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15 Organic Fruits That Help You Reach Your Weight Loss Goals

September 7, 2020 by Power of Positivity

These days, most people are out to lose or at least maintain their weight. The search for the best foods for weight loss is constant. But the good news is that there is plenty of fruit that can help you achieve your weight loss goals.

The advantages of fruit for weight loss is that they’re healthy, they taste great, and they can satisfy sugar cravings, so you don’t end up reaching for the “really” unhealthy snacks. Plus, if you eat fiber-rich fruit, they can help you feel full longer so that you won’t consume as many calories throughout the day.

Here are 15 fruits that can help you with your weight loss goals.

This list contains fifteen scrumptious fruits. Some are familiar to most of us. But we also included some surprising picks for those who feel a little more adventurous. For optimal wellness, select varieties that are organic, as they are chemical-free and greener an option.

1. Passion Fruits

Passion fruits are tropical treats that deliver to you potent nutrients. There are a lot of varieties, but purple and yellow are the most common. The fruit is small, so you may need several to make up one cup.

Passionfruit is remarkably high in fiber, so it’s great for people on a diet. On average, you’ll get about 25 grams of fiber per cup, which is almost 100% of the daily recommended amount. It’s also packed with vitamin C and contains piceatannol, which helps to improve insulin sensitivity in overweight people, especially if they have type 2 diabetes.

2. Pomegranates

Pomegranates are red, juicy, seed-like fruit that has excellent health benefits. They are full of antioxidants, polyphenols, and conjugated linolenic acid. These help you to burn fat, boost your metabolism, and suppress your appetite.

Pomegranate juice is immensely popular for people trying to lose weight. This beverage is a favorite because of the great natural taste and the fact that it’s a suitable replacement for sugary drinks.

3. Oranges

Most people know that oranges are one of the best sources of vitamin C you can get. Did you know that they’re also an excellent source of fiber? This info means that snacking on oranges can help prevent you from overeating.

Another remarkable property of oranges is that it contains nobiletin. This substance proves to be absorbed by metabolites easily. This kicks metabolites into overdrive, which aids in weight loss. Oranges also have high water content so that they will hydrate your cells.

4. Blueberries

Blueberries are a perfect fruit for people to eat who are on a diet. They taste good, they’re low in calories, and they are packed with nutrients. In fact, blueberries reportedly have so many health benefits that everyone should probably eat them.

Blueberries pack your body full with antioxidants. Research tells us that the combination in blueberries is excellent at blasting abdominal fat. This information is great news for people trying to drop pounds in their midsection.

Add blueberries to your overnight oats or cereal to sneak in several tablespoons every morning.

5. Pears

Pears make excellent weight-loss food. They are high in fiber, low in calories, and are some of the tastiest fruit on the market. Plus, they have a high water content – over 80% – so you get a large fruit that will keep you full without packing on the calories.

Pears have a consistency that makes them great to cook. For this reason, they are used in many recipes. Pears have almost unlimited potential to fit into any diet plan.

6. Star Fruit

Star fruit, also sometimes called Carambola fruit, is a star-shaped fruit that is so low in calories that it’s almost negligible. It’s full of vitamins, antioxidants, electrolytes, and fiber. In fact, it has one of the highest concentrations of fiber out of all fruit.

Star fruit juice is rare to find in stores, but the fruit is great in smoothies or shakes. You might need to take the time to find it at a store near you. But we promise, your taste buds will thank you for the efforts! That’s because it has a great taste, making it an excellent snack for people on a diet.

7. Guava Fruit

Guava fruit is a low-calorie tropical fruit from Central America. It is full of antioxidants, electrolytes, and fiber. This means that snacking on guava fruit will make you feel full without adding excessive calories to your diet.

Guava fruit is, on average, about 37 calories per fruit. Studies tell us that guava fruit helps lower blood sugar. For people with diabetes, this is extremely helpful in their quest to lose weight.

8. Strawberries

Strawberries are incredibly high in fiber and exceptionally low in calories. Indeed, you can get about 50% of the daily fiber you need from about 200 calories worth of strawberries. This data means that strawberries are excellent at keeping you full between meals.

Besides the high fiber content, strawberries also have adiponectin and leptin. Both substances boost your metabolism and enhance fat-burning in the body. This favorite berry is an excellent summer fruit to help you achieve your weight loss goals.

9. Apples

The health benefit of apples is no secret. They’re one of the most popular fruits that comes to mind when people think of healthy or clean eating. Plus, they’re incredibly versatile because there are so many varieties. And, you can get creative in adding them to salads for extra crunch (forgo the croutons!). Of course, you can bake with them, as well.

Apples are great for weight loss because they are both satisfying and filling and low in calories. While farmers harvest these treats in the autumn, you can cold store them year-round.

10. Avocados

Avocados are an exceedingly popular fruit and are well-known as a fruit that’s great for people trying to lose weight. They contain monounsaturated fats (MUFAs), which are good fats. These fats help you feel full longer, so you don’t overeat.

Besides the MUFAs, avocados are a great source of electrolytes which help to break down carbohydrates and build muscle. The best part is that avocados are a low-calorie food, so it’s easy to add them to your diet. Plus, they are the basis for yummy guacamole, which you can easily add to many dishes.

11. Papaya

Papaya is a great, nutrient-dense fruit that is excellent for people on a diet. It contains a plethora of vitamins, minerals, and antioxidants. It also has a satisfyingly sweet taste that makes it an excellent replacement for unhealthy, sugary snacks.

Papaya does have high natural sugar content. However, it’s one of the low glycemic index fruits, so it doesn’t spike your blood sugar. This tasty treat is great for people with diabetes who may be looking for something to satiate a sweet tooth.

12. Kiwi Fruit

Kiwi fruit is a small fruit that is rich in taste, vitamins, and fiber. However, it is not rich in calories, so it’s a great fruit to eat if you’re trying to lose weight. To get the most out of your kiwi fruit, proper maintenance is key, including techniques like kiwi fruit pruning new zealand. Pruning helps ensure your kiwi plants produce the best fruit and stay healthy.

Kiwi is famous because of its naturally sweet taste. The sugar in kiwi is natural, so you don’t have to worry about it affecting calorie intake too much. It’s a great replacement for high-sugar snacks.

13. Watermelon

Besides being one of the best-tasting fruits out there, watermelon has plenty of health benefits. The water content of watermelon is through the roof (hence the name). It’s made of 90% water, so it’s shallow in calories and will also keep you hydrated through the hot summer months.

Watermelon is also fiber-rich, so it can keep you full between meals. It’s a great fruit to eat if you’re trying to lose weight, and you need to stay hydrated throughout the day. Keep in mind that watermelon has a high natural sugar content so it may not be the best choice for people with uncontrolled diabetes.

14. Raspberries

Raspberries are one of the most popular and tastiest berries out there. In fact, they contain raspberry ketones, a chemical that is being mass-produced and marketed as a miracle fat-burner in a bottle. However, you don’t need a raspberry ketone fat burner if you eat raspberries.

Besides the ketones, raspberries are also full of fiber, vitamin K, and electrolytes. Plus, they’re very low in calories, making them ideal for a diet. Plus, they have a great flavor that is delicious to most people who eat them.

15. Blackberries

Blackberries are the compliment to raspberries. This summertime berry is low in calories and high in fiber content. This berry makes it the perfect snack for people who want to lose weight.

Blackberries have a great flavor that can satisfy any sugar craving. They even boost your brain health. They’re also full of fiber, so snacking on a cup of blackberries can save you from overeating.

Final Thoughts on Fruits That Help You Lose Weight

It’s nothing new stating that fruits are great when you’re trying to lose weight. In general, they’re low in calories and high in all the other stuff you need to be healthy. Therefore, some fruits are better than others when it comes to blasting away those pounds.

You want to eat fruit that is fiber-rich because fiber helps to control your appetite. The fruits in the list above are all full of fiber and other nutrients. Adding them to your diet will surely help you with your weight-loss goals.

10 Reasons Why You Should Include Probiotic In Your Diet

September 7, 2020 by Power of Positivity

Probiotics are often discussed in the world of health and diet, but what are they exactly? Of course, a probiotic is a live microorganisms, mainly yeasts and bacteria, that provide benefits to the human body.

Typically, when you hear the word “bacteria,” you think of something negative. But not all bacteria are harmful. Probiotics are some of the best kinds of bacteria your body will get! They keep your digestive system healthy and strong, preventing unwanted toxicity and bacteria imbalance.

This reason is why many experts recommend consuming probiotics regularly. They’re great for your gut and have many more benefits besides.

Here are ten remarkable reasons why you should include probiotics in your diet.

1. Cholesterol Reduction

Cholesterol is often defined as fatty substances like lipids start clogging up your arteries and veins. This scenario can lead to all sorts of health problems, such as increased risks of cardiovascular disease. Thankfully, studies have shown that probiotics have a positive effect on cholesterol levels. To elaborate, they:

Help reduce bad cholesterol and total cholesterol levels
Reduce the risk of heart disease
Provide a more general health boost

That said, probiotics do not provide the same kind of dramatic results you can get from specific drugs. However, probiotics might be a gentler, more general solution should you wish to avoid more harmful side effects like muscle wasting found in cholesterol-lowering medications like statins. They will also promote brain health and stroke prevention via this same mechanism.

2. Mood Improvement

Several studies show a strong correlation between good gut health and positive mental health for both animals and humans. Here’s a few examples of these studies:

“Clinical and metabolic response to probiotic administration in patients with major depressive disorder: A randomized, double-blind, placebo-controlled trial” in Nutrition (2015). This study showed that after eight weeks of consuming probiotic supplements, patients with depression had less difficulty with positive thinking and showed lower levels of hormones like insulin and inflammation.
“Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review” in the Journal of Neurogastroenterology and Motility (2016). Researchers have proven that supplementing diets with probiotics for just 1-2 months can create a significant improvement in one’s struggles with memory, positive thinking, depression, anxiety, and obsessive-compulsive disorder.
“The effects of probiotics on mental health and hypothalamic-pituitary-adrenal axis: A randomized, double-blind, placebo-controlled trial in petrochemical workers” in Nutritional Neuroscience (2016). A study done on 70 chemical workers showed a remarkable improvement in the participants’ mental and general health after consuming probiotics daily for six weeks.

3. Travel Diarrhea Relief

Many of us suffer from diarrhea while trying out new cuisines on our trips to foreign destinations. If you are hoping to find a way to stop that, this might be a solution for you.

According to experts, it is possible that probiotics may assist in protecting us against traveler’s diarrhea. This is because probiotics might help us:

Maintain a healthy gut flora
Boost or assist our immune responses
Create ideal results in our digestive system
Return our gut’s microflora ecosystem to a healthy state after it has been disturbed
Prevent digestion difficulties with foreign food
Create a stronger digestive microflora
Reduces the risk of diarrhea

However, it should be noted that the effects are minor. Additionally, it is uncertain as to which variety of strains – or their ideal dosage – is the one that will provide the desired outcomes. While the results look promising, more research is still necessary.

Of course, it’s best to discuss with your doctor in regards to using this as a potential treatment for traveler’s diarrhea.

4. Antibiotic Diarrhea Relief

Those who take antibiotics will find that a common side effect of such medication is diarrhea. This is because antibiotics are indiscriminate – in the process of killing off harmful bacteria, such remedies will also often kill off healthy bacteria.

There is, however, a way to counteract this. Research confirms that the right kind of probiotics may:

Reduce the risks of diarrhea caused by antibiotics.
Help prevent digestive tract infections.
Assist in maintaining a healthy gut flora.

For this particular task, Lactobacillus rhamnosus GG and Saccharomyces boulardii were found to be the most efficient probiotic strain. So if you wish to take probiotics for this purpose, consider looking for these particular strains.

5. Reduction Of Duration Of A Cold

Colds and their symptoms can traditionally last up to well over a week before you can fully recover. Research shows, however, that probiotics may be incredibly helpful in this regard. Indeed, the paper in question shows that probiotics:

Has a modest, positive effect on preventing cold symptoms from manifesting
Reduces the duration of respiratory infections
Encourages faster recovery
Decreases the number of sick days required for a recovery
Can boost one’s immune system
Can help you feel better faster

This news means that if you find yourself struggling to recover from the symptoms of a cold, or just want to feel better sooner, probiotics may just be the pick-me-up you need.

6. Eczema and Allergy Relief

Despite the popular imagery of smooth, soft baby skin, common for babies and toddlers to struggle with eczema. It is easy to assume this is simply part and parcel of being an infant. There is proof, however, that this doesn’t necessarily have to be the case. For example:

A study has shown that infants bottle-fed on probiotic-supplemented milk saw an improvement in their eczema symptoms.
For babies who are being breast-fed, a different study noted a reduced risk of eczema in infants whose mothers consumed probiotic supplements during pregnancy and breast-feeding.
Probiotics from a mother’s breast milk can help promote a healthy gut flora, which in turn can positively influence the health of an infant’s skin.

In adults, probiotics may:

Reduce inflammatory responses in those with milk and dairy allergies
Reduce eczema symptoms by reducing gut inflammation
Boost immune system functioning
Helps better digest milk and dairy products
Reduces the symptoms of lactose intolerance

So if you are breastfeeding and want your baby to have healthy skin, or if you find yourself needing an extra little boost in the skincare department, consider taking probiotic supplements for that purpose.

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

7. Bone Strength

It is natural for bones to simply get weaker over time, as bone density decreases. This is primarily due to the deterioration that happens with age as hormones change, and the body becomes more vulnerable. As a result, bones will often become more susceptible to fractures and osteoporosis once you are older.

A study has shown, however, that it’s possible for probiotics to:

Help prevent age-associated bone loss.
Regulate calcium and phosphorus metabolism
Contribute to the strengthening of bones
Reverse or combat mineral density loss

This is primarily due to the relationship the body has between the gut microbiome and bone metabolism. Probiotics encourage a healthier gut. Plus, they increase the rate of metabolism for bone minerals and subsequent bone density in the process.

However, there is not sufficient research to properly support this idea. Should you be interested in considering this line of treatment, do try discussing it with your doctor.

8. Protection Of Premature Infants

Premature infants, unfortunately, can be vulnerable to many sorts of infections. One of these infections is a severe bacterial infestation based in the intestines. This condition is partially from the lack of beneficial gut bacteria that premature babies in the neonatal intensive care unit (NICU) lack.

Thankfully, there is a solution to this. Indeed, breast milk is a good source of probiotics that the mother already has. Then these probiotics pass on to an infant via nursing. This is important. Research proves that probiotics can counter such life-threatening gut infections by:

Introducing good gut bacteria to the intestines
Help promote healthy gut flora.
Support a healthy digestive system
Crowd out any bacteria that aren’t beneficial to the body
Reduce the risk of bacterial infections

As such, breastfeeding a premature baby – and by extension, introducing probiotics to their intestines – helps protect them from such deadly gut bacterial infections. At the same time, probiotics can also help them better absorb and digest milk.

9. Probiotic Treatment Aids in Vaginal Infection Treatment

It may seem strange, given that probiotics are primarily associated with one’s digestive system. Additionally, research confirms that probiotics may help treat vaginal infections when taken with antibiotics. This is because probiotics:

May help repair the damaged microflora system of the vagina
Helps replace the bacteria killed by the antibiotics with beneficial microbes
Assists in keeping a healthy vaginal microflora in check
Improves the effectiveness of an STD treatment
May help improve cure rates of vaginal infections

It should be mentioned that trying to treat vaginal infections alone with probiotics is not a viable solution. Instead, probiotics should be taken as a supplement with the appropriate antibiotics to guarantee the best possible outcome.

10. Weight Loss Aid

Our ability to maintain a healthful weight is entirely dependent on our diet. With that in mind, it’s essential to also note that the ability to digest our diet effectively is also a pivotal point in maintaining a healthy weight – something that probiotics can help with.

For example, probiotics may:

Assist with preventing the absorption of dietary fat
Forcing fat to be excreted instead of storing it in the body
Increasing the levels of certain hormones that promote longer satiation time
Promotes more calorie burn
Discourages the storage of fat
Help directly with weight loss, as proven by a study.
Reduce belly fat, as shown by a study
Help with healthy weight gain, as shown by a different study.
Improve the digestive capabilities of the intestines

More studies are necessary to solidify the relationship between probiotics and body weight. However, the said connection is an obvious fact that we cannot ignore. So if you find yourself struggling to reach and maintain a healthy weight, perhaps the solution to your troubles might be probiotics.

Final Thoughts On These Excellent Reasons Why You Should Include Probiotic In Your Diet

Probiotics are fantastic for the body in so many different ways, and their positive effects simply cannot be overlooked. From skin to bones and immunity to digestive, you will find no shortage of ways that these microorganisms can help you.

Finally, you will find probiotics in your local grocer. So consider purchasing everyday foods like yogurt, kefir, kimchi, kombucha, miso, pickles, sauerkraut, tempeh, and other fermented consumables. Probiotic supplements are also available. However, you should speak with your doctor before taking any form of supplement!

20 Text Messages to Send to Strengthen Your Relationship

September 6, 2020 by Power of Positivity

Surprisingly, sending text messages to your partner can help strengthen your relationship. When they know you are thinking of them, it’ll deepen your connection and let them know you are supportive. Even if you think your partner knows how you feel about them, they still need to hear it. They’ll appreciate the thought, and it’ll make their feelings for you more substantial, too.

While sending text messages can strengthen your relationship, it can harm the relationship if not done correctly. Sending sweet text messages to let your partner know you are thinking of them is perfect. On the other hand, you shouldn’t use text messages to:

apologize
discuss important issues
make decisions
send too many text messages without getting anything in return

Text Messages to Send to Strengthen Your Relationship

Every relationship needs consistent work to strengthen your relationship. New relationships require work to build and maintain the bond that is developing. Send these text messages to strengthen your relationship and show them how supportive you are and how much you care.

1. “Good morning! I woke up thinking of you, and I still can’t stop.”

When your partner knows you’re thinking of them first thing in the morning, it’ll make them feel good. They’ll see that they are essential to you and that you want them to know it. Plus, it will make them think of you, too, and they’ll be looking forward to spending time with you.

2. “I can’t focus on anything else today because I can’t stop thinking about you.”

When you can’t stop thinking of someone, let them know. Better yet, if they are making you distracted, let them know that, too. They will be flattered that you are thinking of them so much, and it will make your relationship stronger.

3. “Good night, my love. I’ll be thinking of you while I drift asleep tonight.”

Telling your partner that you’re thinking of them before falling asleep is sure to strengthen your bond. It’s a sign that you want to be more serious and that you aren’t thinking of anyone else. When they receive that text message at night, they’ll likely spend their night thinking of you, too.

4. “I am so proud to have you in my life. You’re an inspiration, and I can’t wait to see what’s in store for our future together. You amaze me.”

When your partner knows you are supportive and proud of them, they’ll love you even more. You should always praise your partner’s achievements and efforts. Plus, you should always let them know that you are impressed by them.

5. “You make me a better person. I love who I am when I’m with you.”

Spending time with the right person can make you strive to be better. Without even realizing it, you will be the person you want to be when you are with them. Let your significant other know this, and you may find out they feel the same way about you.

6. “I woke up thinking it was going to be a bad day, but then I remembered that I get to see you later. I can’t wait for that moment.”

Reaching out to someone you love is the best way to make a bad day better. Thinking about spending time with them later will make it even better. If you let them know this, they’ll feel giddy and excited about seeing you, too.

7. “I still get butterflies when I think about you. You’re on my mind all day, and I am so grateful that you are mine.”

If you let your partner know you still get butterflies when you think about them, they’ll be happier, too. Since these feelings tend to wear off, they’ll appreciate knowing you still feel excited about being with them.

8. “I feel at home when I’m with you, and right now, I’m missing home. I can’t wait to cuddle and spend some time together.”

When you feel at home with someone, you know you’ve found something special. They’ll know it, too, as long as you communicate those feelings with them. It’s a sweet and romantic text to send, and they’ll be looking forward to the time together, too.

9. “I never knew I could love someone as much as I love you. Thank you for coming into my life and choosing to stay here. You mean so much to me.”

Those who haven’t found the right person may not realize how strong that love will be. Once you know it, however, make sure to keep that person around. Let them know you are appreciative of your time together and let them know how special they are.

10. “I can’t stop thinking about your smile, and that look you get in your eyes. I’m fascinated by you, and I spend all my time looking forward to seeing you again.”

Pointing out the things you love about your partner is sure to strengthen your relationship. They will learn to love those things about themselves, too, if they know that you do. Never underestimate the power of flattery with someone you love.

11. “I want to know everything there is to know about you. All of your secrets, thoughts, and memories. Mostly, I want to listen to your voice as your eyes light up while you tell me.”

Wanting to know the deepest secrets of someone means you want a stronger relationship. You have likely already realized it, and your partner will recognize it after receiving this text. It will give them a good feeling all day, and they’ll look forward to sharing.

They’ll want you to share your secrets, memories, and thoughts, too. This will give you a stronger bond and bring more meaning to the relationship.

12. “I’ve been thinking about you all day. Can I see you tonight?”

Letting your partner know you have been thinking of them will make them excited and happy. Then, letting them know you hope to see them that day will make it even better. They’ll be excited to make plans and spend the rest of their day looking forward to it.

13. “Because of you, my life is amazing. I’m so proud of all you have accomplished, and I’m thankful for what you do. I’ll support anything you do in the future because I want to be there for it all. I love you.”

Always let your loved ones know when you are proud of them. They’ll see that you are supportive and caring. Plus, if you let them know you are thankful, too, they’ll feel even better about the relationship.

By telling them that you look forward to being by their side in the future, they’ll know you’re genuinely invested. This will help them open up to you, ensuring the strengthening of your relationship.

14. “I can’t stay away from you. My life seems perfect when you’re around.”

When you can’t stay away from someone, and you’re happy to be there, let them know. Letting your loved one know how special they are to you will deepen the relationship you have. Never keep these feelings to yourself if you want to see the relationship grow.

15. “I don’t know a lot about life, but I do know I never want to let you go.”

There are so many unknowns in life, and pretending to know everything doesn’t help. When you admit you have faults and don’t know everything, your partner is more likely to believe you. So, when you follow it up with not wanting to let them go, they’ll believe it.

16. “You deserve everything you want in life, and I want to make sure you get it. I’ll spend my time making sure you’re happy.”

When someone knows you want to do anything in your power to bring them happiness, they’ll be more trusting. This will allow them to open up more quickly and come to you for comfort.

17. “Thank you for being so good to me. I’m glad you are in my life.”

Always thank someone for being good to you and making you happy. Show your appreciation for them, and they’ll be sure to love you more.

18. “I keep thinking about the fun we have together. You always make me appreciate life more. I had the best time, and I can’t wait to do it again.”

Bringing up positive memories from the past can help strengthen your relationship. It’ll bring back those happy feelings and make them want to experience it again.

19. “I’m so lucky to have you. I don’t say it enough, but I appreciate you more than you know.”

As stated before, letting your loved one know that you appreciate them is beneficial to your relationship. When they see that you feel lucky, they will feel blessed, too, knowing they have someone so thoughtful.

20. “I can’t help but smile all day, thinking about how happy you make me. Spending time with you is the best part of my day.”

When your partner knows how happy you are to be with them, they’ll feel the love. Let them know you enjoy spending time with them and that they are important to you.

Final Thoughts on Text Messages to Send to Strengthen Your Relationship

Remember to let your partner know when you are thinking of them. Tell them your deepest feelings, and make sure they know how special they are to you. Studies show that communicating in intimate ways is essential to building a healthy relationship. These types of text messages can allow you to communicate more effectively. When you can read and edit before you hit send, you’ll be sure to send the right message.

7 Simple Ways To Change How You Think And Live

September 6, 2020 by Power of Positivity

Change is inevitable. It can be frightening, it can be sought after, and it can even be so subtle that it goes unnoticed, but one thing remains constant: change is always happening all around you.

If you’re looking to change aspects of your life for the better, you’ve probably found that it’s much easier said than done. Luckily, with the right habits, you can take steps towards improving yourself and enacting change in yourself in the best ways possible. Here are seven simple ways to change how you think and live.

1. Don’t Dwell On Regrets

Regrets are a part of life. It’s normal to experience some degree of remorse over past actions, missed opportunities, and bad decisions. But that outcome does not mean you should dwell upon your regrets and let them consume you. According to research, there are six familiar sources of regrets:

Career
Education
Leisure
Parenting
Romance
Self

Be aware–your mind may automatically fall to these regrets if you have any within these subjects. You must learn to work past these feelings if they exist. Speak to a therapist or similar mental health professional about working through feelings of regret. You’re more energetic when you learn from them without letting them weigh you down.

2. Learn To Reflect By Asking Why

Self-reflection is an indispensable tool for those seeking to impart positive change in their lives and thoughts. When something happens that you feel could have gone better or that you know went badly, pause and dig deep into yourself. Why did this happen? Some questions you can ask yourself are:

Why does this situation bother me?
Why did their actions hurt me so much?
Do I have difficulty with this task or circumstance?
Where are these emotions stemming from?
Why did I have such a strong reaction to that situation?
How can I prevent a lousy reaction next time?
Could I have avoided this?
How could I have aided the situation?

These questions encourage you to look inward and find answers that exist in your subconscious. They allow you to think, hard, about your actions and thoughts and where they come from, thus allowing you to begin making changes to prevent repeats of the same incident.

Don’t forget. You can also self-reflect when good things happen! To self-reflect on the positive, ask yourself these questions:

What led to my success?
What motivated me to reach this achievement?
How did I feel when I was in that favorable situation?
How can I replicate this again in the future?

3. Learn To Love Learning

School systems can make us learn to dislike the process of learning and gaining knowledge. But without all the confines of those rules from your school days, you can, instead, begin to learn on your terms. This new habit can be a lot of fun and is a great way to sharpen your mind and gain the knowledge you need to change how you live and think.

But where do you begin? How can you start learning and enjoying the process? Here are some ideas:

Read more books
Watch informational documentaries or videos.
Take a class in an exciting subject.
Start learning a new hobby.
Learn from friends or mentors

4. Use Positive Affirmations

Positive affirmations are powerful tools. They are often used as mantras to be repeated to oneself every morning in the mirror before work, school, or other responsibilities. These affirmations have a fantastic effect on positive thinking, allowing you to slowly fake it till you make it, growing to believe in yourself more and more in the process.

Think about the kind of change you want to see in your life. Then, pick a confident, specific, and forceful statement that moves you towards your goals by affirming that you are the person you wish to be. Finally, repeat this statement for at least ten minutes, once a day:

I am strong enough to overcome all odds.
My intelligence makes me a valuable worker.
I maintain healthy relationships with my friends.
My efforts bring fruit.
I am smart, beautiful, and valued.

When making your affirmations, try not to make these mistakes:

Using The Words “Will” or “Shall.” These words put your success permanently in your future and never in your present. Stick to terms in the present tense.

· Putting Anything Negative In Them

Don’t make your affirmations negative, even when the overall message is still right. For example, instead of saying, “I am not harmed by adversity,” say, “I overcome adversity.” It doesn’t seem like much, but that negative spin can affect your chances.

· Giving Up

At first, you will feel silly saying your positive affirmation. That’s normal, and it may take a while before you don’t feel weird repeating them. The goal here is a fake it till you make it type of deal. The more you say these words to yourself, the more you will believe them, and soon when you tell them, you’ll know you’re speaking the truth.

5. Focus On Your Goals

Goals are what motivate you. They’re what you strive towards, against all the odds. When you turn your attention to them, you give power to yourself to change to meet them.

Of course, additional problems can arise if you don’t set goals in a positive or helpful way. Luckily, there are a wealth of tried and true scientific methods to ensure that you set goals correctly. Here are some actionable tips that could be helpful:

· Set Goals You Can Hold Yourself Accountable For

Vagueness is a death sentence for goals. Only set goals that you can actively hold yourself accountable for. To do so, make goals that have definite deadlines, have specific requirements, and can be easily kept track of.

· Make A Motivational Board

Goals are often intangible. You can’t really touch them or even view them directly on a daily basis; they exist only in your mind. A motivational board, also known as a dream board, can give your goals some physical substance to hold onto. Stick pictures, articles, handwritten goal lists, and similar items onto your motivational board and look at it every day. You’re manifesting your goals into a physical form, and that can be very powerful.

· Be Flexible

A lot of people are a bit too steadfast with their goals. Yes, perseverance is a beautiful thing, but that doesn’t mean you have to set your goals in stone. If situations surrounding your life change, your goals can change with them. There’s no shame in needing to make changes to goals depending on your abilities or circumstances. In fact, that’s part of the best method to set goals in the first place! So be flexible.

· Make Sure You Feel Challenged

Goals aren’t worth much if you don’t feel like they’re actually challenging you. Too-easy goals will make you become complacent, and your progress will stagnate or, at best, you’ll achieve a goal that won’t actually be that significant. Make sure your goals are challenging and challenging – but not impossible or too tough – to attain!

6. Be Grateful

A little gratitude goes a long way. Research proves that being grateful can improve social interactions, boost positive thinking, and reduce the risk of developing symptoms of depression.

Still, sometimes, it’s hard to feel grateful, and you may get caught up in the downsides of life. If that applies to you, never fear! Here are a few tips for being grateful in your everyday life:

· Appreciate What You Have

Every day, stop and take stock of all things you have in life that you appreciate. This list can range from something as simple as a roof over your head and having a job to more complex situations, like your witty personality, sharp thinking skills, or the strength you have to overcome difficulties. If you like, you can even keep a gratitude journal, where you write three things you’re grateful for each day.

· Learn To Move Your Thought Patterns To Gratitude

It’s natural for many people to take notice of the bad in their lives before even beginning to notice the good. This is often because the positive parts of life can be quite constant and quickly are taken for granted, while negative things impede areas of life and draw your attention and annoyance. The next time something bad happens, stop. Then, engage in a deep breath and shift your thoughts to blessings and little things that bring you joy. You’ll find plenty of wonderful things you may have been overlooking!

· Savor Your Successes

A lot of us don’t take a good amount of time to celebrate our successes and achievements. Don’t make this mistake. There’s nothing wrong with giving yourself credit or celebrating a little when you achieve a goal or find success. Cement this victory in your mind and remember that feeling of joy, excitement, and fulfillment. This is a win that you should remember and look back on, so you appreciate your achievements and how far you’ve come.

7. Accept Who You Are

Here’s the truth of the matter: there is only one person who can change how you think and live, and that person is you. The irony of it all is that you can’t change yourself if you don’t like yourself first. Yes, really!

Why is this the case? Well, if you don’t love yourself, you won’t be able to work towards improvement in the way that you want to. Think about it – do you want to help people you don’t like? The same concept applies to yourself. You’re not going to want to help yourself to the true best extent of your abilities if you dislike who you are as a person.

It can be difficult to accept yourself, but here are some ideas for how to begin working on it:

Practice regular self-care
Admire yourself in the mirror
Give yourself treats now and then.
Repeat positive mantras
Appreciate the person that you are

Final Thoughts On Some Simple Ways To Change How You Think And Live

It’s certainly not easy to enact big changes in your life. The way you think can be so ingrained in you that you struggle to overcome it. But by following these seven simple ways to change how you think and live, you will, slowly but surely, find methods that work for you. Don’t be afraid to reach out for help from loved ones or mental health professionals if you need it!

30-Minute Meals to Help You Lose Weight Fast

September 6, 2020 by Power of Positivity

Are you looking for quick, nutritious 30-minute meals that you can make to help you lose weight fast? When you juggle a busy work and family schedule, the last thing you want to do is to spend all evening in the kitchen.

These 30- minute meals only take one-pan. They’re not only delicious and low in calories, but they also make cleanup a breeze.

1. Ham & Veggie Pasta

One-pan meals are a home cook’s best friend. This dish is an attractive medley of colorful veggies, ham, and oodles of noodles. It is a healthy, low-calorie meal that’s ready in a snap.

Ingredients:

2 C. dry spiral pasta
8 C. cold water
1 Large bunch fresh asparagus, chopped
1 Large gold bell pepper, seeded and thinly sliced
Large red bell pepper, seeded and thinly sliced
2 Tbsp. olive oil
5 Medium tomatoes, diced
1/2 Lb. fully cooked ham steak, cubed
Small bunch fresh parsley, chopped
1 Bunch fresh basil, chopped
Small bunch fresh oregano, chopped
1/2 Tsp. sea salt
1/4 Tsp. cayenne pepper
1/2 C. freshly grated Parmesan cheese

Directions:

In a medium stockpot over medium-high heat, bring the water to a rolling boil. Add pasta and allow it to cook until al dente, about 7-10 minutes.
In a heavy skillet over medium-high heat, heat oil and sauté asparagus and bell peppers until tender-crisp.
Add the tomatoes and ham and stir well until heated through.
Use a colander to drain pasta well and stir it into the ham and veggie mixture. Sprinkle in the parsley, basil, oregano, salt, and pepper and stir until combined. Sprinkle liberally with the cheese and serve hot.

2. Garden Fresh Pizza

Who says you can’t have pizza and still lose weight? This yummy 30-minute meal is one that the whole family will enjoy. Put any leftovers in the refrigerator and enjoy it cold the next day.

Ingredients:

1 C. low-fat ricotta cheese
Clove of garlic, minced
1 Pre-baked whole wheat pizza crust (12 inches)
One Small yellow onion, thinly sliced
1 Large red bell pepper, chopped
1/2 Tsp. Italian seasoning
1/4 Tsp. freshly ground black pepper
1/4 Tsp. crushed red pepper flakes
2 C. baby spinach
3/4 C. low-fat mozzarella cheese

Directions:

Preheat the oven to 450 degrees F.
In a small mixing bowl, mix the ricotta and garlic and set aside.
On a large pizza pan, place the crust and use a spatula to spread on the ricotta cheese with about a one- inch margin of crust all around.
Arrange the onions and bell peppers on the pizza, then sprinkle on the seasonings. Lastly, sprinkle the cheese evenly on top.
Place the pan on a low oven rack and bake the pizza until the cheese is golden and bubbly, about 5-6 minutes. Remove the pizza from the oven and spread the spinach evenly on top. Slice and enjoy it hot.

3. BLT Pasta Skillet

If you are a BLT fan, you will love this quick and easy pasta dish. It’s loaded with crispy bacon, tangy tomatoes, and peppery arugula to tempt your taste buds. The good news is that it is also low in calories.

Ingredients:

1/2 Lb. uncooked whole-wheat spaghetti
8 C. cold water
1/4 Lb. bacon
2 Rome tomatoes, seeded and chopped
One clove garlic, minced
1 Small lemon, juiced
3/4 Tsp. sea salt & freshly ground black pepper
2 C. fresh arugula
1/4 C. freshly grated Parmesan cheese
1 Small bunch fresh parsley, chopped

Directions:

In a medium stockpot over medium-high heat, bring water to a rapid boil. Add pasta and cook until al dente, about 7-10 minutes.
In a large skillet over medium heat, fry bacon until golden brown and crisp, about 3-4 minutes on each side. Remove the bacon and arrange on a layer of paper towels to drain.
Reserve about two tablespoons of bacon grease in the skillet. Chop bacon and set aside.
Add the tomatoes and garlic and sauté until fragrant, about 2-3 minutes. Stir in lemon juice, salt, pepper, and bacon.
Use a colander to drain the pasta well and then stir it into the bacon and veggie mixture. Top with arugula, Parmesan, and parsley and serve immediately.

4. Asian-Style Veggie Wraps

Are you and your family trying meatless Mondays? Why not try this tasty wrap that is loaded with healthy vegetables and Asian inspired spices? You probably won’t even miss the meat when you taste the goodness of the flavored veggies.

Ingredients:

3 Tablespoons sesame oil
1/2 Lb. baby portabella mushrooms, sliced
1/2-Lb. fresh button mushrooms, sliced
1 Large red bell pepper, diced
1 Medium yellow onion, finely chopped
One large carrot, shredded
1/4 C. hoisin sauce
2 Tbsp. balsamic vinegar
2 Tbsp. soy sauce
1-inch piece of fresh ginger root, minced
3 Cloves of garlic, minced
8 Boston lettuce leaves

Directions:

In a large skillet over medium-high heat, heat oil and add mushrooms, bell pepper, onions, and carrots. Sauté until mushrooms are tender and veggies are tender-crisp about 5-8 minutes.
Stir in hoisin sauce, vinegar, soy sauce, ginger, and garlic. Keep stirring until the sauce thickens a bit, about 5 minutes.
Arrange lettuce leaves on a serving platter. Spoon a mound of the veggie mixture into each leaf and serve warm.

5. Greek-Style Chicken with Orzo

Take a culinary trip to the Greek isles with this delightful 30-minute meal. The tender chicken is delicately seasoned with lemon, briny Kalamata olives, and tangy feta cheese. It’s an easy meal to make any day of the week.

Ingredients:

1 Tbsp. olive oil
4 boneless skinless chicken breasts
2 C. chicken stock
2/3 C. uncooked whole wheat orzo pasta
2 Medium lemons, 1 juiced and 1 cut into wedges
1 C. Kalamata olives, pitted and sliced
1 Small bunch fresh oregano
1/4 Tsp. freshly ground black pepper
1 C. Feta cheese, crumbled

Directions:

In a large skillet over medium heat, add chicken and cook until golden brown, about 6-8 minutes on each side. Remove the chicken from the pan and place on a plate lined with paper towels to drain.
In the same skillet, increase heat to medium-high and add the stock. Use a wooden spoon to stir the stock and loosen bits of browned meat from the skillet’s bottom.
Stir in pasta, lemons, lemon juice, olives, oregano, and pepper. Bring the mixture to a boil. Reduce the heat to simmer and cook for about 5 minutes, stirring from time to time.
Add the chicken breasts to the pan, cover, and cook until the pasta is tender, and a meat thermometer inserted in the thickest part of the chicken registers at least 170 degrees F. Arrange on a large platter and sprinkle with feta. Serve hot.

6. Egg Roll Skillet

This 30-minute meal is a creative and tasty take on the classic Asian-style egg roll. The tender-crisp veggies and warm spices are everything you want in an egg roll without the deep-frying. If you have leftovers, take them for a quick lunch at school or work.

Ingredients:

1 Tbsp. sesame oil
1/2-Lb. ground pork
1 Tbsp. soy sauce
2 Cloves garlic, minced
1 Tsp. ground ginger
1/2 Tsp. salt and freshly ground black pepper
1/4 Tsp. ground turmeric
1 Large head green cabbage, shredded
2 Large carrots, shredded
1 Package rice noodles
4 Green onions, thinly sliced into rings

Directions:

In a heavy skillet or wok over medium-high heat, heat oil until shimmering. Crumble the pork into the pan and sauté until browned, about 4-6 minutes.
Add soy sauce, garlic, ginger, salt, pepper, and turmeric and stir well. Add cabbage and carrots and continue stirring until veggies are tender-crisp, about 6 minutes more.
Cook the rice noodles according to the package directions. Use a colander to strain the noodles well and stir them into the pork and veggie mixture. Garnish the top with sliced green onion rings and serve with a side of soy sauce or Asian-style hot mustard.

7. Aunt Edna’s Hearty Goulash

On a chilly winter’s evening, nothing warms your tummy like a steaming bowl of meaty goulash. This 30-minute meal has all the meat, seasoning, and pasta you love without the original’s extra calories. Aunt Edna wouldn’t mind a bit.

Ingredients:

2 C. uncooked medium pasta shells or spiral pasta
8 C. cold water
One Tbsp. of canola oil
1 Large sweet onion, diced
2 Cloves garlic, minced
1-Lb. lean ground turkey
1 Can (15 ounces) crushed tomatoes
1 Can (8 ounces) tomato sauce
One Tsp. agave nectar
1/2 Tsp. salt and freshly ground black pepper
1/2 Tsp. smoked paprika

Directions:

In a large stockpot over high heat, add water and bring it to a rolling boil. Add the pasta and cook until al dente, about 7-10 minutes. Remove the stockpot from the heat and use a colander to strain the pasta well. Set aside and don’t rinse.
In a large skillet over medium-high heat, heat oil until shimmering. Add onion and garlic and sauté until onions are translucent and fragrant about 3 minutes. Add the turkey and use a wooden spoon to break it up while cooking until golden brown, about 5-7 minutes.
Stir in tomatoes, sauce, nectar, salt, pepper, and paprika and bring it to a boil. Reduce the heat to low and simmer until heated through and the flavors are melded about 10-15 minutes. Stir in the pasta and cook until heated through. Serve with a fresh green salad.

Easy Meals to Help You Lose Weight Fast

Just because you are watching your weight and are in a hurry doesn’t mean you must skimp on flavor. Try these tasty 30-minute meals and watch the smiles across your dinner table. You’ll also smile when you see the number on the scales decreasing at a fast rate.

10 Brain Hacks That Help Improve Your Memory

September 5, 2020 by Power of Positivity

Brain hacks can help boost your memory whether you are naturally forgetful or you are aging in life.

The human memory can be fickle. When you’re young, it seems you can remember everything with accuracy. As you get older, it’s natural to start forgetting things. However, you don’t want to forget so much that it impacts your quality of life.

One way to help prevent this is by improving your memory. There are many ways to do this, and surprisingly, most of the methods are simple to do.

Here are ten brain hacks that can help you improve your memory.

1. Exercise regularly.

You may think of exercise as a physical thing, but the mind and the body are connected. Taking care of your memory only isn’t enough. You must take care of your health as a whole to maintain and improve your memory.

For example, a lack of exercise can lead to being obese. Being obese can lead to uncontrolled high blood pressure. Uncontrolled high blood pressure can lead to a stroke. A stroke can then cause memory loss or, even worse, dementia or Alzheimer’s disease.

Several studies prove an existing link between regular exercise and a stronger memory. For example, studies have shown that regular aerobic exercise can increase the size of the hippocampus, which is the area of the brain responsible for verbal memory and learning. A larger brain means a larger memory.

Just remember that regular exercise can keep away diseases and conditions that may affect your memory, and it can also increase your memory capacity. It’s one of the most essential brain hacks you can do.

2. Use it, so you don’t lose it.

Your brain is like any other muscle in your body. You need to exercise it to get it more robust. If you don’t, it gets small and weak. However, if you flex your brain, you can increase the size of it, which will ultimately improve your memory.

This means you should push yourself to learn new things. Do some research. Solve complex problems—play “brain” games. Do what you can to use your brain regularly. Challenge yourself. If you don’t use your mind, you might lose your mental capacity along with your memory.

3. Lay off the sugar.

This is one of the best brain hacks because it will help your brain and your waistline. The food you eat can have a considerable impact on your memory. One of the biggest culprits is sugar. Studies show that people who have a diet that is high in sugar have trouble remembering things and are at an increased risk for dementia. This is true even if the person doesn’t have diabetes.

The hippocampus comes into play again when it comes to overindulging in sugar. It uses glucose to function, but too much glucose can make it malfunction. Therefore, overeating sugar can nearly crush your memory.

4. Know your learning style.

If you’re not an auditory learner, chances are you won’t remember half of what was said in a meeting. Conversely, if you’re an auditory learner, diving in and getting your hands dirty isn’t going to help you retain anything. That’s because you aren’t using your most robust learning style.

If you want to improve your memory, find out the best way that you learn, and then do that. You may not be able to change the fact that your professor lectures for the entire duration of a class, but when you go home to study, you can change the lesson up to match your style of learning. This takes a little bit of extra effort, but before you know it, you’ll be soaking up everything like a sponge.

5. Visualize things.

One of the most effective brain hacks is to visualize what you’re trying to learn or remember. This means to create a picture of what you’re trying to place in your mind. You may even need to close your eyes to see the image more vividly.

Visualization tends to imprint information onto your brain. The human brain has an easier time remembering pictures over lectures or words. In fact, if you can use as many of your five senses along with the visualization, this can really help the memory hit home.

6. Repeat things.

You’ve heard of the saying, “practice makes perfect.” Well, it might not make your memory perfect, but this is one of the best brain hacks to make the memory stick!

When the human brain processes information, it begins by putting it into short term memory. However, short term memory is temporary. Thus, if you don’t revisit the data, you’ll lose it. The more you think about it, say it, write it, visualize it, do it, or whatever else you may be doing to remember it, the more synapses fire in your brain. Eventually, these synapses will push that information from short term memory to long term memory.

That’s why studying is so important when you’re in school. The more you go over information, the more it sticks.

7. Write information instead of typing it.

In these days, people barely write anymore. Everyone has a smart device or a computer, and it’s much faster to type or dictate information. You can even record data at the touch of an app.

Although typing and dictating may be convenient, it’s doing nothing to help your memory. Remember, your memory is like a muscle. If you don’t use it, you lose it. That’s why writing information down is so much better than typing or dictating it.

Researchers believe that you use different mental processes when you write than when you type. Writing requires more of your attention, and it’s more tedious, so you have the full attention of your brain as you write. This makes it easier to learn.

8. Do memory-based activities.

Memory-based activities can be a lot of fun. There are plenty of activities around that are designed to improve memory. Many of them are games that you can play. This is great because you’re enjoying yourself while improving your brain. It probably won’t even feel like work.

There are games out there that are specifically made to improve memory, but you don’t necessarily have to choose those. Any game that requires you to keep up with a storyline, clues, or other information can help you improve your memory.

9. Get enough sleep.

This brain hack is one of the most straightforward ones you can try. Your memory won’t function correctly if you’re tired. A constant lack of enough sleep could even damage it permanently. You must get enough quality sleep regularly.

Don’t think of sleep as merely the solution to being tired. Rest is so much more than that. It’s the way that our bodies recharge themselves. You need energy for your brain to work, so you need to refresh yourself.

Another critical aspect of sleep is that it helps to set your short-term memories into your long term memory. This is great for studying, especially when you have a big test the next day. You should always get enough sleep before a test.

One other consideration is that sleep helps to consolidate your procedural memory (how to do things) with your declarative memory (recalling things). However, you need plenty of REM and slow-wave sleep. This essentially means you need a lot of deep sleep, so the quality of your sleep needs to be considered as well.

10. Take care of your mental health.

Your mental state has a massive effect on your memory. If you want your memory to be healthy, stay strong, and get stronger, you need to be in a good state of mind most of the time. This tip suggests that to keep yourself happy and try not to stress out all the time.

Depression is one of the most significant mental issues that can affect memory. Everyone gets sad from time to time, but a constant state of depression can shrink your hippocampus and reduce your ability to recall fine details.

According to the letter published by Harvard Health, depression can interrupt chemical messengers in the brain like serotonin, dopamine, and norepinephrine. Any interruption of these chemicals can lead to extreme mental disorders like bipolar disease, ADHD, or anxiety disorders. All of these can crush your memory capabilities.

The best mental brain hack for improving your memory is to be happy. Take care of your mental health.

Final Thoughts on Brain Hacks That Help to Improve Your Memory

To improve your memory, you have to be extremely proactive. You must keep in mind that improving your memory is a full-body effort, not just a mental task. No matter how many brain hacks you try, you have to throw yourself into it, or it won’t be effective.

Working to improve your memory also helps to prevent or at least delay future memory problems like dementia and Alzheimer’s disease. You’ll be doing yourself a huge favor by taking the memory improvement seriously. The ten brain hacks that you’ve just read are relatively easy to implement, making them a great starting place on your journey to a stronger memory.

7 Ways to Beat a Toxic Family Dynamic with Positivity

September 5, 2020 by Power of Positivity

Do you feel like you have a toxic family? You can pick your friends, but when it comes to your relatives, you have no choice in the matter. There are many family members both near and far that have qualities that you don’t like, and it’s not always easy to deal with them.

However, what about the family that you live and communicate with daily? Every family goes through certain seasons where things are rough, and dealing with these each other at these times can be overwhelming. You will experience bumps in the road, such as financial difficulties, job losses, and medical problems, but outside frustrations don’t equal a toxic dynamic.

How do you know if your family’s relationship is toxic or if the complications you face were brought on by circumstantial problems that will eventually even out? Here are some classic signs that your family puts the fun in dysfunctional.

7 Ways to Identify and Overcome a Toxic Family Dynamic

Here are seven red flags that signal a toxic family relationship that might exist.

1. Punishment and Discipline Are Blurred

Many people confuse discipline and punishment, as they are not the same. When you discipline your children, you are teaching them something or correcting behavior. Punishment is something that is done out of frustration, and the parent teaches the child nothing.

If you are in a toxic family pattern, then punishments can become excessive, and the behavior is never addressed. Many adults that don’t know how to handle a situation effectively may use the silent treatment as a method to manipulate their children. To combat this situation, the parent should sit down with the kids and explain to them what they did wrong, why there is a punishment, and how things could be handled better in the future.

Make sure they understand why they are in trouble and how to correct their actions. This is one of the reasons why spanking and things of that nature don’t work. Adults have temper tantrums and take out their frustrations on their children, but they never address the real issue.

2. You Play the Blame Game

Folks who have a toxic family dynamic often have problems with members not seeing the wrong that they do. Sadly, finding fault with others comes easily to them. When a family is toxic, one person may blame others for their issues as they see themselves as always right.

Additionally, they can’t comprehend taking responsibility for his/her actions because it would mean they must admit they are wrong. This should not be confused with people who don’t truly realize that they have made a mistake. To combat these issues, you need to make sure you address the problem with the person.

While it’s never popular to point out the wrongs of others, an ongoing issue of this nature can certainly make for some uncomfortable living conditions. Sit down and discuss the problems and make sure you don’t point fingers but recognize the question that needs to be addressed. In these instances, you will almost always find poor self-esteem or other issues that drive the person’s need to always be correct.

3. You Threaten Each Other

One way to tell if you have a toxic family dynamic is if there is physical violence in the home. Did you know that anger is one of the easiest emotions to show? However, there doesn’t need to be slapping and hair-pulling to be toxic.

If you have one family member who tends to use threats to punish others, then it’s a toxic family environment. An example would be if the parent were upset because their child was going through a rebellious stage and wanted to control them. The parents could tell the child if they don’t follow the rules or do what they wish, they will make them go live with another relative or parent.

While a child should know that there are rules that they must follow, their home and the security of their “safe zone” should never be compromised. Many split families often must consider where the child should live, but this decision should be based on the kid’s best interest and not as a punishment.

When a child is acting out, it means there is something under the surface that’s bothering them. There could be hormones that are raging out of control, or they could be bullied at school. To send positive vibes to this adverse situation, sit down and talk to the child openly and honestly. If you can’t get through to your child, get a therapist involved to keep the toxic aspects of the situation under control.

4. You Deal with Control Issues

Control issues are not uncommon in families. Children often feel that their parents are controlling because they can’t do what they want. There’s a difference in having control issues and being a concerned parent.

If you want positive vibes and don’t want others to feel like they walk on eggshells, then communication is vital. Never put tracking apps on phones of other adults in the home, and you should never use money as blackmail to get someone to do what you want. Finally, while you may not agree with clothing choices or makeup, you must allow people to be comfortable in their skin.

Many people try to control others when they feel like things are chaotic. The way to combat this is to get to the crux of the issue. A parent may be controlling because they fear the decisions their children make will hurt them. However, parents must give their kids room to make mistakes as it’s how they grow and learn.

Rather than talking about the issues at hand, people often use underhanded methods to control an out of control situation. Sit down and have family meetings often and make sure that you are all on the same page.

Avoid these toxic relationship habits.

5. Critical Towards You

Do you ever feel like you can do nothing, right? If you have a toxic family member in your household, then you may feel like they are never satisfied with anything you do. You could pay off all your debt, get a promotion, and have a credit score of 850, and it still wouldn’t be good enough.

When one party likes to criticize and undermine others in the home, it can be very frustrating. You will generally find a miserable person at the crux who is battling feelings of not accomplishing goals they had for their life. It’s often that they will project their feelings of frustration on you.

Since this is truly not your problem, you need to get to the root of the behavior. It would help if you had a pattern for recovery and goals that this person and the family needs to meet. You can recover from this toxic behavior with help.

6. Sibling Rivalry is Taken to Extremes

If there is more than one child in your home, there will be some rivalry. It should be noted that not all rivalry is terrible as it can drive someone to succeed. Sadly, these behaviors can become toxic or even dangerous.

When one sibling tries to blame the other every time they get into trouble, there is an issue that needs to be handled. A parent should never allow a child to humiliate another sibling even if it’s comical. Lastly, any competition within the family should never be allowed to become personal or vindictive.

Parents must foster a healthy relationship between their children by never playing favorites, ensuring all children receive the same discipline types and giving them each equal attention.

7. They Dismiss Your Feelings

If you have a toxic family situation, you may feel that your thoughts and feelings are easily dismissed. Again, this all comes down to control, and the need to be right. The party displaying these behaviors may feel that your opinions are insignificant to theirs, or they don’t’ t value what you have to say.

You need to tell this person that it hurts you when they dismiss your feelings and work on a sufficient resolution for change. Call them out now as you don’t’ t want to wait and let things fester. When you tell them about your issues in the heat of the situation, it’s easier to address it head-on.

Final Thoughts on Handling a Toxic Family Situation

If you have toxic family dynamics in your home, you must regain control to change your environment to a healthy one. Here are some things you can do to shift your abode into one with positive vibes.

Let Everyone Have a Voice
Set Firm Boundaries
Stop Toxic Behaviors Immediately
Never Play Favorites
Treat Everyone in the Home as an Equal
Sever Ties when Necessary
Get Outside Help When Needed

It’s easy to have issues that can change the dynamics of the home. However, it’s crucial as parents that you set firm boundaries and say what you will and won’t allow. Your children will run the show if you enable them to do so. If your home is a war zone, you must take control of the situation and find effective ways to change the toxicity. You will all be much healthier and happier when you get rid of toxic tendencies.

10 Healthy Ways to Release Anger Without Harming Others

September 4, 2020 by Power of Positivity

We all need to release anger sometimes in a world with ever-increasing pressures and frustrations. Holding onto destructive emotions such as anger can lead to harmful behavior, such as throwing or breaking things or even physical violence toward others. Therefore, taking care of the angry feeling before it gets out of hand can prevent uncontrolled reactions and damaged relationships.

Explosive anger that leads to verbal or physical abuse affects millions of people in the U.S. According to a 5-year-old study published in the journal Behavioral Science & Law, around 9 percent of Americans, or 22 million people, have had issues with impulsive anger.

Furthermore, these people reported having easy access to at least one gun, which only compounds the problem. The people in the study didn’t have normal anger, either; they reported uncontrollable bouts of rage that usually led to physical acts of violence or breaking items around their house.

If you suffer from this type of anger, don’t worry. You can follow these tips to get your anger under control and live a more peaceful, stress-free life.

Here are ten healthy ways to release anger without harming others:

“Where there is anger, there is always pain underneath.” – Eckhart Tolle

Take a break from the conversation or issue that is making you angry.

No one can have a rational, adult conversation in the heat of the moment. When you feel hotheaded or stressed out about something, tell the person you need to walk away and think things over. Then when you feel calmer and better able to address the problem, come back to it and discuss things in a peaceful manner. We all disagree about something or get frustrated with life from time to time, but how we handle these issues defines our character.

To release anger, you have to first figure out why you feel this way and what you can do to alleviate the feelings. This usually requires you to remove yourself from the situation so you can overcome the issue in a civilized manner. Take all the time you need, even if it takes a few days to calm down. The other person involved will appreciate the fact that you want to respond to them in a respectful manner.

Try breathing techniques.

To avoid harmful behavior associated with anger, sometimes, you just need to take a few deep breaths. Nothing in this world gets resolved in an unstable, volatile state of mind; this only worsens the problem. Therefore, you need to calm down and catch your breath (literally). When you feel angry, your body releases chemicals such as adrenaline because it thinks you’re about to have a fight or encounter danger.

So, if you want to avoid an explosive reaction, you need to turn off these signals in your brain and tell it that there’s no immediate threat to your safety. Slow, steady breathing signals to your body and mind that you have nothing to worry about, so to return to this baseline state, try the following techniques:

Deep breathing
Breath focus
Equal time breathing in and out
Progressive muscle relaxation
Modified lion’s breath
Belly breathing
4-7-8 breathing
Morning breathing

Know what triggers your anger.

Do certain people or situations just make your blood boil? If so, you need to address why they make you so angry so you can avoid harmful behavior such as lashing out or saying things you don’t mean. Until you can get your anger under control, you may want to avoid being around things or people that trigger you. If this isn’t possible, just follow step 1 and take a breather before coming back to the situation.

According to the Mayo Clinic, many people deal with the following common anger triggers:

Losing your patience
Feeling like your opinions or thoughts aren’t valued.
Injustice
Traumatic memories or events
Worrying about personal problems

Practice meditation.

Not only can meditation help you release anger, but it can also relieve pain and stress, ease anxiety and depression symptoms, and even lower blood pressure, among many other benefits. In fact, according to a study in the journal Consciousness and Cognition, just one meditation session can ward off feelings of anger and reduce your body’s response to it. The study found that even people new to meditation saw a reduction in the anger response after one meditation session.

This shows that we each have the power to respond to situations instead of immediately reacting to them. After practicing for months or years, you will start to notice your anger dissipate, and you’ll feel much more in control of your tumultuous emotions.

Write down your feelings in a journal or call a trusted friend to vent.

Many people deal with pent up frustrations on a daily basis as a result of our stressful, modern environment. Don’t beat yourself up for feeling angry, because every human deals with this emotion at some point. However, if you allow it to fester, you only harm yourself in the long run.

If you have a good friend who you feel comfortable confiding in, ask if they have a moment to talk. They will listen to your feelings and provide some support when you really need it. Of course, you’ll want to choose someone who you isn’t the object of your anger so you can get a clear perspective. Or, you can pull out your journal and write down how you feel, and maybe even burn the sheet of paper as a symbol of releasing your anger.

Lower the stress in your life.

Stress can easily cause anger issues to pile up inside you, especially if you feel you have no escape from what triggers you. If you can, figure out what underlies the most stress and either modify it or remove it from your life. Most people feel stressed by their jobs, but we all have to pay the bills somehow. However, maybe you can ask your boss for temporary leave or to cut your hours or responsibilities if you feel overwhelmed.

Many people will help you, as long as you ask for it and let your needs be known. If you can either eliminate or reduce even a portion of the stress in your life, you will probably feel much more even-minded and calm.

Make sleep a priority.

Harmful behavior can result from sleep deprivation because when you don’t get proper rest, you automatically feel more on edge and irritable. Most adults need somewhere between seven to nine hours of slumber every night, but unfortunately, many people get far less than that. Sleep aids in almost every function in the body and gives our minds a rest from our daily duties.

When you don’t get enough sleep, your amygdala (which controls emotions) runs on overdrive. This spells disaster for people with anger problems, as any little thing can set them off. So, if you need to release anger, the problem may just go away by getting more sleep.

Spend time doing something you enjoy.

Harmful behavior such as anger outbursts can occur when we don’t give ourselves enough time to enjoy life. Between work, kids, and other responsibilities, many of us feel starved for fun or downtime. If you have some spare hours during your weekend or after work, take time to recharge and do some hobby that brings you joy, even if you only have 30 minutes. Use your creative muscle and pull out the watercolors and paints, or whip up something delicious for dinner.

Sometimes, you just need some self-care to reverse an angry mood and release some feel-good endorphins.

Exercise at least three to four times each week.

Nothing beats exercise for getting rid of pent up anger. If you got in a fight with your girlfriend or your boss rubbed you the wrong way at work, a vigorous workout can help you release anger and avoid an outburst later on. Exercise helps to reduce stress and releases endorphins that boost your mood. Make sure to choose something you enjoy, though, as it makes it easier to stick to long-term.

Whether you like to dance, run, ride bikes, lift weights, or swim, just get your body moving in a way you enjoy. You’ll notice your anger levels dropping off in no time.

Go to a therapist.

Sometimes, you just need more help to tackle deep-seated anger problems. You shouldn’t feel any shame in seeking help for your anger, and there are plenty of well-qualified people ready to offer their expertise. Uncontrolled anger can wreak havoc on your relationships, even if you don’t mean to react in this manner. A therapist can help you discern why you feel so angry and how to manage it, so it doesn’t take over your life.

Final thoughts on how to release anger without harming others

Pent up emotions can lead to misplaced anger or lashing out at people who didn’t even hurt you. Anger can become very destructive if you don’t deal with it in a healthy way, but luckily, the tips above can help you calm down and see things in a different light. Whether you choose to exercise, breathing techniques, meditation, or something else, you can avoid harmful behavior as a result of your anger.

15 Quotes Every Positive Thinker Lives By

September 4, 2020 by Power of Positivity

Being a positive thinker can change your life for the better. Unfortunately, negative thoughts sometimes still happen even when you do everything you can to avoid them. When the negative thoughts come, you can’t let them overwhelm you and control your life.

It’s essential to address those negative thoughts so that they don’t impact your life and relationships. One way to do this is by consciously changing your thought process. By forcing yourself to think positive thoughts during a stressful time, you’ll be able to get through it better.

It can be hard to teach yourself to change your thoughts, however. After a while of consciously doing it, you’ll get better at it. In the meantime, though, you may need some guidance and motivation to remember to be positive.

Fifteen Quotes Every Positive Thinker Lives By

These quotes every positive thinker lives by can help you the next time your negative thoughts are overwhelming you. With their tips and encouragement, you’re sure to feel better after reading them.

1. “Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

Negative thoughts breed negative encounters and experiences. So, optimistic people know to change their thought process if a negative thought creeps in. Stewing over those thoughts and letting them develop into worse ideas is something you should always avoid.

On the other hand, when you think positively, you’ll experience positivity in return. Most of the time, positive thinking leads to a positive life, so keep that in mind when you are experiencing negativity.

2. “Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.” – Mahatma Gandhi

Each seemingly small aspect of your life can affect the positivity or negativity you experience. This habit includes your thoughts, your words, your behaviors, your habits, and your values. Positive people know this and remember it each day as they go about their lives.

By changing those thoughts before you allow them to become words, you will be saving yourself from much more negativity. Once they become words, they become behavior, habits, and values, as Gandhi explains.

3. “Positive thinking is more than just a tagline. It changes the way we behave. And I firmly believe that when I am positive, it not only makes me better, but it also makes those around me better.” – Harvey Mackay

You can’t just say you are a positive thinker and suddenly become one. Instead, you have to behave in a way that brings positivity to your life. This action means changing the way you think and act to better yourself.

Another benefit of this lifestyle is that those around you will become more positive, too. Keep in mind that this means the people you surround yourself with can impact your energy, also. So, make sure to surround yourself with positive people so that you can all benefit each other.

4. “Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life.” – Joel Osteen

You can choose to be positive by consciously changing your thought process and behaviors. When you find yourself feeling or thinking negatively, begin thinking of all the things you are grateful for. It will help stop the negativity and allow you to live a better, more joyous life.

5. “Positive thinking will let you do everything better than negative thinking will.” – Zig Ziglar

Take it from motivational speaker Zig Ziglar. It’s hard to perform at your best when you are always thinking negatively. It will negatively impact every part of your life, from your work life to your relationships and home life. Positive people know this and make sure to keep their thoughts and actions positive.

6. “Positive thinking can be contagious. Being surrounded by winners helps you develop into a winner.” – Arnold Schwarzenegger

If you are a positive person, you know to surround yourself with other positive people. As Schwarzenegger explains, positive thinking is contagious. Remember that negative thinking is contagious, too. Positive thinkers will avoid negativity because they don’t want it to affect their energy.

7. “Always end the day with a positive thought. No matter how hard things were, tomorrow is a fresh opportunity to make it better.” – Unknown

Even when positive people feel that they’ve had a bad day, they end the day with positivity. This practice can be done by only thinking positively before bed or writing positive thoughts in a journal. Whichever method of ending the day with a positive idea you choose, remember that tomorrow can be better.

8. “You have to open up to the world and learn optimism…Contentment with the past, happiness with the present, and hope for the future. Learned optimism.” – Jennifer Crusie

Teach yourself to be happy and optimistic all the time. Acknowledging that the past is settled and can’t be changed will help you become more content. When you can do that, you will be able to be happier and more hopeful for the future.

9. “In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.” – Les Brown

Positive thinkers know that one wrong moment shouldn’t ruin an entire day. Each minute is a new opportunity for positivity, and you can change your course at any moment. Remember this the next time you’re struggling, because it is never too late in the day to start being positive.

10. “Happiness is an attitude. We either make ourselves miserable or happy and strong. The amount of work is the same.” – Francesca Reigler

You are the only one who can choose the way you want to live because it all depends on your attitude. The choice to be happy is yours alone, and positive people know this. As Reigler explains, they choose to be comfortable and healthy instead of being miserable.

11. “We are responsible for what we are, and whatever we wish ourselves to be, we have the power to make ourselves.” – Swami Vivekananda

As explained before, it is up to you to decide how you want to live your life. You’re the only one with the power to make changes and to better yourself. If you remember this the next time you’re thinking negativity, it can help you change the course of your thoughts.

12. “Don’t let mental blocks control you. Set yourself free. Confront your fear and turn the mental blocks into building blocks.” – Dr. Roopleen

Frequently, negative thoughts occur because you are scared or worried about something. You can’t let these thoughts control you, however. To begin thinking positively again, you have to free yourself of what’s blocking you.

The most positive thinkers know this and choose to confront their fears. This helps them change their thinking and return to a positive mindset. Then, the thing they were afraid of won’t cause those negative feelings anymore, either.

13. “Pessimism leads to weakness, optimism to power.” – William James

Positive people know that pessimism or negativity will make them weak. Likewise, they see that positivity will give them more power. This power helps them go further in life and develop in better ways.

14. “There is strange comfort in knowing that no matter what happens today, the Sun will rise again tomorrow.” – Aaron Lauritsen

What happened today or yesterday won’t ruin your life. Even if you feel like it might, there is always a new chance for you the next day. The past is settled, and all you can do is build a new future, which you can begin doing at any time.

The sun will rise, you will conquer, and life will go on. Be positive in these situations and look for the next opportunity or life step. When you do, you’ll see that life can always get better if you choose to be positive.

15. “Wherever you go, no matter what the weather, always bring your own sunshine.” – Anthony J. D’Angelo

Positive thinkers know that they may encounter negative situations or people sometimes. When this happens, they have to rely on themselves to keep their thoughts positive. You can’t blame others for your negative thoughts or actions, so take the positivity with you wherever you go.

Final Thoughts on Quotes Every Positive Thinker Lives By

Positive thinking can be lifechanging, but you have to learn to be a positive thinker. If you follow the advice and encouragement offered by other positive people, you’ll get there in no time. Recall these quotes every positive person lives by, and it can help you when you need some guidance.

The next time you find yourself getting caught up in negative thoughts, remember to change your thought process. Think about the things that mean the most to you, and all of the blessings you’ve encountered. Then, remember that challenging moments don’t last forever, and you will get through it.

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

Take a break from the conversation or issue that is making you angry.

Try breathing techniques.

Know what triggers your anger.

Practice meditation.

Write down your feelings in a journal or call a trusted friend to vent.

Lower the stress in your life.

Make sleep a priority.

Spend time doing something you enjoy.

Exercise at least three to four times each week.

Go to a therapist.

Every day is a day to shine. Shine on!