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13 Ways To Stop Feeling Guilty And Retain Your Mental Health

August 25, 2020 by Power of Positivity

Do you usually find it hard to stop feeling guilty after making a mistake?

It’s common knowledge that one must care for their mental health. Feelings such as regret, stress, and guilt can all add unnecessary strain to your brain. Unfortunately, a lot of mental health issues come from conditions, disorders, imbalances, or even just thoughts that can come with guilt and shame.

This propensity means that on top of everyday guilt you may feel, you might also feel guilty for thinking about or trying to resolve that guilt. It’s a never-ending paradox! Luckily, there are ways to break out of this challenging thought cycle before you spiral too far. Here are 13 ways to stop feeling guilty and retain your mental health:

1. Locate The Root

It’s essential first to identify what exactly is causing the feelings of guilt, and how it manifests. Until you understand where it’s coming from and the way it affects you, you can’t possibly start engaging in positive thinking strategies and heal from such guilt and hurt. Here are a few ways to try identifying the root cause of your guilt:

Get some help from professionals that specialize in emotion-based therapies, like Dialectical Behavior Therapy – which is scientifically proven to help
Set aside some time to dissect and analyze why you’re feeling guilty, and what’s causing it
Pay attention to how you process guilt physically, and what triggers it to happen

2. Decide Your Limits Now to Stop Feeling Guilty Later

Placing limits and setting boundaries are both highly essential things, but you might not realize just how crucial they are to one’s mental and emotional health. As it turns out, studies determined that establishing and enforcing limits and boundaries are vital if you want to maintain a positive mindset of any kind.

You can try doing this yourself by:

Decide what you’re willing to do, and how far you will go to help.
Be authentic to both those around you and yourself about your willingness and capabilities.
Do your best, but do be realistic about what you can and will want to handle.
Maintain open communication with those you love, so they have a clear understanding of what your limits are

3. Communicate With Those Involved, If Any

The importance of open and active communication lines cannot be understated. To maintain positive relationships with both yourself and those around you, you must talk about what’s happening and how you feel about things. Only then can you possibly resolve whatever it is that is making you feel guilty and hurt.

Need some concrete tips to work off from? Here are a few to start with:

Be direct in obtaining as much information as you want or need
Ask people about how they are doing, instead of trying to guess
Openly discuss your wants, needs, desires, and expectations.
Bring up problems if you have any, along with any solutions you might have

4. Put Yourself In Someone Else’s Position

When you struggle with self-directed positive thinking and kindness, it can be hard to forgive yourself when you make a mistake. This weight you carry is not just hurtful for you, but also those around you, as they will be affected negatively – whether you intend it or not. Here are a few ways to avoid that, and to instead learn to be kinder to yourself first:

Extend yourself the same grace, and benefit of the doubt, you would people you love
Consider how you would react if your loved one were in a similar situation, and whether you’d want them to internalize their emotions in the same way
Apply the same kind of compassion and understanding you would give other to yourself

5. Focus On What Is To Come

It’s easy to end up being stuck in the past of how it all went wrong. Instead of letting your guilt eat away at you, however, it’s healthier to try the following practices:

Focus on the present, and what is available and open in front of you in the here and now
Look to the future, and try to consider the possibilities there
Learn what lessons you can garner from your mistakes, then move on
Focus on using your experience to push you towards positive changes

6. Practice Self-Gratitude

Guilt often creates a negative bias in us and filters our actions and achievements through a harmful, perfectionistic mindset. On the other hand, gratitude has been proven by research to actively combat such hurtful behavior – which is what you’ll need to take care of your own mental and emotional health.

Write down your successes and accomplishments.
Note down all goals you’ve successfully achieved or furthered that week.
Pay attention and jot down when you’ve helped someone.

When you get things down in writing, you force yourself to focus on the positives and the concrete, undeniable proof of your accomplishments! This will help you release your anxiety on the paper and stop feeling guilty inside.

7. Learn guilt Doesn’t Mean You’re Wrong – And If It Does, You Can Forgive

It’s easy to feel guilty in reaction to people’s behavior – even when you haven’t done anything wrong. Unfortunately, many of us are already conditioned to think that guilty feelings come only from guilty behavior. Instead of wallowing in such beliefs, try:

Learning how to say “no”
Set boundaries and prioritize your mental health
Forgive yourself
Make amends, if you think they’re necessary
Commit to making positive changes in your attitude and behavior

8. Learn From Mistakes

After making a mistake, it can be tempting to simply spend our time wallowing in it and beating ourselves up. Many of us somehow see this as proof that we indeed were right all along, and that all the negative thoughts we had about ourselves were real.

The reality is that this is all simply twisted thinking that’s aimed at hurting yourself and does no one any favors. Instead of wallowing in guilt, try to:

Accept and acknowledge your mistakes.
Focus on what measures you can take to amend it
Forgive and move on, if there is nothing else you can do

9. Stop Throwing Blame Around

Things will inevitably go wrong, as they are wont to do. It just can’t be helped. It is effortless, however, to want to blame someone when things start going south – and if there isn’t a clear, external target, then the easiest one is often ourselves.

This, of course, is taking responsibility where you shouldn’t. In reality:

There are often a lot of opposing factors at play, and many of them will naturally be outside your reach.
You shouldn’t try to bear or push all of the blame onto yourself or others, especially if it’s not your fault.
Feeling guilty isn’t productive behavior, and resolves nothing.

Instead, it’s best to accept that adverse outcomes sometimes will happen, regardless of your best efforts, and try to push forward and fix things as you go.

10. Dedicate Time To Guilt

Trying to ignore things doesn’t help, either. Studies prove that trying to suppress one’s emotions can worsen anxiety and depression, especially after a distressing event. So instead of trying to downplay it or push it to one side, consider:

Practice meditation, and allow your negative thoughts and emotions to come and go without clinging on to them
Set aside some time to feel guilty, and then try to remedy the problems that caused those guilty feelings
Learn how to acknowledge your emotions, before forgiving and moving on

11. Take A Break

Sometimes, you just have to cut yourself some slack and truly take a proper break. It can be more natural to fixate on the tasks we should be doing, and hold ourselves up to a level of perfectionism that isn’t healthy or possible. Studies have shown, however, that taking a break – both short ones and longer vacation breaks – can help us rest and recover. From there, we are recharged and ready to do better!

Here are a few things to keep in mind on a break:

Avoid the idea of being productive during your break
Remind yourself that science is on your side – it’s vital for your health
Remind yourself as to why you needed a break in the first place, and why you took it

12. Understand The Social Effects Of Guilt

None of us exist in a vacuum – so it should come as no surprise that we are all influenced by societal and cultural expectations placed upon us. As a result, the guilt you feel may stem from socialization.

Studies reveal that socialization is responsible for higher amounts of guilt in women. You might find yourself burdened with:

The need to not hurt anyone’s feelings
The emotional responsibility of keeping contact between friends and family
The responsibility of staying atop everyone’s schedules
The responsibility of effectively maintaining household functions

If you find yourself feeling guilty over such things, remind yourself that these are all unfair expectations that have been passed down and ingrained into you. In reality, there’s no need to take responsibility for all of that – it should be labor shared between you and your loved ones, not you alone.

13. Know That It’s Okay To Take Care Of Yourself Too

It’s hard to shake off the need to take on responsibilities and care of others while neglecting your own needs in the process. This is especially so if you’ve had a difficult time growing up, and found yourself having to take on such a substantial role at a young age.

In reality, being human means taking care of your wants and needs – and having others fulfill them for you too. Here’s how you can do it:

Remember that your thoughts and emotions are just as valid as that of those around you.
Don’t silence your own needs; should they arise.
Communicate your wants and desires to your loved ones
Ask for help or fulfillment of your desires.
Learn how to relax, destress, and let others take care of you
Draw up healthy emotional boundaries and create them
Prioritize your strength and resources first

Final Thoughts On Some Ways To Stop Feeling Guilty And Retain Your Mental Health

There is nothing wrong with needing to take care of yourself. There is nothing wrong about making mistakes in life, as long as you atone for them. And there is nothing wrong with learning to better yourself in order to overcome intense feelings of guilt! Don’t let your brain and heart lie to you and stop you from working on easing guilty feelings. You’ll be much happier without their burden.

5 Moves That Melt Saddlebags

August 25, 2020 by Power of Positivity

Do you have saddlebags? Perhaps, you don’t even know what they are, and yet you see them every time you look in the mirror. Some call the fat deposits that collect around the upper thigh and hip area their saddlebags.

If you have them, you’re not alone. Women across the world have found that it’s one of the most stubborn areas of fat to get rid of. Technically, these areas are underdeveloped parts of your skin that have become soft and allow fat to accumulate.

The goal to get rid of these “bags” is to strengthen the core muscles that hold the skin underneath. Did you know when you increase the muscles in an area of the body, it makes them metabolically active?

It sounds strange, but it activates your body’s abilities to restore and rejuvenate, and it pulls the area inward. Your muscles know how to get rid of extra fat, and you can help this by kicking things into high gear in your workout.

Another major problem with this area is the build-up of cellulite. Some have described it as “cottage cheese” like dimples under the skin. Whatever you call it, it tends to form in fat-laden areas. Thankfully, you have the power to change this unsightly flabby region to a sculpted area in which you are proud.

5 Moves That Melt Your Saddlebags

If you’re serious and want to do something about all those unsightly flabby areas, then you will need to do some target specific workouts. While push-ups are good for some muscle groups, they won’t do much for your saddlebags. Here are five exercises that will target this area of your body with ease.

1. Grasshopper Thrashes

Lie prostrate on the ground with your neck in perfect alignment with the rest of your body. Your forehead should be resting on your arms, which should be crossed. Now, pretend that someone is about to punch you in the gut.

If someone were coming at you, the first thing you would do is clinch those muscles tightly. Now, you want to do the same thing with your rear-end muscles too. The tricky part is you need to lift your legs about 6-8 inches into the air.

Make sure they are separated and not lifted locked together. Now, while your feet are in the air, bring the heels of your feet close together and use your energy to squeeze your buttocks and thighs as you press your feet together.

If you are doing this right, you will feel the burn in these major muscle groups. As you press your feet tight, you will feel those muscles contract. Now, open your feet and return them to the floor.

To be effective, you need to do 15-20 reps like this one. However, you must rest in between each rep for about 20-30 seconds as these muscles need a break. You will feel the pain for a couple of days, but it’s worth the effort for the workout that you give these muscle groups.

2. Lying Glute Release

Start this maneuver by laying on your back on the floor. You want to bend your knees slightly, but you need to keep your feet flat on the ground. Now, take your left knee and loop it around so that your left foot is now resting on your right thigh.

Make sure that your right knee stays bent. Take your hands and place them around the inner section of your right thigh. Now, pull both your legs towards you and your chest area.

If you’re doing this maneuver correctly, you will feel the strain outside the hip area. When you start to feel that muscle strain, then hold the move for about 15-20 seconds.

Now, go back to the starting position and make a move with the other leg. It would help if you did this about 2-3 times on each side for no more than a total of six reps.

3. Solo-leg Hip Raise

Get positioned on the floor lying flat on your back. Now, bend your knees while keeping your feet firmly planted on the ground. Now, extend the right leg so that it’s completely straight while keep the other leg bent.

It would help if you positioned your arms to the side. Tighten your core muscles and press your left heel downward. As you make this motion, slowly lift your hips into the air.

If you’re making this move correctly, your hips should be directly in line with your shoulders. Hold your hips in the air for 1-2 seconds, then slowly lower your middle section back to the floor. Now, switch and do the other side.

Doing this maneuver once on each side counts as a rep, and you need to do 15 on each side. Don’t stop or take any breaks in between switching legs and your reps as you want to stretch these muscles to their limit. It’s all part of strength training that pays off royally.

4. Hip Extension

For this workout, you will need an exercise mat or you can adapt the moves for a bench. Lie face forward down on the bench, and you must allow your arms and legs to hang off the sides. Make sure that your hips are free.

Your neck should be in proper alignment with your back. Now, clench your core muscles by holding onto the bench with your hands. At the same time, squeeze tight your gluteus maximus muscles and then slowly lift your legs.

Your legs will naturally want to separate under the weight from your mid-section. It’s okay for them to be wider than your hips at this point. You want to stretch yourself till you feel your butt and lower back contract, and you can accomplish this by lifting as high as you can.

Once your legs are as high as you can get them, hold the position for 2-3 seconds. Now, release your muscles as you bring your legs back down to hanging at the sides of the exercise bench. Congratulations, you’ve done one rep.

You should do about 15-20 reps in total. Now, you want to rest for 30-60 seconds, and then do these sets three more times. You will certainly feel the burn in your saddlebags if you do this workout correctly.

5. Reverse Hip Raise

You will need a device to do this maneuver. Grab an exercise step, ball, bench, or roman style chair. The goal is to have your core on the item, but your legs and arms can move without issue.

Anchor yourself onto the device using your arms and legs, but then slowly let the exercise bench hold your weight. Release your arms and legs and allow them to dangle from the sides.

You must keep your head and neck aligned so that you don’t develop neck strain while doing this maneuver. Clinch your core muscles and the ones in your gluteus maximus.

Now, slowly lift both of your legs straight up into the air, and make sure they are parallel. If you need to rest your neck on the bench for a minute, it’s acceptable, but you must strive for perfect alignment to keep from developing any strain.

Hold your legs in the air, now bend your knees and then raise your legs again. Each time you bend and straighten your legs is one rep. Do a total of 30 reps then rest for 30 seconds. You should do three sets of these for this part of your workout.

Final Thoughts on Shedding the Weight of Your Saddlebags

Are your saddlebags burning yet? If you did these exercises correctly, you should feel a burning and some heat in the troubled areas. Will these workouts erase cellulite?

No, but there are some cosmetic things you can do for those unsightly skin dimples. The goal is to keep any new cellulite from forming by getting rid of the fat formation. While you won’t see results overnight, with time and dedication, you should see amazing things happen to your saddlebags.

Now, one thing you must keep in mind while doing your workout is that it’s about more than just physical burn. You need to get your body in fat burning gear by eating the right foods that are beneficial for weight training.

Eating foods that are full of carbohydrates and sugars is going to be counterproductive to what you are doing by exercising. You must avoid them at all costs.

It takes a combination of both diet and exercise to mold and sculpt your body into the masterpiece you want. Invest in a good protein powder that can help you build muscle and trim the fat from your body. Also, a diet high in protein and good fats is beneficial for those who have a lot of fat to lose and want it to go quickly.

How long will it take to see results? Within six weeks of performing these dedicated workouts, you should start to see those saddlebags slowly shrinking. Give it time as they didn’t form overnight, so they won’t go away overnight either.

22 Best Protein Powders for Weight Loss According to Nutritionists

August 25, 2020 by Sarah Barkley

If you want to lose weight, you have likely considered many options, including protein powders. With so many products on the market, choosing one for your dietary needs is tough. There are many best protein powders for weight loss, and the correct information can help you narrow it down.

Not all protein powders are the same, and many contain artificial sweeteners or flavors and carbohydrates. Some options have high sugar and sodium levels, too, hindering weight loss. The best protein powders for weight loss don’t contain artificial ingredients, added sugar, or sodium.

Studies show that clean protein powder is one of the best ways to lose or maintain weight. Your body needs protein to start the day, so using protein powder at breakfast is ideal. It can help stabilize your blood sugar, preventing cravings and hunger pains before lunch.

It’s important to note that you can develop a protein overload if you consume too much protein powder. Aim for no more than 46-56 grams of protein each day.

22 Best Protein Powders for Weight Loss

If you find the best protein powders for weight loss and use them properly, you will notice a difference in your health.

1. Optimum Nutrition Gold Standard 100% Isolate

This protein powder combines hydrolyzed isolate and whey protein, making it quick digesting. It also contains high amounts of protein compared to other options, so it’s beneficial for building lean muscle. Optimum Nutrition Gold Standard 100% Isolate is low fat and only contains one gram of carbohydrates.

Additionally, this protein powder contains 110 calories per serving and 0.5 grams of fat. It also has 190 mg of sodium, one gram of carbs, and 25 grams of protein in each scoop.

2. Vital Proteins Collagen Peptides

Vital Proteins Collagen Peptides contain 18 grams of protein in each serving. This protein level stimulates lean muscle growth while also eliminating cravings. Additionally, this protein powder contains 20 grams of collagen peptides, promoting joint health.

Vital Proteins Collagen Peptides also contains 70 calories in each serving of two scoops. It also has 110 mg of sodium and 18 grams of protein.

3. Garden Of Life Meal Vanilla Powder

This protein powder for weight loss is made from brown rice proteins, whole grains, and pea protein. The whole grains that go into it include millet, quinoa, and amaranth. It also contains chia, flax, and lentil seeds.

In each one-scoop serving of Garden of Life Meal Vanilla Powder, you will consume 130 calories and two grams of fat. Plus, a serving contains 190 mg of sodium, 12 grams of carbs, two grams of sugar, and 20 grams of protein.

4. RSP Nutrition AvoCollagen Protein Powder

As a fat-based product, AvoCollagen is filling, preventing overeating throughout the day. RSP Nutrition AvoCollagen contains five grams of avocado oil powder, and the oleic acids from the oil can help fight inflammation. It also has 10 grams of hydrolyzed collagen peptides that are easy on your gut and repair damaged tissue.

Since this protein powder promotes gut health, it can help lose weight. Plus, you won’t overeat or indulge in unhealthy cravings as often because you’ll feel full and satisfied.

In one scoop of this protein powder, you’ll take in 80 calories, four grams of fat, three grams of carbohydrates, and 10 grams of protein. It also has four grams of dietary fiber, 76 grams of calcium, and no added sugar.

5. Quest Multi-Purpose Protein Powder

One of the benefits of this protein powder is that you can use it in baked goods, added to tomato sauce, or mixed into other dishes. One scoop of Quest Multi-Purpose Protein Powder contains 100 calories, no added sugar, and 0.5 grams of fat. Additionally, it has less than one gram of carbs, 115 grams of sodium, and 23 grams of protein.

6. Ancient Nutrition Bone Broth Protein Powder

Bone broth protein powder contains 20 grams of protein in each serving, leaving you feeling full and ready to face the day. It also contains hydrolyzed collagen, supporting gut health. This protein powder contains all-natural ingredients, is gluten-free, and has no added sugars.

You can choose from different flavors of Ancient Nutrition Bone Brother Protein Powder, ensuring you never get tired of it. Each one-scoop serving contains 90 calories, less than one gram of fat, and two grams of carbs. Plus, it only has one gram of sugar and 150 grams of sodium.

7. Isopure Whey Protein Isolate Powder

This protein powder is sweetened with monk fruit, putting the sugar content at three grams per serving. The sugars aren’t artificial, so it’s a natural sweetener. It also contains 25 grams of protein, ensuring you stay full until your next meal.

Isopure Whey Protein Isolate Powder also contains four grams of carbs and 240 mg of sodium. You can use it in place of honey or cocoa powder and sprinkle it over a dish to add a little sweetness.

8. Orgain Grass-Fed Whey

Orgain Grass-Fed Whey contains all-natural ingredients and sweeteners, allowing for a healthy protein boost. You can mix it with water, or milk, or blend it into a shake for a meal replacement or snack. Additionally, you can mix it into homemade baked goods.

In one serving of this protein powder, you will consume 150 calories, 3.5 grams fat, and 14 grams carbs. It contains 21 grams of protein in each serving and is gluten-free, kosher, and soy-free. Plus, it has two grams of sugar, three grams of fiber, and 140 mg of sodium.

9. Ascent Native Fuel Micellar Casein

With 25 grams of protein, Ascent Native Fuel Micellar Casein is one of the best protein powders for weight loss. One serving only contains 110 to 130 calories, depending on your chosen flavor.

It also contains essential amino acids, further promoting weight loss. In one serving of this protein powder, you will get one gram of fat, two grams of carbs, 30 mg of sodium, and one gram of fiber.

10. Naked Nutrition Egg White Protein

Naked Nutrition Egg White Protein contains clean ingredients, including non-GMO eggs and sunflower lecithin. It has zero added sugars, flavors, or colors. Plus, each serving contains 25 grams of protein and only 110 calories.

This protein powder contains no fat, two grams of carbs, less than one gram of fiber, and 380 mg of sodium. The egg protein comes from dried egg whites and gives it more of a savory flavor.

11. Navitas Organics Cacao & Greens Essential Blend

The Navitas Organics Cacao & Greens Essential Blend has pea, pumpkin seed, sunflower seeds, flax, and hemp. It is a vegan protein powder blend that has added greens for more fiber. This protein powder also contains probiotics for gut health.

In one serving of this protein powder, you consume 12 grams of protein, 100 calories, and two grams of fat. Plus, it contains 200 mg of sodium, 10 grams of carbs, five grams of fiber, and two grams of sugar.

12. Vega Protein & Greens

Vega Protein & Greens contain many essential nutrients from pea protein, brown rice protein, and organic kale powder. It is a safe vegan option with only 120 calories and 2.5 grams of fat. It also has 270 mg of sodium, six grams of carbs, two grams of fiber, one gram of sugar, and 20 grams of protein.

13. NOW Sports Nutrition Soy Protein Isolate Unflavored Powder

This protein powder contains 20 grams, making you feel full between meals. Since it is unflavored, you can add it to smoothies with fruits and vegetables, increasing your nutrient intake. This unflavored powder contains 90 calories, 0.5 grams of fat, 170 mg of sodium, 0 grams of carbs, and no sugar.

14. Momentous Essential Plant-Based Protein Powder

This protein powder is plant-based and contains 20 grams of protein in each one-scoop serving. It is a brown rice and pea protein blend, increasing the vitamins and minerals that it contains. Plus, it has five grams of fiber, which is more than most other protein powders for weight loss.

Momentous Essential Plant-Based Protein Powder is vegan and gluten-free, containing only 140 calories. Each serving has three grams of fat, 250 mg of sodium, 10 grams of carbs, and two grams of sugar.

15. NOW Sports Nutrition Pea Protein Unflavored Powder

Pea protein powders are gentle on the gastrointestinal tract and easy to blend into other dishes without changing the taste. Each serving contains 120 calories, two grams of fat, 320 mg of sodium, one gram of carbs, no sugar, and 24 grams of protein. Plus, NOW Sports Nutrition Pea Protein Unflavored Powder contains amino acids and arginine.

16. OWYN Vegan Plant-Based Protein Powder

The OWYN Vegan Plant-Based Protein Powder is made up of pea, pumpkin, and chia. It is safe and gentle for those with irritable bowel syndrome because it is easy to digest. You can choose from multiple flavors, including chocolate and vanilla.

One scoop of this protein powder contains 20 grams of protein and three grams of fat. It also has 140 calories, 240 mg of sodium, seven grams of carbs, and four grams of sugar.

17. Klean Athlete Whey Protein Isolate

This protein powder contains 20 grams of protein per scoop, and it also contains electrolytes. The electrolytes make it beneficial for athletes to replenish their bodies after a workout. Additionally, the electrolytes help reduce sugar cravings and energy crashes that cause excessive snacking or overeating.

Klean Athlete Whey Protein Isolate contains milk and sunflower lecithin. Plus, in each scoop, you consume 85 calories, one gram of carbs, one gram of sugar, and 20 mg of calcium. It also contains 30 mg of sodium and 125 mg of potassium.

18. 100% Grass-Fed Whey Protein Powder

This grass-fed whey protein powder is the result of a cold processing method that eliminates chemicals, synthetic additives, or heavy metals. It contains 25 grams of protein, three grams of carbs, and two grams of sugar. Grass-fed whey protein also contains leucine, an amino acid that promotes strengthening the muscle.

This powder contains 120 calories per two-scoop serving, two grams of fat, and 45 mg of sodium. Plus, it is antibiotic-free, hormone-free, and has no artificial flavors or colors.

19. 100% Casein Protein Powder

Casein is like whey protein, but it digests slowly and isn’t as effective as building muscles. Casein protein powder promotes a steady flow of amino acids and helps you stay full for longer periods.

This protein powder contains 25 grams of casein protein and no added sugar. It has only 105 calories, 45 mg of sodium, and no carbs. Plus, it is hormone and antibiotic-free.

20. Organic Hemp Protein Powder

Hemp protein is full of fiber and omega-3 fatty acids. It has a mild taste that mixes well with smoothies, soup, or sauce.

In each scoop, the Organic Hemp Protein Powder has 20 grams of protein, three grams of fiber, and six grams of fat. Plus, it has 140 calories, 15 mg of sodium, and two grams of carbs.

21. So Lean & So Clean Vegan Protein Powder

This vegan protein powder contains blueberries, kale, acai, rice, pea protein, hemp, flax, quinoa, and spirulina. It gives you a nutritional boost, making it a well-balanced snack or meal replacement. Each two-scoop serving contains 130 calories, three grams of fat, 390 mg of sodium, five grams of carbs, and 22 grams of protein.

22. Complete Plant-Based Protein Powder

The Complete Plant-Based Protein Powder is made with peas, artichokes, algae, sprouted quinoa, and amaranth. Plant-based powerhouses boost your nutritional intake and can fit into a low-carb diet plan.

This protein powder is GMO- and gluten-free and only contains 120 calories and three grams of fat. Plus, it has 390 mg of sodium, two grams of carbs, and 21 grams of protein.

Final Thoughts on Best Protein Powders for Weight Loss According to a Nutritionist

The best protein powders for weight loss contain all-natural ingredients and no added sugars. You can use protein powder as meal and snack replacements, but you still must consume whole foods throughout the day. Remember that while you want your protein intake to be high, you don’t want to over-indulge.

Using protein powder can help you lose or maintain weight. Some of the powders will help with muscle building, too. As you learn more about protein powder, you will easily choose the best one for your weight loss.

20 Uplifting Quotes to Make it Through Hard Times

August 24, 2020 by Power of Positivity

When you are going through hard times, it can be hard to stay positive. You may feel like giving up, or like life won’t ever get any better. Neither of these things is true, however, and there are many uplifting quotes about hard times that will help you.

The most important thing to remember is never to give up. It would be best if you always kept trying and looking for other ways to reach your goals.

Giving up won’t get you anywhere, but fighting through the hardships will. You will find yourself moving towards your goals and working toward a happier, better life. Remember these uplifting quotes the next time you are having a hard time, and they will help you get through.

20 Uplifting Quotes About Hard Times

1. “We must accept finite disappointment, but we must never lose infinite hope.” – Martin Luther King, Jr.

Disappointment happens in life, and we have to accept it for what it is. Even so, you can’t give up hope. Every hard time passes, so you have to keep hoping for better if you want it to happen.

2. “Do not sit still; start moving now. In the beginning, you may not go in the direction you want, but as long as you are moving, you are creating alternatives and possibilities.” – Rodolfo Costa

When you sit still during hard times, you’re forcing yourself to stay stuck in a dark place. As Costa explains, in all situations, you have to keep moving. Even if you aren’t doing what you wanted, you’re still giving yourself a chance and allowing room for new opportunities.

3. “Clouds come floating into my life, no longer to carry rain or usher storm, but to add color to my sunset sky.”- Rabindranath Tagore

Hard times are inevitably a part of life. Teach yourself to stop thinking of them as bad events with negative consequences. Instead, think of them as events that make the good times more beautiful or the calm times enjoyable

4. “If you feel like giving up, give up on that feeling and give in to the realization there are endless possibilities waiting to be discovered before you.” – Tom Althouse

Even when things seem like they can’t get any worse, you have to keep moving. There are many options for you, and just because one didn’t work out doesn’t mean the others won’t. So, keep looking and keep trying, because there are other possibilities out there.

5. “Hope is important because it can make the present moment less difficult to bear. If we believe that tomorrow will be better, we can bear a hardship today.” – Thich Nhat Hanh

Life is so much harder if you have no hope. It causes your days to be darker, and you will have nothing to look forward to. If you can find hope, you’ll be able to get through the hard times a little easier.

6. “Going through challenging things can teach you a lot, and they also make you appreciate the times that aren’t so challenging.” – Carrie Fisher

Hard times have benefits to them, even if you can’t see it at the time. There is a learning opportunity in every hardship. Plus, the hard times make the happy times seem even better.

7. “The pain you feel today is the strength you feel tomorrow. For every challenge encountered, there is opportunity for growth” – Unknown

You grow during the hard parts of life, and you develop a strength that can’t be obtained any other way. When you are going through a hard time, remember that you are only getting stronger because of it.

8. “Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” – Dale Carnegie

You can’t give up when life gets hard, or you’ll never reach your goals. To achieve your dreams, you have to keep trying when faced with adversity. If one way doesn’t work out, you have to find the way that will.

9. “Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”- Michael Jordan

When things are in the way of reaching your goals, you can’t give up. If you give up, you’ll never know how close you were or how great the achievement would have been. Instead, find a way around it or through it.

By not giving up during the hard moments, you’ll make much more progress towards your goals. You’ll get through the difficult times more quickly, too, if you keep trying.

10. “Every adversity, every failure, and every heartache carries with it the seed of an equivalent or a greater benefit.” – Napoleon Hill

When bad times occur, you can look forward to better times. Each hard time will follow with a benefit, even if you don’t see it right away. The hardships plant a seed for something amazing to grow from.

11. “Never give up, and be confident in what you do. There may be tough times, but the difficulties which you face will make you more determined to achieve your objectives and to win against all the odds.” – Marta

You have to keep trying and believe in yourself when you are trying to succeed. When things go wrong, it should only make you more determined to keep going. To win when the odds aren’t in your favor will further prove how confident you should be.

12. “Rock bottom became the solid foundation in which I rebuilt my life.” – J.K. Rowling

Even successful people like Rowling face hardships in life. When you are at your lowest point in life, it gives you a good starting point to rebuild on. This is the chance for you to reach for your dreams and focus on how to make them happen.

13. “In three words, I can sum up everything I’ve learned about life. It goes on.” – Robert Frost

No matter what happens, there is hope for tomorrow because life always keeps moving. There is always another chance to try again or to make things better.

14. “Life isn’t about waiting for the storm to pass; it’s about learning how to dance in the rain.” – Vivian Greene

If you spend all your time waiting for bad things to go away on their own, it’ll never happen. You have to learn to embrace these times and enjoy them as much as you can. Use it as a time to count your blessings and think about your hope for the future.

15. “Hard times are sometimes blessings in disguise. We do have to suffer, but, in the end, it makes us strong, better, and wise.” – Anurag Prakash Ray

While it’s never enjoyable to suffer, it pays off in the end by helping you grow. You will become stronger, better, and wiser during the hardships, just as explained in this quote.

16. “In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive.” – Lee Iacocca

When things aren’t going as planned, it’s more important than ever to keep moving. You should keep trying and looking for other ways of making it work. Put all of your negative feelings into something that will help you.

17. “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day, saying, “I will try again tomorrow.” – Mary Anne Radmacher

You don’t have to be loud and noticed to be courageous. True courage is when you decide that you will continue to try again, even after facing hardships.

18. “Always remember you are braver than you believe, stronger than you seem, and smarter than you think.” – A.A. Milne

Remember to have faith in yourself and remain confident and sure of who you are. You are brave, strong, and smart enough to get through anything. If you can remember this, you are sure to get through these times.

19. “Everybody in this life has their challenges and difficulties. That is part of our mortal test. The reason for some of these trials cannot be readily understood except on the basis of faith and hope because there is often a larger purpose which we do not always understand. Peace comes through hope.” – James E. Faust

No one is exempt from hardships, even if they don’t show it regularly. You may not realize why something is happening or how it will benefit you, but the reason will be revealed. Be patient, and keep your faith that something better is coming.

20. “The greater the difficulty, the more glory in surmounting it. Skillful pilots gain their reputation from storms and tempests.” – Epictetus

When you have to fight harder to achieve something, the success will be even greater. You will learn more and become stronger than you would have if the achievement had been easy. The most skillful people had to encounter difficult times to get to where they are now.

Final Thoughts on Uplifting Quotes About Hard Times That Will Help You Make It Through

Hard times are difficult to get through, but these uplifting quotes are sure to help you. You have to keep trying and moving towards a happier time in your life.

If you don’t keep trying, the only alternative is to give up. Giving up will only leave you stuck in the hardships. Remember these quotes the next time you are struggling so that you can make it through.

8 Ways That Synchronicity Shapes Your Life

August 24, 2020 by Power of Positivity

Synchronicity (n.) – the simultaneous occurrence of events which appear significantly related but have no discernible causal connection. –Oxford English Dictionary

Have you ever had the strange sensation of singing a song either out loud or in your head and then hearing it on the radio shortly after? Or, perhaps you had a business idea randomly pop into your head, and then you see a vehicle with a bright bumper sticker that says, “Just do it!” pull in front of you. Some people believe this is synchronicity at work, because how else do you explain such a phenomenon?

Synchronicity means any two events which a person assigns meaningful connections to, even if they don’t seem related. For example, some people believe that seeing repeating numbers often, such as 11:11, 2:22, or 3:33 means angels or spirit guides are trying to get in touch with them. When they see these numbers, they feel a sense of comfort because they think a higher power is overseeing their life and giving them direction.

History of synchronicity

Where does the idea of synchronicity come from, anyway? Swiss psychiatrist Carl Jung coined the term back in the early 1900s. He believed in numerology as well, which is the belief that specific numbers, such as the ones we listed above, have special meanings and can provide insight into one’s life path. Basically, he believed that “meaningful coincidences,” or synchronicities, occur because of cosmic forces intervening to help give guidance in people’s lives.

Today, many New Age writers talk about synchronicity, including Deepak Chopra. According to an article on his site,

“Synchronicity implies that a higher intelligence can organize events so that meaning pops up unexpectedly. Moreover, a synchronous experience defies cause and effect. If you think of a word and the next minute someone on TV says the word, you didn’t create the coincidence. But something did. In your spiritual journey, you attempt to investigate what this something might be.”

We all want to find order in this seemingly chaotic universe, so when something happens that seems too coincidental, it helps us make sense of the world. Humans always want to find patterns to understand how things work, and synchronicity is one way of doing that.

Here are eight ways synchronicity shapes your life journey:

It may give you a new life purpose.

In one fantastic story about synchronicity, Gregg Lavoy, one day felt a calling to quit his job as a news reporter and chart his course with freelance writing instead. He’d been at his career for ten years, but half that time he spent daydreaming about a life where he could call all of the shots. During his drive home from work one day, “Desperado” by the Eagles was playing, and the last line he heard before he turned off the car was “Don’t you draw the Queen of Diamonds, she’ll beat you if she’s able; the Queen of Hearts is always your best bet.” When he turned off the car and started to get out, he noticed a Queen of Hearts card lying near his foot!

Even more strange than that event was the fact that over the next two years, Gregg found five more queen playing cards scattered all over the country along his travels. He took this as a go-ahead sign to pursue the freelance writing idea because it just seemed too coincidental that he found the card right after hearing a song about it.

You start meeting the right people when your life path becomes clear.

Synchronicity allows the right people to come into your life at precisely the right time. For instance, maybe you just got finished writing your fiction novel after pulling many painstaking all-nighters after work. Now, you need to find a publisher. Perhaps you may find yourself chatting with someone in a coffee shop who knows a guy who can help you out. Or, you might send your script to many different publishers and finally hear back from someone who seems to be the ideal fit for your project.

Once you tap into the “flow” of the universe, everything seems to fall into place effortlessly because you’re on the right life path.

You attract better friendships and relationships.

Once you expand your awareness, you begin to find people who better match your energy. Your friends and relationships will become less drama-filled and more harmonious. Those who you don’t mesh with anymore will start to distance themselves as your life path becomes more explicit.

Maybe you’ve wished for a best friend for a long time, and you happen to meet a remarkable person in a random Facebook group one day. Then, you start talking and realize you relate to them on many different levels. The universe works in mysterious ways as long as you remain open to the possibilities.

You may start noticing repeated messages on billboards or advertisements on TV.

If you’ve been asking for a sign from the universe, you may notice more synchronicity in the books you read or TV programs you watch. Perhaps you see more messages saying to “follow your heart,” even if you don’t necessarily view inspirational or spiritual types of shows often. You may notice these messages in ads or signs around the stores you frequent. Don’t dismiss these signs as mere coincidence; if you start seeing them more often, they probably have significance for your life path.

Synchronicity happens if you see specific numbers more often as well.

As we mentioned above, specific repeating numbers can have special meaning as well. Below, we will go over some of the most common numbers and their meanings.

1111 or 111 – pay more attention to what you’re thinking about because you’ll end up manifesting it!
2222 or 222 – you’re on the right path, and new opportunities are coming up for you. Remain balanced and peaceful in all your dealings in life.
3333 or 333 – A very spiritual number, this is a sign from the angels to connect with your higher self and is a sign of encouragement.
4444 or 444 – You’re on the right life path; trust your intuition, and follow your heart.
5555 or 555 – You may need to release anything that no longer serves you.
6666 or 666 – Take some time to ground and focus on your inner self (higher self).
7777 or 777 – A sign of spiritual awakening or increased intuition and awareness.
8888 or 888 – A sign that you’re on the right path, a celebration of achievement and success.
9999 or 999 – Rebirth and transformation. Something really good is headed your way, and new doors are opening for you!

It may lead you to your next step in life.

As with the story about the freelance writer and the queen of hearts cards, random occurrences like these may happen when you need a life change. The universe wants to support our highest good, but we just have to remain aware and mindful of the messages it sends. For example, maybe you’ve thought about moving to a new city for a fresh start, and you start seeing more commercials about vacationing in that city. Or, perhaps you overhear conversations between strangers talking about the place you want to move.

A lot of times, the universe gives us subtle signs about our life path; we just have to pay attention.

Synchronicity may allow you to know things before they happen.

Have you ever heard stories about people who suddenly feel that they should reach out to someone close to them, just to check on them? Perhaps they call and find out something is wrong, or that they had tragically passed away just moments before. This is an unfortunate example of synchronicity, but it explains why sometimes you might have an overwhelming urge to call a friend or family member.

You may be able to avoid a tragic accident.

A friend once said she was driving along the highway with her son when she suddenly felt her intuition telling her to get into the next lane. Right afterward, a tire on the truck she was just behind flew back to right where her car would’ve been. If you feel your intuition getting more robust, this is one way that synchronicity can guide you on your life path.

Final thoughts on how synchronicity can shape your life journey

Synchronicity can help you on your life path in many ways, from guiding you to your life purpose or allowing relationships that will further your growth as a person. It can also give you a kind of “sixth sense,” which heightens your intuition, perhaps helping you avoid accidents or know things before they actually happen in real life. You may start seeing signs such as repeating numbers or messages, which some people believe represent messages from angels or spirit guides.

If you’ve experienced any sort of synchronicity in your own life, let us know your story on our Facebook page.

12 Simple Ways To Dedicate More Time To Yourself Everyday

August 23, 2020 by Power of Positivity

Do you live a busy life? Most people do! With all your responsibilities, commitments, and attempts at juggling work, a social life, and all sorts of other concerns, it’s hard to find time to spend just by yourself. You might not even think that’s something you want or need to do.

However, finding time to just be by yourself, doing something you at least mostly enjoy, can be very important to overall mental health and wellbeing. There’s a reason people preach the importance of “me time”! But if you’re busy all the time, how can you spare or schedule that kind of personal time? Here are 12 simple ways to dedicate more time to yourself every day.

1. Establish A Me Time Routine

With how crammed our schedules are these days, it might be tempting just to grab me-time whenever you’ve got a spare moment. In actuality, however, you’d net more positive benefits if you carefully set aside some moments of me-time into your schedule. It doesn’t have to be much – it can be as simple as:

Giving yourself a moment of quiet meditation before starting your day
Set aside a few minutes every afternoon to do nothing but simply enjoy a glass of lemon water
Dance along to your favorite songs in the evenings

The idea is to have me-time routines well-integrated into your schedule so you’ll carry them out without second thought. That way, you will always have some time for yourself!

2. Make Bathtime Me Time

No matter how much you love them, having to share a space with someone can get maddening after a while. So although it may seem selfish or inconsequential, it’s essential to set up some hard boundaries – and the bathroom’s a perfect place to start.

When you’re in the bathroom, it should be your sanctuary, no matter how temporary. Consider:

Locking the door when you’re using the bathroom
Take time to read something you enjoy
Enjoy a warm, soothing bath with various products
Make it a luxurious experience
Take the time to practice positive thinking directed at yourself
Remind yourself that this is an act of science-backed healthcare

3. Plan Both Short and Long Me Time

Vacations aside, what’s so crucial about actually taking the time to plan a little me-time if it’s only for a few minutes?

As it turns out, making sure you get the most out of your me-time takes a little more planning work than you might think. Here are a few reasons why:

Science has shown that high-quality me-time has a positive effect on your mental health and working capabilities.
Different amounts of me-time will confer different types of benefits for you.
Short and long me-time recharges us in different ways.
High-quality me-time may take more time, but we still need short me-time sessions to stay charged and balanced in the interim.

Regardless of whether you’re blocking out an entire Sunday for relaxing or setting aside 15 minutes every day for me-time, it’s a good idea to get it all sorted out in advance – so that you can focus on relaxing when the time comes!

4. Get A Massage

Struggling with your positive thinking exercises? Declaring you could kill for a good back massage? There’s a good reason for that. Studies have shown that massages help with:

Relaxing us in the short term
Reducing stress hormones like cortisol and norepinephrine
Alleviating long-term chronic pain
Lowering anxiety and depression levels
Increasing the quality and length of nighttime sleep

In other words, try scheduling a massage session as a monthly me-time ritual. It might just be exactly what your soul needs to recharge back up to full!

5. Making Cooking Me Time

Cooking is an activity that many find to be something they enjoy. Time pressures and the demand for perfection often mean that we don’t get very ambitious with what we make – which is a shame. After all, food is such a universally bonding experience and one that can be incredibly intimate, given the right circumstances.

So instead of just ordering another round of takeout, why not try:
Attempt overly-ambitious meal, just for the fun of it.
Make a fresh-baked cake or pastry you saw online.
Try out a new recipe
Cook and experience dishes from other cultures and countries
Try replicating a meal you had only experienced once on vacation
Experiment and have fun with cooking and baking

Either way, the goal is to have a fun learning experience that you get to enjoy!

6. Meditate

As studies have shown, meditation is something that’s incredibly beneficial for our psychological and physiological health. Meditation sessions, however, don’t always have to be a weekly block on your schedule. It is an activity that you may practice anywhere, anytime. All you have to do is:

Consciously focus on inhaling and exhaling through your diaphragm
Try mindfulness meditation by observing your thoughts as they drift through your mind
Practice shifting into a peaceful state of mind
Take a deep breath while waiting for the bus or sitting at your chair for work

This way, you can carve out small oases of calm no matter where and when you are. Additionally, practicing meditation in little moments like these helps you get the most out of your scheduled me-time later too!

7. Incorporate Me Time Into Chores

No one is a fan of chores. They are, after all, necessary tasks that are full of drudgery. However, you can kill two birds with a single stone and turn your tasks into me-time as well! That way, you get to enjoy yourself and do something you might like while getting your house cleaned and in order.

So – just how are you to bring both your to-do list and your me-time together? Here are some things you can do while carrying out some tasks:

Listen to a podcast
Play your favorite songs
Watch your favorite show.
Gamify your chores

8. Learn To Validate Yourself

Do you crave constant attention, messages, and plans 24/7? Are you the type of person who’s terrified of being on your own? In such a situation, the idea of alone me-time might be terrifying. This, however, may be indicative of a deeper-rooted problem – the inability to give yourself the validation you so crave.

As you can imagine, this isn’t really healthy – especially in the long run. After all, the best kind of validation comes from inside.

If you think this might just be you, you can try combating this by:

Disconnecting yourself from all electronic devices
Spending some time entirely alone for a while
Take this time to tune into yourself, your needs, and wants
Meditate, and self reflect on your actions and behavior.
Teach yourself to give the validation you desire

9. Take A Class

For some people, quiet relaxation isn’t really their idea of a fun time. Instead, they would rather spend their me-time doing something, like picking up a new skill. If you find yourself identifying with that, consider:

Checking out online classes
Identify your ideal learning format
Find an online class
Lookup a self-guided class
Read some technical and informational books
Watch some videos to learn new skills and information

There are more positives associated with this than you’d think, too! Science has shown that learning, in general, is great for your brain’s health. So keep joining new classes if that works for you!

10. Consider Workouts Your Me Time

There’s no denying just how important exercise is for our physical health – and there’s plenty of studies out there to back up this fact. With that in mind, have you ever considered treating your workout time as your me-time as well?

Here are a few methods you can lay down some rules, as such:

Inform everyone that you are not to be disturbed during your workout sessions
Use it as an opportunity to clear your mind
Go for a nice stroll by yourself
Set aside a special outfit for workouts
Start your workout session from the beginning again if you are interrupted for non-essential reasons

11. Have Cut-Offs For Responding To Emails and Finishing work

In this day and age, there can be a widespread demand and pressure from bosses and colleagues to be available 24/7. This is even more so if you are running your own business and need to create a strong, professional image.

This, of course, is not stress-free or healthy in the slightest. It results in your work bleeding over into your home and gives you no real chance to rest. The biggest way this shows up is often in the form of work correspondences via emails and messages. Just how are you supposed to cope with it all?

Set aside a strict, limited amount of time to reply to work emails and the like – and no more
Enforce clear limits – if your work ends at 5:30 pm, you will not be answering any more emails after that, no matter how important
Filter your correspondences into important and unimportant messages, so you can attend to what’s immediately relevant and deal with the rest later

12. Practice Gratitude

With just how busy our schedules are these days, it’s likely that you’ll struggle to find some me-time – much less engage in activities that make you happy. So, just what else can you do?

The answer? Gratitude. Studies have shown that spending two minutes or so to appreciate the blessings you have helps with:

Developing social support
Centering and grounding one’s mind
Increasing energy levels
Elevating positive self-esteem feelings
Fortifying one’s immune system
Reducing stress and depression
Sustaining one’s mental and emotional psyche
Heightening one’s intelligence

It’s not very hard to practice gratitude. Just spend a few minutes to give thanks for what blessings you have in your life over your coffee or while doing morning yoga, and you’re set for the day!

Final Thoughts On Some Simple Ways To Dedicate More Time To Yourself Everyday

Me time is extremely important for physical and mental wellbeing. It enables you to take a break from the hustle and bustle of the world and focus on someone who genuinely really matters – you!

It can sound a little cliche, but taking time for yourself and for self-care can make a huge difference in daily stress levels, anxiety and depression symptoms, and even things like productivity and concentration. As such, make sure you don’t neglect those needs in your everyday life!

Dietitians Explain How the FODMAP Diet Reverses IBS

August 23, 2020 by Power of Positivity

A FODMAP diet can be life-changing for a person who has irritable bowel syndrome.

Does this situation sound familiar? You’re on a date night with your partner at your favorite restaurant. Instead of being mesmerized by the romantic ambiance, you’re hanging out in a bathroom stall trying to calm a sudden IBS attack.

As many as 7-10 percent of Americans are diagnosed with IBS, with one out of three being men. Once you know more about this syndrome, you can make an informed decision with your healthcare provider about treatment. One of these treatment suggestions may be the FODMAP diet.

What Is IBS?

Maybe you’ve heard it called spastic colitis, spastic or irritated colon. These are other names for a common digestive tract issue called irritable bowel syndrome, or IBS. It’s not to be confused with IBD, which is an inflammation of the bowels that presents differently.

If you have endured the exhausting symptoms of IBS, you know that it’s not a condition to take lightly. Each person’s symptoms may be different as far as duration and severity. Typically, IBS problems presents at least three times during the month or maybe even more.

Signs and Symptoms of IBS

Since these signs and symptoms may be common in other gastrointestinal conditions, your primary healthcare provider will order tests to see if you have IBS or something else. However, even though IBS rarely causes internal damage or increases your risk of cancer, it is often painful and can damage your daily living activities.

Talk to your primary healthcare provider if you notice one or more of these signs and symptoms:

Chronic pain in your abdomen
Cramps
Bloating and gas
Diarrhea
Constipation
A change in bowel habits
Unusual stools that have mucus
Nausea after meals
Frequent urges to go to the bathroom
Heartburn and indigestion
Unexplained pain in the lower back

If you have a sensitive digestive system, these may be familiar symptoms. However, if these are chronic problems, you should seek medical attention. Frequently with IBS, the symptoms will resolve as soon as your bowels move, but not always

How Do Doctors Diagnose Irritable Bowel Syndrome?

If you have some or all these symptoms, your healthcare provider may suspect IBS. First, other conditions with similar signs and symptoms must be ruled out. These are some of the tests that doctors will conduct for a correct diagnosis:

Blood tests for celiac disease or anemia
Stool sample: To detect blood or infection
Trial diet: To see if you have a food allergy

Treatment for IBS

• Medication

Currently, there are no cures for irritable bowel syndrome. All your healthcare provider or specialist can do is prescribe medication or suggest supplements to minimize the symptoms. Many over-the-counter medications may ease issues, but some can exacerbate the problem.

• Diet

Once you’ve received an official diagnosis of IBS, your healthcare provider or specialist will partner with you to develop an IBS diet plan tailored to your needs. After keeping a food diary for a week or so, you may discover foods or beverages that trigger symptoms. Everyone’s digestive system is different, so it may take some trial and error to find those things you must avoid.

What Is the FODMAP Diet?

While everyone tolerates food differently, some foods have ingredients that will usually trigger painful IBS symptoms. FODMAP is an acronym for these food ingredients or compounds:

Fermentable Oligosaccharides
Disaccharides
Monosaccharides
Polyols

These intimidating terms are just forms of sugar and short-chain carbohydrates that are found in many common foods. A registered dietician named Sue Shepard studied the effects of these ingredients on her IBS patients and how many symptoms improved when they avoided foods with the ingredients. Shepard joined Dr. Peter Gibson and published the results of their studies in 2005, called the FODMAP diet.

The premise of this novel IBS treatment is to identify those foods with high FODMAP content and try to eliminate them from your diet. Additionally, you will opt for nutritious foods with a low FODMAP content and build your eating plan around them. The FODMAP program is usually introduced in three stages.

Stage 1: Trial Elimination

In Stage 1, you will be avoiding a list of High FODMAP foods that are well-known IBS culprits. This stage will usually last two to six weeks, or according to your healthcare specialist’s recommendations. These triggers include:

Onions
Garlic
Some fruits: Apples, cherries, pears, plums, peaches, figs, nectarines, watermelon
Some vegetables: High sulfur veggies like cabbage, Brussels sprouts, broccoli, and cauliflower.
Most beans and legumes: These food groups are notorious for causing bloating and gas
Honey and Agave
Artificial sweeteners
Dairy
Wheat
Most teas and alcohol
Most spicy foods

This is not an exhaustive list, and your registered dietician may help you identify others. It’s difficult to eliminate foods that you enjoy. However, the second stage of the diet can help you decide which foods you can tolerate.

Stage 2: Reintroduction

Once you’ve eliminated the common food culprits from your diet for a few weeks, you will probably notice a reduction in your IBS symptoms, and some may have disappeared. To identify your specific trigger foods, your dietician or healthcare specialist will request that you slowly reintroduce foods that you avoided. When you eat or drink something that fires up your gut again, you can mark it as a trigger food.

In the FODMAP diet, you are asked to introduce each trigger food one at a time in three-day intervals. When you finalize your elimination list, realize that you will probably need to avoid these foods for life to stay symptom-free. As you get older, you may realize other foods may be symptomatic, and you can eliminate them as needed.

Stage 3: Eating for Life

The good news is that you still have a bounty of food choices left that will create delicious, nutritious meals. Thankfully, you’re not limited to bland, boring shakes, or expensive meal replacements. You can still eat at your favorite restaurants and choose what you want to eat at the family dinner table.

Many health and nutrition experts recommend meals centered around these Low FODMAP foods for their IBS patients:

Lean meats (chicken, fish) and eggs
Plant-based milk, such as almond or rice milk
Low FODMAP cheeses like feta, brie, or cheddar
Whole Grains (except wheat) like steel-cut oats, rice, or quinoa
Organic vegetables like tomatoes, cucumbers, zucchini, potatoes, or eggplants
High glucose/Low FODMAP organic fruit like blueberries, strawberries, grapes, pineapples, or oranges

The Importance of Exercise in IBS Treatment

As part of your holistic FODMAP diet plan for IBS, your healthcare specialist may refer you to a professional fitness expert for exercises that can help reduce your symptoms. Another benefit of this diet and exercise is that you will probably lose weight and gain a slim, toned body.

• Yoga

There’s a reason that this ancient Hindu exercise and philosophy has endured for thousands of years. It focuses on gentle movement and poses that tone your body and stimulate your internal organs, including your digestive system. You should consult a certified and experienced yoga instructor about poses that can help relieve IBS’s painful gas and bloating.

• Take a Walk

Do you want a fun and easy way to exercise and minimize your IBS symptoms? Walking is a low-impact exercise that may unblock your constipated colon or soothe your cramping stomach. As you walk at a steady pace, practice mindful breathing to flood your body with vital oxygen.

• Swimming

You’ve probably heard that swimming is the ultimate exercise because it involves your entire body. The density of water supports your body and makes you feel almost weightless. Swimming can also encourage your brain to release endorphins, which are your body’s natural pain relievers.

Final Thoughts: Combine a FODMAP Diet Therapy and Stress Management for Maximum Healing of Your IBS

If you are diagnosed with irritable bowel syndrome, you might find that stress also triggers painful symptoms. Even when it’s a common stressor like speaking in public or talking to your boss about a raise, several races to the bathroom may be inevitable. Even when you manage your IBS symptoms well with the FODMAP diet, your symptoms may go haywire when you are overly stressed.

Your brain is hardwired with the fight, flight, freeze, or faint response when it perceives danger. It immediately signals your spleen and adrenal glands to secrete hormones in your body for instant, life-saving actions. Additionally, when you’re chronically stressed, your body stays overwhelmed with adrenaline and cortisol, which can lead to severe disorders or premature death overtime.

You should consider talking to a certified therapist about ways you can effectively reduce stress in your life, which can also benefit your IBS symptoms. Cognitive behavior therapy and talk therapy are standard tools therapists to work with their clients on stress reduction and other mental health issues.

Thankfully, you can have an IBS diagnosis while still living a full life. Promising treatments like the FODMAP diet may be what you need to reduce the severity and duration of your symptoms. The diet’s fringe benefits may include a thinner waistline and a healthier outlook.

Doctors Reveal Why You Should Drink Cantaloupe Water for Hydration

August 23, 2020 by Power of Positivity

It’s the good old summertime, and what could be better than sharing chilled slices of cantaloupe on the front porch? Cantaloupe, also known as sweet melon, is the quintessential snack of summer. Its lovely golden flesh doesn’t have many seeds and tastes delightfully sweet. You can slice this melon, cube it, or scoop it into melon balls to add to a healthy and attractive fruit salad. You’ve probably enjoyed fresh sweet melons since you were a kid. Maybe your family purchased them from a local farmer’s market, or your grandparents grew them in their garden. Just the scent of a freshly cut sweet melon may take you back to childhood picnics by the lake or chasing fireflies while munching on a juicy melon slice. If you and your family anticipate summer for the first juicy bite of sweet melon, you’re in good company. Food statistics quote that Americans consume nearly 7 pounds of cantaloupe per person every year, which makes almost a third of our total consumption of melons. The best time to buy sweet fruits is between May and November since it’s grown in temperate regions across the globe. Sweet melon is a delicious snack alone, mixed with other melons and fruit, or blended into smoothies. But did you know that it makes a refreshing and healthy water infusion? It’s a yummy and nutritious way to boost your water intake every day.

Here’s the Scoop on Cantaloupes

What’s there not to love about these tasty sweet melons with the intricately textured rind? Their size makes them easy to take to picnics and potlucks, and they are much easier to peel or slice than watermelons. Plus, their small white seeds are compact in the center of the melon instead of throughout the flesh, and they are simple to discard before serving. These venerable fruits are relatives of the muskmelon family and are native to the Mediterranean and the Middle East regions. They were among the treasured fruits of Ancient Egypt thousands of years ago. Sweet melons came in a variety of cultivars and were probably brought to North America by Columbus and other European explorers. Our common type is C. Melo Melo var. Cantalupensis and is named after a papal commune in Italy. These varieties are slightly different from the ones of Europe and the past. They are grown across America and Canada and are renowned for their webbed features on their skin. Even though America grows its sweet melons, they love the fruit so much that we continue to import nearly a billion pounds each year.

Cantaloupes: Nutritional Powerhouses

You’re probably familiar with the USDA daily recommendations for 2 cups of fruit for adults and 1 ½ cups for children. It would be easy to get about half a cup of this allowance from an average slice of sweet melon. It’s a delicious way for you and your children to get your vitamins and minerals each day. Sweet melons are loaded with Vitamin C and other valuable antioxidants that fight the free radicals in your body, causing cell damage. Their tasty juice is a good source of hydration, and they offer a healthy dose of fiber for proper digestion.

How About Melon-Infused Water?

During the warmest months of the summer, your body loses a lot of water, especially when exercising. You must rehydrate your body with plenty of water to replace fluids and electrolytes lost through sweat. Did you know that many Americans are severely dehydrated and don’t realize it? No wonder health experts recommend that you drink at least 48 ounces of water each day, or according to your weight and activity. Do you think you and your family are drinking enough water, or are you depending on sugar-laden sodas to do the trick?

Give Your Water a Boost

Although pure water doesn’t have a taste or odor, some people just don’t like it. Springwater is naturally infused with trace minerals that give the water a bit of flavor. Many water purification companies fortify their water with minerals to make it more palatable. If your water sourced from your city or county, it is filtered and purified with chlorine and other decontaminants. Although the process makes your water safe for drinking and bathing, it often creates faint chemical smell and taste that is unpleasant. Maybe that’s why most people opt for home water filtration systems or buy purified water from the supermarket. Ok, you know that you need to drink more water, but you’d rather have something with flavor. Yes, diet sodas can be part of your fluid intake; countless studies highlight concerns that these bubbly beverages can dehydrate you and hinder your weight loss efforts. When you infuse your water with sweet melon, you can satisfy your hydration needs and taste buds. Also, your melon-infused water will provide a healthy dose of Vitamin C, Vitamin B, and other nutrients that support your health. It’s easy to make, and your whole family can enjoy it. If you are tired of drinking plain water, this infused delight may be your answer.

How to Make Cantaloupe Infused Water

• Choosing the Right Melon

Maybe you chuckled as a kid when you watched seniors sniffing the ends of cantaloupes, shaking them, and gently tapping them in the produce section of the grocery store. These people knew from experience how to find the perfect sweet melon from the crate. You can use the same process when you are picking a melon. Look for melons with a slightly pale underside, which means that it took time to ripen in the sun. When you sniff it, perfectly ripe fruit should have a delightful fruity smell, not an unpleasant overripe scent. The skin of ripe sweet melons should give a little to gentle pressure, and the fruit should feel solid and have the traditional webby features.

• How to Slice a Sweet Melon

Because of their smaller size, sweet melons are easier to peel and slice than their larger sister melons. Be sure to wash the outside of your melon well with cool water and a teaspoon of white vinegar to eliminate possible pesticides and microbes. Your best bet is to buy organically, if possible. On a stable cutting board, use a sharp chef’s knife to slice the melon into equal eighths. Discard the seeds or save them for planting in your garden. Use the knife to peel away the skin carefully, then wash pieces, and serve. You can also use a melon baller to create a quick and fancy dessert.

• Infusing With Water

People in Mexico and other tropical regions have enjoyed melon-infused water for generations. In Spanish, it is called agua fresca, or freshwater. It’s easy to make and so refreshing during a sultry summer afternoon. Have your kids help you mix up a quick batch.

What you need to make cantaloupe water:

One medium sweet melon, peeled and cut into 1-inch cubes or balled
1-gallon cold purified water
One tablespoon of sea salt
1 cup of purified crushed ice

Directions

•Clean and wash melon and cut into cubes or melon balls. Add the melon to a 1-gallon pitcher. •Pour cold water over the fruit and add enough ice to fill up the pitcher. •Place the pitcher in the refrigerator to chill at least 15 minutes or overnight for optimally infused flavor. •Enjoy a few glasses each day to supplement your regular water intake. This is a basic recipe that you can use, but feel free to add what you’d like. For another splash of flavor and nutrition, try adding berries or other complementary fruits. You can also add fresh mint, lemon, or other tasty and healthy ingredients to your infused water.

Benefits of Cantaloupe Water

When you infuse your water with sweet melon, you get fluid and the benefits of the raw melon. Did you know that your favorite melon was so good for you? Here are some of the possible benefits you can receive from each serving:

1 – Promotes eye health and vision:

Sweet melons are valuable sources of Vitamin A and retinal, which are necessary for good vision and healthy eyes.

2 – Benefits your skin:

The citric acid and other vitamins in sweet melons fight free radicals that are blamed for damaged skin cells. Drinking melon-infused water boosts your citric acid intake and can keep your skin glowing and healthy.

3 – Reduce stress:

Did you know that the citric acid found in sweet melons may lower your stress levels? It reacts with chemicals in your brain and may reduce the production of excess stress hormones like cortisol and adrenaline.

4 – Promotes healthy bones and the central nervous system:

Sweet melons are a powerhouse of potassium, a vital electrolyte responsible for keeping your bones strong and healthy. Potassium also keeps the pathway of your nerves and brain clear.

5 – Lower Your Blood Pressure:

If you have hypertension, these melon-infused water may lower your numbers with a boost of potassium. It may be a yummy way to supplement your prescribed diet, exercise, and medication regimen.

Final Thoughts on Enjoying Cantaloupe Water to Stay Hydrated

If you want to stay hydrated and are bored with plain water, spruce it up and enjoy a cold glass of cantaloupe water. It’s an easy way to get your family to drink more water and less sugary sodas and power drinks. Raise your glass to toast it’s delicious benefits this summer.

10 Reasons Why You Should Count Your Blessings to Boost Positivity

August 22, 2020 by Power of Positivity

An ancient tradition suggests that everyone should count at least one hundred blessings a day. It’s good advice since there are so many benefits.

Have you ever known a person who radiated positivity? They attract people from all around to them with their cheerful nature and friendly disposition. You, too, can be like that person whom you so admire. What does it take? You should cut the negativity out of your life and usher in more positive thinking.

To achieve this, you can start by taking inventory of all the reasons why you should be more grateful every day.

Let’s explore ten reasons why you should count your blessings every day.

1 – Positive people have a happier view of life

When you count your blessings, you have a happier view of your life. You’re more grateful for what you have and for those around you. Researchers suggest that being thankful changes your brain for the better. It boosts your happiness and makes you a more positive person.

Learn tips on how to overcome pessimism and become a happier person.

Here are a few easy tips to boost your feelings of gratitude:

Keep a gratitude journal.

Write everything you’re grateful for every day. Look back on your lists whenever you’re feeling down or struggling to be thankful.

Practice gratitude

Make your goal to be grateful at work or at school or at home. Make an effort to smile and say thank you to the people around you. You will be surprised at the positive impact it has on them and you.

Send a gratitude message-Send someone in your family or friends an email, text, or letter telling them how much you appreciate them. Thank them for some way they’ve made an impact on your life.

2 – You will feel less stress

Counting your blessings makes you feel less stressed. It’s not that you don’t have problems in life, but you’re able to bounce back from difficulties because your point of view is upbeat and positive. You can rebound quickly when times are tough. Stress has many adverse side effects on your mind and body. Here are just a few.

Stress blurs your view of life because you see everything through the lens of your stress. Small things seem much more significant than usual. Stress overshadows everything in your life.
Stress ruins your relationships. You do not want to be around people, and when you are, you’re distracted or cynical.
Stress causes you to gain weight because you’re eating to alleviate the burden you feel.
Stress makes you look older. Stress causes worry, which shows in your face. You feel exhausted and lack the motivation to take care of yourself.
Stress weakens your immune system, so you’re more prone to illnesses.

3 – Positivity might mean you will live longer

Upbeat, positive people worry less, feel less stress, and generally feel more optimistic about life. One study found that individuals who are confident live longer than most people, up to 85 or older. They age in a healthy way because they tend to take better care of themselves with exercise and good eating. They feel positive about their future, so they live life to the fullest.

4 – Improved friendships result from a more positive outlook

Nobody likes to spend their time with a pessimist who pulls everyone down with their negative views. Negative people expect the worst, and nothing is ever right about their life. Counting your blessings makes you a happier person. People enjoy being around you because you’re not down on life. You can laugh and enjoy being around your friends because you feel hopeful about your experience and want to enjoy your friendships.

5 – Sleep better when you count your blessings

Being grateful is a side effect of counting our blessings. Grateful people worry less, and consequently, they sleep better for a more extended amount of time. Researchers suggest that you should write down several things you feel grateful for in life every night. They say the things you wrote down fills your mind with positive thoughts, making you feel less burdened and able to fall asleep and get a good night’s sleep.

It may take you a couple of attempts, but it’s worth a try. Plus, it’s always good to shut off your cell phone, computer, or television an hour before you retire, so your mind and body can relax. It’s also helpful to get away from the blue screen because they affect your brain function so you can’t fall asleep.

6 – Positive thoughts arise from positivity

Counting your blessings influences your thinking, so your thoughts dwell on what you’re thankful for instead of what’s wrong right. Even if you have difficult situations going on in your life, positivity helps you feel like you can get through them. It boosts your confidence so you feel like you can cope even in the toughest of situations. Dwelling on bad things that can happen only brings you down and makes you feel depressed.

7 – When you count your blessings, you feel more peaceful

Peace of mind and feeling happy are two incredible side effects of counting your blessings. Feeling peaceful gives you a positive view of life. Indeed, you will see in time how the cup will be half full instead of half empty. A quiet mind makes you feel peaceful and calm. You’ll be able to problem-solve finding creative ways to get things done because your brain won’t be encumbered with your burdens and fears. Peace is a precious treasure to have in good times and bad times. No one’s life is perfect, but there is always something good to be found.

8 – Positive people feel more hope for the future

The simple act of counting your blessings increases your hopefulness. Hopeful people are thankful and content. They feel a sense of purpose, and they are willing to help others. Their peace and positivity are demonstrated in their life. You’ve probably read about an elderly person who keeps working well into their later years. They’re often very hopeful people who see the good in others and life. Hope is contagious. When you are around someone who is optimistic for the future, it inspires you to be hopeful, too.

9 – Enjoy a healthier lifestyle

When you count your blessings, the act makes you feel grateful and optimistic. One study suggests that optimists are less apt to develop coronary heart disease than pessimists. They are also less prone to have high blood pressure. Besides, a grateful attitude helps you want to be more physically active and healthy. Gratitude improves your attitude. Doctors say that optimism gives you more flexibility and the ability to adapt to changing situations because you can think through issues.

10 – You’ll boost your ability to cope

Being aware of your blessings doesn’t mean you ignore the hard things in your life, but you see problems as opportunities to overcome. You see yourself as able to get through. You have an emotional toughness. Studies found that optimists are more successful at facing bad situations than pessimists, even if it means their life goals get interrupted.

How can you count your blessings?

It’s often helpful to write down your blessings. Seeing the list is a tangible reminder of all the things you have to be thankful for. Here’s a list of ten simple blessings to get you started.

Food
Clothing
A place to live
Your neighborhood
Your car
Your yard
Your town
Your family
Your friends
Your work

What gets in the way of you counting your blessings?

It’s surprising that not everyone counts their blessings. But it happens. Even though you know, it can make you feel healthier and happier. Sometimes you just don’t feel like it. So what can you do?

Watch a sad movie- That’s right. For some reason, a tragic film tends to make you feel happier than a happy movie. So, give it a try.
Think about your worst times-Looking back at the most challenging times in your life can help you gain perspective of the present.
Think about death-It’s, not a happy thought, but death is inevitable. Think about how you want to live now so you won’t have regrets later.

Final Thoughts on How You Will Benefit from Counting Your Blessings

Counting your blessings isn’t hard, but it can change your life. When you keep track of all the good things in life, you’ll be more optimistic. Optimism makes you feel more positive about your experience and hopeful for your future. Being confident and grateful goes hand in hand. They make you healthier, enable you to become happier and boost your positivity. These attitudes can even change your brain. That’s powerful. So why not begin counting your blessings today? Who knows, you may also make it all the way to one hundred blessings.

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

It may give you a new life purpose.

You start meeting the right people when your life path becomes clear.

You attract better friendships and relationships.

You may start noticing repeated messages on billboards or advertisements on TV.

Synchronicity happens if you see specific numbers more often as well.

It may lead you to your next step in life.

Synchronicity may allow you to know things before they happen.

You may be able to avoid a tragic accident.

Every day is a day to shine. Shine on!