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10 Red Flags Reveal Your Co-worker Is a Backstabber

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Have you ever encountered a backstabber in the workplace? Your there to make a paycheck and do a good job, but some people can make life at work miserable. How do you handle a situation at work when your livelihood is on the line?

Since the beginning of time, people have experienced personality clashes. Remember the Biblical story of Cain and Abel? Their jealousy and resentment were so intense that Cain killed his brother. Of course, your office drama will not likely escalate to that height.

But some people do go to great lengths to get ahead.

Spotting the Backstabber

You can’t pack up and leave every time someone offends you, but you can better prepare yourself for dealing with these types of colleagues. To thwart any office drama, you must be on the lookout for the backstabber. Here are some ways to see through their actions and spot their mischievous nature.

1. Undermine You and Your Work

backstabberThe backstabber has one goal, and that is to make themselves look good. They have no problem undermining you or the work you do to look superior. If they can damage or weaken others’ opinion of you, then they can set the stage to make themselves look good.

They may offer constant critiques of your work and try to show you their way of doing things. They will go to the boss in a heartbeat to point out that you’re not doing your share or doing something wrong. In all actuality, they’re only trying to cover up for their mistakes.

2. Always Asking You for Help

It’s hard enough to do the work you’ve been assigned, but if a person is continuously asking you to pick up for their slack, they are guilting you to handle their responsibilities. They may complain that they’re having a hard time at home or issues with health problems.

If you fall for this trap, then you will take the fall when things aren’t done right or according to the specifications the supervisor laid out. Then, they will find some way to turn the blame onto you. Handle this by telling them that you’re glad they think you are helpful, but you are swamped and cannot handle it anymore.

Don’t ever fall into the trap of telling this person anything as they will use it against you in the end.

3. They’re Resentful and Difficult to Work With

Sometimes it takes a little while to realize who is a backstabber and slick about covering it up. In most cases, this person may be well-liked and intelligent. However, they really don’t work well in a team environment.

This person looks out after number one. If you ever upset them, then you will walk on eggshells waiting for their retaliation. When dealing with these kinds of people, make sure you document everything.

They will use any chance they get to get revenge on you if it means covering their butt.

4. Spreading Rumors Behind Your Back

This person is a backstabber and a liar. They will take credit for work you’ve done, and they won’t think twice about spreading things about you that are false. They are often jealous of others, and their envious nature causes them to do things that aren’t scrupulous.

If you get a promotion that they feel they should’ve received, then they will do anything to get back at you. Don’t put up with the liar. Take any issues you have with them straight to management.

5. Part of the Toxic Rumor-Mill

Gossip is something that everyone engages in occasionally. Why is it that the chatter that happens around the water cooler at work is always the juiciest? Keep in mind that there is a difference between having a trusted conversation with a colleague and then just spreading toxic rumors among the masses.

How can you handle being the topic of discussion when you find out you’re targeted? It’s best to go right to the source and tell them what you’ve heard and how you feel. Find the start of the rumor and put it to rest. If they are still determined to talk about your business or spread untruths, let management handle it.

spreading rumors6. Always Sucking Up to the Boss

Why is it that whether you’re in grade school or working at a multi-million-dollar company, the suck-up is the one that puts a bad taste in your mouth? They long to be the teacher’s pet and get in tight with the boss. The purpose is to get a raise, a higher position, or know the company’s ins and outs.

This “brown noser” is classically found in any office across this country. Please don’t get in their way as they schmooze the boss, or they will stab you in the back and not think twice about it.

7. Taking Credit for Your Work

Have you ever had someone steal your ideas at work and then take all the credit? They may talk smack about you behind your back, but they butter you up to your face to get more great advice. This is disrespectful and a stab in the back.

The way to combat this kind of trader is to work closely and tell your supervisor about your new ideas and thoughts on any projects. If they try to take credit for your work, the supervisor will quickly smell a rat. It’s obvious they’re envious of your abilities and want to share in that wealth of knowledge.

8. Demoralize the Whole Team by Micromanaging

No one likes the micromanager, especially when it’s a coworker. This person is a bit narcissistic and thinks that they’re the only one that knows the right way to do things. They are watching over your shoulder and eager to report any misdoings to management.

No one likes a micromanager, but you expect this behavior from a supervisor and not a fellow worker. People tend to micromanage when they have a fear of losing control of something. First, you must ensure nothing you’re doing needs managed.

Are you showing up for work on time and not missing any deadlines? You can counteract this person who wishes to stab you in the back by ensuring that you’re always ahead of the game. If you build confidence and trust in your management team, then they won’t have any issues, no matter what is reported to them.

Remember, a boss doesn’t like someone who micromanages others as they are overstepping into management territory.

9. Overreacts When Stressed or Challenged

Manipulative people and will stab you in the back are often those that will overreact to the smallest things. Some may call them the office hothead because when things don’t go their way, they won’t hesitate to throw you under the bus. When they are stressed or challenged, you will see them turn on everyone around them to save face.

Dealing with the office hothead is never easy. They can pull you into their disputes with their negative energy. Think of them much like a toddler having a temper tantrum. Since you know they have the potential to be dangerous, don’t react at the moment.

Once things have calmed down, talk to them about the issues directly. Please don’t give them the satisfaction of being drawn into their tantrum. Wait till things are over and set things straight.

10. They Don’t Work Well with Others

The classic backstabber won’t work well with others. While they strive hard to be the person everyone likes; eventually, their true colors come shining through. Another trick is that they will play the office martyr. This person wants to take on the most significant workload to prove that they’re the ones that work harder than everyone else.

Taking on a significant load can negatively impact productivity as they will use their workload to undermine the other workers. They brag about how much they’re getting done while others are doing the bare minimum. This person has serious confidence issues.

They want all the focus to be on them, but it should never be about one person when you work as a team. Don’t give them the satisfaction of making you feel less than when it comes to your work. If management is okay with your work, then don’t play into this person’s toxic attitude.

backstabberFinal Thoughts on Recognizing Backstabbers for Who They Are

The thing that you must understand when dealing with manipulative and deceitful people is that there is almost always control issues that stem from insecurity. When they envy a position you have or the type of work you do, then they will do anything in their power to make you look bad.

It’s not personal as they will act this way with anyone that gets in their path. They need to be validated and to stand out for doing a superior job. Don’t fall for their traps. If you see any of these red flags, then you need to set them straight.

If talking to them gets you nowhere and causes a real issue, you need to bring management into the equation. The chances are that management already knows all about this person and that they’re a backstabber. They’re not going to be surprised by anything you have to say.

The goal is to stay out of this toxic person’s path. Go to work, do your job, and go home. The less you get involved with the manipulative people there, the better off you’ll be.

Experts Reveal 6 Things Your Body Language Tells About You

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Verbal communication makes up very little of the signals and messages you put out to the world. In fact, most would argue that nonverbal communication is more crucial in conveying meaning and intent. Moreover, science indicates that they’re right!

The way you move, hold yourself, make expressions, and even stand can all tell a different story about yourself and what you mean. People get all sorts of impressions from you based on those behaviors alone! Here’s how studies and experts reveal 6 things your body language tells about you.

1.    The Mouth

Usually, the mouth’s function in communication is verbal. But that doesn’t mean that it doesn’t play a significant part in nonverbal communication, too. When done outside of an acceptable context, many common movements of the mouth can be interpreted as a negative form of language. Here are some examples:

your body language·         Biting The Lower Lip

The act of biting or sucking in the lower lip is a common and often subconscious reaction to stress, nervousness, or a general lack of comfort. Most people can interpret it as such. Thus, many will assume you are uncomfortable or worried when you bite your lip a lot. Janine Driver, a body language expert, says that this behavior can also indicate the act of holding words back around others. That motion gives people the idea that you’re hiding something or only trying to be polite.

·         Pursed Lips

If you often tighten your lips, others may see you as judgmental or negative. This is because the pursing of the lips is often an indication of distrust, dislike, or even disapproval.

·         Smiling

Genuine, heartfelt smiles are easy for most people to interpret as nothing but genuine. It’s a powerful tool to use, and if you smile all the time honestly, you send the message to the world that you’re a positive person. However, a lack of genuine intent can be expressed through smiles, too. Many people can easily tell sarcastic, cynical, nervous, and fake smiles from the real ones, so forcing a smile usually doesn’t convince most of your “happiness.”

·         Covering The Mouth

The act of covering your mouth, especially when you’re not coughing or sneezing, can often be seen as somewhat deceptive. It can look like you’re hiding a reaction, such as a smile or a frown, or like you’re covering up your words.

2.    The Eyes

People often say that you can learn a lot about someone through their eyes, which are the supposed “windows to the soul.” This isn’t entirely incorrect, as your eyes play one of the biggest roles in nonverbal communication. Even small movements can send a message to others, and the small movements that you perform may be a subconscious reflection of your inner thoughts. Here are some things your eyes’ nonverbal language tells about you:

·         Eye Contact

Different levels of eye contact can indicate different things. Moderate, balanced eye contact during a conversation usually indicates positive interaction, with interest and attention being afforded to the speaker. But over-the-top eye contact can be overwhelming and create an atmosphere of awkwardness or even intimidation.

·         Lack Of Eye Contact

On the other hand, breaking eye contact too frequently or looking away completely can be a sign of distraction, deception, or discomfort. Besides, the act of never wanting to meet someone’s eyes can make others see you as anxious, shy, and socially inept. They may even perceive you as less intelligent, according to studies!

·         Wrinkling Around The Eyes

These wrinkles occur when you have a genuine, wide smile on your face called a Duchenne smile. This huge grin is impossible to fake convincingly, so when people see those wrinkles forming in the corners of your eyes when you smile, they’ll know you’re pleased, say studies.

·         Blinking

Of course, it’s completely normal to blink. But the frequency of those blinks can tell others about you. If you blink very often, you’re giving off signals of discomfort and distress, and if you blink too little, you look too serious and like you’re trying to control or hide emotion. Research indicates that blinking is a very common tell for lying.

eye contact

Here is why eye contact is an essential part of your body language.

3.    The Limbs

Do you pay much attention to your arms and legs? The way you hold or position them can speak volumes through body language. The same goes for your hands and feet, which are just extensions of your limbs, after all. Here are some things to keep in mind about how your limbs speak for you:

·         Crossing Legs

This can be a sign of being closed off from the world, says Travis Bradberry, a psychologist. It means you’re not open to discussion, negotiation, or even conversation and can indicate others’ detachment.

·         Crossing Arms

Crossing the arms is a defensive gesture that indicates you are trying to protect yourself. When you hold this position, others get the idea that you want to be left alone, feel threatened, or are blocking them out, says research.

·         Turning Feet Away

When you see someone you dislike, no matter how much you try to act polite and neutral, a part of you may subconsciously express your distaste. Author and former FBI agent Joe Navarro, M.A., states that your feet will quickly turn to face away from the person you’re not fond of.

·         Turning Feet Towards

But what about when your feet automatically move to face a person? Lillian Glass, a body language and human behavior expert, states that this can be a sign that you like someone very much, usually to the point of having a crush on them!

·         Holding Your Arms Up In A V Shape

This is one of the universal body language indicators of “victory.” It can seem performative, but it actually usually betrays genuine happiness, excitement, or feelings of accomplishment. It happens spontaneously and is a genuine response to these types of positive thinking. This has been confirmed in research that shows that even the blind exhibit this form of body language.

4.    The Posture

Posture refers to the way that you position your body as a whole. It’s one of the quickest ways people can get ideas about you, as it provides an overview of your entire manner, mood, and personality. It can provide hints to many different things, which is why it’s important to make sure you’re sending the right message with it. Here are some ways postural body language is interpreted:

·         Shoulders Down

Having your shoulders down means your chest is open, and your chin is just a little lifted. According to clinical counselor and dance movement therapist Erica Hornthal, that indicates the presence and connects you to yourself. You give off vibes of confidence, positive thinking, and good levels of self-esteem!

·         A Puffed-Out Chest

This seems like a confident gesture, but it’s more likely to suggest that you’re overcompensating, says Hornthal. Many people will find a very strongly pushed-forward chest to be a sign of arrogance or overconfidence. This behavior is a means of hiding other insecurities.

·         An Open Posture

Open positions involve having spread arms or hands on the hips, with the chest open and the back straight. This sends multiple positive signals, including ones of dominance, confidence, and even friendliness. It signals that you are open and willing to speak to others and engage with them. Plus, they can make you more attractive to others, too.

·         Slouching

The act of slouching can easily point to indifference, boredom, or even stress. You can look overwhelmed or just plain disinterested with this kind of posture. You’ll want to sit up straight to give off more positive vibes, as this shows that you’re paying attention and are focused on the current situation.

·         Tilted Head

If you’re trying to look like you’re paying close attention to what someone is saying, tilt your head to the side. This shows that you’re interested and are focused on listening to those around you. Carol Kinsey Goman, a body language expert, adds that leaning forward and nodding in tandem with this tilt will be the best way to communicate your immersion.

5.    Gestures

Perhaps the most obvious and thinkable form of body language, gestures are obvious and direct in what they communicate. Apart from obvious signals, like thumbs up and down motions to indicate positive or negative responses, some gestures might be communicating unintended messages to others. Here are some to be aware of:

·         Brusque Movements

When you move in sudden, uncontrolled ways, you tell others that you’re nervous, anxious, or agitated. No matter how confident you sound or how relaxed you attempt to appear, these gestures will make you look worried, no matter what you do, says relationship coach Jack Vitel.

·         Fidgeting

The act of fidgeting is a common social faux-pas, and it’s effortless to misinterpret. Many people fidget as part of nervousness, acts of compulsion, or even due to neurodivergence. However, most people interpret fidgeting as a sign that you would rather be anywhere else but there, says Andrew Thomas, an advisor and entrepreneur. Hence, you have to be careful about being too excessive with it.

·         Resting Your Hand Over Your Heart

When you speak to others and hear their words, you may find your hand naturally coming to be over your heart. This gesture is recognized as one that shows your high levels of empathy towards others.

·         Gesturing With Open Palms

When you show your palms while speaking, you come across as trustworthy, genuine, and peaceful. It’s an age-old gesture in society that is basically “showing your hand” to the people around you. Indeed, you will indicate your honesty and positive intent. That’s probably why it’s a universally recognized form of body language for truth and allegiance, say “The Definite Book of Body Language” by authors Allan and Barbara Pease.

·         Disengagement Behavior

These kinds of behaviors are things like doodling and fidgeting, and studies indicate that those who engage in these acts have a higher chance of being wealthy or comfortably off. In fact, most people can accurately guess a socioeconomic status based on their disengagement behaviors alone!

your body languageFinal Thoughts On Some Things Your Body Language Reveals About You

The way you move your mouth, eyes, and limbs all contribute to the nonverbal communication you send out through body language. The gestures you use and your posture can dramatically change the way others perceive you, so be conscious of your actions to get the correct messages across!

Harvard Study Links Church Attendance and Reduced Depression

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Depression is an issue that has become a major problem across America over the past several decades. In fact, it’s an issue that’s touching almost every part of the world. Despite therapists’ best efforts, it seems that fighting the depression epidemic is an uphill battle. There is good news – the solution may be found in the church.

A recent study conducted by the Harvard T.H. Chan School of Public Health showed evidence that people who attended church services regularly suffered less depression. Churchgoers also face a lower risk of death from despair. Keep reading to find out more about the study.

Details of the Study on Church Attendance and Improved Mental Health

The study was led by Ying Chen, ScD, an empirical research scientist for the Human Flourishing Program at Harvard University. Other researchers included:

  • Dr. Howard Koh, Professor of the Practice of Public Health Leadership at the Harvard T. H. Chan School of Public Health
  • Dr. Ichiro Kawachi, Professor of Social Epidemiology at the Harvard T.H. Chan School of Public Health

churchThe study’s specific purpose was to examine the relationship between religious service attendance and deaths from despair. There were 109,533 participants in the study. Almost 66,500 were women. The participants were all employed in the healthcare profession, with the women being registered nurses and the men being in several different healthcare categories.

Since all participants were in healthcare careers, that makes this study somewhat biased. However, the participants’ demographics varied widely, so the study could still be applied to a wide variety of people.

While the study was conducted from September of 2018 to July of 2019, the researchers used data pulled from prior surveys. The registered nurses’ data was pulled from the Nurses’ Health Study II (NHSII) from 2001 through 2017, and the men’s data was pulled from Health Professionals Follow-up Study (HPFS) from 1988 through 2014.

The results were determined from a question on each survey that asked participants how often they participated in religious services. This was tallied up along with the number of deaths from each group’s despair over the given timeframe. Using these numbers, researchers concluded that the rate of death due to despair was lower among churchgoers.

What You Can Pull from the Study on the Links Between Church Attendance and Depression

This study was a bit basic in nature. It didn’t specify which religions were more prevalent in the study or whether their careers in the healthcare field affected the outcomes. However, you can still take away the fact that attending religious services does decrease the risk of death from despair.

Does this mean you should start going to church? Maybe.

If you or someone you know are suffering from depression that is serious enough to contemplate taking drugs or committing suicide, you should probably seek professional help. However, if you aren’t that far gone yet, attending religious services could change your spirit enough to spark some positivity in your life. You don’t have anything to lose by giving it a try.

What are the Deaths of Despair?

Deaths of despair is a phrase that sounds like a good thriller movie or a popular rock band, but unfortunately, it’s not anything pleasant or entertaining. It’s a blanket term to describe a category of self-inflicted deaths that occur because the victim has a bleak outlook on life. In other words, it happens because the victim is severely depressed. Understanding the study’s significance is easier once you understand what deaths of despair are and the impact these deaths have on society.

There are three categories of deaths of despair: suicide, drug overdose, and deaths attributed to alcoholism (alcohol liver disease). In these categories, deaths are on the rise, which is why research in these areas is so important. The fact that depression is the driving factor in these deaths also means that doctors, scientists, and researchers must continue to study depression and search for ways to cure it, or at least ways to help people cope with it better.

Statistics on Depression

People are sad. The world is in turmoil, and some people can’t cope with it. Many positive things happen in society, but the negative things can be so overwhelming that people can’t see the bright side. Because of this, depression is becoming an epidemic.

Depression is something that affects everyone, no matter gender, race, age, social class, or religion. Sure, certain groups could be more at risk than others, but depression is a widespread problem. Here are some statistics that can help you put depression in perspective.

suicide and depression hotline*Statistics provided by the World Health Organization (WHO), and the U.S. News & World Report (USN)

  • More than 264 million people worldwide suffer from depression.
  • In low- to middle-income countries, 76% and 85% don’t get treated for depression.
  • China has the highest rate of depression, India comes in second place, and the United States comes in third place.
  • More women, around 7.1% more, suffer from depression than men.
  • Almost 10% of all Americans ages 18 and older will suffer from at least one major depressive episode.

Depression can occur due to many reasons. Sometimes a person may not even be truly depressed – it could be a side effect from some other condition. However, no matter what the cause is, the outcome can be the same. The next sections will break down each category of deaths of despair.

Suicide

There are an alarming number of suicides each year, and the rate is steadily rising. In fact, it’s the category that attributes to the highest number of deaths of despair. The rate of suicide seems to correlate with the number of mental illness cases. In fact, most people who commit suicide seem to have a diagnosable mental illness.

Suicide is one of the leading causes of death for people ages 15 to 24 years old. It’s also the leading cause of death in Caucasian men that are 85 years old or older. Four times more men commit suicide than women. In data pulled from WHO in 2016, it shows that European males had the highest suicide rate in the world.

Suicide is preventable if the victim has enough people in their life to recognize the signs. It can be hard to recognize them, especially because many people hide their depression well. However, if you notice any odd behavior from a friend or loved one, don’t hesitate to get them some help.

Drug Overdose

Deaths from drug overdoses can be controversial because many people think that drug addicts choose to be drug addicts. In most cases, this isn’t true. Most drug addicts turn to drugs to escape an unhappy life. They were already suffering from depression, they got hooked on drugs, and now the depression is even worse because they can’t stop.

To make matters worse, drugs can affect people’s brains on a chemical level. Drugs can affect neurotransmitters, the chemical messengers that carry messages between your brain’s neurons. Drugs can cause neurotransmitters to send the wrong messages, leading to depression and other problems.

Not all people overdose on drugs on purpose, but the fact that they are in that position is likely due to depression. This is what makes drug overdoses a part of deaths of despair.

Alcoholism

Like drugs, people become alcoholics because they’re trying to cope with some unhappy aspect of their life. Also, like drugs, depression can worsen because they can’t quit. On top of that, alcohol is a natural depressant, so when you mix that with someone who was already suffering from depression, you get a recipe for disaster.

One of the biggest problems with alcoholism is that it leads to alcohol-related liver disease. This is classified as a category of deaths of despair. The reason is that the disease could be cured in the early stages if the person stops drinking, but their depression and addiction keep them going until the disease kills them. It’s almost like committing suicide.

Alcoholism is just as bad as drug abuse. However, deaths from both can be averted if the victim has people in their life that care about them enough to get them some help.

churchFinal Thoughts on the Study and Depression

Depression is such a big problem in the world. Even if people are suffering from anxiety instead of full out depression, many of the effects can be the same. However, if the study holds true, being a faithful churchgoer can heal anxiety and depression.

The spirituality that a person develops from attending church services can help a person get past all the bad things that have held them back in life. Each person may get something different out of church service, but the study shows that it all equals a lower depression rate. You don’t have to be faithful to go, but the church may hold the key to a happier life, so why not give it a chance?

10 Fermented Foods That Will Increase Your Gut Health

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You don’t wage the battle of the bulge only at the dinner table, but you fight it inside your gut, also. You can blame much of your excess weight on consuming processed junk food, overuse of antibiotics, and a lack of eating nutritious food. If you are not eating enough foods rich in probiotics, the harmful bacteria in your gut has the upper hand.

Fermented foods, also called zymurgical foods, are a valuable source of these essential nutrients. When you don’t have enough beneficial flora in your gut, the results are systemic inflammation that can cause weight gain. You need probiotics to support a healthy immune system, efficient metabolism, and brainpower.

No wonder health experts tout reports that demonstrate the positive effects of consuming probiotic foods and healthy gut flora. Some of your favorite fermented foods supply many of these beneficial microbes. Here’s the scoop about probiotics and why you should enjoy more of them.

When you consume deliciously fermented foods or take dietary supplements, you supply your digestive system with countless live bacterial cultures. Although scientists haven’t proven how these microscopic floras benefit our bodies, research shows positive correlations. Another challenge for researchers is the difficulty probiotics have surviving in harsh stomach acids.

Although many zymurgical foods host a plethora of healthy probiotics, not all of them do. The reason is that the chemical process of fermentation has many different variables. With the correct components and variables, the fermentation will produce probiotic-laden foods.

It’s worth noting that not all zymurgical foods have probiotics. For thousands of years, global cultures have produced ale, wine, and beer with the fermentation process. However, while decreasing any bacterial contamination during the processing of these beverages, the probiotics diminish.

Can Probiotics Benefit Your Gut Health?

Science recently discovered that the Ancient Greek philosopher Epicurus was correct when he said we are what we eat. Did you know that your physical and mental health depends on a balanced and healthy gut? It’s a flourishing biome that can also affect your weight issues.

fermented• Balancing Gut Flora

Nutritional experts have conducted numerous studies that suggest that replacing sugary processed foods with healthy probiotic foods can help maintain a proper balance of gut flora. Studies show that fermented foods may help alleviate the symptoms if you have irritable bowel syndrome (IBS) or irritable bowel disease (IBD). Research also shows promising results for probiotics minimizing anxiety, seasonal allergies, and pediatric eczema.

• Regulating Your Weight

Are you on a weight loss and fitness regimen? Did you know that studies show that consuming probiotic-rich zymurgical food may help regulate your weight? Experts suggest that these ten probiotic foods may help balance your gut flora by making your digestive system more probiotic-friendly.

10 Probiotic Fermented Foods for Gut Health

1. Yogurt

This classic zymurgical food has enjoyed another renaissance thanks to probiotic research. You’ll find its many benefits promoted on almost all media sources.

If you want an extra kick of protein, try the Greek-style yogurt.

As a dairy product, yogurt is a significant source of calcium and Vitamin D for healthy bones and teeth. Avoid trendy yogurts that are blended with sugary and fattening additives.

2. Kimchi

If you are a fan of zesty pickled veggies, then kimchi is a tasty probiotic option. It is a staple of many Asian cuisines, especially in Korea. While some recipes vary, kimchi comes from a traditional fermented blend of radishes, cabbage, green onions, and a spicy sauce made with powdered kelp or shrimp.

Eating a portion of kimchi can be a healthy part of your diet and may help you lose weight. Lactobacillus Brevis, the primary probiotic culture in kimchi, has shown potential in studies on fat reduction. Don’t overdo it because kimchi, like most pickled veggies, can pack extra sodium.

3. Sauerkraut

While pickled cabbage is part of many global cuisines, German and Austrian immigrants made it famous in America. Like kimchi, it is Lacto-fermented with Lactobacillus as its leading probiotic. Sauerkraut provides even more gut-healthy probiotics than yogurt if it’s not pasteurized.

The heat from pasteurization kills harmful bacteria that can cause food poisoning. However, it also destroys the beneficial probiotics in the process. For the full benefits of this delightfully sour food, purchase unpasteurized brands, or make it yourself.

4. Pickled Cucumbers

Where would our sandwiches and salads be without this beloved condiment? Take a step back over four thousand years ago, and you’d find people from Ancient Mesopotamia storing fresh cucumbers in brine to preserve them. Over the millennia, these tangy cucumbers’ popularity has spread over the world.

Pickled cucumbers, usually called pickles, can be a treasure trove of gut-healthy probiotics. However, not all pickles are created equally. Most store-bought pickles are brined in a vinegar solution and aren’t genuinely fermented. They are also pasteurized to make them shelf-stable, and probiotics aren’t present.

Do you want a crunchy pickle that will provide some health benefits? Purchase ones that are Lacto-fermented and are found in the store’s refrigerated section. If you have a bumper crop of cucumbers, consider making your own probiotic pickles with a starter, salt, and water.

5. Natto

Some probiotic foods can promote good bone and cardiovascular health. For example, consider natto, which is a zymurgical soybean staple in Japan. It has amazing probiotic content, plus it’s a significant source of Vitamin K2. Since natto’s probiotic strength can minimize inflammation, it can help combat symptoms of irritable bowel syndrome and skin conditions.

6. Tempeh

If you are a vegetarian or vegan, you are familiar with this zymurgical soy product often used as a meat substitute. Like its Asian-inspired cousin tofu, tempeh has a meaty bite, and its neutral flavor allows for creative seasonings. Tempeh uses a strain of yeast for its fermentation process, so it’s a delicious probiotic source.

Tempeh is ideal for balancing your good gut flora. Also, tempeh provides nutrients like calcium and protein.

gut bacteria

Take time to learn the link between waist size and gut bacteria.

7. Pickled Green Olives

Many classic cocktails wouldn’t look right without their iconic pick of green olives, especially martinis. These verdant beauties get their distinctive taste by using their own lactic acid bacteria in the fermentation process. Scientists have studied probiotics present in pickled green olives and have discovered potential health benefits.

Some of these microflorae may help you lose weight or help relieve painful symptoms of irritable bowel syndrome. These potential benefits are only present in olives that have been preserved in brine and not with lye. Read the labels before you buy them.

8. Beet Kvass

If you are a Russophile, you probably recognize kvass as an iconic Russian beverage. It derives from stale rye bread and uses yeast for the fermentation process. Classic kvass is slightly alcoholic, bubbly, and has a warm earthy flavor.

However, beets and whey are the Lacto-fermentation components for beet kvass. As these hardy root veggies ferment, they develop into a lovely deep red beverage rich in fiber and potassium. The process of fermentation increases the beet’s health benefits for your digestive system.

9. Kefir

If you love yogurt or are a smoothie enthusiast, this ancient beverage will be right on your list of probiotic foods. Balkans developed it centuries ago and eventually, it spread throughout Eastern Europe and Russia. Its fermentation power comes from kefir grains, a symbiotic culture of yeast and bacteria like the SCOBY used to ferment kombucha.

They add the kefir grains to either cow, goat, or sheep milk and allow it to lacto-ferment at room temperature. The result is a smooth, creamy beverage with a slight tang like yogurt. Kefir has many benefits for your digestive tract and gut flora. So if you are lactose-intolerant, here’s some good news.

The fermentation process of kefir breaks down most of the milk’s lactic acid, which may make it easier for you to drink. It’s tasty and worth a try.

10. Kombucha

Although this probiotic drink has a venerable history from China that spans for centuries, it wasn’t noticed in America until the last two decades of the 20th century. Kombucha became popular because of its potential for boosting the immune system and balancing gut microbes.

Now, kombucha has become a star in the making of the probiotic health and fitness world. It’s produced by fermenting green or black tea with a SCOBY (symbiotic culture of bacteria and yeast) and sugar. Kombucha is slightly bubbly with a negligible level of alcohol.

When you purchase kombucha from the store, choose the unpasteurized, low-sugar variety found in the refrigerated section. You can also purchase a SCOBY in specialty stores or online and make it at home for a fraction of the store price.

fermentedFinal Thoughts on the Benefits of Probiotic Food

While early humans may have discovered fermentation to preserve food, they never realized its health potential. More research is ongoing to discover more healthy gut and other benefits from consuming probiotics. For more information, talk to your primary healthcare provider or a registered dietician about how you can incorporate fermented foods into your diet.

5 Traits That Reveal How to Spot A Gaslighter

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Abuse is a four-headed monster that can be physical, sexual, verbal, or mental. Unlike the first three types that are quickly identified, mental abuse is more cunning and subtle. Sometimes, it’s difficult to spot a gaslighter and the psychological abuse they bring with them.

Hey, You Left the Lights On!

Are you a fan of classic film noir? These iconic black and white thrillers often used the element of surprise and psychological twists to grip the audience’s attention. One such memorable movie was “Gaslight,” starring Charles Boyer and Ingrid Bergman.

The plot consisted of a devious husband who was slowly trying to manipulate his wife into thinking she was losing her mind. One of his ploys was to brighten and dim the attic’s gaslights and suggest that the wife only imagined it. This highly acclaimed film lent its name to what psychologists today call gaslighting, or psychological manipulation.

spot a gaslighterHow can you spot a gaslighter in your life? These people can be close family or friends or can be a love interest. They seem genuinely concerned about you and are trying to look after your best interests on the surface. However, gaslighters have hidden agendas to mess with your mind, so they have complete control.

What Purpose Does Gaslighting Serve?

At first, it may be difficult to spot a gaslighter because they often appear charming and accommodating. If they are narcissists or have another personality disorder, the ruse will fade because of their need to dominate. All forms of abuse are about controlling others, no matter what it takes.

• Seeds of Self-Doubt

Gaslighters usually don’t have to raise their voice or resort to violence in the beginning. They try to achieve their skewed goals by craftily sowing seeds of self-doubt. It soon makes their target wonder if their thoughts and memories are imagined. Then, the perpetrator begins to mold the target’s views, opinions, and memories.

It doesn’t take long for their targets to wear themselves down physically, mentally, and emotionally because of the constant second-guessing. At this point, the abused people become putty in the gaslighter’s hands. Should the abuser resort to physical or mental violence, they can easily manipulate their targets to believe that they are to blame for the outbursts.

• Forced Isolation from Others

These instances often end up with the targets feeling guilty and begging the abusers for forgiveness. It’s an impressive ego boost to the gaslighter’s warped mind. As the abused people get more tangled into the dark web of deceit and manipulation, the next stage of abuse happens.

You can often spot a gaslighter by his heightened efforts to keep his targets isolated. One of the greatest fears of gaslighters are outsiders who can blow the whistle on their mental abuse. They will use threats and other psychological ploys to keep their targets away from family and friends.

• When Boredom Sets In

Their goal is to divide and conquer, so their targets are scared, alone, and must depend on the abusers for everything. This profound psychological abuse may continue for years. However, the abusers’ antisocial aspects may lead them away from their broken targets to look for fresh ones.

The Aftermath of Gaslighting and Psychological Abuse

Are you or someone you know a survivor of gaslighting abuse? Even if the abuse lasts for a short time, it can have devastating effects on your entire well-being. If you didn’t spot the gaslighter at first, your self-confidence and esteem could have eroded before you noticed. Perhaps you even came to believe that you deserved to be abused.

• Psychological Damages

Gaslighting damages your feelings of trust for others and yourself. In a shifty atmosphere where nothing is as it seems, you may not trust your senses or your memory. It can be quite debilitating, and it may take a while to realize that you’ve been taken.

Since the abuser made you doubt your ability to reason and remember, making decisions on your own may be difficult. You may be hesitant to show emotions or tell others how you feel because you’ve forgotten the feeling of validation. Maybe you feel less than everyone else and unworthy of love because of the abuse.

• Social Damages

When you’ve been gaslighted, you may have gradually been estranged from family and close friends. Abusers can only have control when their targets are alone and vulnerable. It may be hurtful and embarrassing to try to pick up the pieces of your past relationships with your friends and family.

• Mental Health Issues

Understandably, gaslighting can affect your mental health. When you’ve had your confidence slowly chipped away with self-doubt, it may have led to panic and anxiety. You may also develop depression because a callous abuser stomped your self-esteem.

Getting past gaslighting abuse may also include dealing with PTSD, codependency, and severe trust issues. As a survivor, you may feel guilty because you overlooked the gaslighter in the beginning. All these messy emotions may affect your relationships in the future.

Since you lost feelings of validation from the psychological abuse, you may be anxious to receive it again. In desperation, you may become a people-pleaser and not take up for yourself. These behaviors may make you a vulnerable target for another gaslighter.

Five Ways to Spot a Gaslighter

The best way to avoid the snare of psychological abuse is to learn how to spot a gaslighter. When you recognize the first signs of manipulation, it is easier to walk away with your dignity and well-being intact. Here are five ways you can spot a gaslighter.

emotionally abusive1. They Start Lying

Lies fuel the cruel engine of gaslighting, and the abuser can do it with ease. These warped personalities usually have a long history of pathological lying. Even when people call them on the carpet with undeniable proof, the gaslighter will continue to defend their lies.

Is your new love interest too good to be true? Maybe he/she isn’t when you notice that they’re compelling with lies. Even if they aren’t a gaslighter, you don’t need a relationship based on falsehoods, so walk away.

2. They Refuse to Accept Blame

You are human, and you will make mistakes. Beware the gaslighter that has deluded themselves into thinking they’re infallible. As a master manipulator, a gaslighter will act innocent and indignant even when their faults are apparent.

They have distorted reality in their mind for so long that they always view problems as somebody else’s fault. The tell-tale sign is when they try to shift the blame to you. If they can’t own their mistakes and shortcomings, don’t make the mistake of getting involved with them.

3. They Tried to Isolate You

In the beginning, it may be difficult for you to notice that they’re edging you away from the crowd. Do they use strong emotions to manipulate you every time you want to spend time with your family and friends? Remember that the gaslighter’s most devious tool is isolation, so this behavior is a red flag for you to go your own way.

4. They Minimize Your Opinions and Feelings

One of your basic human needs is validation, and you should have it from someone who claims to care about you. The narcissistic gaslighter only cares about their feelings and opinions, and they feel threatened when yours doesn’t match. They use patronizing language to minimize any difference of opinion.

When you express your opinions or feelings, they may try to shame you by saying you are overreacting or too sensitive. If you disagree, then they will resort to name-calling, like you’re juvenile. Nobody has the right to tell you how to think or feel, so you need to open your eyes.

5. They Twist Conversations

You can often spot a gaslighter after a few conversations. If the discussion starts to go south, they may attempt to manipulate your words to make you look wrong. Gaslighters have a deviant talent of re-writing past events as if you if your memory isn’t reliable.

For example, they may have become enraged when you were in the grocery store and talked to an old friend. Maybe they said something rude and pushed you towards the door. When discussing the event later, they may try to say that your friend was rude, and they were taking up for you.

The manipulative person attempts to appear loving, and they use comforting words to make them look like a hero. They want you to emerge as the weak-minded loser. Trust your conversational skills and memory, and don’t fall for this abusive manipulation. Fight hard not to lose yourself for someone who wants to abuse and control you.

spot a gaslighterFinal Thoughts on Spotting a Gaslighter

You can spot a gaslighter when you trust your gut feelings and refuse to be manipulated. Your best weapon against this psychological abuse is to confront the situation. The only gaslights you need in your life are the ones creating the romantic ambiance on a date with someone who loves you.

What It’s Like to Be in Love With Someone You Can’t Have (And Let Go)

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There’s no better feeling than to be in love, but what if the person you love isn’t available to you? What if they’re engaged to your best friend, or perhaps you are in love with your boss and know it would be a disaster to have a relationship at work? Sadly, many fall head over heels for someone already involved in a relationship.

Being around this person is increasingly difficult as you try to conceal your emotions. You do everything you can to hide your feelings, but you can’t help but hope they feel the same way. Why are you torturing yourself?

Ways to Get Over Loving Someone You Can’t Be With

Many people face this predicament, but to be in love and not have them in your life is more than you can handle. So, you would rather have them around in some capacity than not have them in your life at all. If you find yourself in this position, here are some ways to help you cope with the emotional attachment.

1. Stay Away from Hurtful Situations

be in loveYou should try to avoid it when you know the person you love will be at a specific location. If you go anyway, it’s like committing emotional suicide. Just decline any invitations where they will also be in attendance.

To keep your mind off things, why not binge-watch a new show or date someone whose heart is available?

2. Spice Up Your Dating Life

It’s a great feeling to be in love, but the only way you will get over one person is to move on with another. Falling head over heels in love is a fantastic journey in life. Stop wasting your time on someone who isn’t emotionally or physically available to you, and put your time and effort into someone ready for a relationship.

3. Journal Your Feelings

You want to shout from the rooftops and tell this person how much you love them. Sadly, it’s not always the right choice or even an option. The best thing you can do to deal with your emotional attachment to this person is to journal about it.

You will feel much better when you get all your feelings on the outside and put them down on paper. It’s not easy to deal with unrequited love, but there are little methods like this to help you cope.

4. Stop Pretending You’re Okay

It’s okay if you’re not okay and don’t have to pretend. It can be quite exhausting if you’ve been dealing with this pain for months or even years. You don’t have to wear a fake smile anymore.

If things hurt you, let them know. For instance, if your friend you’re in love with wants to take you shopping so you can pick out a ring so he can propose, then you should decline. Don’t put yourself in situations where your emotions are being trampled. Decline the invite and let them know why.

5. Limit Them on Social Media

There are restrictions and limitation options on your social media pages for a reason. On Facebook, you can take a break from someone without unfriending them. When you’re dealing with your emotions, the last thing you want is to see their posts scrolling on your feed.

This is especially true if they boast about their love for their partner. To be in love and not have the person you want is a difficult journey, but you don’t have to follow their path to happiness that doesn’t include you. Block them or limit their visibility on your wall.

You will be glad you did this when you don’t have to relive the hurt every time they post. Checking social media accounts to follow someone you love can be an addiction, so it’s best to stop furthering your pain. They don’t need to know everything in your life, either.

6. Rip the Band-Aid Off and Tell Them How You Feel

If you haven’t told this person you love them, it might be time to rip off the Band-aid and see what they say. It’s better to get things out in the open rather than go around with all the unanswered questions. Perhaps they love you too.

To be in love and not know how the other person feels is torture. Get things out in the open, no matter what the outcome. Just prepare yourself for a complete fall out if things don’t go how you want. Once you cross that line, it’s hard to come back.

7. Allow Yourself Time for a Pity Party

It’s okay to be upset when you’re falling head over heels for someone who doesn’t feel the same. Allow yourself a certain period to sulk about the issue. It’s better to put a time frame on your emotions rather than to be upset all day.

You could clear out thirty minutes a day for a pity party. Get all your crying, screaming, and feeling sorry for yourself out in the open. Then once the period is over, get on about your day.

pop meme8. Surround Yourself with Friends

To be in love and not be with the person you want is torment, but you can counteract those feelings by having fun with your friends. Surround yourself with people who love and care about you.

Go out on the town, drink, attend a concert, and live life to the fullest. There’s nothing that says because your heart is broken that, you can’t keep living.

9. Take on Some New Hobbies

Getting yourself involved with things that pique your interest is a great way to get over your unrequited love. Why not join a bowling league or take on an exercise class? The key here is to keep yourself busy so that you don’t have much time to think about the broken condition of your heart.

10. Limit Contact

While some people can’t imagine them not being around, others want to limit contact to ease the pain. It depends on where you are with your feelings and how strong you are on what you should do. The best thing is to limit contact and walk away.

If they become available or are interested in you one day, you might be able to revisit those feelings at that time. Otherwise, don’t allow yourself to dwell on the things that cause you pain.

11. Be a Friend to Them but Protect Your Heart

If you’ve decided it’s best not to tell the person how you feel, you must secretly be in love. However, nothing says that you can’t be a friend to them. You might be unable to shut them completely out of your life now.

So, please do what you can to be in their life in a platonic manner. No one needs to know how you feel, and you can keep that your little secret.

12. Write a Letter to Yourself and Burn It

An old psychology trick to help overcome grief or anger is to write a letter to yourself detailing all the hurt; then, you set it on fire. It’s a symbolic gesture that helps you move on. Tell yourself how sorry you became involved in such a hurtful game.

The key is to use this act to forgive yourself for what you’ve been involved in.

13. Don’t Ask Hurtful Questions

When you get the courage to talk to this person about your feelings, you don’t want to put him or her in a bad situation. For instance, avoid questions like:

•Am I good enough?

•Will you ever love me?

•What’s wrong with me?

•Why can’t you love me instead?

These questions are counterproductive, and the answers will be hard to give and even harder to receive. Don’t ask things that you’re not ready to hear.

14. Hang with A New Group of Friends

When you know this person will be in your face continually, it may be time to get a new circle of friends. If you can’t stomach the pain of seeing them happily in love with someone else, then you must limit contact. It doesn’t mean you have to cut off all your friends; it just means that you need to open up to a new inner circle to allow yourself time to heal.

be in loveFinal Thoughts on Loving Someone You Can’t Have

It’s often been said that it’s better to have loved and lost than never to have loved, but whoever wrote that didn’t know what they were talking about. The fact is that you don’t have to beg someone to love you. You want to be with someone ready, able, and willing to love in return.

14 Tips to Decrease your Appetite and Lose Weight

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Do you want to slim down? Are you tired of your ravenous appetite that seems to never let up?

Perhaps your diet efforts are thwarted by a growling stomach and mental torture of potato chips, cookies, cupcakes, donuts, and whatever else can feed those cravings. The good news, here, is that you can make changes that will help you curb the cravings.

Tips to Decrease Appetite for Weight Loss Success

Weight loss comes down to a mathematical equation; you must eat less and burn more. Whether you’re doing Keto, the Mediterranean, or the Paleo plan doesn’t matter. You must adjust your eating. If you want to curb your appetite and slim down, then here are 14 tips from experts.

1. Pile on the Protein

pop memeExperts state that about 20-30 percent of your daily calorie intake should be from protein. An interesting study was conducted to see how great of an impact that protein has on your appetite. One group was given bagels to eat, while the other group was assigned a breakfast of eggs.

The group who ate the eggs felt fuller longer, and at the end of the eight-week trial, they had lost over 65 percent more weight than the bagel group. Protein also helps to balance blood sugar levels and prevents muscle mass loss by reducing your weight.

2. Eat Your Calories Don’t Drink Them

If you are allotted 1,200 calories on a weight-reduction plan, why would you waste 120 of those on a soda? Toss the fruit juices, pop, and other sugary drinks that will only be counterproductive to weight loss. Even in fruit juice, the high sugar content will only make your cravings for the sweet stuff increase.

3. Load Up on Fiber

Fiber is filling as it expands inside the stomach during the digestion process. So be sure to add things like beans, peas, chickpeas, and lentils to your daily eating plan.

If you add 14 grams of fiber to your day, it can reduce your caloric intake by up to 10 percent. Plus, fiber has other great benefits when it comes to regularity.

4. Have a Cup of Joe

The gut-brain connection is becoming a more significant part of the picture when it comes to weight loss. As you drink your coffee, a hormone in your gut called peptide YY is released. This hormone plays a role in how much you will eat as it works to curb your appetite.

It’s believed that decaffeinated coffee is better than the caffeine variety. It can help to stave hunger for up to three hours after you drink it.

5. Fill Up on Water

Did you know if you drink two glasses of water before you eat that, you will automatically eat about 22 percent less? Water helps to fill your stomach, and it leaves less room for food.

Having a stomach full of water also helps the contents to flow through the digestive system quicker too. Since around 50-60 percent of your body is water, then it only seems natural that you should drink more of it.

6. Practice Mindfulness During Meals

The next time you sit down to a meal, you need to pay attention to how much you eat out of hunger and how much is an indulgence. Most people eat way more than they need to in a setting. They overeat out of pleasure and not need it.

How many times do you walk away from the dinner table, bloated and miserable? Try chewing each bite ten times and pushing back your plate when you feel hungry. Even though it goes against everything, your parents taught you, go ahead and leave some food on the plate.

Once you learn to gauge how much you can eat, you will learn the appropriate amount and won’t waste any food.

7. Indulge in Dark Chocolate

What is the difference between dark and milk chocolate, and why are so many encouraging that you eat the darker variety? First, dark chocolate has way less sugar.

Second, this sweet treat has stearic acid, which helps curb your appetite for sweets. When you give yourself a little indulgence like this on occasion, you won’t be as apt to crave cake, ice cream, and other delicious sweets.

Try having about 2 ounces each day to help with your cravings and give you a little indulgence.

sugar cravings8. Pour on the Ginger

Ginger packs a powerful punch, but this spice is known for its many antibacterial properties. When it comes to weight loss and filling up your stomach, ginger can help.

Take 2 grams of ginger and mix it with some hot water before a meal. You will see a noticeable reduction in your hunger, not to mention all the other health properties you will gain.

9. Add Some Hunger-Reducing Spices

While ginger is a great spice to add to your day, there are plenty of other ones that can help too. Hot peppers can do wonders for your appetite. These spicy, colorful veggies have capsaicin in them, which will do wonders to help you feel fuller faster.

No wonder people in Mexico, the Mediterranean, and Asia don’t have the obesity problems that Americans do. They use a wide variety of spices in their cooking.

10. Use Smaller Plates

You’ve heard that size matters, and when it comes to your plate, it certainly counts. Have you ever noticed the size of a dinner plate at some of the famous restaurants? They could serve 2-3 people with the size of those platters.

While the restaurant chains are interested in luring you in to eat more for less, it wreaks havoc on your waistline. A little trick is to use a smaller plate. When you visualize a full plate, regardless of its size, then you can easily trick your mind into thinking you got a sufficient portion.

Americans suffer from portion distortion when it comes to plate sizes. You don’t need a big plate, and you certainly don’t need to go back for second helpings. Avoid all-you-can-eat buffets as well as places that serve endless fries and free bread.

When you frequent these places, you are setting yourself up for failure. Plus, think of all the extra calories you can avoid.

11. Add Omega-3 Fats to Your Diet

You’ve probably heard the weight loss community touting that need for Omega-3 fatty acids. These acids are found naturally in fresh fish, specifically salmon. Leptin is the hormone in your body that signals your brain that you’re full.

Foods rich in omega-3s trigger this hormone, making your body feel full even if you’re not. Fish is low in calories and an all-around good protein source. So, fish on Fridays isn’t a bad idea after all.

12. Add High-Protein Snacks to Your Day

You know protein helps fill you up, but you don’t need to reserve your protein punch for your three main meals. You can easily have a power snack to give you energy and keep you from becoming ravenous. Try bringing along some beef jerky, cheese cubes, or nuts.

When you feel your stomach start to growl, eat about 100-200 calories worth of these snacks. It will tide you over to the next meal and keep your blood sugar levels stable.

13. Visualize Eating the Foods You Crave

Have you ever dreamed about eating a piece of chocolate cake with thick buttercream icing? What about a dish of smooth and creamy ice cream with hot fudge and peanut butter cups crumbled on the top? Though your brain is a smart processing unit, it can be tricked.

A study was conducted using 51 people to see how visualization could be used to help you eat less. The people were put into two groups, and one group was told to imagine themselves eating three M&M candies, while the other group was told to visualize 33 of the chocolate goodies.

The results were remarkable. When it came time to indulge, the people who envisioned eating 33 candies ate remarkably less than those who saw themselves eating only three. The test was repeated with cheese cubes, and it had a similar outcome.

14. Don’t Forget to Exercise

You can eat 2,000 calories a day and do everything you are supposed to do, but you won’t get the same results without exercise. When you’re sweating and getting in a good workout, you’re reducing hunger hormone levels.

You’re also raising your serotonin levels, which can boost your mood. Aerobic and resistance exercises seem to be the styles that have the most significant impact on your appetite, which can reduce hunger and calorie intakes.

appetiteFinal Thoughts on Appetite and Weight Loss

The battle of the bulge is a prevalent struggle in this country. It’s estimated that over 160 million Americans are either in the overweight category or are considered obese. Sadly, 60 percent of these people are women.

The weight loss industry brings in over $72 billion a year. However, you don’t need a fancy eating plan or a meal plan that’s so restrictive that you feel deprived. It would help if you learned how to eat what your body needs for fuel, and it will naturally reduce your appetite and help you slim down.

Many of the meal plans and gimmicks offered today are geared towards making a profit. Mother Nature provides everything you need to be healthy and happy without buying anything fancy or killing yourself. By following a few of these tips, you should see a drastic change in your waistline and your mood.

New Study Reveals US Generates Most Plastic Pollution Worldwide

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A new report published in the journal Science Advances revealed that the US produces more plastic waste than any other nation. It also ranks as high as third among countries causing coastal plastic pollution when factoring in scrap plastic exports plus illegal dumping and littering. This new research contradicts previous assumptions that the US manages and disposes of its plastic waste properly. It also takes the spotlight off Asian countries, which often get the majority of the blame for marine litter.

A 2010 study ranked the US 20th among countries contributing to ocean plastic pollution; however, it didn’t account for plastic scrap exports. Around 5 to 13 million metric tons (Mt) of plastic ended up in the ocean that year. That material came from both developing and high-income countries.

The new study which came out on October 30, 2020. It indicated that the US generated 42 Mt of plastic waste in 2016, more than anywhere, globally. In the United States, we dumped between 0.14 and 0.41 Mt of this waste illegally. Countries which imported materials from the US for recycling improperly managed 0.15 to 0.99 Mt. Taking this data into account, the US contributed five times more to coastal plastic pollution in 2016 than in 2010. This puts the United States among the top plastic polluting countries globally.

According to the most recent plastic waste generation data from 2016, the US shipped more than half of its recycled plastics abroad. This equates to around 1.99 Mt of 3.91 Mt of plastic collected for recycling shipped overseas for processing. Of this, 88% of exports went to countries that struggled to recycle plastics adequately. 15-25% got labeled low-value or contaminated and couldn’t meet standards for recycling.

How researchers use this data

war on nature

The United Nations urges humankind to stop waging war on nature.

Using this data, researchers estimated that around 1 Mt of plastic waste from America went into the ocean. Scientists from Sea Education Association, DSM Environmental Services, University of Georgia, and Ocean Conservancy analyzed the data.

“For years, so much of the plastic we have put into the blue bin has been exported for recycling to countries that struggle to manage their own waste, let alone the vast amounts delivered from the United States,” said Dr. Kara Lavender Law, lead author of the study and research professor of oceanography at Sea Education Association.

“And when you consider how much of our plastic waste isn’t actually recyclable because it is low-value, contaminated, or difficult to process, it’s not surprising that a lot of it ends up polluting the environment.”

Drawing from 2016 data, the report also estimated that 2-3% of all US-generated plastic waste ended up polluting the environment domestically. This amounts to between 0.91 and 1.25 Mt. So along with waste exports, the US contributed to around 2.25 Mt of plastic pollution. Of this, up to 1.5 million metric tons of plastics ended up along coastlines. Taking this data into account, the U.S. ranks among the top three countries for coastal plastic pollution.

 “The United States generates the most plastic waste of any other country in the world, but rather than looking the problem in the eye, we have outsourced it to developing countries and become a top contributor to the ocean plastics crisis,” said Nick Mallos, senior director of Ocean Conservancy’s Trash Free Seas program and a co-author of the study. “The solution has to start at home. We need to create less, by cutting out unnecessary single-use plastics; we need to create better, by developing innovative new ways to package and deliver goods, and where plastics are inevitable, we need to drastically improve our recycling rates.”

Revealing and alarming trends

The study pointed out that the U.S. contributed 17% of total plastic waste. That number is despite making up just 4% of the global population. On average, Americans generated almost double the plastic waste per capita as residents of Europe.

“Previous research has provided global values for plastic input into the environment and coastal areas, but detailed analyses like this one are important for individual countries to further assess their contributions,” said Dr. Jenna Jambeck, Distinguished Professor at the University of Georgia’s College of Engineering and a co-author of the study. “In the case of the United States, it is critically important that we examine our own backyard and take responsibility for our global plastic footprint.”

“For some time, it has been cheaper for the United States to ship its recyclables abroad rather than handle them here at home, but that has come at great cost to our environment,” said Natalie Starr, principal at DSM Environmental Services and a co-author of the study.

“We need to change the math by investing in recycling technologies and collection programs, as well as accelerating research and development to improve the performance and drive down the costs of more sustainable plastics and packaging alternatives to address the current challenge.”

A grim warning

This year, The Pew Charitable Trusts partnered with environmental consulting firm SYSTEMQ, releasing a report about plastic waste. In the report, they estimated that plastic pollution in the ocean would triple by 2040 unless all nations take serious action. It will take both reducing plastic consumption and better management of recycling and trash to combat this issue.

While it may seem daunting, we have already begun taking steps to clean up the environment. In China, for example, the construction of incineration plants led to a 60% decrease in waste generation. In the U.S., laws are now in place to ban the use of plastic bags and straws in several states.

plastic pollutionFinal thoughts on the study about US plastic pollution

A new study revealed that the US generates more plastic waste than anywhere globally, despite previous assumptions. Asian nations have taken most of the blame for the problem. But prior data didn’t include figures on plastic scrap exports. Therefore, the U.S. ranks number one for overall plastic pollution and third for contributing to coastal plastic waste. However, by reducing consumption and managing our trash more effectively, we can start to shift to improve results.

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