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4 Habits Emotionally Confident People Display Without Realizing It

March 18, 2021 by Lakeisha Ethans

Emotional confidence refers to high self-esteem and the ability to engage with relationships or social behaviors that are risky, potentially uncomfortable, or intimidating. It means maneuvering and carrying yourself well in a social environment without feeling inferior to others.

At its core, emotional confidence requires the same components as typical confidence but on a more zoomed-in level. You can learn from people around you who exude this kind of faith that good self-esteem is always the way forward – but let’s break it down even further.

Here are four habits of emotionally confident people you can adopt today

Adopt these four habits if you hope to become more emotionally confident.

1. They Own Their Authority and Assertiveness

You can tell when someone is emotionally confident by how they speak and carry themselves. They’re reasonable, but they’d never let themselves be pushed around. They own their power and assert themselves with dominance, confidence, and authority, often with a delicate balance that prevents cockiness. How can you build this kind of ownership of confidence? Here are some tips:

· Learn To Say No

Difficulty in saying no can lead to burnout as you overcommit, accept poor treatment to keep the peace, and get used to holding your tongue. While there is wisdom in picking battles and knowing when to give, there is also wisdom in knowing when you can turn something or someone down. Learning to say no with conviction is key to building up your emotional confidence. It tells others that you’re capable of making solid decisions in your best interests and can’t be swayed by crossing boundaries. You’re not one to mess with!

· Be Decisive

People who lack confidence also often cannot make quick, intelligent decisions. There’s nothing inherently wrong with needing to ponder your options for a while, but confident people don’t spend forever overthinking, second-guessing, and being too afraid to begin. Sometimes, you need to learn to take leaps of faith – or, better yet, to trust your initial judgments. You’ll be right sometimes and wrong in other times, but no matter the result, you’ll slowly learn that you’re capable of making good decisions and bouncing back from bad ones. Decision-making skills are crucial for confidence, say studies!

· Speak With Certainty

If you lack confidence, you’re likely to add disclaimers to all your sentences. For example, when giving information, you may use phrases like “I may be wrong, but…”, “I think…”, or “If I recall correctly…”. While these phrases are used accurately and are useful in some cases, at other times, they may weaken your overall message. If you know something for sure, don’t use phrases that imply you don’t!

Speak with confidence, and, over time, your confidence will grow, and you won’t have to try so hard to avoid these hedging statements.

2. They Welcome “Failure.”

No human being is perfect, and failing is a part of growth. Emotionally confident people know this and therefore accept or even welcome failure. Viewing something that so many people consider automatically harmful as a good step forward will do wonders for your confidence. Here are some tips for welcoming so-called failure in your life:

· Change Failure’s Name

Failures aren’t actually failures. Their opportunities to learn and grow. They’re challenges, hurdles, setbacks, and learning experiences. The term “failure” seems to imply that nothing good has come of it, and that’s unproductive and can tank your self-esteem. Stop letting your confidence gets knocked down by perceived failures by referring to them with positive names and positive thinking. You’ll find yourself feeling much more charitable towards ideas of failure.

· Analyze Your Mistakes

When you “fail” or face setbacks, you get the golden opportunity to learn from them. Understand the root cause of this problem and how you can circumvent it or handle it in the future. Your emotional confidence and resilience will skyrocket when you begin falling into a habit of becoming more prepared for future setbacks by studying current ones. Writing about failures is a great way to learn to analyze them and build confidence and self-improvement in the process, say studies!

· Don’t Dwell For Too Long

An emotionally confident person doesn’t ruminate on their challenges or mistakes for longer than necessary. They learn the lessons that need to be understood, make decisions about moving forward, and then carry on with their lives. They know that sitting and stewing can become unproductive and may prevent them from continuing with their lives and improvement. Learning to let go is part of becoming confident. You’re no longer treating your setbacks as defining moments, only as tools, and thus “failure” becomes less frightening.

3. They Are Kind To Themselves

An emotionally confident person shines from within because they nourish themselves. They make themselves a priority and treat themselves with kindness because that’s how their confidence grows. When you take care of yourself, you feel better and are imbued with positive thinking that helps your self-esteem. Unfortunately, those with low self-esteem are often mean, cruel, and unfair to themselves! How can you undo that pattern? Here are some ways to be kind to yourself:

· Talk To Yourself With Compassion

Self-talk has to be realistic, but it also has to be kind. Admitting the truth to yourself should be done with compassion. Talk to yourself as you would talk to a friend. For example, “I wasn’t prepared enough for that presentation, but I powered through it like a hero. Plus, now I know how much preparation I need in the future.” This kind of self-talk stays realistic without becoming mean, and it builds your confidence by indicating that you will always forgive yourself and continue to move forward.

· Don’t Expect Constant Confidence

Even the most emotionally confident people are not beacons of endless, non-stop confidence. Everyone has bad days, and a little bit of self-doubt can even be realistic. Too much confidence, all the time, can quickly tip into arrogance, and you don’t want to have so much positive thinking that your optimism is no longer grounded in reality. Being aware of faults and flaws, facing moments of self-doubt, and making mistakes are part and parcel of self-improvement. So don’t be hard on yourself when you can’t always be confident. Forcing constant confidence will only ever be counterproductive.

· Don’t Compare Yourself To Others

Self-comparison is a quick confidence killer. Everyone is out here in the world presenting their best selves to others, so all you see is their most flattering angle. Remember, these people are human beings too, and they all have unique journeys that you are not privy to. They are not better than you, and you are not better than them. You are all humans doing your best to grow, learn, and be confident in everyday life. When you realize that you can best serve yourself by focusing on yourself – and that you aren’t alone in how you feel – you’ll become more emotionally confident.

· Validate Yourself

Too often, you may find yourself saying that your emotions are ridiculous. “I shouldn’t feel this way, ” you say. But there are no rules that tell you how you’re supposed to feel. Validating your emotions will help you process them and handle them rationally. This doesn’t mean believing that emotional reactions are genuine. Instead, it means allowing your feelings to exist and speaking to them with kindness. “I understand you, but you don’t serve our progression, so we’re going to learn how to fix this.”

· Be Kind To Your Future Self, Too

Self-compassion at the moment is essential, but don’t forget that what you don’t deal with now, you’ll have to deal with in the future. There are moments where being kind to yourself can be overdone, translating instead into being overly lenient and making excuses. Learn to prevent this from occurring by thinking about your future self. Would they be able to handle the responsibilities you’re shifting to them? The more you care about yourself in all its iterations, the more confident you’ll become thanks to your preparedness and a better understanding of your needs.

4. They Use Self-Reminders About Their Identity and Purpose

Do you know who you are? Emotionally confident people do! That’s how they can be so confident in themselves. They know themselves well and aren’t fooled by people who try to make them feel like they don’t. You can achieve this by regularly reminding yourself of your life goals, identity, and everything you like about yourself. Here are some things you should keep in mind:

· Your Strengths

Emotionally confident people know their strengths well because that is often one of the sources of their confidence. It’s easy to feel out of your depth and begin to question your capabilities when you’re not playing to your strengths. As it turns out, no one’s good at everything, so people who seem to be doing well all the time know how to direct their energy correctly. Learning to contribute in ways that you know you excel in is a good way to build and maintain confidence.

· Your Values

Your values determine your character’s content, and that’s a powerful thing that gives you a powerful source of confidence. Studies have shown that recalling morals and goals can have a positive effect on confidence and motivation. This is because your values are what you can firmly identify with and remind you of your purpose, ambition, and self. Knowing who you are and what you stand for keeps you confident.

· Your Expertise

Emotionally confident people don’t assume that they are inferior to others. They know that they should listen to experts in specific fields when they’re out of their depth, but they also know when they are the experts in a situation. When you’re among your peers, own your expertise. You can participate in and contribute to discussions with people at your level without feeling like you’re an imposter. Remember, you worked hard to get where you are. Own and use that to help others and be a part of circles that share your knowledge!

Final thoughts on habits of emotionally confident people

Emotionally confident people are impressive and admirable, and you can learn to develop the skill of emotional confidence by adopting some of their positive habits! Working on your self-love and self-esteem is always a fantastic place to start, and as you gain confidence over time, you’ll see the significant effects it has on your social interactions and relationships.

10 Behaviors That Trigger Symptoms of Depression

March 18, 2021 by Power of Positivity

Do you suspect you suffer from the symptoms of depression?

If so, you’re not alone. Did you know that according to the Depression and Bipolar Support Alliance, at least 17 million people in these countries suffer from the symptoms of depression?

It’s a common problem with no definitive cure, yet there are treatment methods available to help ease the indications. With over seven percent of the population suffering from these intense feelings, are there specific behaviors that trigger a depressive episode? For many folks, depression is an ongoing problem that they must learn to manage.

There are times when depressive symptoms are worse than others, yet you must learn to manage the highs and lows. This is especially true of those that suffer from bipolar depression. Could your behaviors be triggering the misery you feel from the pangs of depression?

Ten Things that Trigger Depression Symptoms

Is it possible to trigger depression? According to an article published by Davis Phinney’s Foundation for Parkinson’s, your behaviors can trigger your depressive episodes. Here are the most common triggers that are observed.

1. Stress and Being Overwhelmed

When you’re under stress, it affects not only the body but the mind. During times of angst, your body will produce more hormones to combat these feelings, specifically cortisol and adrenaline. These hormones alter the brain cells, and they can even change the physical size of the hippocampus region in the brain, according to the National Institute of Health.

When this area becomes enlarged, then it tends to lead to depression. The chemicals within your brain, such as serotonin, norepinephrine, and dopamine, are controlled in these regions. When the substances are off-kilter, then it can cause you to experience symptoms of depression.

2. Ruminating About Your Problems

Everyone ruminates about their troubles a bit, but when you can’t think of anything else, then it can cause you problems. When you dwell on grief and past mistakes, then you can never move on to the future. Sadly, this obsession will interfere with your mental health.

When you get caught up in these feelings, it’s normal to develop self-pity, and you tend to exaggerate the unfavorable circumstances as you mentally replay events. Life is full of failures and frustrations, but you must develop healthy ways to combat these disappointments.

3. Substance Abuse Issues

Many folks turn to alcohol and drugs to try to combat the symptoms of depression. Sadly, using these substances to self-medicate will only make matters worse. You can trigger a depressive episode by using drugs and alcohol.

When you abuse these substances, it causes changes to occur within your brain. These physical alterations are destroying the connections between your brain cells. Your brain must make new pathways to handle your addictions to combat the changes, which throws everything off.

4. Getting Insufficient Rest

Sleep and depression go together. Did you know that studies have shown that sleep changes can be the crux of most depressive episodes? There will be an increase or decrease in the number of hours you rest in almost all cases.

Sleep disturbances are the number one reason why individuals with depression seek help, according to Psychiatry Adviser. Additionally, having insomnia for more than a few nights increase your chances of becoming depressed by more than four times. It’s important to address sleep issues as it seems to be one of the primary components of depression.

5. Financial Woes

Financial woes are a common concern among people. According to a study referenced by Jama Psychiatry, 35,000 Americans were evaluated to see how much their money affected their mental health.

As assumed, when the household incomes of participants dwindled, so did their moods. Financial stress can cause circumstantial bouts of depression.

6. Illness or Sickness

According to Harvard Medical School, being sick with a chronic illness can increase the chances of depression by up to 15 percent. This occurs because it’s a traumatic experience to deal with a persistent disease, and illnesses can also cause body changes, like vitamin deficiencies.

The reciprocal relationship between illness and depression is not fully understood. Yet, when someone has HIV, MS, Parkinson’s, or other chronic health battles, they also seem to struggle with the symptoms of depression.

7. Positive and Negative Transitions

Changes can be stressful. Some people’s brains can’t differentiate between good stressors and bad ones, so they feel stress all the time. When you’re moving, going through a divorce, a job transfer, or anything that changes life as you know it, it can cause upheaval.

Some folks will experience an adjustment disorder, which is a period where these alterations bring about depression. To combat changes in your life, you should anticipate the stressors and be prepared for them. If you know something big is coming up that will affect your mental well-being, get counseling or join a support group to get help before things get to the breaking point.

8. Dealing with Rejection

Built into every person is the need for approval. Having basic acceptance from others fuels your self-esteem. Sadly, when you face rejection or periods of social exclusion, it can be very mentally overwhelming.

Some folks are more sensitive to being socially rejected than others, and it all comes down to genetics and other happenstances in their life. Many people are more susceptible to social cues than others, and even the slightest hint of any rejection can send them into a tailspin. When there is even a perceived notion of rejection, it causes them great distress.

When these repeated failures keep coming, it can lead to them isolating themselves, which leads to depression. Symptoms of depression can easily creep in when there is already a downtrodden mood and you feel sorry for yourself.

9. Grief and Loss

Even if a person has never been subjective to symptoms of depression before, going through a period of grief or loss can trigger it. During grief, you may be more apt to have anxiety, bouts of anger, sleep disturbances, and changes to your immune system. Many people cannot distinguish when the grief turns to depression, especially if they’ve had an ongoing battle with their grief.

10. Isolating Behaviors

Isolating behaviors come about with many phases in life. During times of sickness, you may be inclined to isolate yourself. You may also find that you want to squirrel away and hide from the world after a divorce or a breakup.

While these feelings are warranted in many situations, they’re not healthy. Since you’re a social person by nature, you need to be around other people. It’s easy for little thoughts to enter your mind when you’re all alone, and these thoughts can make you want to stay that way.

The best thing you can do is get out amongst other people, except when you’re sick. You will notice how much better you feel when you’re out and about rather than stuck behind four walls. It will give your brain chemicals a positive boost to laugh and be with others who enjoy your company.

Efficiently Managing Depression Triggers

To manage your depression, you must learn to identify your triggers. The goal is to recognize the signs and get help before it becomes an overwhelming situation.

For instance, if you know that the lack of money is a common trigger for you, you should start a particular “rainy day” account to help you put money away. Cutting out things like gourmet coffee and trips to a restaurant can alter your financial standing.

Additionally, if you have issues such as a severe illness that often flares, leaving you depressed and anxious, it’s best to combat these feelings with herbal remedies and exercise. You can increase your quality of life by getting healthier.

Having a solid support system around you to combat the symptoms of depression is also advisable. Everyone needs a sponsor or mentor to call when life seems bleak, and there will be those times.

Final Thoughts on Triggering the Symptoms of Depression

Depression can be circumstantial, or it may be chemically based. It doesn’t really matter the type you suffer from, as outside influences can alter the brain’s chemistry. Life is never going to be a bed of roses, and there will always be those cloudy days where you want to throw the covers over your head and not get out of bed.

However, the ten triggers listed above are warning signs that the burdens you carry are becoming overwhelming, and it can lead to symptoms of depression. It’s best to have a game plan if you typically struggle with such feelings, so you know what to do when these times arise.

For instance, if you start to feel yourself slipping mentally, isolating yourself from others, and having feelings of rejection or failure, then it’s time to call in reinforcements.

You can learn tips and tricks for controlling your depressive issues, and you can ensure you won’t let it get you down. By having a made-up mind and eating healthy, getting enough sleep, and exercising, you can win in this battle.

Psychologists Explain 12 Reasons Why Positive Self-Talk Improves Mental Health

March 18, 2021 by Lakeisha Ethans

Anyone active in wellbeing circles has probably heard of the concept of a positive affirmation or positive self-talk. This refers to the use of helpful, positive, and confident phrases or mantras to internalize their messages. It’s beneficial for those who tend to be pessimistic, or even just for those trying to manifest some good in your life.

But is there any truth to the idea that these kinds of affirmations even work? Doesn’t it feel silly to talk to yourself and give yourself mini motivational speeches? Well, according to science, it’s good for you on all counts and is worth a little initial awkwardness.

Why Positive Self-Talk Boosts Your Mental Health

Here are 12 reasons why positive self-talk is good for your mental wellbeing.

1. It Helps You Feel Happier

Positive self-talk is a fantastic way to boost your feelings of happiness. While it isn’t a cure-all for every single negative emotion out there, regular usage of this technique is likely to increase your overall experiences of positive thinking and emotions, according to studies.

When you perform positive self-talk, you’re repeatedly giving yourself reasons to feel optimistic. That good energy equips you with the fuel you need to be happier in your everyday behavior and life. Again, it’s not a magic sadness-reverser, but it certainly helps!

2. It Reduces Your Stress Levels

Positive self-talk has been known to promote resilience to stressful environments. Stress can wreak havoc on your body, as many studies have shown, leading to problems like:

A weaker immune system
Worsened levels of inflammation
A higher risk of developing the disease
A higher risk of developing mental health disorders

Positive self-talk, therefore, has physical benefits as well as mental ones. It brings you to a more optimistic place, leaving behind unwarranted pessimism so you can see the little silver linings in dark clouds in your life.

Optimists often automatically focus on problem-solving as opposed to rumination and wallowing, which is an additional bonus. On the other hand, pessimists tend to give up, assuming everything is out of their control, thus missing out on opportunities to learn and grow.

Regular usage of self-talk techniques can help you to cope with setbacks and seek ways to handle and overcome them more quickly as you become a more positive person overall.

3. It Reduces Toxic Thought Patterns

Many toxic thought patterns in life can lead to long-term negative thinking. These patterns form cycles that are hard to break, especially if you don’t practice any positivity on the side at all. Examples of toxic thought patterns include the following possible outcomes:

· Catastrophizing

This term refers to the act of constantly expecting the worst extreme outcome of any given situation, even when it’s not logical.

· Magnifying

This behavior means focusing too much on the negative aspects of a situation, leading to its magnification; all you can see is bad, so you ignore any speckles of good.

· Personalizing

If you personalize, that means you tend to assign blame to yourself for all situations that don’t go to plan, typically with a lot of guilt and pain. You may also feel like everything is out to get you.

· Polarizing

This means that you see the world in complete binary or right-or-wrong thinking, ignoring the large expanse of middle ground and a balanced gray area in between. To you, everything is either bad or good – so even minor problems become worse.

When you practice positive self-talk, you break free from these patterns and begin to see the world in an improved light. You learn that these patterns don’t fit the new internal narrative that your self-talk provides, and your mindset changes in turn.

4. It Makes You Feel More Confident

High confidence and self-esteem aren’t possible in someone who thinks all the time negatively. A tendency to be critical of yourself means you probably aren’t as confident in your abilities, thoughts, and even identity.

When you practice positive self-talk, you allow yourself to acknowledge the good parts of yourself. That doesn’t mean you ignore the bad, but it does let you become more aware of all the beautiful things you have to offer in the world instead of only the very worst of perceived flaws. Your strengths deserve to be celebrated and used!

5. It Helps You Concentrate

Anxiety, stress, and a negative mental state can prevent you from fully concentrating on specific tasks or endeavors. If you’ve ever tried to focus on something while your mind is full of turmoil, you’ll know just how tough it can get when you’re unable to put bad thoughts out of your mind.

Positive self-talk disrupts this destructive cycle by:

Encouraging you to see the good things in your situation
Reminding you that you are capable of overcoming your setbacks
Focusing on the lessons, you can learn from the situation.
Channeling your energy towards more productive endeavors
Stops any spiraling, unproductive, or circular thoughts

The disruption allows you to return to being more concentrated on the task at hand. Even though it doesn’t altogether remove all negativity, it helps you to get through things one step at a time.

6. It Can Reduce The Severity Of Anxiety

Anxiety is a severe problem and often requires professional treatment and therapy. But there are ways to reduce its severity, impact, and symptoms on your own, and one of those ways is positive self-talk.

Studies indicate that using positive ideation can decrease the worst feelings of stress, worry, and anxiety. Healthy, good inner dialogue can enrich you and effectively counter those bad feelings.

Another study has found that the positive thinking gained from self-talk training can lead to:

Higher self-efficacy
Improved confidence and self-esteem
Better self-optimization
Improved overall athletic performance

7. It Gives You New Perspectives

When your internal monologue is a constant stream of negativity, that perspective of stress and bad experiences can lead to a stilted perspective. Introducing positive self-talk to your life can grant you new ways of looking at the world.

Self-talk doesn’t automatically make all the bad things you see turn good. Instead, it shows you a more realistic, nuanced take on the world around you. Life is rough, sure, but have you noticed the things you can be grateful for? Self-talk will ensure that your experiences are balanced, giving you the necessary paradigm shift for a happier and better mental wellbeing.

8. It Makes You Perform Healthier Habits

Have you been trying to make healthier choices, stop bad habits, or build better routines? Positive self-talk can help! Here’s how:

· It Motivates You

It’s tough to make good changes in your life, especially away from enjoyable but negative things. Self-talk can help give you the necessary motivation required to stick to your decisions to improve and grow.

· It Makes You Want To Be Better

If you constantly talk down to yourself, you’ll also continue to maltreat yourself and your body. But with positive self-talk, you’ll begin to respect yourself and naturally want to care for yourself more.

· It Manages Setbacks Well

Progress towards healthier habits is not linear. When stumbling blocks pop up, self-talk will keep you going, preventing discouragement and helping you learn from your errors.

9. It Motivates You

Have you ever heard someone whisper to themselves, “I got this” or “You can do this” when they’re about to do something difficult? That’s because the effects of positive self-talk on motivation are so clear and obvious that it’s hard not to use them to your benefit!

Motivational self-talk like this affirms your capabilities and helps you retain positive thinking, even when it’s difficult. You won’t need to look elsewhere for motivation, either, so surface-level rewards and material concerns won’t serve as your primary driving forces. Instead, you’ll find intrinsic pushes from within, driving you to achieve all the things you know you’re capable of. It’s a wonderful thing!

10. It Helps Your Relationships

Your relationships often affect your mental wellbeing. Toxic relationships or negative relationship circumstances can bring your positive thinking way down. Yes, relationships aren’t always sunshine and rainbows, but they shouldn’t always be doom and gloom.

Positive self-talk helps you to exude confidence and positivity, which makes you more fun to be around. It also boosts your optimism, so you’re better at handling conflict, communicating your problems effectively, and disengaging from toxicity. Studies have even shown that couples with higher positive thinking tend to cooperate better and achieve long-term happiness.

Better yet, positive self-talk means you’re less likely to be overly dependent on your partner or exhibit negative traits like jealousy. You’ll be in a more positive state of mind and feel secure in your relationship without the need for constant reassurance. You’ll also get better at seeing the great traits of those around you!

11. It Helps You Find Your Triggers

Positive self-talk doesn’t just counteract the usual negative dribble that you may tell yourself. It also helps you fight the worst of your internal negativity by making your triggers for that negativity clearer.

You’ll begin to notice things that bother you when you need to take moments aside for self-talk. Certain patterns will become clear and visible to you, and you’ll start to understand where your negativity may stem from.

Positive self-talk may even give you the encouragement you need to distance yourself from things that trigger your downward spirals. On a less extreme note, it may help you manage and prepare for triggers to affect you less and less as time goes on.

12. It Helps You Prioritize Self-Care

Positive self-talk is a form of self-care. It’s not the only self-care you should do, but it’s a gateway into your increased self-compassion and is a good start regardless!

When you engage in this kind of talk, your health and wellbeing become more of a priority to you, and you begin setting aside time to ensure your emotional, mental, and physical states are in their best shape. This may be as simple as eating less junk food or as involved as giving yourself frequent days out or more regular me-time.

Final Thoughts On Some Reasons Why Positive Self-Talk Is Good For Your Mental Wellbeing

Positive self-talk can change your life dramatically for the better by significantly improving your mental wellbeing from many different perspectives. Learn to engage in a few phrases and sayings that you can tell yourself when you need a little bit of a boost. Over time, the process will become more natural to you!

31 Habits That Help You Be Kind to Unkind People

March 18, 2021 by Power of Positivity

Life is chaotic, even on a good day. Unfortunately, all the excessive noise can keep you away from the things that matter most. Still, every day provides the opportunity to be kind to others, yet many folks let the chance pass them by.

When you become intentional about bringing happiness to others, it will only improve your outlook and level of positivity in life. Plus, it feels good to be a decent human being in a world filled with so much negativity.

A Common Fallacy That Equates Kindness to Weakness

It’s a fallacy to believe that when you’re kind to others that it shows weakness. On the contrary, when you go out of your way to be nice to someone, it takes a great deal of courage. To be kind means that you must step from beyond your comfort zone and show your vulnerability.

You have no clue how the other party will react, but you put yourself out there and show humility. Thankfully, most people will appreciate your kindness, but there’s always the chance that you could be rejected. For instance, what if you were to offer to pay for someone’s groceries in the checkout line?

The person might view your random act of kindness as an attempt to say that they look like they cannot afford their groceries. Then, there will be those people who just flat out feel they don’t need your gratitude as it feels like a handout. When you show someone kindness, it’s like going out on the end of a big tree limb and hoping that it holds.

If you’re on a personal growth journey, then you should know that being kind to others is an excellent place to start. It’s not always easy to be kind, especially if you’re dealing with a rather challenging person. Still, your actions will be rewarding, and you’re paying dividends into the bank of karma.

Why Being Kind to Others Is Important?

Each person has a purpose and a reason why they’re on this planet. Your goal may be to teach young children how to read and write, while another person may be here to help those in need of medical attention. While your purpose isn’t to please others, it’s quite admirable when you go out of your way to be kind.

Some people find being kind to others more comfortable than other folks, but it’s because everyone has unique wiring. Thankfully, the benefits of kindness are remarkable, and anyone can learn how to be a decent human being. Being kind makes the other person feel good, and you will also benefit.

Have you ever heard the saying that kindness makes the world go round? Well, where would society be without the goodness and humility of others shining through the darkness? Now, you should also know that there are medical reimbursements behind these acts.

You have two neurotransmitters in your brain that control your mood. Serotonin is known as the feel-good hormone because it acts as both a mood-altering agent and a hormone, according to the National Institute of Health. When you go out of your way to make someone else feel good, you automatically give yourself a boost of this neurotransmitter, making you feel good.

Have you ever lifted weights to gain strength? The more you work those muscles, the stronger they become. Being kind to others is like working out your muscle groups; the more you work on it, the easier it will become. Additionally, you will become a stronger human being in the process.

31 Habits to Help You to Show Kindness to Others

If you’re wondering how you can show kindness other than telling someone they look nice, then here are some ways to help you out.
Go out of your way to smile at others.
Greet others with a “Good Morning when you enter your workplace.
Leave your problems behind and focus on those around you.
Be friendly and cheerful to everyone you meet.
Say “please” and “thank you” often to show your good manners.
Give a genuine compliment to someone well deserving.
Take time to give family and friends warm bear hugs.
Don’t complain about your life when you are in front of others.
Listen more than you speak.
Be eager to forgive because no one is perfect.
Show gratitude and the things you appreciate about an individual.
Be a shoulder to cry on when someone is sad.
Remain honest and keep a high level of confidence.
Be considerate of others, even if you have differing views or opinions.
Deliver a card or gift to an individual who is going through a difficult time.
Be gracious and jovial to those you meet.
Be patient even when you don’t feel like it.
Look for approaches to assist others.
Respect the personal boundaries of folks.
Be a tutor, teacher, or counselor to someone in need.
Never gossip or complain about how bad you have it in life.
Use a nice, gentle voice when communicating with others.
Put yourself in the other person’s shoes and look at life through their eyes.
Never interrupt others when they’re speaking.
Try to learn people’s names, and always address them by it, which makes you seem warm and endearing.
Believe the best about people, and always give others the benefit of the doubt.
Go out of your way to speak to those who are lonely or shy.
Always make time to volunteer to help the less fortunate.
Apologize when you’ve done wrong, and always be the bigger person.
Never let a person’s anger or hostility bring out the anger in you.

Being Kind to a Difficult Person

The world would be a boring place if everyone were the same. What if everyone had the same personality as you? Diversity is the spice that keeps this planet unique, as you can learn a great deal from others.

When you want a pear to eat with your salad, you want one that is fresh, juicy, and ripe. You might avoid prickly pears based on their appearance, and you may believe that they are sour and don’t have a good taste. People can be categorized as pears; some are prickly, and others are juicy and sweet.

It’s easy to judge the prickly pear based on the outward appearance, as they seem unappealing. While it’s not a traditional fruit, the prickly pear is often used for medical purposes according to Britannica. Though it’s part of the cactus family, it’s widely used for its fragrant taste that makes amazing jellies, pastries, and teas.

How many times have you judged a book by its cover? If the surface doesn’t have an appealing look or a picture that draws your attention, then you pass it by. You might be missing one of the greatest stories you’ve ever read simply because you were unwilling to look beyond the exterior.

It’s relatively easy to do the same thing when it comes to people. You might catch an individual on a lousy day and judge them based on this one interaction. You didn’t see the argument they had with their spouse that day or the bad news about their health that they received from their doctor.

It’s easy to make snap judgments about people when you don’t have the whole story. While you may pass over the prickly pear, it can be quite valuable and delicious to you. The fact is that sometimes you just catch people on an off day.

Thus, you must show kindness to even those “difficult people.” Perhaps, they’re the ones that need it most.

Final Thoughts on Being Kind to Others

In a world full of negativity and pessimism, you can be the optimist by being kind to others. When you pay for the order in the drive-thru of the person behind you, you’re putting positivity into the atmosphere, and it’s infectious. In many instances, the person who received a blessing from you will go and pay it forward.

When you are kind, you’re blessing another person. If you see someone at work who has been crying, hugging them might be just what they need to make it through the day. What about feeling an unction to give a gift card for groceries to someone at your office?

Perhaps, there was a reason why you felt to do this random act of kindness, and the Universe will make sure all good deeds come back to you. Life is about the journey you make it.

If you choose to be kind to others and live a joyous life, you will be blessed with abundant living. While you may not have a million-dollar home and a fancy car to drive, the payback for kindness will be more prosperous than any monetary value you could assign.

Starting today, go out of your way to be kind. You will see what a positive effect it will have on your life and overall wellbeing. Plus, being kind just makes you feel good.

Tokyo Researchers Connect Poor Oral Hygiene to Metabolic Diseases

March 18, 2021 by Kristen Lawrence

What does oral hygiene have to do with your odds of diabetes? As it turns out–quite a lot.

In a recent study, Tokyo researchers have identified poor oral hygiene as a risk factor for metabolic diseases. This group of conditions increases the risk for heart disease, stroke, and diabetes. Researchers from Tokyo Medical and Dental University (TMDU) discovered the bacterium which causes periodontal disease: Porphyromonas gingivalis.

Furthermore, they found that this bacteria causes skeletal muscle metabolic dysfunction, leading to metabolic syndrome. This occurs by altering the composition of the gut microbiome. Scientists have known for some time that periodontal bacteria can cause inflammation in the mouth. However, they have recently found that the bacteria can result in inflammation throughout the whole body.

Chronic inflammation resulting from sustained infection due to periodontal bacteria can cause other problems. Common issues include increased body weight, insulin resistance, and type 2 diabetes. Of course, insulin helps to carry glucose from the blood into tissues throughout the body – most notably, skeletal muscle. Muscles store 25% of the body’s glucose.

Insulin resistance occurs when your muscles, fat, and liver cells can’t process insulin correctly. The pancreas creates more insulin when the cells can’t utilize glucose in your blood for energy. As a result, your blood sugar increases, leading to type 2 diabetes.

The impact of insulin

Insulin resistance correlates strongly with the development of metabolic syndrome, which includes conditions such as:

obesity
high blood pressure
high blood glucose levels
chronic inflammation
inhibited lipid metabolism
type 2 diabetes
heart disease
stroke

Some estimate that insulin resistance could affect as many as one in three Americans.

Some signs of insulin resistance include:

A waistline over 40 inches in men and 35 inches in women
Blood pressure readings of 130/80 or higher
A fasting glucose level over 100 mg/dL
A fasting triglyceride level over 150 mg/dL
A HDL cholesterol level under 40 mg/dL in men and 50 mg/dL in women
Skin tags
Patches of dark, velvety skin called acanthosis nigricans

Risk Factors and Causes of Insulin Resistance

Obesity, especially belly fat
Sedentary lifestyle
Diet high in carbohydrates
Gestational diabetes
Health conditions like nonalcoholic fatty liver disease and polycystic ovary syndrome
A family history of diabetes
Smoking
Being of African, Latino, or Native American ethnicity
Being older than 45
Hormonal disorders like Cushing’s syndrome and acromegaly
Medications like steroids, antipsychotics, and HIV medications
Sleep problems like sleep apnea

More recently, researchers have added poor oral hygiene to the list of risk factors. It’s been well-established in the scientific community that more muscle people usually have lower blood glucose levels. However, they have just begun to establish the connection between periodontal disease and skeletal muscle’s metabolic function.

“Metabolic syndrome has become a widespread health problem in the developed world,” says the first author of the study Kazuki Watanabe. “The goal of our study was to investigate how periodontal bacterial infection might lead to metabolic alterations in skeletal muscle and thus to the development of metabolic syndrome.”

How researchers found the connection between poor oral hygiene and metabolic disease

Researchers first analyzed antibody levels against Porphyromonas gingivalis in the blood of patients with metabolic syndrome to perform the study. Researchers found a positive correlation between these antibody levels and higher insulin resistance. Thus, the results revealed that patients with metabolic syndrome likely had a past infection with Porphyromonas gingivalis. Therefore, their immune system had antibodies against the invading bacteria.

To understand how poor oral hygiene can cause metabolic disease, the team studied mice. They gave mice on a high-fat diet the bacterium Porphyromonas gingivalis by mouth. (A high-fat diet is a precursor to developing metabolic syndrome). Not surprisingly, the mice developed higher insulin resistance. They also had lower glucose uptake and increased muscle fat than mice in the control group.

However, they still didn’t know how the bacteria led to chronic inflammation and metabolic syndrome. The team turned their attention to the gut microbiome to understand the mechanism. This refers to the total of the bacteria in the gut, where much of the immune system exists. Interestingly, mice given the Porphyromonas gingivalis bacteria had a drastically altered gut microbiome, which may decrease insulin sensitivity.

“These are striking results that provide a mechanism underlying the relationship between infection with the periodontal bacterium Porphyromonas gingivalis and the development of metabolic syndrome and metabolic dysfunction in skeletal muscle,” says the corresponding author of the study Professor Sayaka Katagiri.

Science now proves the importance of maintaining good oral hygiene. Having a healthy mouth and gums will improve your overall wellness and reduce the risk of chronic disease.

How to maintain a healthy oral microbiome

Here are a few tips on how to heal your oral microbiome:

Eat a mostly unprocessed diet. This includes a diet high in fresh fruits and veggies, lean proteins, nuts, grains, and seeds. Severely limit or cut out processed carbs since these lead to cavities and other oral health issues.
Practice good oral hygiene. This includes flossing, brushing your teeth daily, and using a tongue scraper to remove toxins. You’ll want to go to a dentist for regular cleanings as well. Avoid toothpaste and mouthwashes with harsh ingredients like unnatural dyes, triclosan, propylene glycol, and sodium laurel sulfate. That’s because these cause an imbalance in the mouth’s bacteria.
Consume probiotics. This will populate the oral microbiome with good bacteria, just as they do for the gut microbiome.

Final thoughts: Scientists report finding a connection between poor oral hygiene and insulin resistance

A new study by Tokyo researchers found that an unhealthy mouth microbiome could lead to metabolic disease. Previously, scientists have focused on other conditions like obesity and type 2 diabetes about metabolic syndrome. However, just as gut dysbiosis can lead to disease, so can having poor oral hygiene. In particular, they found that a bacteria called Porphyromonas gingivalis led to higher insulin resistance.

So insulin resistance plays a key role in developing metabolic disease, an umbrella term for many conditions. To maintain overall health, eat a healthy diet, practice good oral hygiene, and take probiotics regularly.

9 Reasons Why People Feel Helpless (And How to Avoid It)

March 18, 2021 by Power of Positivity

When you’re feeling helpless, you often lose your sense of direction. Things in your life may seem pointless, like your family, friends, and work. This is a normal reaction if you’ve experienced loss, such as losing a loved one or a broken relationship.

Feelings of helplessness can also overwhelm you suddenly without a specific reason. If you feel that your life doesn’t have meaning anymore and you’re drowning in despair, realize that there’s hope. You needn’t go on feeling overwhelmed and depressed forever.

Nine Things That Can Make You Feel Helpless and How to Avoid Them

The moment that you recognize that you are helpless, you’re on the path toward healing. Are you ready to walk out of the shadows into the light of hope?

You are a blessed and worthy person who deserves to have joy and fulfillment. Here are nine things that can make you feel helpless and how you can avoid them.

1. Your Life Feels Out of Control

It’s human nature to feel the need to be in control of your life. No matter how hard you try, life happens, and some situations are out of your hands. It’s times like these that you feel confused, angry, and helpless.

While it’s normal to want to have a say in your life, some people go overboard and want to control every situation. A study published by the Journal of Personality and Social Psychology found that these Type A personalities have more issues under uncontrollable stress.

If that sounds like you, it may be the culprit for your feelings of helplessness. Perhaps nothing speaks to control issues better than the beloved Serenity Prayer. It’s a liberating feeling when you realize that there are things you can’t control or change.

Now, you have more time to work on the changeable things. Your perspective may vary, and your hope will be revived.

2. You Feel Abandoned or Alone

Another basic need for humans is socialization. According to an article published by the Office of Behavioral and Social Science Research, socialization is a vital part of your well-being throughout life. You have strong bonds that connect you with family, friends, and the world around you.

Although everyone needs a little solitude to rest and re-group, there’s a difference between being alone and lonely. If you don’t have a close circle of friends or a significant other, it leaves you without a support system. With nobody to share the good times and trials in your life, it’s easy to slump into a helpless depression.

Having a satisfying social life isn’t defined the same by everyone. For you, having a couple of close friends to hang with maybe enough. Other people may feel distraught and lonely unless a group of besties is ever-present.

Also, marriage isn’t for everyone. Maybe you’re on top of the world when you date casually to meet new and exciting people. Perhaps you’ve committed to a significant other. No matter how you define your social life, your health and well-being depend on having others in your sphere.

3. You’re Grieving a Loss

Losing someone you love is one of the most earth-shattering occurrences that you will face. It’s like a sudden tumultuous storm that rips your world apart. As you try to make sense of the grieving process, you feel helpless and torn.

Death is not the only loss you can experience, although it’s quite devastating. Divorce, losing your job, and even moving to an unfamiliar place can cause different levels of grief. It can lead to depression and other mental illnesses unless treated.

Whoever said that time heals all wounds was wrong. You don’t “get over” a loss, especially when it’s a death. However, you allow yourself to experience grief the only way your know-how. You extend compassion to yourself and learn how to cope with a new reality with hope.

4. You Feel Defeated

Who doesn’t want to be a winner? Once you’ve felt the invigoration of winning and success, nothing else will do. Unfortunately, even the most talented and highly skilled people experience failure. It’s just as much part of life as winning.

Failing at something that you’ve invested time, energy, and resources into can make you feel hopeless and defeated. It can be especially damaging when you experience a string of misfortunes. You may feel so down that you want to give up.

Failure and defeat are other types of loss, and you will grieve. However, you can boost your hope and energy when you get back up and try again. When you consider all the famous people who failed many times before they succeeded, you will realize that you’re not alone.

5. You’re Paralyzed by Fear

Even though everyone experiences fear, it’s still a difficult emotion to explain. It also has social and psychological ramifications, especially for men. An article published by Emotional Review shares that boys are unfairly socialized to suppress emotions like sadness and fear.

Both men and women are bound and embarrassed by fears. When these irrational feelings affect your daily activities, they become phobias. No matter the fear, you might feel as if you’ll never escape.

If it weren’t for healthy fears, people would be careless and get hurt or die. Ask yourself if your fear is rational or if it’s turning into a phobia. When worry is holding you back, you may consider cognitive behavioral therapy to learn better-coping skills.

6. You’re Overcome by Guilt

Guilt is a sharp two-edged sword that can either help or hinder you. For many people, understanding the reasoning behind their guilty feelings is burdensome. When you’re oppressed by shame and guilt, it’s understandable that you’d feel degraded and hopeless.

Have you done something purposely to destroy something or hurt someone without reason? Then your feelings of guilt are justified, and your remorse can help you apologize and make amends. However, you may be living with a burden of guilt that someone placed on you undeservingly.

Take an honest inventory of your feelings and decide if your guilt is unwarranted. If you feel guilty because of intentional wrongdoing, try your best to apologize and make amends. Let go of the needless guilt that you or others have placed on yourself.

7. You’re Life Doesn’t Seem to Have Purpose

The search for life’s meaning has been ongoing since the beginning. Everybody needs a reason to get out of bed in the morning. Do you feel like you are wandering through your life without purpose or direction?

Understandably, you might feel frustrated and hopeless if your life doesn’t hold meaning. If you get depressed, you may lose interest in the things that always brought you joy. Such raw emotions can be even more detrimental if they turn into suicidal ideation.

It would help if you learned to appreciate yourself as an individual with unique talents and abilities. One of the things that can make life seem useless is boredom. Consider expanding your knowledge and learning new skills or do something you’ve always wanted to do. Try to bring more spontaneity into your life.

8. Someone Has Hurt You Deeply

Perhaps nobody can hurt you as deeply as family and friends. The pain and betrayal can fester into bitterness that only hurts you more. When you’ve been wounded emotionally, it leaves scars that often don’t heal.

Forgiveness is one of those rare gifts that benefit the giver even more than the recipient. When you choose to forgive someone who’s hurt you, it’s not excusing or forgetting their actions. It gives you hope by breaking the bonds of bitterness so you can go on with your life.

9. You Feel Things are Lacking in Your Life

As a human, you need nutrition, clothing, shelter, love, and acceptance. When you lack any of these, life can be challenging, if not impossible. People who struggle with poverty or a shortage of emotional support don’t have much joy or hope.

However, do you feel like you’ve been shorted in life even when you have all your basic needs? You can be one of the wealthiest people in the world and still feel like you’re missing something. Trying to fill the void with materialism only makes the despair worse.

An article published by the Association for Psychological Science mentions Rabbi Hyman Schachtel’s work about human happiness. Schachtel said that true happiness doesn’t come from having what you want but from wanting what you have. It’s an exercise in gratitude.

When is the last time you showed gratitude for all your blessings in life? Keeping a journal is a fun and meaningful way of listing your many blessings each day. When you feel down and hope is sparse, reviewing past entries can brighten your whole perspective.

Final Thoughts on Helplessness

Although it’s okay not to be okay, you needn’t stay that way. When you are drowning in depression and feel hopeless, there is help.

Try these suggestions and talk to your mental health provider about more ways to combat depression and how to renew your joy and well-being. Life is too short to spend each day feeling helpless and hopeless.

How to Make a Delicious No Guilt Pizza With a Cauliflower Crust

March 18, 2021 by Kristen Lawrence

Even if you’ve been trying to steer clear of junk food, you can still enjoy this no guilt pizza. If you’ve been getting bored of healthy eating, this pizza recipe will add some variety to your routine. Pretty much everyone loves pizza, but one of the world’s favorite foods comes at a price. The traditional pizza from chain restaurants contains a shocking amount of fat, carbs, and calories.

It tastes delicious, but it leaves most people feeling bloated, tired, and heavy. If you want to savor this popular dish without the food coma, this no guilt pizza recipe will come in handy. It takes a little culinary creativity, but we guarantee your taste buds (and digestion) will thank you for it! This pizza will still taste delicious while leaving you feeling light and vibrant.

Here’s how to enjoy a no guilt pizza

Let’s make pizza!

What you’ll need:

Cutting board
Food processor
Wooden spoon
Large cooking pot
Strainer
Large bowl
Small kitchen towel
Parchment paper
Baking sheet

Ingredients:

2 heads of cauliflower
Half a large pot of boiled water
4 cups shredded mozzarella cheese
1 tablespoon garlic powder
1/2 tablespoon pepper
One tablespoon dried basil
1 tablespoon dried oregano
2 tsp salt
1 egg
2 cups marinara sauce
1 container of cherry tomatoes
Thinly sliced yellow, red and green bell pepper
A handful of sliced mushrooms
Red onion
Basil leaves
Olive oil to drizzle on top

Directions:

Get out your cutting board and cauliflower heads, breaking them up into smaller florets.
Next, grind the cauliflower up in a food processor until it resembles the texture of rice.
Then fill a large pot about halfway with water, and let it boil. Cook the cauliflower until it becomes soft and creamy, like mashed potatoes. This should take about 10-15 minutes.
Once it’s cooked thoroughly, take it off the heat and get out your large bowl and strainer. Place the strainer over the bowl, and pour the cauliflower and water into the strainer.
Now, grab your wooden spoon and press down on the cauliflower to remove excess water.
Next, place a medium-sized kitchen towel over the large bowl. Then, pour your cauliflower into the towel, and use your hands to wring out any remaining water. Straining the cauliflower will sure you won’t have a soggy pizza.
After you’ve done that, pour the water out of the bowl. Then, put your strained cauliflower back in the bowl so you can make your pizza crust.
Mix up the cauliflower a bit, then add in 1 cup of shredded mozzarella.
Next, add 1 tbsp garlic powder, 1/2 tbsp pepper, 1 tbsp dried basil, 1 tbsp dried oregano, and 2 tsp salt.
Then, add in the egg and mix all ingredients liberally until thoroughly combined.
Transfer the mixture to a piece of parchment paper, and use your hands to create a pizza crust shape. Make sure to round out the edges and press down on the dough to make it uniformly even. Lay the parchment paper on a baking sheet, and bake for 30 mins at 400 degrees F.
The dough should look slightly crispy and brown on top. After letting it cool for about 10 minutes, pour your marinara sauce on the crust. Use a small spoon to spread it evenly across the top.
Add the remaining cups of cheese on top of the sauce. Sprinkle it evenly across the surface, and don’t forget the edges!
Now for the fun part in making your no guilt pizza. Grab your cherry tomatoes and lay them sideways around the perimeter of the pizza. Start at the edge of the sauce, and work your way inwards with the other ingredients.
Lay the yellow bell pepper slices next, then the green and red ones. Remember to layer them in circles since it’s easier to fit all the ingredients this way.
Now, add the sliced mushrooms for the next circle of ingredients. The red onions should make up the last layer, with the basil right in the middle. Sprinkle any additional spices that you prefer, and top it off with a few olive oil drizzles.
Now, bake the pizza again for about 10-15 minutes at 400 degrees or until the cheese is melted.
Cut slices with a knife or pizza cutter, and enjoy this delicious no guilt pizza!

What makes this a no guilt pizza

This pizza packs a ton of flavor without all the heavy carbs and fat. While it still has cheese, this no guilt pizza recipe uses much less cheese than chain restaurant pizzas. Much of the calories from this type of pizza comes from the thick dough and layers upon layers of cheese. Because it has the gluten-free dough and only a little cheese, this pizza is much healthier than traditional recipes.

Plus, most restaurant pizzas have very few vegetables, but this one is loaded with them! Mushrooms, bell peppers, red onions, tomatoes, and basil have a ton of antioxidants and nutrients. The cheese and egg add protein to the pizza, while the olive oil provides healthy fats. Also, the fresh herbs on top have healing benefits such as fighting free radicals and boost immunity.

Overall, this pizza doesn’t take long to make and provides a healthy, delicious meal for the whole family. It can even last for a few dinners if everyone doesn’t gobble it up the first night, that is.

Final thoughts: this no guilt pizza is perfect for people on low-carb diets

Most people love pizza, but unfortunately, this popular dish comes with the side effect of bloating and weight gain. To make it healthier, you can make this no guilt pizza recipe at home with a few simple ingredients. It will take a little time to prep, but the result will make an effort well worth it.

The cauliflower crust cuts out a lot of extra calories from traditional dough made with gluten. It also contains tons of fresh veggies and herbs, keeping your taste buds happy and your body healthy. If you make this, let us know how you like it.

How to Make A Savory Rigatoni Pie Recipe With Homemade Marinara

March 18, 2021 by Kristen Lawrence

Marinara, a versatile ingredient, adds a zesty, tangy flavor to many Italian dishes. Historians believe marinara sauce originated in the southern region of Italy around Naples or Sicily. Tomatoes first appeared in Europe when explorers brought them over from the New World in the 16th century. From there, a simple sauce of tomatoes, olive oil, garlic, and herbs was born and has graced many plates since.

Marinara is used in a variety of recipes, from pasta to meatloaf to chicken parmesan and more. Although many people expand upon the original marinara recipe, the basic Italian version stands well on its own. For this recipe, you can make your marinara sauce or use your favorite canned one. We hope you enjoy this unique twist on a classic Italian dish!

Not only does this recipe taste delicious, but it also contains whole, healthy ingredients as well. Everyone can enjoy this dish, even those on a low-carb diet. You can always swap the rigatoni for a gluten-free option made with ingredients like d, brown rice, or corn. Either way, it makes a beautiful meal for a cold night or when you need some comfort food.

A healthy and delicious marinara

The marinara sauce is made with onions, garlic, olive oil, tomatoes, and basil, all of which have health benefits. We will go over the various nutrition facts about each below.

Onions:

These vegetables have many vitamins, minerals, and plant compounds that benefit health. Namely, they are rich in Vitamin C and B vitamins such as folate and pyridoxine(B6). They also have a decent amount of potassium, which many people in western countries are lacking. Finally, they’re rich in antioxidants and other cancer-fighting compounds, making them a crucial ingredient for everyday meals.

Garlic:

Like onions, garlic also contains antioxidants as well as B and C vitamins. It’s been used for centuries for healing various ailments such as the common cold or flu. Garlic has been known to boost the immune system and slow down the aging process by blocking free radicals. Aside from these benefits, it also tastes great in almost any dish, making it incredibly versatile.

Olive oil:

This oil is an excellent source of healthy fats. Around 11% of olive oil contains polyunsaturated fat, such as omega-3 and -6 fatty acids. However, about 73% of the oil is comprised of monounsaturated fat called oleic acid. This is known to reduce inflammation and may even lower cancer risk. Furthermore, olive oil contains tons of antioxidants and has anti-inflammatory properties. It’s no wonder people are so healthy in the Mediterranean because they use olive oil liberally!

Tomatoes:

Tomatoes are rich in Vitamin C, potassium, folate, and Vitamin K. They also have antioxidants and flavonoids known to decrease inflammation and blood pressure.

Basil:

Basil has been used in Chinese, Ayurvedic, and other holistic medicine systems for thousands of years. It is a powerful plant rich in antioxidants and anti-inflammatory compounds, as well as Vitamin K.

Rigatoni and cheese also have plenty of health benefits. Pasta contains a lot of fiber, which helps your digestive system run smoothly and keeps you fuller longer. Cheese contains tons of protein and healthy fats, as well as calcium.

How to make rigatoni pie with homemade marinara sauce:

What you’ll need:

Cutting board
Knife
Large cooking pot
Medium pot
Pie dish
Wooden spoon for stirring

Ingredients:

1/2 medium-sized onion
Four cloves garlic
3 tbsp olive oil
Two cans of diced tomatoes
a handful of chopped fresh basil
1/2 tsp salt
One box or bag of rigatoni
A couple of handfuls of your favorite shredded cheese

Making the marinara sauce:

Get out your cutting board and chop up half of a medium-sized onion. You’ll want to make sure you chop it into small, cubed pieces.
Next, grab your garlic cloves, and press them down with a knife to easily peel the skin. After repeating this with all four, chop them into fine, small pieces.
Then, put three tablespoons of olive oil into your medium-sized pot. Cook the onion for a few minutes until it turns light brown, stirring occasionally. Repeat this same process with the garlic.
Next, pour in the canned diced tomatoes. Stir the onion, garlic, and tomatoes to blend the ingredients.
Then, chop up a handful of fresh basil. 5 or 6 leaves should do. Add these into the pot.
Stir until blended, and add the 1/2 tsp of salt. Stir this into the mixture as well.
Now that you’ve made the marinara sauce, we can move on to the next step.

Making the rigatoni pie:

When the water is boiling, add the bag of rigatoni. Cook until it’s slightly less than al dente.
Now, grab your pie dish and coat it with a small dab of olive oil. Place the rigatoni vertically (standing up) until you’ve covered the bottom of the whole dish.
Take the marinara sauce and spread it on top of the noodles with a small spoon. Make sure to cover all the noodles thoroughly, coating them several times.
Shake the dish a few times so that the sauce coats the inside of the noodles as well.
Next, sprinkle a couple of handfuls of your favorite cheese on top. Shredded mozzarella, fontina, or asiago cheese work well in most Italian dishes.
Now, bake at 375 degrees until golden brown.

Cut yourself a slice and enjoy! You can add more marinara sauce or shredded cheese on top if you’d like.

Final thoughts: this rigatoni pie topped with marinara sauce will be your new favorite dinner

Not only is this recipe reasonably easy to make, but it’s healthy and delicious! The preparation takes about 20-30 minutes, and baking should take 15-20. Plus, it will last for several nights, so you won’t have to worry about cooking for the week.

Italian dishes are hearty and packed with heart-healthy ingredients like olive oil, garlic, and tomatoes. This rigatoni pie has all the classic tastes of Italy with a unique twist that keeps cooking fresh and exciting. We hope you enjoy it!

10 Reasons Staying Positive Is Something Everyone Must Do in Life

March 18, 2021 by Sarah Barkley

Staying positive is essential to life for many reasons. As you encounter hardships, obstacles, and other unexpected situations, you may need help remembering those reasons.

Being a positive person can help you in many ways, while being negative can hold you back and bring you down. Life should be enjoyed so, make sure you do what it takes to live a fulfilling life.

Why Staying Positive is Essential in Life

With positivity, your life will get better, and those around you will become more positive, too. If you need further proof that positivity is beneficial, there is research to back it up. As you go through life, remember these reasons for staying positive.

1. You Will Handle Things Better

Having good coping skills can help you get through hardships and obstacles a little easier. You will handle unexpected situations better and be more resilient because of your positivity. Instead of breaking down when hardships happen, you will be more likely to use your strength to get through.

Remaining positive in tough situations can help you find a solution and stay hopeful. Plus, you will have an easier time asking others for help when you need it. Fixing a problem, remaining hopeful, and asking for help is hard to do if you have a negative mindset.

Tip: Try being open to humor. If you allow yourself time to laugh or smile during hard times, you will feel much better. When there is a chance to laugh, take the opportunity.

2. There are Health Benefits Involved

Staying positive is essential in life if you want to be physically healthy. Research shows that positive thinking can help with the following:

-increased life span

-reduced risk of cardiovascular diseases

-resilience to the common cold

-strengthened immunity

-lower blood pressure

With positive thinking, you will be less likely to become sick or develop diseases. Your mind has a direct effect on your physical health, so make sure you stay positive. Plus, positive thinkers are more likely to exercise, which contributes to better overall physical health.

Negative thinking can do the opposite, however. With negative thinking, you are more likely to become sick or to develop a disease. Remember this when you want a reason to stay positive because you want to stay as healthy as possible.

Tip: Live a healthy lifestyle by eating well and exercising regularly. When you are healthy, you will be more positive, creating even more health benefits for yourself.

3. You Will Make Better First Impressions

Positive people attract others, so if you are positive, the impressions you make on others will be better. The people you meet will be more drawn to you if you are kind and friendly, both of which come with positivity. This can help you both personally and professionally.

Tip: Check your posture before you meet someone new. When your posture is good, you will feel more positive and confident. Make sure to stand up straight with your shoulders pulled back and chin held high.

4. You Will be Happier and Have More Energy

If you want to live a happy life, you must work on staying positive. Positivity can help you feel better about everything in life, increasing your happiness and decreasing feelings of depression and stress. When you feel happier, you will also have much more energy.

Your increased energy levels only offer further benefits, such as doing things you want or need to do. When you aren’t tired, you will also think more clearly and focus better.

Tip: Check your mindset often throughout the day. Consider what you are thinking about and, if your thoughts are negative, make an effort to think about something else. This might be a good time to repeat some positive affirmations to help you refocus your thoughts.

5. It Will Boost Your Self-Esteem and Confidence

With positive thinking, your self-esteem and confidence will both increase. You will recognize your self-worth and see how valuable you are to others and the world around you. Positivity can help you trust and believe in yourself, and you will make better decisions because of it.

Negativity, however, leads to self-doubt and negative self-talk so, you must avoid it. Since negative thoughts will happen sometimes, remember to check your mindset and change it if necessary. You can always put a positive spin on a bad situation, and doing so will make you more confident.

As you work through hardships and obstacles, tell yourself that you can and will get it done. Stay positive and know that everything will work out, and you will see that your self-esteem increases. As your self-esteem increases, your ability to stay positive will increase, too.

Tip: Recite affirmations for positive self-talk. Please find a few that work for you and repeat them each day. You can say affirmations every morning or night, or you can recite them throughout the day as needed.

6. You Can Live a Happier and More Fulfilling Life

When you are positive, you will experience more positive emotions like happiness and fulfillment. Think about what you want in life, and if happiness is one of those things, then positivity is a must.

Tip: Listen to positive music as you begin each day. You could listen to uplifting music as you get ready for work or when you drive your kids to school. With positive music in your life, your thoughts are sure to be more positive.

7. Your Relationships Will be Better

If you want positive relationships, then you must live a positive life. A positive mindset will help you see the good things in other people, and you won’t be as annoyed by their faults. This will help you have meaningful friendships and relationships.

When the atmosphere around you is a positive one, then you will attract positive people. Healthy relationships then lead to greater life happiness, continuing the benefits forever.

This doesn’t mean that you can’t go to those you are close to when you are upset. Instead, it means that when you do go to that person for support, they can help you see the positivity in the situation again. Please don’t dwell on the negative things that happen, and talk them out in a positive way, instead.

Tip: Focus on the positive people in your life. Spend your time with those who inspire, motivate, and support you. Negative people can ruin your positive mindset, so fill your life with positive people instead.

8. It Will Help You Feel Gratitude

Gratitude will help you in many areas of your life. When you are grateful, you will be happier and more optimistic. You want the people in your life to know you are thankful for them, and being positive will help you express it.

Plus, when you are grateful, you are content with what you already have. Gratitude and contentedness can help you enjoy life knowing that you have everything you need.

Tip: Start a gratitude journal and write in it each day. Writing down the things that you are grateful for will help you stay positive and optimistic. It will be easier to remember all the good things you have in your life, too.

9. You Will Experience More Motivation and Courage

You will need motivation and courage to reach your dreams and achieve your goals. Staying positive is essential to accomplishing these things, so don’t hold back the positivity.

Negative thoughts cause fear and self-doubt, both of which will hold you back on your journey. Negativity can also cause you to struggle with focusing on the task at hand. If you can switch your mindset to a more positive one, that task will become easier to accomplish.

With courage, you will understand that you can handle anything that comes your way. You will remember how strong and resilient you are and that there is nothing you can’t overcome.

Tip: Focus on mindfulness as you go through your day. Mindfulness will help you stay present in the current moment and help you focus on the task at hand. Plus, mindfulness can help you stay positive all the time.

10. You Won’t be as Stressed

Positive people don’t feel stressed as often as negative people do. While stressful situations arise just as often for both types of people, those who stay positive don’t notice the stress as severely. Feeling less stress can help you fix situations easier and focus on the good in seemingly bad experiences.

Tip: If certain parts of your life cause more stress than others, then identify what needs to change. You can make changes that help with staying positive because you are the one controlling your life. Focus on one area at a time as you work to change your life for the better.

Final Thoughts on Why Is Staying Positive Essential in Life?

While there will always be negative situations that occur in your life, you can work on staying positive through them all. Going through life positively will help you in many ways, from increasing your immunity to helping you stress less. Make sure you don’t miss out on these benefits by staying stuck in a negative mindset.

These reasons that staying positive is essential in life will help you live the life you dreamed of having. As you remain positive, you will notice that your life gets better and that your overall wellness improves.

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

Every day is a day to shine. Shine on!