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5 Things To Do After 6 PM That Improve Your Mental Clarity

February 9, 2021 by Lakeisha Ethans

What do you do after 6 pm? For some people, that’s the time their day ends, and they get to relax. For others, they have more work to do. Still, others may have commitments of some kind at this time, or perhaps it’s dedicated to spending time with friends and family. Regardless, you need mental clarity. The world, meanwhile, is mostly speeding up for the rush hour as most people head home.

Whatever you use your evening time for, there’s one thing that is almost unanimously true. Few people are as sharp at 6 pm as they were during the day. For those who have some things that they still need to finish or some errands that need doing, the tiredness from the rest of the day can weigh heavily on them.

On the other hand, for those completely free after 6 pm, they may spend their time doing nothing in particular, getting more sluggish as time goes on. While having time off is great, and it’s good to get some rest after a long day, one can’t deny that at least some of that free time may have better ways to be spent.

If your brain is foggy after 6 pm, or if you’re looking to help stay more alert and clear any time of the day, there may be ways to utilize this time. Whether you’re busy or free after 6, there’s sure to be something you can do to help yourself and your brain out. Here are 5 things to do after 6 pm that improve your mental clarity.

1. Learn

If you’re the kind of person with a good chunk of free time after 6 pm, then you may want to learn better ways to use it. This is not to say that you should be busy non-stop and forgo all rest time. Instead, this means that you should learn to fill your time in positive ways for you.

Learning is one of the best ways to keep your brain engaged and help your mind form stronger functions and connections. If you have nothing to do in the evenings, take advantage of some of that free time! After all, building your brainpower through learning can help your cognitive function and clarity. Here are some ways to learn after 6 pm:

· Read

Please pick up a book you’ve been interested in and lose yourself in it, whether it’s fiction or nonfiction. You’re keeping your mind engaged, and you might even learn a few new things! Just make sure you’re reading for fun and enjoyment, not because you feel like you have to. Just a few pages can be enough to achieve these results!

· Satisfy Your Curiosity

Is there something you’ve been curious about for a while? Use your free time to learn something about it! Whether it’s an obscure topic or just a bit of fact-checking, you now have the time to answer the questions you’ve been wondering about.

· Try A New Hobby

Hobbies are a great way to expand your skillset and build your brainpower for better mental clarity. If you work in a technical field, try something artistic, and vice versa! Work out parts of your brain that don’t usually get exercised!

2. Go Outside

Have you ever noticed that you often feel calmer when you’re outside and have a clearer head? To understand why this happens, we have to think about structural plasticity – that is, the human brain’s ability and desire to rewire and produce neural connections based on its environment. Essentially, being in an environment that is enriching may help your brain function.

Nature is one of the best ways to “enrich” your brain easily and directly. The quiet that nature brings is contrary to the city-slicker life many of us live, allowing for a break from the hustle and bustle that removes the sensory overload. Studies have found that even if you can’t get to full-blown unfiltered nature, you can still benefit from exposure to the environment by:

Looking up at the sky
Being around trees and greenery
Listening to birdsong

3. Try Brain Dumping to Reach a State of Mental Clarity

The brain is like a natural computer of sorts. If you’re even a little tech-savvy, you probably know what RAM, or random-access memory, is in electronics. RAM is a kind of data storage that is taken up when you run software or applications. It’s helpful to think of brains as having a kind of “RAM,” too.

But what does this mean? Basically, your brain has a limited capacity to process multiple tasks and thoughts, often getting slower the more cluttered it gets. Worse still, many so-called processes that take up brian’s RAM lie in background thoughts, mental loads, sensory input, and other subconscious things.

Some activities can help clear up this RAM, like getting good quality sleep or relaxing calming practices. But in a pinch after 6 pm when you’re tired but have more to do, brain dumping is a good way to do it and clear up your mind! Here’s how to do it:

Step 1: Get a medium to write with. You can use a notepad or word program on your computer, a note app on your phone, or even traditional pen and paper.
Step 2: Write or type absolutely anything and everything that pops into your head, no matter how mundane or strange it is. Whatever thought crosses your mind, scribble it down quickly. Remember, even thoughts like “I don’t know what to type” are still thoughts you should write out! Don’t overthink, do.
Step 3: Continue this practice for 5-15 minutes, or longer if you really feel like you have a lot to let out.
Step 4: As an optional step, if your mental clutter on the page is clearly a little heavy, you can try to think about (and write your thoughts on) why you feel that way or why those words were in your head to begin with.

4. Do Some Mindfulness Meditation

You’ve probably heard about mindfulness meditation lots of times by now. It’s the act of meditating to ground your thoughts in the present, releasing anxieties, worries, and stressors as you do so. It’s meant to relax you and increase your positive thinking, and most studies have found that it works well.

Mindfulness meditation works wonders for concentration and may allow you to clear your head well and continue performing at an efficient and productive rate, even in the evenings. Here’s how to do it:

· Step 1: Settle Down

Find a relatively quiet location and sit down on a chair or cushion, sitting with your back straight (not stiff). Make sure you feel stable and relax your shoulders. Rest your hands on your legs, keeping your upper arms on the side of your torso.

· Step 2: Relax

Gently lower your chin, allowing your eyes to fall shut if they need to (though make note you do not have to close your eyes to meditate). Keep your body engaged without being too tense or loose.

· Step 3: Breathe and Feel

Take a deep breath and focus on the way your breath naturally fills and empties your body. Follow the rise and fall of your chest, feeling the way air enters your nose or mouth, fills your chest and stomach, then leaves again.

· Step 4: Maintain Focus

Your thoughts may attempt to creep in and call your attention away from your breathing. Notice them, but don’t react – don’t judge them or respond to them – and slowly redirect your attention to your breathing. You may count breaths to focus better.

· Step 5: Finish

Slowly raise your head back upwards, opening your eyes if they have shut. Gently bring yourself back to the present by taking notice of the things around you in your environment, then pay attention to yourself. How are you feeling? What are you thinking? Pause and decide how you will continue your day, then get up and do that!

5. Take A Break

If you’ve ever tried to spend a long time focusing on something, you might notice that your ability to concentrate gets less and less workable as time goes on. Your efficiency and productivity eventually start going downhill as you struggle to make your brain focus. There are several explanations for this:

Mental resources may be depleted over time
The brain may naturally ignore repeated and constant forms of stimulation
You are likely to be bored with the same task as time goes on

Regardless of which of these explanations is the truth, most research concludes that, for the most positive levels of mental focus, you need to take short breaks. Brief pauses from what you’re doing to shift your attention for just a short while may significantly increase your ability to focus. In other words, let yourself take a break, especially if you’ve been doing the same task for a long time and are suffering from general tiredness from the day wearing on!

Final Thoughts On Some Things To Do After 6 PM To Improve Your Mental Clarity

Most people don’t have optimal brain function all day long, especially as the day wears on. But that doesn’t mean that you can’t do little things to improve your mental state and help you keep a clear head so your daily tasks can still be performed without significant slowing.

Even if you don’t have any more tasks in the evening, that doesn’t mean you can’t enrich yourself. Many people want to pursue new goals but lack the time to do it, and you have it all right here! The way you manage your free time can determine your success and accomplishments in life, so it’s a good idea to use it wisely.

There are plenty of things you may need to do after 6 pm. There may also be nothing that you need to do at this time. Still, regardless of your commitments, you can do any of these things to improve your mental clarity, so you don’t suffer the effects of brain fog too much!

If all else fails, though, remember that it is also wonderful to rest after 6 pm sometimes. It would be best if you recharged every once in a while, and there’s no harm in giving yourself some breathing room. Balance might be the key to mental clarity and positive thinking!

5 Therapists Reveal 7 Techniques to Declutter Your Brain

February 9, 2021 by Lakeisha Ethans

Does your head ever feel muddled? Do you tend to get easily overwhelmed or confused? Do you have trouble organizing your mind and thoughts? If you relate to those statements, then your brain might be cluttered! Luckily, it’s something you can undo to declutter your brain.

Five leading therapists reveal the seven effective ways to declutter your brain for clarity in thoughts.

1. Challenge Feelings Of Self-Doubt

Self-doubt can be rooted very deeply, which means that telling yourself nice little words may not work. That’s why the trick is to challenge feelings, not merely try to brush them off or talk them down. Superficial platitudes are unlikely to work when your self-doubt is buried within your entire psyche.

For example, you are unlikely to respond to phrases like:

“I’m awesome!”
“These voices are lying, and I’m great!”
“I can do it!”

According to the psychotherapist, licensed clinical social worker, and renowned mental strength expert Amy Morin, learning to declutter here requires not confidence but courage. Many people often assume that self-doubt can be conquered simply by becoming more self-assured, and while that is technically true, you can’t build that overnight. Accepting the fear and being brave in its face lets you take action.

What does this mean? The next time you see self-doubt forming, tell yourself that you’re taking that self-doubt as a challenge. This is because you’re trying to retrain your mind so that you learn, one step at a time, that your self-doubt is lying to you. It’s time to prove your own self wrong, and through this, you’ll slowly learn that your brain may not be right all the time!

2. Look For Movement And Sensation In The Natural World

The natural world is full of beauty and wonder, and there are ways you can engage your senses, muscles, and body in the world around you. This is a beautiful way to help declutter your mind, and it can also be good for your physical health.

Royal College of GPs chair Professor Helen Stokes-Lampard states that general practitioners have begun to use social prescriptions to help patients. This refers to using non-clinical recommendations to boost mental and physical health. The world outside gives people a chance to be active and expand their positive thinking and overall wellbeing.

The stress relief and wellness you may get from engaging in the natural world can help you declutter and gain clarity.

uHere are some ways to do so:

· Physical Connections To Nature

In this day and age, few people will come into close contact with nature more than a few times a year. Gone are the days of regular picnics and rolling around in the grass. Though, of course, some people in rural areas continue these acts, the fact remains that most people caught up in the hustles and bustle in the world don’t physically interact with nature as much as they used to. So do that! Go to a park and lie in the grass. Head to a quiet area and listen to the birds. Keep a plant. Do what you need to do to get close to nature!

· Movement In Nature

Just walking a little every day is a great way to clear your head, but doing it in nature is even better. Something is relaxing and restoring about performing even the simplest form of exercise outdoors. If you’re into sports, even better!

· Gardening

There are so many positive effects of gardening, and one of them is its ability to reduce stress levels and help your cognitive function. Merely taking care of living organisms is already an excellent way to manage negative moods, but doing it outdoors and in a physically active way helps even more.

3. Try Minimalism Lite

Minimalism is a great movement and style choice for decluttered thoughts, but of course, not everyone wants to go the whole mile with that. People can’t deny that some things that bring them joy are material items, and for those who like building collections of things, it may not be the best option.

But living a less cluttered life is still something that will transfer to your mental state. As a general rule, a chaotic environment will typically lead to a cluttered mind. If what you see the moment you wake up is a mess, you’re starting your day off with decreased positive thinking.

The act of cleaning itself can feel quite therapeutic, says Own Your Anxiety author and anxiety coach Julian Brass. As such, spending a little time decluttering can also help your brain naturally declutter itself as you go. This means that regularly removing excess stuff from your home can be just as helpful as maintaining minimal excess to begin with.

Here are some reasons you should try a lighter version of minimalism to reduce clutter in your life:

· It’s Demanding

Clutter and things in general demand space. They demand effort to move and clean. They require time to organize and money to buy. They can be overwhelming and require upkeep and maintenance. You won’t have time to keep a clear mind if you’re occupied with ways to handle your accumulated things.

· Possessions Don’t Carry Memories

Studies indicate that people often become attached to clutter and disposable items that hold some positive memories. Some don’t even have memories attached – they feel valuable, like something you’ve had for twenty years, even if you haven’t used it in ten. Some keepsakes are worth having, but worn-out shoes, tattered random magazines, and other damaged and unusable items with no significant sentimental value aren’t worth keeping around. It would be best if you didn’t have to rely on these items for mental security, and let go of them can free up mental space and declutter your brain.

· It’s Easier To Process

The brain can have difficulty processing very cluttered environments, as there’s a lot to take in at once. Clearing up and keeping clean, streamlined spaces also make it easier to spot any buildup of clutter to get rid of again.

4. Separate Worry From Problem-Solving

When faced with a difficult situation, problem-solving needs to be done. Overwhelming negative emotions can negate that right away. Of course, there is nothing wrong with feeling bad when things go south. The importance lies in separating those feelings from the actual issues you’re dealing with.

Morin makes the distinction clear. Problem-solving involves finding solutions, whether by changing the environment, addressing the issue, or finding ways to move on. On the other hand, ruminating in worry involves:

Rehashing and replaying bad memories
Second-guessing all the choices you’ve made so far
Imagining the extraordinarily improbable and catastrophic worst-case scenario
Going in circles of negative thought

Morin recommends spending 15 minutes daily dedicated to worrying and being anxious. Essentially, you set aside worries until you reach your dedicated 15 minutes, then worry as much as you want for that time, and stop when the time is up. Whenever new worries come, you can only sit in them and ruminate during those 15 minutes.

This allows you to remove the worst negativity from your day quickly, decluttering your mind so you can think more clearly and with sharper intent. It prevents you from being bogged down by unnecessary stress that clutters your mind!

5. Keep A Journal

Journaling is a proven method of maintaining positive thinking every day, and it also gives you an avenue to declutter your brain. Neuropsychologist Sanam Hafeez, Ph.D., states that journaling allows the mind to organize its thoughts, analyze them, and relax.

Research certainly agrees, as most studies indicate that journaling can boost positive thinking, reduce stress, and even improve thought clarity. When you journal, you:

Get to express intrusive, embarrassing, and unwanted thoughts without judgment.
Free up mental space for more pressing matters, decluttering your brain as you go
Gain better cognitive resources and thought clarity
Cope with negative emotions and situations in positive ways

Not much of a writer? Try using bullet journals or just writing a few sentences! Once you get into the habit, your words will flow easier each time.

6. Learn To Pause, Daydream, and Rest

In today’s busy world, it’s easy to feel like you need to keep going and going, even when you’re tired of longing for a break. There’s wisdom in learning to pause and take a break, especially if you allow your mind to wander a little. The excess clutter that crowds up your mental faculties won’t have the chance to be processed and diffused if you never rest.

Psychologist Jennifer Hughes, Ph.D., says that the human brain is designed to wander and daydream. It’s part of what allows for productivity, innovation, and creativity. Cluttered brains prevent that creativity from occurring, and studies have found that it’s most positive actually to let your brain daydream as it desires!

Sadly, many people equate daydreaming to laziness or idleness. That’s not the case. Haven’t you noticed that, after a brief break, you tend to be more productive? Pauses in tasks are crucial to the decluttering process – if you don’t give yourself time to breathe, stuff builds up in your head!

7. Don’t Wallow In Self-Pity

Self-pity is a pretty useless emotion. It’s not healthy or productive, unlike other negative emotions like sadness or anger. It merely involves magnifying current situations and making them big enough for you to sit in. It’s easy to get stuck when you pity yourself, and your brain gets more and more clogged up with your complaints and muddy thoughts.

Morin recommends stopping pity parties in their tracks by circumventing them with something positive. Even if you can’t solve the issue causing those feelings, at least turn your attention to something productive and useful. She also cautions against using red flag self-pity language, such as:

Why does bad stuff always happen to me?
Nobody understands me!
No one ever wants to hang out with me.

These kinds of phrases perpetuate the pity cycle, further taking up space in your mind. You’re much better off letting go of these thoughts. Instead of wallowing because your date canceled on you, spend the night treating yourself! Or, instead of getting stuck in the knowledge that you can’t solve the health issue of a relative, turn that energy to volunteer work that supports a relevant health cause. It makes all the difference.

Final Thoughts On Some Effective Ways To Declutter Your Brain For Clarity In Thoughts

A cluttered brain is hard to work with! It tends to make bad decisions, worsens negative mood, and makes you feel bad in general. Make sure to take the time to declutter your brain regularly, and you’ll enjoy clearer, more workable thoughts and a more relaxed life!

4 Daily Habits That Promise Positive Results

February 9, 2021 by Lakeisha Ethans

Are you a proactive person? Proactiveness can best be defined as self-initiated behavior that allows for the prevention or future solution placement of problems that may occur. It’s the opposite of reactiveness, which means only reacting to the events as they happen, often with less successful results.

This trait is often considered one of the most crucial for success, productivity, and effectiveness. So how can you make yourself a proactive person? The answer is simple: by starting with what you do. Here’s how experts reveal 4 proactive activities that promise positive results.

1. Create A Self-Care Routine

Self-care is great, but if you want to be proactive in self-care, you’ll want to make it into a routine. A lot of people make the mistake of only performing self-care when they really need it. They’ll let themselves get to the point of dire stress before finally stepping away. This is “reactive” self-care and isn’t the best way to get the most out of Me Time! You want self-care to always exist, preventing stress from reaching burnout levels in advance. That’s proactivity!

Licensed Mental Health Counselor, Nationally Certified Counselor, and Diplomate and Clinical Specialist in Child and Adolescent Counseling Stephanie Sarkis, Ph.D., makes it clear that proactiveness in self-care is extremely crucial for positive thinking. Research has shown a similar fact – self-care alleviates stress severity, eases mental illness symptoms, and even helps with productivity, performance, and problem-solving.

Basically, regular, proactive self-care, performed because you value yourself and not because you have no choice at the last minute, is good for you all around. You’ll be less burned out, you’ll be able to manage difficult situations, and you’ll feel better every day. Those are some great positive results!

Self-care expert Gill Lopez, who has conducted lots of research in the field, outlines the following tips for making proactive self-care routines:

· Find What Works For You

There is no one-size-fits-all when it comes to proactive self-care. Some people may find that certain common self-care activities don’t help them at all! (For example, taking a bubble bath may make you feel restless if you dislike sitting still.) So, tailor your self-care to you! Begin by listing some things that make you happy and work your way from there.

· Find Ways To Incorporate What You Love Into Your Life

So, you’ve listed what you like. Now, think about if these things help to ground, calm, and center you. If they do, consider ways you can incorporate them into your daily life. For example, if you like the scent of lavenders, try adding lavender-scented items to your space. Or, if you love nature, schedule weekly hiking trips and spend a short amount of time daily walking in a park.

· Adjust As You Go

Sometimes, your goals for self-care won’t actually work out when you put them into practice. Don’t be afraid to make changes! Evaluate your self-care routine regularly to see what is and isn’t working for you.

2. Empower Yourself With Adaptable Plans and Goals

No one can deny the importance of goal-setting and making plans when it comes to achieving dreams or moving towards success. Satisfaction and performance are often improved through the use of positive goals in everyday life and schedules.

But there are many common mistakes that people make when trying to set goals, and that can mess things up! Overly rigid goals may be more of a hindrance than a help, so you want to learn to empower yourself with your plans, not give yourself even more hassle. Here are some tips from Eastwick Executive Vice President and General Manager Heather Kernahan for better empowerment through the use of adaptable plans goals:

· Build Your Confidence With Preparation

You can’t prepare for anything, but you can prepare yourself for enough. You don’t have to be strict and perfect to prepare, and there are many different kinds of preparation: mental, physical, technical, informational, and so on. Find the kinds of preparation that make you feel confident when it’s time to put your plans into action and strike a balance between perfectionism and carelessness.

· Tailor Plans To You

You’ll hear all kinds of advice – most of it unsolicited – about what you should or shouldn’t be prioritizing. Remember, no opinions of others matter more than your own. You get to decide what matters most to you and set goals and plans accordingly.

· Be Open To Possibilities

A lot of people make the mistake of accidentally restricting themselves with their goals and plans. There are so many opportunities that show themselves every day, and you need to be ready for them with positive thinking. Be prepared to adapt to new openings that you come across, and also be prepared to adjust if you’re struggling.

Now that you know how to set plans and goals that are adaptable, it’s time to spend some time actually putting those goals into place! Creating daily plans, short-term goals, and long-term goals is a great way to get things into motion. You’re being proactive by planning ahead for the future, which is guaranteed to get you positive results if you’re doing it the right way!

3. Take Charge Of Your Health

Your health is arguably the most important part of your life. That’s why proactivity in your medical status and health is one of the most crucial ways to ensure long-term positive results – like an increased lifespan!

Instead of waiting for your health to go downhill before seeing a doctor or even thinking about your physical state, learning to take charge of yourself in a proactive way. Banner Health physician Dr. Jessica Regnaert recommends the following steps for taking charge of your health:

· Know Your Family History

Your family history determines what you should be screened for, what your doctors should be on the lookout for, and what current seemingly harmless issues may point to. It’s extremely crucial to your health, and most experts agree!

· Take Preventative Measures

Vaccinations, a healthy lifestyle, and any other recommendations your doctor may have can make the difference between developing a disease or not. Prevention is a prime example of true proactiveness, after all!

· Get Your Regular Screens and Tests

For many health conditions, prevention is the best cure – but you can’t always prevent everything, and that’s where screening comes in. Early detection can be a huge lifesaver when it comes to disease. Talk to your doctor about screenings that you need and make a list of them, then make sure to attend. This includes annual standard checkups!

4. Make Some Smart Money Moves

If you’re in a position to spare some money, then one of the most proactive activities you can engage in is putting it in wise and smart places. It’s one of those things that feels hard to do now but only promises more and more positive results as time moves forward.

Personal finance and business writer Kate Luther recommends some of the following things as proactive steps for your future when it comes to managing your money wisely:

· Start Saving

A worrying number of people still don’t have any savings, and with economic changes and job market troubles, it’s easy to see why you may have not prioritized putting aside any money. After all, you likely have more significant financial responsibilities to attend to! But that doesn’t mean you can’t start saving just a little bit. This doesn’t mean putting aside 10% or even 5% of your earnings – it can mean just putting $5 a month aside to build up in the background over time. A little financial cushion can provide you with even a little bit more security, and that’s something everyone can benefit from.

· Start Paying Down Debt

Naturally, this is significantly easier said than done. But just like with saving, a little bit can add up over a long period of time! Adding just $5 to your monthly standard payments lets you take charge of your finances and will show itself in significant ways over time. It’s not quick, but it is effective, and every little bit provides something positive.

· Learn About How Investing Works

There are many kinds of investment plans, and in the United States, those with an IRA or 401(k) probably already know what sort of plan they’re on. Other countries have their own versions of this. But no matter where you’re from, when making a decision, you need to know more details than just how much risk you’re willing to sign up for. What’s the difference between all the available mutual funds? What are the fees like? What’s the value for the stock you’re looking at? What tools can you use to manage and control your finances? So instead of diving headfirst into trying to “invest” right away, begin by simply learning how it all works. It will be easier for you to make smart decisions when you have more than surface-level knowledge!

· Start Considering Your Retirement

A huge chunk of the world doesn’t have any retirement savings at all. This is due to the lack of understanding and knowledge of what goes into retirement, but it can also be due to feelings of fear or hopelessness when it comes to looking at the future. This is even worse for those on tight budgets. So reduce some of that fear by doing research into retirement options and find ones that interest or may work well for you. See Birch gold prices if you’re thinking about setting up a gold IRA. You don’t need to financially commit to them just yet, especially if you’re younger, but knowing your options always helps.

· Think About Estate Plans

It’s bleak to think about, and it makes sense that few people want to think, in detail, about their death – especially younger individuals. But planning for death and the future can make all the difference for the financial state of your family one day, and it may even save them money later on. This is because, in most countries, legislators have an in-place plan of what will happen to the belongings of those who pass away unless they override it with a will of their own. As such, the positive results estate planning promises aren’t just for you – they’re for the future, your loved ones, and your peace of mind as you age.

Final Thoughts On Some Proactive Activities That Promise Positive Results

Being proactive means being prepared. It means being ready for multiple possibilities and, if something does hit you out of the left field, it means knowing how to react in the most positive ways. By practicing proactive habits and activities, you allow yourself favorable results, good handling of difficult situations, and a better future.

10 Scientific Reasons Eucalyptus is Good for Your Health

February 9, 2021 by Power of Positivity

For thousands of years, humans relied on essential oils for food, perfume, and medicinal uses. Modern science now confirms some of their health benefits. One quintessential favorite comes from the eucalyptus tree.

Most essential oils are safe for your skin if you dilute them with a carrier oil. These unscented oils safely dilute the essential oil without affecting its effectiveness. Some common ones include sweet almond, jojoba, coconut, and olive oil.

Ten Potential Benefits of Using Essential Eucalyptus Oil

Are you interested in trying essential oils for your health? Eucalyptus may be one to consider. Here are ten possible benefits of using eucalyptus oil for its health benefits.

1. Can Help Reduce Coughing

Not only does coughing irritate your chest and lungs, but it often drains your energy. According to an article published by the American Lung Association, coughing is a vital reflex that helps clear your airways from irritants and excess mucus. Although coughing is beneficial, it can make your throat feel scratchy and raw.

An article published by the Florida Naturopathic Physicians Association states that eucalyptol is a powerful expectorant. An expectorant is a substance that helps thin excess mucus in your airways so you can expel it.

It’s why you often find eucalyptol in chest rub remedies and aromatherapy vaporizers.

•How To:

Add 2-3 drops of eucalyptol oil to a tablespoon of your favorite carrier oil. Rub the mixture on your chest, neck, and back.

2. May Minimize Seasonal Allergy Symptoms

Are you one of the thousands of people across the country who battle with seasonal allergies? These allergies are usually worse in the spring and summer when pollen count and other microbes are at their peak. Seasonal allergies are notorious for causing sneezing, coughing, congestion, runny nose, sore throat, and itchy eyes.

If you want to minimize your symptoms naturally, you might consider trying eucalyptol oil. According to a study published by BMC Immunology, the anti-inflammatory properties of eucalypt can also affect your body’s immunity responses. So, it may be used to help suppress many of your seasonal allergy symptoms.

• How To:

Add 5-7 drops of pure eucalyptol oil in a diffuser to use at home or work. You can also mix three drops of it in a tablespoon of sweet almond oil to use as a vapor rub on your neck, chest, and under your nose.

3. Helps Respiratory Issues

Since eucalyptol oil has anti-inflammatory properties and may boost your immune system, it may also be useful for treating respiratory issues. It stated in a study published by the Alternative Medicine Review. These issues include chronic bronchitis, COPD, and asthma.

• How To:

If you have sinus issues or other mild to moderate respiratory issues, you can add 5-7 drops of eucalyptol oil to a vaporizer or diffuser in your home. You can also pour a cup of boiling water into a large bowl and add 3-5 drops of the oil. Cover your head with a towel and inhale the soothing vapors for about 15 minutes.

4. May Reduce Pain and Inflammation

If you have mild to moderate pain or inflammation, you may think about using eucalyptol as an aromatherapy treatment. A study published by Evidence-Based Alternative Complementary Medicine demonstrated promising results. Participants in the study had knee replacement surgery, and one group inhaled eucalyptol oil 30 minutes for three days.

When researchers compared the vitals and pain scale of these patients with the control groups, they found that the eucalyptol inhalation effectively minimized their pain. The study concluded that using eucalyptol inhalation may be a valuable tool for reducing pain and lowering blood pressure after total knee replacement surgery.

If using this essential oil shows promise after a painful surgery, it stands to reason that it may help with other acute and chronic pain, but more research about its potential needs to be completed.

• How To:

Sniff from a bottle of pure eucalyptol for 3-5 minutes. For a topical solution, add 2-3 drops of the oil to one-fourth cup carrier oil and rub it gently into the affected area.

5. It Can Fight Infections

Your body has a unique self-defense network called your immune system. Whenever anything foreign enters your body, your white blood cells surround and attack it. The aftermath is inflammation and infection.

Some of the most common infections you may recognize come from microscopic pathogens like E. coli and S. aureus, which causes staph infections. According to research published by the Asian Pacific Journal of Tropical Biomedicine, eucalyptol oil showed promising results as an antibacterial and antifungal.

• How To:

If you have an infected area, mix 2-3 drops of eucalyptol oil with a tablespoon of carrier oil, and gently treat the area. Add 3-5 drops of the pure oil to a diffuser if you want to inhale it.

Make this honey ginger tea to stop coughing immediately.

6. Helps Wounds Heal

For minor cuts and other wounds, eucalyptus oil may be a wise addition to your home remedy collection. Since it has antimicrobial and antibiotic properties, using eucalyptol topically may help cuts, bruises, minor burns, or bug bites.

According to an article published by Evidence-Based Complementary Alternative Medicine, eucalyptol oil may also be used to treat certain skin issues. Of the 88 essential oils studies, eucalyptol demonstrated potential for treating at least 20 dermatological conditions. These include dermatitis, athlete’s foot, boils, blisters, shingles, and even chickenpox.

• How To:

If you have a larger area to treat, mix 3-5 drops of eucalyptol oil with a ¼ cup carrier oil. For smaller sores or cuts, mix 2-3 drops in a tablespoon of carrier oil. Rub it gently on the affected area until it heals.

7. Can Soothe Earaches

Earaches are painful conditions that are common in children, but adults can have them, also. They can be caused by infection or inflammation in your middle or inner ear. Sometimes, they present with fever, jaw pain, and fluid leaking from the infected ear.

Did you know that eucalyptol has antibacterial and pain-fighting properties that can soothe a painful earache? Sometimes, you can have infections and fluid building up in your ear due to colds and allergies. A little eucalyptol may help.

• How To:

Dilute the eucalyptol with a carrier oil, dab a little on a cotton ball, and gently place it in the affected ear.

8. May Boost Mental Clarity

Frontiers in Anti-Aging Neuroscience published a study of several prominent essential oils, including eucalyptol oil. They concluded that eucalyptol oil, as well as seven other essential oils, have neuroprotection properties.

These oils also have naturally occurring antioxidants that protect cells and may minimize premature aging. Since eucalyptus oil can help protect brain cells, using it as an aromatherapy oil may boost your mental clarity.

Do you know that miserable brain fog that seems to descend right after lunch? Inhale a little pleasant eucalyptol oil and see the difference it can make.

• How To:

Mix 2-3 drops of eucalyptol oil with a carrier oil and pour it into a small glass roll-on container. Use it as aromatherapy throughout the day by just smelling it or dabbing a little on your wrists or under your nose.

9. May Soothe Tired and Aching Muscles

After coming home from a long day at work, your body may be aching from head to toe. You may also feel sore after a long work or your daily workout. It’s also common to experience worn, achy muscles when you have a cold or flu.

Why not mix the benefits of massage with a soothing essential oil like eucalyptol? According to an article published by the Arthritis Foundation, using diluted eucalyptol topically may also reduce arthritis pain.

• How To:

Make your healing muscle balm by mixing 7-9 drops of eucalyptol in one-half cup carrier oil. Keep it sealed in a small dark-colored jar. Rub the scented oil generously on the affected muscles or joints.

10. May Help You Sleep Better

Do you feel exhausted and rundown even when you awaken in the morning? Perhaps you’re not getting enough sleep. It’s recommended that adults get 7-9 hours of sleep each night.

If you have problems falling asleep, essential oils like eucalyptol may help. An article published by the American Sleep Association recommends using eucalyptol oil topically or in a diffuser to open your sinuses more and help you sleep better possibly.

• How To:

Consider keeping a diffuser by your bedside at night. Add 5-7 drops of eucalyptol oil and allow it to diffuse while you sleep. You may also add a couple of drops of lavender oil to increase the soothing effect.

A Word of Caution

Just because eucalyptus leaves are vital food for koalas doesn’t mean the leaves or essential oil is safe for human consumption. Only use this natural product as an inhalant or topically. Don’t swallow the oil, and do not use it in your mouth or eyes.

Final Thoughts on the Benefits of Eucalyptus

These cited studies demonstrate the potential benefits of using eucalyptol topically and in your diffuser. It has an earthy, familiar scent that can make you breathe better and relax. If you show any signs of an allergic reaction, discontinue its use immediately.

If possible, always use natural remedies like essential oils to treat your ailments. Natural things like eucalyptus can soothe many of the things that ails you.

11 Health Benefits of Macadamia Nuts According to Nutritionists

February 9, 2021 by Sarah Barkley

Macadamia nuts taste similar to butter and have a creamy consistency. These nuts are more than just a delicious snack, as there are many benefits of macadamia nuts. These health benefits can improve your health and help you feel better each day.

You can eat macadamia nuts alone or use them in baking and as additions to other dishes. They have a tough outer shell, so make sure to remove that beforehand.

Macadamia nuts are nutrient-rich and full of beneficial plant compounds. They have a higher fat content than other nuts, with more than 75% of their makeup being monounsaturated fats. These nuts also contain essential vitamins and nutrients.

The high-fat content is the only benefit of macadamia nuts, though. Nutritionists found that these nuts are one of the healthiest snacks you can choose. Adding macadamia nuts to your diet can benefit nearly every area of your health.

Eleven Health Benefits of Macadamia Nuts

Are macadamia nuts healthy for you? You will be delighted to learn just how good they are for you.

1. Macadamia Nuts Are Full Of Nutrients

Macadamia nuts contain around one gram of natural sugar, making them a low glycemic index food. They are low in carbohydrates, contain fiber, protein, and other essential nutrients, too. One ounce, which is less than a quarter cup, of macadamia nuts contains the following daily recommended values:

6% iron
58% of manganese
23% vitamin B1
5% vitamin B6
5% phosphorus
11% copper
9% magnesium
10% fiber
4% protein
22% thiamine

Additionally, macadamia nuts contain vitamin A, riboflavin, niacin, and folates. They also contain zinc, calcium, potassium, carbohydrates, and antioxidants. With all of these nutrients packed in, these nuts are a beneficial addition to your diet.

Keep in mind that one ounce of macadamia nuts contains over 200 calories. If you consume too many, it could skyrocket your calorie intake for the day. These calories come from essential nutrients and vitamins, so they don’t have the same detrimental effects on your body as unhealthy options.

2. Macadamia Nuts Are Rich In Antioxidants

This delicious snack contains antioxidant flavonoids, which can help prevent chronic disease. Plus, flavonoids help lower cholesterol levels, furthering the prevention effect.

Macadamia nuts also contain other antioxidants that neutralize free radicals. Free radicals are unstable molecules that result in cellular damage and lead to severe health conditions. As one of the best benefits of macadamia nuts, antioxidants can save your life.

These antioxidants can help prevent the following conditions:

diabetes
Alzheimer’s
heart disease
cancer
brain disease

3. Macadamia Nuts Improve Your Cardiovascular Health

Research shows that eating macadamia nuts decreases your risk of having a heart attack, stroke, or other cardiovascular health emergencies. Since they significantly lower cholesterol levels, these nuts help stabilize blood pressure, promoting heart health. The American Heart Association explains that macadamia nuts reduced cholesterol levels in the blood just as much as a heart-healthy, low-fat diet.

Monosaturated fats help reduce the risk, too, as you aren’t filling your body with unhealthy fats. With less unhealthy fats in your diet, you are less likely to develop blockages in your arteries.

Additionally, the anti-inflammatory markers leukotriene and B4 also decrease the risk of heart disease. Sources explain that one in four people die from heart disease, so you must find ways to reduce your risk.

4. Macadamia Nuts Reduce Your Risk For Metabolic Syndrome

Metabolic syndrome isn’t just one condition on its own. Instead, it is a group of risk factors that include:

high blood sugar
increased blood pressure
excess body fat around the waist
high cholesterol or triglyceride levels

Your risk of developing heart disease, stroke, or type 2 diabetes increases for each risk factor you have. Once you have three risk factors, you will be diagnosed with metabolic syndrome. If you have three or more factors, your risk of developing life-threatening conditions drastically increases.

Studies show that consuming between one and three ounces of macadamia nuts each day helps maintain blood sugar. The participants experienced increased levels of hemoglobin A1c, which is a long-term blood sugar control marker.

Additionally, monosaturated fats further the risk reduction of metabolic syndrome. These fats are particularly beneficial to people with type 2 diabetes, improving their symptoms and preventing other conditions from developing.

5. Macadamia Nuts Aid In Weight Loss

Although macadamia nuts are calorie-dense, they can still help you lose weight. The calories all come from healthy vitamins and nutrients, though, so it isn’t as damaging to your body as calories from unhealthy foods.

The high protein, fiber, and fat content reduce hunger, allowing you to feel fuller for extended amounts of time. Monounsaturated fat makes you feel full because it takes longer to digest, while the protein and fiber content prevents drastic blood sugar changes. Without sudden blood sugar changes, you won’t have as many cravings and can hold off until healthy options are available.

Macadamia nuts also contain omega-7 fat palmitoleic acid, which is a monosaturated fat. This fat protects your body from unwanted weight gain as it decreases the size of fat cells.

6. Macadamia Nuts Improve Your Digestive Health

The high fiber content of macadamia nuts helps maintain a healthy digestive system. You will have more regular bowel movements, preventing constipation and other digestive issues. If you’ve ever had digestive problems before, you know that it can be painful and uncomfortable.

7. Macadamia Nuts Contain Anticancer Properties

The flavonoids and tocotrienols found in macadamia nuts help fight or kill cancer cells. Tocotrienols are a type of vitamin E that often acts as an antioxidant. These vitamins have powerful anticancer properties and, along with flavonoids, destroy damaging free radicals.

8. Macadamia Nuts Improve Your Brain Health

Vitamin B1, also known as Thiamin, is found in macadamia nuts and converts carbohydrates into energy. Your brain requires this process, or your brain health will suffer. By eating more macadamia nuts, your brain function can improve and continue working efficiently.

Additionally, the tocotrienol content can protect your brain from conditions like Alzheimer’s disease and Parkinson’s disease. Tocotrienol protects your brain cells from the damaging effects of glutamate toxicity, which is a key factor in developing brain diseases.

Monounsaturated fats also improve brain health as oleic acid, a type of fat, protects the brain from oxidative stress. Oxidative stress occurs when there is an antioxidant and free radicals imbalance. The free radicals can damage your tissues and cells, as they outnumber the antioxidant.

Furthermore, the palmitoleic acid found in macadamia nuts increases protection to the brain’s nerve cells. Palmitoleic acid is a component of the myelin, which is the fatty protective layer of the nerve cells.

9. Macadamia Nuts Improve Your Bone Health

Since macadamia nuts are a source of calcium, potassium, phosphorous, manganese, and magnesium, they can improve your bone health. With this improvement, your teeth and bones get stronger while it prevents bone disease and dental issues.

10. Macadamia Nuts Improve Your Skin Health

The fatty acids in macadamia nuts improve your skin health in a few ways. Your skin will become softer, the appearance improves, and irritation will ease.

Additionally, macadamia nuts contain an acid that delays the signs of aging and repairs your skin. Macadamia nuts prevent age spots and wrinkles, and they protect your skin from sun damage.

The palmitoleic acid found in this nut also prevents tissue dehydration and promotes skin regeneration. It also increases the production of elastin and collagen, which keep your skin strong and flexible.

While consuming macadamia nuts helps, you can also use nut oil on your skin to give it a youthful glow. The oil is thick, but your skin absorbs it quickly and easily. Palmitoleic acid naturally occurs on your skin, but the amount diminishes with age, making nut oil a beneficial supplement.

11. Macadamia Nuts Help Fight Inflammation

As a good source of alpha-linolenic acid, macadamia nuts can help fight inflammation. With inflammation being a cause of coronary heart disease, this is an essential benefit that you can’t ignore. It also helps prevent and reduce inflammation that accompanies arthritis.

The inflammation-reducing properties of macadamia nuts benefit gut health. They protect you from developing irritable bowel syndrome, Crohn’s disease, and ulcerative colitis. Studies show that nut oil can also reduce skin inflammation.

Final Thoughts on Health Benefits of Macadamia Nuts According to Nutritionists

The nutrition in macadamia nuts is far-reaching, and they can improve every area of your health. Add these nuts to your diet and keep them on hand for an easy and healthy snack option that gives you a boost of nutrients. You will feel more energetic, and you won’t be as likely to get hungry before your next meal.

Plus, with every ounce of macadamia nuts you eat, you receive a significant portion of your daily recommended values of vitamins and nutrients. Because of this, the nuts can help with weight loss, reducing inflammation, and preventing diseases and other conditions.

As a delicious snack or a beneficial addition to other dishes, you can use macadamia nuts in many ways. You can even use them in place of croutons on a salad or use the nut oil as cooking oil. No matter how you choose to incorporate them into your diet, you will experience the benefits of macadamia nuts.

10 Habits That Can Block Your Connection to the Spirit World

February 9, 2021 by Power of Positivity

There is a world beyond that which we can see with the naked eye. In that world roams the spirits of the dead. They may be trapped there, waiting to get messages across about some final order of business before they can finally go to rest.

Someone in our world must receive those messages. Perhaps you have been trying to receive them with no success. There’s something preventing communication, and most likely, it’s habits that you aren’t even aware of.

These Ten Behaviors Might Block Your Connection to the Spirit World

There are quite a few reasons why a person would not be able to get messages from the spirit world. Here are ten habits that would prevent that from happening.

1. Being skeptical.

We live in a world where many people don’t believe in what they can’t see. However, communicating with spirits is not a gift that comes easily. You’ll face skeptics and even ridicule sometimes. If you aren’t strong or cautious, you may find yourself being skeptical also despite your ability to commune with the dead.

Communicating with the dead is no parlor trick. It takes a symbiotic effort of the mind, spirit, and body to receive these messages. If you don’t believe in your abilities or believe in communicating with the dead, then there is no way you’d be able to receive the messages.

Being able to do something as unique as communicating with deceased people requires the utmost faith. Get those naysayers out of your head, and your communication with the spirit world could be restored. Be confident that you will succeed, and open your mind to hearing them.

2. Allowing a muddy aura blocks the spirit world.

If you have a cloudy aura, this could be the reason that you’re unable to receive messages from the dead. You must be of a pure mind and pure heart to receive these cryptic messages. They aren’t going to just come to anyone.

Your aura is essentially your spirit – you. A muddy aura indicates that your soul or your psyche may be confused or in turmoil. It would be best if you straightened this out before you can communicate with spirits.

There are several reasons that an aura could be cloudy, and describing them all would take another article. However, start there. Before you try to receive any other messages from the spirit world, ensure that your aura is cleansed and ready to receive.

3. Trying to communicate while being stressed out.

Just like stress can affect every other area of your life, it can impede your ability to receive messages from spirits. Stress interferes with your cognitive functioning. To obtain guidance from the spirit world, your mind must be clear and ready to receive.

According to Harvard Health, stress causes your brain to behave differently because of how it affects your brain.

When you’re stressed, it’s like you’re in a fight or flight situation. Your amygdala takes over the stressful situation, leaving the rest of your brain to take on the amygdala’s original job.

This means that the rest of your brain is stretched too thin and can’t function efficiently. You may have gaps in memory, and you can’t focus as much as you need to. You won’t be able to communicate with spirits if your brain isn’t functioning right.

4. Not fully listening.

If you’re expecting a full-on, straightforward conversation, think again. After all, you’re communicating with spirits. They aren’t going to speak on your terms no matter how much you try to make them.

It would help if you listened to what they are saying to you. Let go of your expectation of what you think the message will be or how they will communicate with you. Open your mind and your heart and receive the news as they give it to you.

Think of it as communicating with someone who speaks a foreign language. You must be ready to listen to the language and the differences in how they speak. Essentially, you must be prepared to receive “spirit talk,” which may not even be words. Just be open-minded, and the communication may come to you.

5. Asking the wrong questions.

Communicating with spirits is a two-way street, and you must have the right inquiry to receive any answer. Simply wanting general information may not be specific enough. It would be best if you had a reason for communication.

Another issue is asking complicated questions. Spirits often will not give lengthy, well-thought-out responses. Simple yes or no questions may be your best bet. If you need a little more details than this, try breaking the problem up into simpler terms.

6. Not understanding the messages.

There is a possibility that they are communicating with you, but you don’t understand what they’re saying. Again, as stated in the fourth behavior, they aren’t going to have a full-on, cut and dry conversation. You’ll need to practice your ability to understand what they’re telling you in the way that they are telling you.

Continually trying to contact the spirit world without understanding how they communicate will only lead to frustration and failures. Take the time to observe messages in all forms that may occur. Once you’re more familiar with the process, you’ll notice that communication is much more comfortable.

7. Attempting to contact spirits while you’re too emotional.

Your psychic vibrations are sensitive, and your emotions are intense. Emotions can interfere with your vibrations, throwing them out of tune with the spirit world.

Think of it like radio interference. If you aren’t on the right channel, static will interrupt the message or send it to another medium altogether. You will need to find a way to relax; meditation and breathing exercises are a great way to do this.

In some cases, if you’re attempting to communicate with spirits and you begin experiencing intense emotion, that could be the way the ghosts are sharing with you. This is known as clairsentience. This points back to the previous behavior – you must learn to understand the messages.

8. Trying to force communication with the spirit world.

Have you ever gotten a phone call while you were busy, so you sent it to voicemail only to have the person call you right back a minute or two later? When you didn’t answer a second time, they commence to texting you? That was probably incredibly frustrating.

Remember this as you attempt to communicate with the spirits. They can be temperamental, and they’ll get “annoyed” as we will. These beings may even become a bit mischievous if you irritate them. They may not be in a position to communicate, and trying to force it isn’t going to work.

If this happens, try again later. If you’re trying to communicate on behalf of someone else, this could be a bit inconvenient, but it’s better than no answer at all.

9. Sending mixed signals or the wrong signals.

Your space, conduits, and set up need to be right to make contact with the spirit world. It’s sort of like having the right tools for the job. Many people may be using the wrong tools, which can turn spirits off.

Make sure you have more than one conduit since spirits may prefer one over the other. Start with something relating to your moon sign and go from there. Also, consider the method of divination you’re going to use. That will also influence what you use as conduits.

Use the right herbs to set the mood. A better way to say this is don’t use the wrong herbs. Using the wrong herbs can cause the spirits to stay away from you. Herbs you should use are:

Thyme
Cedar
Palo Santo

Herbs you should not use are:

Fennel Seeds
Sage

10. Not accepting that you don’t have the gift.

Not everyone has the gift to communicate with the spirit world. Even if you have the talent, there is a possibility that it won’t ever happen for you. It could be a mental block you can’t shake, genetics, lack of passion, or anything under the sun. It’s just not possible for some people, and if you come to that conclusion, you must accept it.

Don’t despair. The majority of the world can’t part the veil and communicate with spirits. It doesn’t mean that you don’t have some other psychic ability. Keep working on your skills to find out what you can do.

Final Thoughts on Habits That Make It Hard to Communicate with the Spirit World

Spirits have a lot to say if you can communicate with them. However, it can be hard sometimes, and you may not realize that you have habits that interfere with communication. The good news is that you can break those habits (unless you don’t have the gift).

Using the tips above will help you start to dispel habits you may never have realized you have. In the process, you may even discover more practices you should drop. Give them a try. After all, you don’t have anything to lose, but you could gain the ability to be the best medium around.

Woman Starts Dancing and Regains Her Health

February 5, 2021 by Kristen Lawrence

Getting in shape doesn’t require spending hours in the gym; other exercises such as dancing make working out more fun! One woman realized that dance gave her a workout without feeling like hard work. She looked forward to it because it incorporated movement in a way that resonated with her. The key to success with any workout program lies in finding exercise that you can stick with long-term, which is what Ebony did! Here’s her story.

While Ebony does also train in the gym and incorporates weights into her home workouts, she enjoys dancing the most.

“I like cardio, and my favorite is dancing,” Ebony says. “I love to dance. Probably the best workout that you could ever do is dancing. You don’t even realize you’re working out because you’re having so much fun!”

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A post shared by Ebony Bates (@efightingtogetfit)

If you look at her Instagram page, you’ll see that Ebony exercises with dancing more than anything else. It’s a wonderful workout because you sweat and burn a ton of calories, even in just a 30-minute dance session. Dancing improves heart health, increases strength, and helps with balance and coordination as well. In fact, a 30-minute dance class burns anywhere from 130 to 250 calories, around the same as jogging.

Other benefits of regular cardio exercise, such as dancing, include:

increased stamina
improved mobility and flexibility
improved blood flow
a stronger immune system
better sleep
reduced stress
reduced risk for certain chronic conditions, such as diabetes and heart disease
reduces symptoms of anxiety and depression

Many people tout the physical health benefits of dancing, but the mental health aspect often gets overlooked. With so many people struggling with mental health nowadays, dancing can be an essential outlet for stress. It offers a fun way to exercise and can help you make connections if you sign up for a class. Socialization is just another benefit of dancing, but it can also be done in the comfort of your home.

How Many Calories Might You Burn?

Here are approximately how many calories you burn in thirty minutes with different types of dance:

Ballet: 179 calories
Ballroom: 118 calories
Hip hop: 207 calories
Salsa: 143 calories
Swing: 207 calories
Country Western line dancing: 172 calories
Tap: 164 calories

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A post shared by Ebony Bates (@efightingtogetfit)

Of course, you’ll need a dance partner for some of these, but hip-hop is great if you’re dancing solo. You can also check with your local gym to see if they offer classes like Zumba. Many gyms today have a variety of dance classes, free with a membership. You may also make some friends when you attend classes, which makes the whole experience even more fun.

Ebony started her journey by working out and eating better to get the ball rolling. She incorporated dance later on, to add some variety to the routine. Ebony says that since diet and exercise go hand-in-hand, she wanted to focus on both.

What helped Ebony the most along her fitness journey

“Eating is the biggest part of it, so I changed up my diet,” Ebony said. “What worked the best for me is a low-carb diet. I’m a carb girl, so staying away from carbs has helped me a whole lot. Also, not eating after a certain hour in the day, and drinking more water – those things helped me a whole lot.”

She also said that having a personal trainer aided her fitness journey since she was held accountable. When Ebony embarked on this new phase of her life, she unfortunately ended up losing her job. However, she saw that as a blessing in disguise.

“Losing my job was probably one of the best things that could’ve happened to me,” Ebony said. “I took that time to literally work on me, and I started going so hard. I was like ‘No this will not defeat me, I will be great!’”

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A post shared by Ebony Bates (@efightingtogetfit)

With the time off from work, Ebony took advantage of it and decided to improve herself. Sometimes, life tells us to slow down and focus on ourselves for a while. Oftentimes, setbacks in life can serve as a foundation for something even better to grow. She also said that a positive from this journey is that she’s changed her mindset.

“When you’re on a weight loss journey, you have to renew your mind in the way you think about everything. So I’m in a process now of renewing my mind with the way that I think about food and the relationship that I have with it so that I can be better.,” she said.

“But, renewing your mind and being more positive and being intentional, those things definitely help on the journey, and they’ve helped me. I’ve become the most positive that I’ve ever been in my life; it’s allowed me to grow and to elevate in a way that I could have even imagined for myself.”

She says that working out changes so much about a person, in a good way, and we couldn’t agree more! Ebony leaves us with this inspiring and uplifting message for the new year.

“I’m still fighting to get fit, the journey is continuing on, and 2021 is definitely approaching us so let’s just be the best that we can be!”

Final thoughts: dancing is a wonderful, fun way to exercise that burns a ton of calories!

If you don’t like traditional workouts or slaving away in a gym, dancing may be a great option. Not only does it take away the monotony and drudgery of workouts, but it offers a ton of health benefits. Ebony showed us how she used dancing to help her get in shape and said it helped both her physical and mental health.

We hope whatever workout you choose, you enjoy it and can inspire others along your journey. We all require exercise to stay healthy, but no one said it had to feel like boot camp! Whether you pick dancing, yoga, swimming, or anything else, choose something that feels right for your soul.

Cocker Spaniel Twins That Melt Your Heart

February 5, 2021 by Kristen Lawrence

If you own a cocker spaniel, you know firsthand how much love and joy they bring to humans. From their long, feathery ears to their wide, gentle eyes, it’s easy to fall in love with these beautiful dogs. If you’re a dog lover, you’ll adore Cloe and Nena, cocker spaniel twins who brighten people’s lives on the Internet daily. Here’s their story.

They live in Italy with their loving human Victoria, who showers them with love and affection. The two dogs are sisters, and Victoria says they’re friendly and curious by nature. Not only do the dogs bring happiness to their fans every day, but they’ve also helped heal their owners’ hearts.

“Nena and Cloe arrived into our lives during a difficult period when my family and I lost our beloved cocker Nando,” Victoria says. “However, they were able to bring joy back into our home.”

Meeting the cocker spaniel twins during a time of loss.

After losing their first cocker spaniel, they soon began looking for another furry friend to call their own. They had no idea that Nando and the new dogs would have such a special connection.

“When we first went to meet them, we didn’t know we would come back home with two puppies. However, this was the best decision we could’ve possibly made,” Victoria said. “We discovered that Nena and Cloe are Nando’s nieces!”

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A post shared by Cloe & Nena (@cockertwinss)

In this way, a piece of Nando lives on in the twin sister cocker spaniels. This helps fill the void that Victoria had felt after losing her beloved dog, and it keeps that connection alive. Nena and Cloe get along wonderfully, making them the perfect addition to their family.

“They have such confidence with one another. They can do anything without upsetting the other,” Victoria says of their relationship. “Anybody who has dogs in their house knows what it’s like being loved unconditionally. Imagine this sensation multiplied by two.”

The cocker spaniel sisters make everyone’s lives a little brighter.

While they can occasionally be a handful, they’re normally well-behaved dogs who make life better for everyone.

“Nena and Cloe are adored by anyone who meets them. They love to be the center of attention.”

They both enjoy the spotlight, but they love making people smile even more. Dogs truly are angels on Earth because they will do whatever it takes to put a smile on someone’s face.

“The most beautiful thing about being a dog owner is to see the joy in your dog’s eyes in everything you do together. They would do everything to see you happy.”

They do everything together, from taking walks on the beach to rides in the car to cuddles on the couch. They’re about three years old now, and Victoria says they only sit still for pictures when she gives them treats. Of course, dogs will do whatever you ask of them as long as you keep them fed and happy!

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A post shared by Cloe & Nena (@cockertwinss)

FAQs about cocker spaniels

In an Instagram question and answer session, Victoria said Nena is the dominant one of the two. On the other hand, Cloe is sometimes shy but feels at ease when she sees her sister calm and relaxed. When they first got the dogs, they had to keep their collars on at all times, so they didn’t confuse them. Over time, though, they noticed subtle differences and could easily tell them apart.

Victoria says that if you have a cocker spaniel, you know how important it is to stay on top of regular brushing. You have to groom them often. Otherwise, their coats can get matted. These dogs have beautiful, flowy coats, so they definitely need a lot of maintenance. Brushing a few times a week helps keep the shedding at bay.

They also don’t do well being alone and need lots of affection and attention. They do best with an owner who works part-time or can stay home with them.

A cocker spaniel needs devoted pet parents and lots of training.

Furthermore, a cocker spaniel requires a fair amount of exercise and outdoor time. Being a hunter, the spaniel was bred to be busy and active all day. The ideal owner for them is one who can offer plenty of opportunities for exercise.

As for training, Victoria says, “If you give your cocker spaniel training from an early age, as well as setting him some guidelines and boundaries, you’ll be able to watch your puppy grow up to be a well-mannered dog without behavioral problems.”

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A post shared by Cloe & Nena (@cockertwinss)

Training cocker spaniels

She says that if you have two puppies, make sure the dogs have separate training sessions. If you train them at home, work with one dog, and ask a family member to keep the other one company in the meantime.

“We started training them separately to teach them basic commands,” Victoria says. “I still train them separately sometimes. It is easier one by one and it helps to build a solid relationship between you and each dog.”

Make sure to utilize positive reinforcement – reward behaviors you like with praise, games, walks, car rides, or treats. Ignore any behaviors you don’t want to see more of, and your dog will learn not to repeat them eventually.

Final thoughts: a cocker spaniel will brighten your life, as Nena and Cloe show us

It’s hard not to be in a better mood when you see a cocker spaniel walking up to you with its tail wagging. They have a friendly, happy disposition and love meeting strangers. Victoria says if you can, you should adopt two dogs from a rescue shelter or wherever you get them from. It helps them feel safer in their new home if they give them a buddy to play with when their owners are away.

Cocker spaniels make wonderful family pets and are gentle with children. They are not aggressive toward people and other animals, and have an easygoing, playful nature. Remember that they need a lot of attention, so the cocker spaniel does best with doting, loving owners. If you get a cocker spaniel or have one already, let us know how it’s changed your life in the comments!

10 Signs That Your Body is Burning Ketones

February 5, 2021 by Power of Positivity

Being on a ketogenic diet is all about fat-blasting and burning ketones. The goal of the diet is to get your body into a state of ketosis, which will help the fat melt away like butter. While many people have jumped on this low carb bandwagon, they don’t fully understand the process occurring within their body.

According to Medical News and Life Sciences, the keto diet is not a new fad plan because it’s been around since 1923. It was created by a Mayo Clinic physician named Russell Wilder. The medical community was using potassium bromide to treat people who were suffering from epilepsy.

Consequently, this doctor discovered that you could alter the brain’s electrical impulses by merely using food. Today, there are five variations of the diet, according to the Charlie Foundation, and it’s governed by the 4:1 ratio. For every protein and carb that a person eats, there should be four parts fat. Though the diet was wildly successful, people switched to a more comfortable alternative when new anticonvulsant therapies became available.

Dr. Robert C. Atkins revived a similar diet version in the 1970s known as the Atkins Diet. While he used the same principles, he focused less on fat and more on protein. Though burning ketones was notated, it wasn’t the focus of the diet as it’s today.

On the diet market now, you can get breathalyzers, urine strips, and all sorts of devices to see if you’re in ketosis. However, if you pay attention to the signs that your body gives you, you will know if you’re using your fat and glucose for fuel.

Ten Signs Your Body Is Burning Ketones

If you want to kick your fat-blasting into high gear, then you may consider the ketogenic diet. It has helped people kick diabetes medicines to the curb and get their weight into a healthy range. However, how do you know if you’re burning ketones and doing the diet effectively?

Sure, you may feel great trying to keep your macronutrients in check, but your body will let you know with subtle signs that you’re eating plan works. Here are ten indications that your body is burning ketones, and you’re losing weight like a champ. These signs might feel uncomfortable at first, but they normally subside as your body adjusts to your new menu.

1. You’re Losing Weight

There’s no better feeling in the world than stepping on the scale and seeing a lower number. The whole reason most people choose the keto diet is that they want to lose weight. Rapid weight loss is common in this program, and you can use it to gauge your ketosis.

If you’re losing weight, then your body has switched to a fat-burning machine. Did you know that it can feel like you’ve taken a water pill when you’re in ketosis? You will lose a great deal of water weight first, and don’t go too far from a bathroom. However, once you become accustomed to this new way of life, your body will adjust.

2. Reduced Energy for Exercise

It sounds strange that you suddenly don’t have enough energy to work out when your body is going through ketosis. Glucose is the substance that powers your activities, and if your body is burning it, it can deplete your energy. It may take a week or two after you start ketosis to get your bravado back so that you can do the workout you need.

3. You Have Keto Breath

When you go into a ketosis state, often the first place you will notice a difference is in your breath. Many people say that keto breath has a fruit, metallic, or acetone taste and smell. You are smelling or having this odd sensation because your body has switched into a ketosis state, and it is burning fat for energy.

As the ketones are being produced, one of the byproducts is a substance called acetoacetate. Initially, your body kicks the production of this fat burning process into overdrive, which is why the smell is present in your mouth. However, this problem usually resolves once your body becomes accustomed to having the excess ketones in your system.

4. Enhanced Cognitive Function

A common complaint in ketosis is brain fog. However, give yourself a couple of weeks, and your brain function will do a drastic turn. Many people notice that their cognitive performance improves, and they have less anxiety.

Another great benefit is mood stabilization. The ketogenic diet can be a great way to combat depression per Woman’s Health Magazine.

5. Muscle Cramps

Starting a keto diet is easy with these breakfast ideas.

Nothing hurts worse than a Charlie horse in the middle of the night. Sadly, you will probably experience a lot of muscle cramps as your body shifts to ketosis. Muscle cramps can come for a couple of reasons.

First, when you’re not eating fruits and such, you may become deficient in potassium. Second, you don’t have the insulin production you once did as your body processes most of your glucose. Since the body is low on insulin, the kidneys will release more sodium than before, which is why you can become slightly dehydrated.

The imbalance of your electrolytes can cause these Charlie horses, so it’s best to balance your minerals to stop these painful sensations.

6. Digestive Issues

Ingesting so much fat and burning ketones may make the bathroom your best friend. It’s normal for you to have some digestive upset when you’re in ketosis. If you find yourself constipated, then you should try upping your fiber and vegetable content.

If your body tends to have diarrhea, you should try taking a digestive enzyme to help with this common issue. Thankfully, things will adjust, and your bowel movements will normalize.

7. Enhanced Ketones in the Blood

The best way to tell if your diet is working and your body is in a state of ketosis is by having a blood test. When your body turns into a fat-burning machine, your ketone levels will rise.

Your body needs to register 0.5 mmol/L or higher on your blood test to be in a ketosis state. If these numbers stay in this range, your body will continue to rid the fat you’ve stored for years.

8. You’re Exhausted

It doesn’t make sense that you would be exhausted if you’re burning fat and losing weight, but fatigue is commonplace when you’re in the transition phase. Part of the problem is caused by dehydration. Remember that when you start through ketosis, your body is releasing fat as you are urinating more.

Well, many people don’t replace the lost liquids, which makes them mildly dehydrated. If you experience fatigue, try upping your water intake. It can be helpful to add a bit of pink Himalayan sea salt to your water too. This will help to keep your electrolytes in balance, and it will make you feel better.

9. Insomnia

If you find yourself staring at the ceiling for many nights, you shouldn’t worry too much. This sleeplessness is a common problem when your body is starting into ketosis. Your body is going through an adjustment period, but it will resolve as your system learns a new normal.

10. Appetite Suppression

One thing that many people love about the ketogenic diet is that it provides appetite suppression. This is especially true when you’re going through ketosis. That’s because of something called ghrelin, a protein receptor the body creates that lets you know you’re hungry.

Additionally, cholecystokinin is the hormone that signals the brain, telling you that you’re full. When you’re going through ketosis, your body amps the production of these hormones. So you may feel full while eating less. Don’t worry; this usually will adjust after your body becomes accustomed to your new lifestyle.

Final Thoughts on Burning Ketones

For many, the ketogenic diet has been a life-saving alteration that has helped them to lose the weight they need. Since the weight seems to fall effortlessly from the body, it’s an excellent choice for those who have a lot to lose. Getting to a ketosis state is the goal, and it requires that you eat between 20-40 grams of carbs each day.

Since each person is different, you will need to gauge your body to see your limits. There are reports of people staying in ketosis while eating 50 grams of carbs a day, but most find that this amount will kick them out of the fat-burning state. Once you reach ketosis, it’s not a destination.

You must continue to work hard and eat the right macronutrients to keep your body in this state. If you struggle to determine whether your body has switched over to burning ketones, then you may need to have a blood test or to purchase a machine or test strips to help you.

If you’re losing weight and feeling great at the end of the day, it doesn’t matter if you’re in ketosis or not, as long as what you’re doing is working. Additionally, the keto diet isn’t right for everyone. If you notice that you’re not losing weight or cannot get your body into ketosis, you need to try something else. What works for one person may not work for another.

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