worth of food at a time rather than a whole week. Some people even like to meal prep for two weeks, but you don’t have to go that far. Do whatever amount you’re comfortable with so that you’re more likely to stick to it.

4. Batch Cook and Use Frozen Ingredients

Once you have your plan and you’ve gone grocery shopping, start batch cooking. When you batch cook, it helps you stay on track with your diet. Batch cooking is when you set aside a few hours to cook and portion out meals for the upcoming days or weeks.

The best foods to batch cook are stews, soups, casseroles, and sauces. Batch cooking helps you eat healthy and delicious dinners each night of the week without much prep work. While it takes a while to batch cook, it’ll save you lots of time and stress throughout the week.

As you batch cook, consider doubling the ingredients to separate them into multiple meals. You can store the extra food in containers for lunch or dinner another night or freeze it. When you freeze it, you have a portion of another meal already cooked and ready to dethaw for use.

You can also make cooking meals easier by using frozen ingredients. You can buy frozen, pre-chopped veggies at the grocery store if you use vegetables in your meals. Frozen food doesn’t typically spoil and makes batching cooking easier.

5. Learn How to Avoid the Keto Flu

The keto flu happens as your body works to adjust to your new diet. When your body stops using glucose and carbohydrates for fuel, it uses ketones and fat instead. Entering a state of ketosis is a big adjustment for your body.

Ketosis flushes stored water from your body, potentially causing your electrolyte levels to dip. When this happens, it triggers the symptoms of the keto flu, including:

Dizziness
Headache
Unexplained tiredness or fatigue
Irritability
Restlessness
Nausea
Muscle soreness, weakness, spasms, or cramps
Stomach bloating or pain
Diarrhea or constipation
Poor concentration
Confusion or brain fog
Lack of motivation
Intense sugar cravings
Insomnia
Impaired coordination

Luckily, the keto flu is avoidable, so learn as much as you can about avoiding it before starting your plan. The most important thing to know is to get enough electrolytes, including sodium, potassium, and magnesium. Adding salt to your food can help, but easing into the diet slowly and drinking plenty of water is your best bet.

Final Thoughts on Perfect Keto Plan Tips for Easy Meals

While starting keto can be overwhelming, you can use these tips to ensure success. These keto plan tips for planning will help you prepare the best foods ahead of time. It saves you time later in the week and helps you stick to your plan even on busy nights.

Plus, planning for the diet can help you eat healthy breakfast and lunch options. Lunch is hard for sticking to your diet because getting processed food is the easiest option. If you have your meals planned and prepared beforehand, you won’t have an excuse to skip the healthy meal you have already prepared.

As you start your keto plan, use these tips to help you reach success. These diet planning tips will help you ensure you get all of your essential nutrients while sticking to your diet plan.

Weekly tips, affirmations, and small actions to feel your best.

Every day is a day to shine. Shine on!