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7 Ways to Feel More Grounded And Quiet Your Mind

August 13, 2020 by Power of Positivity

Many people today have trouble feeling grounded because of the overwhelming amount of stimuli in modern life. From the moment we wake up, we have constant distractions in the form of pings and dings from our cell phones, kids that need our attention, and job duties to attend to. It doesn’t come as a surprise that mental illnesses have been on the rise for some time now as our brains struggle to keep up with the demands in today’s world.

Grounding involves certain techniques that help to quiet your mind and tune you into the present moment through connection with the five senses. For example, people who have PTSD or panic attacks often feel dissociated or disconnected from their bodies during an episode, which can occur due to flashbacks or a trigger from their immediate environment. Focusing on the here and now through grounding, a form of mindfulness, can ease the distress felt during an attack and help calm your nervous system.

What is grounding?

Grounding, or earthing, involves various techniques that reconnect you to earth’s magnetic energy field which we have been largely cut off from in modern living. Indigenous people connected with the Earth daily by walking barefoot, wearing leather-soled shoes, and living a lifestyle closer to nature in general. However, since we spend most of our time indoors now, we don’t get the benefit of connecting with the electrical currents present in the Earth. Some scientists believe that this disconnection from nature and living in stressful environments contributes greatly to the chronic illnesses and inflammation we see today.

Of course, you can still feel grounded without connecting directly to the Earth, but by definition, grounding involves direct contact with the planet’s surface electrons. Below, we’ll go over some common techniques that will help you get closer to the Earth:

Walk barefoot.

The best way to connect with the planet involves some good old-fashioned walks through nature without shoes on. This will allow you to absorb the Earth’s currents through your feet, which can strengthen the immune system, improve sleep, and help regulate the nervous system. Walking in nature can really help to quiet your mind and boost your mental health as you take a break from stressful city environments.

Lie on the ground.

If you have the afternoon off work, why not spend it lying on the sand at the beach or even just lounging in your backyard? This works well if you have some extra time to spare and want whole-body contact with the Earth instead of just through your feet. We could all use an afternoon to just watch the clouds go by and forget our troubles for a while.

Jump into a body of water.

Water can promote relaxation by giving us a sense of weightlessness and comfort, especially at the beach where the sounds of the waves help calm our overactive nervous systems.

Buy a grounding mat or blankets.

While studies have been relatively small in regards to grounding equipment, some users report better sleep, lower cortisol levels, and even decreased pain after eight weeks of sleeping on a conductive mattress pad.

If you don’t have regular access to nature and don’t want to buy grounding equipment, however, we have a few other options for you to feel more grounded and quiet your mind.

Here are 7 other ways to ground yourself and relax your brain:

Try the 5-4-3-2-1 technique.

Before you start this exercise, make sure you take long, deep breaths to slow your heart rate and connect you to the present moment. Anxiety can cause a rapid heartbeat and higher cortisol levels due to a perceived threat, so the exercise works best if you can relax your breathing and return to a calmer state. Once you’ve done this, then go through the following steps:

5: Acknowledge FIVE things you see around you. No matter how small, just take note of anything in your immediate surroundings, even if it’s a stain on someone’s shirt.

4: Acknowledge FOUR things you can touch near you. If you want, you can physically touch them as well. Maybe it’s the Earth beneath your feet, your hair, or a coffee mug.

3: Acknowledge THREE things you hear. Try to focus on sounds outside your body, such as a train outside your window, the birds chirping in a tree nearby, or the sound of someone typing on a keyboard.

2: Acknowledge TWO things you can smell. Does the break room at work smell of coffee? If so, get up from your chair and take a walk to it. Perhaps chatting with someone while you smell the aroma of the coffee can help bring your mind back to the present moment as well.

1: Acknowledge ONE thing you can taste. If you have a pack of gum, take a piece and notice the flavor in your mouth.

The whole idea of this exercise revolves around getting you to focus your attention on something other than anxious thoughts or memories. Mindfulness can greatly help with anxiety and PTSD symptoms by grounding you to the present moment and helping you to notice sensations in your direct environment.

Move your body.

Many times, we can get lost in our thoughts and forget about our connection with our bodies. In our modern world, we tend to neglect our physical health because we simply don’t need to move as much. We don’t need to hunt or gather our food, we don’t have to travel miles to collect water, and we can either drive or order delivery to get the things we need. So, we’ve created machines and exercise programs to get our bodies moving, but many people still live sedentary lives.

However, moving doesn’t just help your physical health. Numerous studies show how exercise can improve mental health by releasing endorphins and getting you out of your head for a little while. Make sure to choose something you enjoy, such as hiking or biking, so that you can stick with it.

Meditate.

Not only does meditation help to quiet your mind, but it helps you feel more grounded by getting you in tune with your real self, the one beyond your thoughts and emotions. Meditation can even rewire your brain after steady practice by changing the actual structure of the brain and reducing activity in the “me” center, which promotes wandering thoughts. If you don’t regularly practice, you can get started with guided meditations to help you get used to sitting quietly for extended periods of time.

Take a hot bath or shower.

Something about relaxing in the tub after a long day at work or school just melts your troubles away and gets you in a positive state of mind. Add in some Epsom salt or essential oils if you want the added benefit of aromatherapy, and just allow your thoughts to wander. Everyone needs some self-care in their daily routine, and a hot bath or shower can do wonders for helping you destress.

Do a puzzle or adult coloring book.

When did life get so serious? We don’t know either, but bringing out the little kid in us sure helps navigate the heavier parts of life as we get older. Sometimes, you just need a day to forget all the adult worries of the world. If you enjoy puzzles or coloring books, bring them out and let your imagination run wild. Coloring and doing mind exercises such as puzzles helps you focus on one thing for an extended period of time, which can help you tap into the “flow” state.

Make your favorite recipe for dinner.

Nothing puts you in a good frame of mind like a nice, home-cooked meal. If you have a lot on your mind, getting in the kitchen and focusing on preparing nourishing foods you truly enjoy can put you in a whole new frame of mind. Get your kids or spouse to help as well and turn it into a family bonding experience. You can even put your favorite tunes on and totally immerse yourself in the art of cooking a dish that your whole family will love.

Listen to nature sounds.

If you can’t get away from the city, put on some relaxing sounds of waterfalls or rain. Studies have shown that even listening to recordings of nature can lower cortisol levels and ease symptoms of anxiety and depression.

Final thoughts on grounding techniques to quiet your mind

Whether you choose to walk barefoot in nature or have a quiet evening at home with your favorite puzzle or coloring book, plenty of activities can help you feel more grounded. So, let’s suppose that you find yourself in a stressful situation and can’t exit gracefully. Instead, you can try focusing on physical sensations in your environment to get you rooted in the present moment. Meditation, nature sounds, exercise, and a hot bath can also ease your worries and relax your mind.

10 Signs The Person You’re With Is an Abusive Narcissist

August 13, 2020 by Power of Positivity

If you find yourself wondering if your new love may be an abusive narcissist, these signs can help. Even if you don’t think they are an abusive narcissist, it’s a good idea to read these signs just to be sure. Either way, knowing these signs could help you or someone else you know.

Narcissists tend to have an unusually high sense of importance and a severe need for attention and admiration. They often have problems in their relationships, including family, friends, and romantic relationships.

Being in a relationship with an abusive narcissist isn’t just demeaning and emotionally draining for you. According to studies, it will cause brain damage over time. It can cause PTSD and C-PTSD, a shrinking hippocampus, and a swelling amygdala.

The hippocampus is essential in learning and development, and the amygdala plays a role in shame, guilt, envy, and fear. With a shrinking hippocampus and a swelling amygdala, you will experience those negative emotions instead of learning and developing. Because of this, it’s essential to recognize the signs of an abusive narcissist so you can end the relationship.

Ten Warning Signs That Your New Love is an Abusive Narcissist

Do you believe you might be falling in love with someone who is not quite as they seemed at first? Now is the time to become brutally honest with yourself–look for these ten red flags.

1. Narcissists Always Turn the Conversation to Themselves

If your new significant other continually talks about themselves, even when the conversation is unrelated, they may be a narcissist. They will love to talk about what they have accomplished so that they can feel better than those around them.

This need is because they want others to think that they are smarter than they are. Not only will they always talk about their accomplishments, but they’ll also exaggerate them. They want to feel superior, so they will make it sound like they have done much more than they have.

If your partner has ever made a conversation about you into one about them, it’s a sign. This habit will show if they don’t ask questions when you tell them something about yourself or your life.

2. They Don’t Show Any Empathy

They may not be able to understand how other people are feeling. If this is the case, it’s a sign of a narcissist. You’ll find yourself feeling invalidated and misunderstood. They won’t accept your feelings, as they can’t understand them or even acknowledge the way you’re feeling.

This could be evident if they don’t care if you’ve had a bad day or had a fight with a friend. If your parents or siblings hurt your feelings, they won’t pay attention. They may say they don’t want to hear about it, change the subject, or just ignore you as you’re speaking.

3. They Try to Gaslight You

As a form of manipulation, an abusive narcissist will try to gaslight you. Narcissists are good at this, so they may succeed if you don’t recognize what is happening. They’ll lie even when caught red-handed, accuse others, exaggerate the truth, and try to convince you along the way.

Even when they have been caught red-handed, they’ll still try to lie. They will stick to their story even when you have proof, and try to convince you that you are wrong.

Eventually, if they are successful at gaslighting you, you’ll start experiencing many negative feelings. You’ll feel anxious and less confident, and you’ll often wonder if you are too sensitive. Additionally, you may feel like the things you do are wrong, and you’ll blame yourself when things don’t work out.

When you’ve been gaslighted enough times, you’ll find yourself apologizing for things that aren’t your fault. You’ll always feel like something is wrong, even if there is no evidence that there is a problem. Plus, you’ll find yourself secretly questioning the behavior of your partner while making excuses for them at the same time.

4. They Were Charming at First but Quickly Changed

At the beginning of the relationship, they may have been super sweet and charming. Frequently, they communicated with you often and were quick to tell you that they love you. Then, suddenly, they became a person who criticized you and made you feel bad about yourself.

Always use caution when entering a relationship because if it moves too quickly, it’s a bad sign. They may not even know enough about you to love you but will say it anyway.

5. They Don’t Have Long-Term Friendships

Most people have a friend from their past that they keep in touch with and continue their relationship for years. They’ll keep in touch even when life has changed, someone has moved, or they don’t see each other often. Narcissists, however, don’t have this.

They also won’t have a best friend that they have known for a long time. You may notice that they talk about their friends behind their backs, too.

Another sign of this is that they’ll start wanting to hang out with you and your friends all the time. They’ll make you feel bad for wanting to hang out with them alone, and they will criticize your friends, too.

The lack of long-term friendships could stem from a narcissist trait of only treating people well when they want something. Once they have received what they wanted from the person, they begin to distance themselves. If they don’t distance themselves first, the other person will begin to notice the signs and end the friendship.

6. Abusive Narcissists Think They are Always Right and Never Apologize

It’s bad enough when someone thinks they are always right, but add in the inability to apologize, and you have a toxic mix. You won’t be able to effectively argue or debate with them, and they definitely won’t compromise.

They will not be able to let it go if you disagree with them, either. They will keep at it until they think you changed your mind. You may often feel like your partner doesn’t hear or understand you and that they won’t take responsibility.

Their inability to apologize will appear in everyday situations. If they show up for dinner late or don’t call when they said they would, they won’t apologize. They may cancel at the last minute for plans that are important to you, and they still won’t apologize.

7. They are Always Looking for Compliments

Narcissists tend to appear confident in themselves, but they aren’t. Most narcissists lack self-esteem and constantly look for compliments to make them feel better.

They often need compliments to make them feel powerful and to give them a sense of self-worth. It’s also worth noting that when someone criticizes them, narcissists don’t take it very well. Then, they’ll need ever more compliments to make them feel better about themselves.

8. Abusive Narcissists Often Criticize Others

To feel better about themselves, narcissists put other people down. They will go out of their way to make someone feel or look bad. In this way, their lack of self-confidence pushes them to make others feel as bad as they do.

9. They Pick on You and Criticize You Often

At the beginning of a relationship with a narcissist, they will make it seem like teasing. They’ll put a cute twist on it and laugh about it, making it seem like a joke. Further into the relationship, however, that could suddenly change.

Narcissists tend to criticize and poke fun at things that those close to them do. It could be about what you wear, eat, drink, read, or your friends. They might have a problem with your favorite shows or your hobby.

What may begin as playful comments about these things will become much worse. They will start insulting you by calling you names or making mean comments. Jokes that aren’t funny will become normal, all because it makes them feel more powerful than you.

10. They Don’t Take a Break-Up Well

While it’s true that most people don’t take break-ups well, narcissists take it to the next level. They may have spent time being mean, ignoring, or gaslighting you, but then panic when you end the relationship. This is simply because they have to feel powerful, so they will do and say whatever it takes to keep you.

They may cry, tell you over and over again how much they love you, and say all the right things. Promises of change are sure to come, and they may seem sincere. Just remember how suddenly things changed before, however, because it will happen again.

If you don’t cave to their pleas and promises of change, they’ll try to hurt you even more. They will feel abandoned by you and feel rage or hatred. This is because they can’t take responsibility for the problems in your relationship, so they place the blame on you.

Don’t be surprised if you hear about them saying bad things about you to make themselves look good. They may likely begin dating someone new right away, too. Sometimes, they may even try to steal your friends to save their reputation.

Final Thoughts on Recognizing the Warning Signs That Your New Love Is An Abusive Narcissist

If your new love is an abusive narcissist, you have more to worry about than just having your feelings hurt. As explained before, continued narcissistic abuse can cause PTSD or brain damage.

Your mental health is more worthy of your energy than the feelings of your new partner, so put yourself first in this instance. Keep in mind that showing you are upset will only fuel the narcissist. They love to get an emotional rise out of the person they are abusing.

Instead, end the relationship firmly and don’t give in to their pleas and empty promises. Don’t stick around for an argument, because you can’t win against a narcissist. Instead, say what you must say to the abusive narcissist and remove yourself from the situation.

15 Relationship Rules Never to Ignore

August 13, 2020 by Power of Positivity

Part of life’s joys is to create a lasting relationship that fulfills your heart and spirit. However, mutual relationship rules will provide the perimeters that will keep it healthy and happy. Here are fifteen relationship rules that you and your love might want to consider.

Never Ignore These Fifteen Relationship Rules

1. Be Genuine

In the beginning, the first thing that attracted you to one another was who you were. So, why would either of you want to be somebody else? For a relationship to thrive, you’ve got to be genuine and honest. Don’t try to put on airs or keep your feelings boxed away in your mind.

2. Listen to Each Other

One of the beautiful parts of being a couple is that you can share anything without fear of being judged or belittled. You may hear what your lover is saying, but are you truly listening? With all the commotion and stress of everyday life, it’s easy to get caught up in work, email, phone calls, and errands.

Make it a point to reconnect after school or work and listen to each other. Turn off the tv, cell phone, and other distractions and pay attention to your sweetheart. Follow the habits of good listeners, like maintaining a receptive posture, mirroring emotion, and restating what you’ve heard.

3. Cheaters Never Win

When you are in a committed relationship, you expect that two is company, and three is a crowd. Unless your relationship is casual and you’ve agreed that you can both see other people, cheating mustn’t be tolerated. It just leads to a life of jealousy, mistrust, and bitterness.

Be sure that you’re on the same page for your definition of cheating. There shouldn’t be any secret texting, phone calls, or meetings. Even if sex isn’t involved, sneaking around with the opposite sex is still cheating in your relationship rules.

4. Don’t Lose Your Individuality

A couple may be one in heart and spirit, but you remain individuals. Sometimes, you may feel like you’ve lost yourself in a relationship and need to focus on your own needs. Only when you can love yourself can you love your partner the way you should.

It’s okay to have your hobbies and interests or to enjoy some time in solitude. Respecting each other’s individuality gives you more to share and cultivates appreciation for the other’s talents and personality. Spend time with friends and family and allow yourself to grow mentally and spiritually.

5. Learn How Each Other Shows Affection

While genetics may have a minor role, you learned how to show affection by mirroring your parents and family. Some families use hugs, kisses, and are verbal about their love for one another. However, other families may be more stoic and usually show affection by doing kind things or giving gifts.

Do you know your partner’s love language? Usually, women are more in touch with their emotions and aren’t afraid to express their affection with words and a gentle touch. Society trains men from the cradle up to be more reserved with their feelings, so they often will demonstrate their affection through their actions.

Be intuitive with each other’s love language, and you should realize that you probably show affection differently. It’s not a character flaw, and it doesn’t demean the sense of love and devotion. If you want your guy to say “I love you” more often, just tell him what you want.

6. Be Allies

As lovers and partners for life, you must be each other’s best friend and ally. That doesn’t mean that you disregard your loving family and friends. It means that your person is at the top of your list, and you’ve got his back.

If you have friends and family who don’t approve of your relationship, it’s their problem. Gently but firmly let those naysayers know that if they can’t be supportive and civil, then you’ll part ways until they can. If you allow yourself to be on the wrong side, you’ll lose all trust and respect from your mate.

Be a cheerleader and encourage your sweetheart in his projects or dreams. Even if they don’t pan out, he will remember that you were beside him the whole way, and he’ll love you for it. Being an ally doesn’t mean you always agree, but it means that you are still supportive.

7. Appreciate Each Other

In a long-term relationship, it’s easy to get lost in routine and take each other for granted. One of the basic needs of humans is to be appreciated. Sometimes, sweet daily gestures may become routine, and you forget to thank each other for being thoughtful.

Make it part of your relationship rules to say how much you appreciate one another every day. Not just for loving gestures, but who you are as people. When you show gratitude and appreciation, your love can last.

8. Create New Routines and Traditions

Another wonderful benefit of being in a loving relationship is that you both script your book of love. Do you have cherished childhood memories of holidays and other family traditions? Share each other’s memories and see how they can be interwoven into your life as a couple.

Also, why not create some traditions and routines of your own? Whether it’s for holidays, special occasions, or even choosing a favorite restaurant, bring your personality to the table. They will make lasting memories that you’ll cherish for a lifetime.

9. Be Willing to Compromise

Since you and your person are still individuals, you won’t always agree on everything. If there’s never any difference of opinion or a bit of opposition, then one of you isn’t being genuine. The key to a thriving relationship is to know when to compromise.

First, choose your battles wisely. Don’t create a big fight because you want to go to the ocean for vacation, and she has her heart set on Las Vegas. For your relationship rules, both of you should be willing to give and take a little and come to an agreement.

10. Romance Without Finance isn’t Happening

No, money can’t buy love, but it sure makes life easier. If you’re in a committed relationship with shared finances, you’ve got to work together. Discuss your finances and agree on a budget that will pay the bills, provide savings, and have a little money for incidentals.

Perhaps one of the biggest relationship destroyers is financial problems. Just as you’re committed to each other, you must also be committed to keeping a budget that will sustain your livelihood. Be accountable to each other for spending and consider weekly discussions about the current state of your finances.

11. Be Patient

In our drive-through society, people want immediate results and satisfaction. True relationships aren’t instant and rarely come as ordered. It takes compassion and patience to learn each other’s habits and to work together to resolve conflicts.

Patience is an integral part of relationship rules. Be patient with him and be patient with yourself. Remember that good things come to those who wait.

12. Don’t Try to Change Each Other

A common mistake many people make in forming a relationship is the hope to change the other person. Yes, love and relationship do bring change and make you a better person. However, you must love each other for who you are, not who you think the other should be.

When you try to mold your personality into a cookie cutter of expectations, you’ll just create resentment and an unsettled atmosphere. This blunder can be traumatic if you stay with a toxic person with the idea that you will change things. Love each other without reservation or manipulation, but you should be strong enough to walk away from a toxic or abusive relationship.

13. Keep the Fire Burning

Does your relationship seem stale and boring? Like a flower garden, a relationship must be cultivated and carefully tended to for it to flourish. Be spontaneous and go on surprise dates or getaways. Bring your sweetheart a heartfelt gift or do something special just because you love him.

14. Don’t Hold Grudges

Somebody once remarked that nursing a grudge is akin to drinking poison thinking it will hurt another person. In your journey of love with your partner, there will be many offenses given and taken. Love means that not only can you apologize, but you can offer forgiveness and continue along your way.

Grudges are deadly toxins for any relationship, and nobody wins, especially not the grudge holder. Forgiving doesn’t negate or excuse the offense, but it frees your mind to cope and mend your relationship. Many couples say that part of their relationship rules is that they never go to bed angry at each other.

15. Keep Open Communication

Be your partner’s ear and shoulder for comfort. Agree from the start that no subject is too great or insignificant that you can’t discuss. To keep conflicts at bay, talk about your schedules and other commitments daily. Always be free to listen to what your person has to say and to voice your feelings to him or her, so there’s no confusion or misunderstandings.

Final Thoughts: Follow These Relationship Rules to Foster Long-term Romance and Respect

Lastly, infatuation is a feeling, but love is a choice, and it takes work. To keep your relationship strong in the long run, establish relationship rules together, and be sure to stick with them. Healthy boundaries equal a healthy relationship that will be meaningful for you both.

4 Effective Ways To Get Rid Of Thigh Fat And Tone Your Legs

August 12, 2020 by Power of Positivity

Have you ever joked about how everything you eat goes straight to your thighs? If you have, you’re certainly not alone. Plenty of people complain about the excess fat around their thighs. Thick thighs aren’t necessarily a bad thing. However, thigh fat can be challenging to slim down if you do want to get rid of them.

Still, just like with any other part of the body, it is possible to reduce thigh fat and tone your upper legs. You just need to go about it the right way! Here are four practical ways to get rid of thigh fat and tone your legs.

1. Do The Right Exercises

Fat is stored energy. So the easiest way to shed it is to burn it via exercise simply. It becomes a positive cycle that builds on itself – the more muscle you make, the more fat it burns for fuel, and the more toned your thighs and legs become! That said, some types of exercises are more beneficial than others in the pursuit of this specific goal. Here are a few to consider:

· Do Some Strength Training

Contrary to popular belief, you don’t have to bulk up to be toned – science shows us that lean muscles offer similar benefits to bigger muscles. This fact means that you don’t have to worry about replacing thigh fat with bulky muscles. On the contrary, spot-training will help define and tone the muscles underneath the fat layer – which in turn makes them look better!

To do this, do exercises that target the muscles all over your thighs – both the inner and outer thighs and the hamstrings. There’s a large variety of muscle training exercises you can do, but good examples include sumo squats, goblet squats, curtsy lunges, and lateral lunges. Just make sure to mix and match both targeted exercises with exercises that utilize multiple muscle groups in your leg workouts.

· Do HIIT

AKA high-intensity interval training, HIIT is a type of aerobic exercise that is scientifically known to be an amazingly effective way to increase one’s oxygen consumption temporarily. Here’s the thing – an increase in oxygen consumption has been linked to increased metabolism. Combine this with strength training and weight lifting, and it means you net the positives of a high-calorie burn, a better performance, and a higher resting metabolism rate – all in a shorter amount of time! While this doesn’t exactly help with spot-reducing fat, it can reduce your overall body fat content – and in the process, trim the fat off your thighs and legs.

· Do Cardio Exercises

Similar to HIIT, cardio exercises also fall under the general category of aerobic exercises. As such, they offer the same scientifically-proven positive benefits that aerobic exercises offer, like increased metabolism rates and higher calorie burn. This outcome means you’re going to create a more significant calorie deficit, and in turn, burn the fat off your body – including your thighs and legs!

To maximize this effect, though, make sure you’re properly hydrated. Up your electrolyte intake in your diet, and drink 16 to 20 ounces of water for every hour of intense exercise. (The former is especially important if your workouts are going to last for more than an hour.)

Here are excellent workouts for tighter glutes.

2. Get Enough Sleep

Surely getting enough exercise is all you need to drop the pounds off your thighs and legs, right? Unfortunately for all of us, this is baseless positive thinking. There’s plenty of other things you still have to take into account to trim and shape your lower body – and if you don’t keep those factors in mind, you might find yourself stubbornly staying the same shape despite all of your hard work!

One of those core factors is your sleep. Here are a few research-backed reasons behind why it’s so crucial in your quest towards shapelier legs:

· It Increases Hunger

A lack of sleep makes your body increase the production of ghrelin, a hormone responsible for stimulating appetite. It reduces the production of leptin, itself a hormone that’s responsible for telling your brain when you feel full. Thus, you might find yourself eating more often – which would completely nullify any fat-burning, and body-toning benefits exercise would’ve otherwise conferred to you!

· It Takes Longer To Feel Full

On the flip side, the reduction of leptin means that it takes much longer for you to feel full after each meal. This means you might end up overeating unintentionally, and pack on more calories than you would’ve otherwise wanted.

· You Get Cravings

Cravings can be hard enough to resist as it is – and it only gets worse when you lack sleep. Your body starts wanting to eat calorie-dense foods packed full of carbohydrates, which just makes it harder to lose the weight you need for sculpted thighs and legs!

3. Watch What You Eat

No matter how intense your exercise, you will ultimately have to keep an eye on your food intake. Unhealthy meals that are full of calories and carbohydrates will all translate into more body fat for your thighs and legs – no amount of hard work will save that. So keep these tips in mind if you find yourself struggling to slough off the fat:

· Reduce Carb Consumption

Positive thinking dictates that you should be able to work off any carbs you may have simply. The truth, however, is a little bit more complex than that. Your body will turn carbs into glycogen – a substance that must be stored with water. This means that if you’re running a high-carb diet, a lot of weight your body is carrying is water weight. So while eating whole grains and complicated carbohydrates is still vital for your health, consider reducing the amount if you find yourself struggling to sculpt your thighs and legs.

· Eat More Protein and Fiber

Studies prove that high-protein diets may be more effective at weight loss than low-carb diets. Fiber is excellent for making you feel full and is low in calories, while protein is an essential ingredient for building lean muscle – which is what you want for shapely thighs and legs.

· Get Enough Electrolytes

Our bodies need all sorts of trace minerals and electrolytes to function – so it’s essential to include them on your menu, as well. It’s crucial to mention salt isn’t an electrolyte. Instead, it’s minerals like magnesium, potassium, and calcium – and all of them will compete with salt. This means less water retention, as your body is unable to retain as much salt – and by extension, as much water!

· Reduce Salt Intake

Salt itself may carry no calories, but research tells us that it makes your body retain water. Thus, it causes bloating. This results in body parts like your thighs, hips, and legs to appear larger and less defined – regardless of your actual body fat or muscle tone. Try cutting back on sodium-rich meals like canned sauces, soups, and other various processed foods to avoid this from happening.

· Track Meals

Keeping an eye on both your diet and your meals have been scientifically shown to help you lose weight – and in turn, it enables you to shed thigh and leg fat. Plus, it helps you maintain awareness of just how much you’re eating and when. This information is crucial to have if you’re trying to maintain any kind of healthy diet that works for you!

4. Watch What You Drink

What’s the big deal about staying hydrated? As it turns out, it’s pretty important. Water helps keep a lot of our bodily functions ongoing and is a crucial element in burning off fat. So if you find yourself stumped trying to define your thighs and legs, here are a few tips to consider:

· Drink Lots Of Water

This is a well-known scientific fact. However, it bears repeating – being properly hydrated is a crucial factor in weight loss. Plain water is ideal, as it helps carry nutrients to cells, flushes out waste and toxins, and supports an optimal environment for your body to be the best it can be.

And no, sugary drinks do not count. Indeed, sugar is full of simple carbs that defeat the purpose of losing thigh fat!

· Drink Some Green Tea

If you find it hard to stomach plain water, maybe green tea may be more your speed. Research has shown that green tea is chock-full of antioxidants that can help with weight loss while conferring all sorts of benefits to your health. Plus – at only 1-2 calories per liter – unsweetened tea has so little calories in it, it’s almost negligible!

· Start The Day With Coffee

Coffee-lovers, celebrate – studies have shown that coffee may help with weight loss; and, by extension, the slimming of your thighs and legs! It achieves this by stimulating your body’s metabolism, which helps you burn fat faster. Just don’t overindulge in it – too much coffee can indulge in nighttime overeating, in addition to making you feel generally unwell.

· Don’t Drink Sugary Drinks

As delicious as they can be, sodas, energy drinks, and even concentrated juices are full of sugar and empty calories. A single drink can not only nullify a workout, but it can also even add more calories that turn into even more fat, so you end up gaining weight!

· Drink Before Meals

No matter how strong your self-control, cravings will always be hard to deal with. There is, however, a solution – drinking water (or any liquid in general) about half an hour before your meal has been proven by research to increase satiation. This means you’ll feel full faster, and you’ll be inclined to eat less. Just avoid drinking right before eating. However, that could cause indigestion instead.

Final Thoughts On Some Effective Ways To Get Rid Of Thigh Fat And Tone Your Legs

Getting rid of thigh fat can seem like a difficult task. But with some hard work and positive thinking, it’s far from impossible! You can tone your legs if you dedicate yourself to being committed to your efforts.

Working towards body goals is a good thing. However, do keep in mind that plenty of other factors play into thigh size and shape. Genetics can dictate your body fat distribution and make it harder to achieve certain looks and easier to achieve others. So don’t compare your thighs, or any part of your body, to the appearances of those around you! Focus on working towards a healthy body that you like, regardless of what anyone else thinks.

15 Quotes About Perseverance to Motivate Success

August 11, 2020 by Power of Positivity

To be successful in life, you must always exhibit perseverance. This means that you have to continue to do something, even if it is difficult or taking longer than expected. If you don’t persevere, you will never reach your goals or show yourself what you can do.

Everyone experiences times when they would rather give up than keep trying for something. At the moment, it may be easy to decide not to keep trying. When you give in to this feeling, however, you are only holding yourself back.

These quotes about perseverance to motivate success will help you through those times. They will remind you why you can’t give up. You never know how close you are to success, so remember these quotes when you’re having a hard time.

Fifteen Quotes About Perseverance

1. “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.” – Vince Lombardi

Anyone can be strong and knowledgeable, but it doesn’t always lead to success. The one thing that does always lead to success is will power. You must keep trying and keep working toward your goal, and only then will you find it.

2. “It’s good to remember that success may be just beyond the next failure, and you’ll get there, not because you’re destined to, but because you’re determined to.” – Steve Goodier

Everyone fails sometimes. Failure is inevitable and often happens many times. If you give up when you fail, you’ll never know how close you were to success.

No destiny alone can lead to success, because perseverance is the only sure path. You have to keep trying, no matter how many times you fail. This could be the time you reach your goal, so giving up could cause you to miss your big break.

3. “True winners remain winners because they truly believe that challenges, struggles, and obstacles can all lead to big blessings through persistence and perseverance.” – Edmond Mbiaka

When you view your obstacles and challenges as things leading you to your goal, you’ll experience more success. Each time you struggle or fail, it means you are learning and growing. When these obstacles are met with persistence, they will lead you to great things.

4. “Success seems to be connected with action. Successful men keep moving. They make mistakes, but they don’t quit.” – Conrad Hilton

To achieve your goals, you have to keep moving and stay active. Even the most prospering men make mistakes and fail sometimes. The important thing is that they don’t quit, which is what leads them to achieve their goals.

5. “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” – Maya Angelou

No matter how many obstacles or failures you encounter, you cannot let them defeat you. All of the challenges are there to help you get to know yourself. Then, you’ll know that you can rise again and reach your goals despite the hardships.

6. “If his decision is correct, he will win the battle, even if it lasts longer than expected. If his decision is wrong, he will be defeated and he will have to start all over again–only this time with more wisdom. But once he has started, a warrior of the light perseveres until the end.” – Paulo Coelho

Even if the decision you made didn’t work and you have to begin again, you will have learned something. Through this gained knowledge, you will be able to do it differently next time. Each time you make a different decision, you will be learning what works and what doesn’t.

By eliminating the ideas that don’t work, you will be one step closer to success. Keep trying and eventually, you will succeed. Even if it takes longer than you had planned, you will have won.

7. “Perseverance is a great element of success. If you only knock long enough and loud enough at the gate, you are sure to wake up somebody.” – Henry Wadsworth Longfellow

The more you try, the closer you will get to success. As Wadsworth Longfellow explains, if you keep working at it, you will eventually achieve your goal.

The amount of time it takes for you to do something isn’t important. What is important is that you persevered and found success.

8. “I am not judged by the number of times I fail, but by the number of times I succeed: and the number of times I succeed is in direct proportion to the number of times I fail and keep trying.” – Tom Hopkins

Your successes are what people will ultimately remember, not your failures. Oftentimes, as Hopkins explains, success follows failure. So, if you give up every time something didn’t work out, you are missing out on many opportunities.

9. “Adversity, and perseverance and all these things can shape you. They can give you a value and a self-esteem that is priceless.” – Scott Hamilton

Working through challenging times can help you understand how valuable you are. It’ll give you self-esteem because you know that you can do anything.

The only way you can achieve this place in life, however, is by continuing to persevere. Show yourself what you are worth and that you can rise above any challenge that comes your way.

10. “Nothing in the world can take the place of perseverance. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost legendary. Education will not; the world is full of educated derelicts. Perseverance and determination alone are omnipotent.” – Calvin Coolidge

Talent, being a genius, and education will not lead you to success. Even people with the best of those qualities are unsuccessful if they gave up after a failure. Since the failure happens to everyone, only those who persevere and try again will end up reaching their goals.

11. “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

Even when it seems like you’ll never succeed, you have to keep going. Only then can you do all of the great things you set out to do. Don’t give in to challenges and defeat, instead choose to persevere and keep trying.

12. “Life is not easy for any of us. But what of that? We must have perseverance and, above all, confidence in ourselves. We must believe that we are gifted for something and that this thing, at whatever cost, must be attained.” – Marie Curie

As explained before, everyone struggles when they are trying to reach success. Believe in yourself and keep trying, and then you can achieve all your goals. You have to remind yourself that you need to keep going until you succeed, no matter how long it takes.

13. “You aren’t going to find anybody that’s going to be successful without making a sacrifice and without perseverance.” – Lou Holtz

Every achieving person has had to make sacrifices, and you are no different. That sacrifice might mean you have to change your plan after a failed attempt. Or, it could mean you have to give something up, like sleeping in or staying out late.

By sacrificing and persevering, you’ll be sure to reach your goals. It shows that you are passionate about your goals, and your will to persevere will ensure your achievement.

14. “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

Winning doesn’t teach you anything. Only struggling and failing will teach you what doesn’t work.

Likewise, winning doesn’t develop your strength. Facing obstacles and choosing not to give up is what will develop your strength.

15. “In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.” – Tony Robbins

If you want to control the direction your life is going in, you have to control your actions. The things that you consistently do are the things that determine your path.

If you want to reach your goals, start consistently doing things that will lead you to them. Persevere and decide to do these things even when you aren’t feeling up to it. Only then will you begin to see your life take the path you were desiring.

Final Thoughts on Quotes About Perseverance to Motivate Success

Being successful can only come after you’ve shown consistent perseverance. The harder you try, and the more you start over again, the more you will learn. Then, you will be able to find the success that you were dreaming of.

Remember these quotes when you are feeling like giving up. They will remind you of why you must keep trying.

15 Home Treatments That Can Clear Congestion

August 11, 2020 by Power of Positivity

During the cold and flu season, it’s common to have both sinus pressure and nasal congestion. Thankfully, you don’t have to settle for an over-the-counter decongestant that will make you jittery, cause you drowsiness, and make you feel like your head is shriveling up like a raisin.

Using herbal and homemade decongestants can be just what you need to take care of this horrible pain.

15 Home Decongestant Treatments (without medication)

1. Neti Pot

Though it’s been used since ancient India, the Neti Pot didn’t become popular until 2007. Using nasal irrigation, this pot flushes the sinus cavities and allows any mucus or infection to be washed along with it.

It’s essential that you used distilled water and not tap variety. There are several additives, like herbs, that can help clear the area and leave its therapeutic benefit. When you’re looking for a natural decongestant, this is one of the best options.

2. Peppermint Tea

Peppermint is a strong fighter in congestion as it has menthol in it. Menthol is often used to make cough drops to open stuffy noses. Peppermint can fight bacteria, which means its beneficial for those with infections.

Brewing a sweet peppermint tea can give you all the benefits of opening those clogged breathing pathways and soothing an irritated throat from sinus drainage.

3. Tomato Tea

You probably have never heard of tomato tea. However, it’s one of the best herbal recipes for sinus infections. The formula is simple:

•2 C. V8 Juice
•3 Crushed cloves of garlic
•2 Tbsp. Lemon Juice
•Hot Sauce to Taste

Mix all the ingredients. Warm it on the stove in a pan or the microwave. The goal is to slip the tea slowly and allow the steam to penetrate your sinuses. If it gets too cold, then rewarm it.

Make sure that you allow the tea to sit in the back of your throat for a bit and immerse it. Inhale the fumes deeply through your nose and let it go down into your lungs. This is a tried and true recipe that many praises for its ability to decongest.

4. Eucalyptus

When you go to the store looking for decongestants, many of the products sold over the counter are made with eucalyptus. It’s best to use this herb in steam inhalation, but it can be rubbed on the outside of the nose to open clogged breathing passages. It has a strong effect on nasal mucous membranes, leading to less stuffiness and breathing issues.

5. Vapor Rub

You’ve probably seen the famous vapor rubs in the store. These work wonders because they go to the source of the problem. You can make a vapor rub that you can use at home if you don’t feel like getting out. You need:

•1 Oz. Coconut Oil
•7-10 Drops of wintergreen or mint essential oil

Mix the ingredients and rub it on the chest area or under the nose. Never put the essential oil alone on your skin as it can burn or irritate it. Coconut or palm should be used as the carrier for the oils. You should feel quick relief with this homemade rub.

6. Hot Shower Steam

A hot shower feels great anytime, but when you need decongestant help, it’s even better. Try putting some essential oils in the shower area to help open clogged breathing pathways.

The steam can work with the oils to clear infection and mucus that is causing breathing difficulties. Any oil in the mint family can do wonders for clogged sinuses.

7. Saline Nasal Spray

Saline nasal sprays work by sending an instant blast of nature’s medication to the troubled area. Since you’re having problems breathing, saltwater goes into the inflamed areas to calm them and bring relief.

As with other injection methods, you must use distilled or purified water. Using tap water can be very dangerous.

8. Garlic

Garlic has long been touted as a holistic treatment for many ailments. It has antibacterial, antifungal, and antimicrobial properties. Garlic has been used for centuries to cure things from leprosy to chronic fatigue.

While garlic is strong and can open your nasal passages if sniffed, it would do much better by being ingested. Take a couple of cloves of garlic, crush them, and allow them to sit for ten minutes. Resting allows the allicin to release, which is what brings healing power.

Just chew or swallow the cloves whole and wash down with water. It’s incredible what this cousin to the onion can do for your health. It can help to eat away infection in the body, especially those in your sinuses.

Learn how you can supercharge your immune system.

9. Salt Water Gargle

Salt is one of the most inexpensive and yet useful things for your health. It’s best to use Himalayan pink salt as it’s natural and has no iodine in it. Mix some salt with some hot water and gargle.

The salt can soothe the irritated throat area, which is often a problem from sinus drainage. Though it can also be used as a nose spray, as listed above.

10. Oil Pulling

Oil pulling is an old term used for a practice that helps to pull the congestion out of the troubled area. Use a carrier oil, such as sesame or coconut, and place it in your mouth. Now, allow the warmth of your mouth to melt the fat, and swish it around for about ten minutes.

You should be warned that of all the natural remedies, this one is unpleasant. It’s hard to keep oil in your mouth for any length of time. It can be hard to breathe since you must keep your mouth closed. However, it does an excellent job of helping with mild congestion.

11. Apple Cider Vinegar

Apple cider vinegar is a go-to for many people who prefer natural medications. The beautiful thing about it is that you can squirt it up to your nose, inhale it, drink it, or gargle it. Did you know that it’s a powerful decongestant?

If you’re brave, you can take a shot of this bitter wonder with a little smidgen of lemon and some cayenne. Or some prefer to mix it with water and honey. Another option is to use thieves vinegar, which has similar healing properties.

Inhaling it is best when your nose is stuffed up. Takes six ounces of water and mix it with two tablespoons of ACV. For additional healing properties, add two to four teaspoons of honey with it. Boil the mixture on the stove and breathe in the steam. You can also put a couple of drops of this into a nose spray bottle and send it straight to the problem area.

12. Vitamin C

While Vitamin C won’t stop mucus drainage or open your airway, it can help to build your immunity. Did you know that you cannot overdose on this popular vitamin? The kidneys will expel any excess you take.

Doctors often recommend orange juice when you’re sick with colds and other ailments. The real benefit is the high levels of Vitamin C. Load up on this vitamin, and you can shorten the duration of a cough or cold.

13. Hot Spices

This home remedy is not for the faint of heart. If you can stomach things like horseradish, hot mustard, and cayenne pepper, you can burn the excess mucus from your system. You can use them in steam, make them in your tea, or put them on current foods.

The Spanish culture has long revered these flaming spices for their potent power when it comes to congestion and other ailments. If your brave and can handle the heat, then you can use them in many creative ways.

14. Rosemary

Rosemary is often used in fragrant cooking, but it has antiseptic, decongestant, and analgesic properties. When you have a nagging cough that won’t seem to go away, you will find relief in this herb.

It soothes the tissues in your lungs and respiratory system, helping to repair the damage done by hacking. Its healing properties rids the phlegm and allows you to get back to living.

15. Honey Lemon/Orange Tea

Hot tea has many medicinal properties. Lemon gives you an extra boost of vitamins, specifically C. Additionally, honey has antibacterial properties that can help to clear bacteria. If you’re congested, you can make a brew with things like:

•Honey
•Lemon
•Orange
•Sage
•Ginger
•Peppermint
•Thyme
•Blackberry
•Mullein

To make your herbal tea, use the following:

•2 Tsp. Dried Leaves
•One-Fourth C. of Boiling Water
•Honey to Taste
•Lemon or Orange to Taste

Bring your water to a boil in a kettle and place your leaves in the water to steep. Allow them to work their magic for about ten minutes. Strain the leaves and serve piping hot. You can inhale the aroma and drink it too.

Final Thoughts About Trying Natural Healing Decongestants

While it may be convenient to go to the drug store and pick up a decongestant to help with cold or sinus issues, it’s not always the best thing to do. These medications often have pseudoephedrine in them, which can cause problems like heart attacks, strokes, and disturbed heart rhythms.

Additionally, if you take any other prescription medications, the side effects can be dangerous. Nature provides ample herbs and vitamins that can help you to heal the common cold or to restore damaged liver cells. Isn’t Mother Nature amazing?

Doctors Reveal the Symptoms and Remedies for Oral Thrush

August 10, 2020 by Power of Positivity

Did you know that there’s a fungus among us? More precisely, scientists believe that there are over five billion fungi species, some of them causing illness and disease. Fungal infections, or thrush, are common in children and adults and can be internal or external.

One of the most common fungal infections in children and adults is oral thrush, also called oral candidiasis. Although a little candidiasis yeast is on everyone’s skin and in their bodies, an overgrowth can cause infections that affect your entire system.

Natural Ways to Eradicate Thrush

If you have a severe or chronic case of thrush, your healthcare provider may prescribe drugs or topical ointments. Named for the spots on the breast of the thrush bird, the first signs of this illness are milky white lesions in the mouth, throat, or tongue. Improper oral care and poor hygiene may also trigger an overgrowth of yeast.

If you have this condition, consider talking to your healthcare provider about these ten natural remedies.

1. Gargle Salt Water

Since early humans discovered salt in the sea and underground, it’s been an integral source of seasoning and medicine. It was once considered so valuable in Rome that soldiers were often paid their wages in salt, which is the origins of the word salary. When you notice the first signs of thrush, a saltwater gargle may be what you need.

Ingredients:

1 cup of warm purified water
One-half teaspoon fine sea salt

Directions:

Stir the salt into the water until it dissolves. Gargle a mouthful for a few seconds and then spit it out. The warm saline solution can soothe your sore mouth and throat, and it serves as a natural antiseptic against the condition.

2. Gargle a Baking Soda Solution

Baking soda, or sodium bicarbonate, is also among natural remedies for oral thrush that is inexpensive and likely sitting in your pantry. Like its culinary cousin salt, baking soda is a powerful disinfectant that can be used in oral care against infection.

Ingredients:

1 cup of warm purified water
One-half teaspoon baking soda

Directions:

Add the baking soda to the water and keep stirring until it dissolves. Swish it around in your mouth for a few seconds, spit it out, and rinse your mouth again with some plain warm water. It can help the soreness and reduce inflammation.

3. Have Some Yummy Yogurt

You’ve probably heard about the benefits of the probiotics in yogurt. Eating a daily portion of fresh yogurt is a delicious way to provide millions of live cultures that balance the flora in your mouth and stops the overgrowth of Candida fungus. The good microbes in yogurt can fight the bad ones that cause oral thrush.

Just remember to eat plain yogurt, because the sweetener in flavored variety is a treat that Candida loves. The cool, soft dessert also calms the painful sores. You can also take probiotic supplements if you have a dairy-free diet.

4. Drink Fresh Lemon Juice

Are you already drinking lemon juice as part of a healthy diet regime? These yellow citrus fruits are a powerhouse of Vitamin C and other nutrients. When you see signs and symptoms of thrush, all you need for relief is a delightful glass of freshly squeezed lemon water.

Ingredients:

1 C. warm or cold purified water
1 Small organic lemon, juiced

Directions:

Squeeze fresh lemon juice into your water and stir well until the liquid dissolves. You may also add thin slices of lemon for an extra boost of healing power and flavor. Make lemon water throughout the day and sip on it to help your mouth and throat. Avoid putting undiluted lemon juice in your mouth because it may irritate the sore tissues.

5. Try Gentian Violet

For generations, this purple dye has been touted as an antifungal treatment for oral candidiasis and other skin problems caused by fungi. It is a man-made antiseptic discovered in the late 19th century and has been used ever since. Although you don’t need a script to buy gentian violet in the pharmacy, you should first discuss it with your primary healthcare provider.

Directions:

Use cotton swabs to gently swab gentian violet on the sores in your mouth and gums. It will temporarily stain them a bright purple, and it can effectively kill the invading candidiasis. Gentian violet is usually safe for children and adults.

6. Drink Turmeric in Milk or Water

Have you read about the many health benefits of turmeric that’s been published around the world? Not only is it a beloved spice in global cuisines, but countless scientific studies demonstrate its usefulness as an anti-inflammatory and antiseptic. It may help reduce the swelling and pain associated with oral candidiasis.

Turmeric can boost medicinal power when combined with a bit of black pepper, also a natural anti-inflammatory. Although these are usual spices found in curries and many other dishes, you can concentrate their benefits by drinking some in milk or water.

Ingredients:

One-half teaspoon turmeric paste
One-Eighth teaspoon finely ground black pepper
1 C. milk or purified water

Directions:

In a small saucepan over low heat, add milk or water, and stir in turmeric paste and pepper. Stir the mixture until completely blended. Cook until just warm, but not too hot or boiling.

Sip your turmeric drink and swish it around in your mouth for optimal contact. If you are dairy-free, you can also use almond milk or other plant-based milk products. Enjoy your turmeric drink 2-3 times a day.

7. Try Cloves or Clove Essential Oil

When people back in the old days got a toothache or canker sore in their mouth, they’d often chew on a couple of cloves to relieve the pain. Studies have shown that clove oil is a powerful pain reliever and antiseptic, but it may also minimize or inhibit acidic foods and beverages from affecting your tooth enamel.

You can swab the Candidiasis sores in your mouth with a little clove essential oil, or you can take it in capsules as a dietary supplement. Whole cloves make a flavorful tea that can soothe your irritated mouth and throat. Cloves provide a pleasant numbing effect.

Ingredients:

1 Tsp. of whole cloves
1 C. boiling purified water

Directions:

Make a tea by steeping the cloves in hot water for 3-5 minutes, then strain. As you drink the tea, swish it around in your mouth to get any affected areas. Have a cup of clove tea 2-3 times a day or as directed by your healthcare provider.

8. Sip Some Oregano Oil Tea

Who would have thought that the same fragrant herb that stars in so many classic Mediterranean-style dishes would also have impressive antifungal and antimicrobial properties? This iconic herb is native to the Mediterranean regions and may reduce inflammation and fight infection in your body. If you use oregano essential oil, be careful to dilute it with water before ingesting or using it topically.

Ingredients:

1 C. of warm purified water
2 Drops pure oregano essential oil

Directions:

Mix the essential oregano oil into the water until it is well blended. Swish little sips in your mouth and spit it out. If you are pregnant or nursing or have sensitive skin. Medical experts advise that you don’t use essential oregano oil topically or internally, nor should children under the age of two.

9. Gargle with Apple Cider Vinegar

Our ancestors valued apple cider vinegar as a natural preservative, medicine, and organic cleaner. Today, modern science backs up many of these claims, and you will find countless articles about its benefits. Apple cider vinegar is a treasure trove of probiotics and is an antifungal that may kill the yeast responsible for oral candidiasis.

Ingredients:

1 C. hot purified water
1 Tbsp. organic, unfiltered apple cider vinegar

Directions:

Mix the vinegar with the hot water and use it as a mouth rinse. You might also boost its healing effect by adding a teaspoon of raw honey and sipping it as a tea. Avoid sipping or gargling undiluted apple cider vinegar, because it can sting your sore mouth and can be hard on your tooth enamel.

10. Pump up the Ascorbic Acid

Since the discovery years ago that it prevented scurvy in English sailors, Vitamin C has been considered a champion of vitamins and nutrition. Vitamin C, or ascorbic acid, is abundant in citrus fruit and many dark green leafy vegetables. Your immune system depends on it, and science proves that it is a potent antioxidant and fights infection effectively.

If your mouth and throat are infected with oral candidiasis, it’s time to build up your immune system with some Vitamin C. For a noticeable difference. Your healthcare provider may recommend up to 200 mg. of this vitamin daily. Enjoy it naturally in citrus fruits or take it in a liquid, tablet, or capsule supplement.

Final Thoughts on Beating a Case of Oral Thrush

Although oral thrush is a common problem, it can be itchy and painful as well as unsightly. Before you try these or any other natural remedy, consult your primary healthcare provider. If the infection lingers or is chronic, seek medical attention as soon as possible.

15 Reasons Biking Is Perfect for Better Health

August 9, 2020 by Power of Positivity

They say that once you learn how to ride a bicycle, you will never forget. Remember when you got your first bike and how excited you were when you could finally ride it without the training wheels? Bike riding promotes good coordination and is a healthy exercise enjoyed by children and adults alike.

Throughout Europe, Asia, and larger cities in America, bike transportation is normal. Since it uses muscle power instead of fossil fuels, you can eliminate your carbon footprint and save the environment from damaging air and noise pollution. Biking is also a popular sport for short-distance and cross-country racing.

It’s also an ideal exercise used to increase endurance, benefit your leg muscles, and create tight glutes. Additionally, you enjoy riding in the fresh air and getting a mood boost from the wonders of nature. If you consider taking up bike riding as a hobby, here are 15 benefits that you may reap.

15 Reasons to Try Biking for Better Health

1. Maintain Cardiovascular Health

When you are biking at a steady pace, you’ll notice that your heart rate will increase. This increased rate is good aerobic exercise for your heart and vascular system. When you make it a habit of riding your bike 3-5 times a day, it may help you prevent certain cardiovascular problems like a heart attack or stroke.

2. Improve Strength & Flexibility

As you age, your whole body tends to get a little weaker and less flexible. To combat this dilemma, many fitness experts recommend biking. The constant movement of your arms, legs, and lower body can strengthen your muscles and make you more flexible, even when you get older.

3. Improve Joint Health and Mobility

Another condition that creeps up on you with age is arthritis. This disorder is caused by inflammation in your joints that make them stiff, swollen, and painful. Sometimes, arthritis can get so bad that it can make activities difficult or even possible.

If you’ve been diagnosed with arthritis or want to prevent it, talk to your professional healthcare provider, or rheumatologist about how biking can benefit you. It keeps your joints moving and maybe the low-impact exercise you need to lessen the joints’ stiffness.

4.Improve Coordination and Posture

Remember when you were a kid, and your parents scolded you to stand or sit up straight. Good posture makes you appear healthier and more self-confident, but it keeps your joints and muscles in better shape. Additionally, it prevents soreness and injury from slumping and other poor posture habits.

Biking requires excellent upper and lower body posture and may help you maintain it even when you’re not on the bike. As you learn to work your feet, legs, and upper body together when cycling down the path, it can improve your coordination for daily activities and other exercises.

5. Strengthen Bones

Have you ever considered what your body would be like without your skeleton? You would be a blobby ball of flesh with no protection for your internal organs. Age, proper nutrition, exercise, and disease prevention are key factors in determining your bone’s health.

Your bones require calcium and Vitamin C to stay strong, but they also need aerobic exercise like biking. When you keep your bones healthy, you may reduce the risks of osteoporosis or brittle bone disease.

6. Reduce Fatty Deposits

Are you tired of those embarrassing love handles or the unsightly fatty deposits that wiggle under your arms? Losing weight can certainly help diminish fatty deposits, but you also need exercise to tighten the skin and make them less noticeable.

Riding a bicycle to work or for fun can keep your limbs moving and reduce the fatty buildups on your hips, thighs, and gut. Cycling can build tight, lean leg muscles and the tight glutes that you want. If you are into hand cycling, it can build muscles in your arms and may make your hands more dexterous.

7. Promote Disease Management or Prevention

While no exercise has proven to prevent or cure any disease or disorder, countless studies indicate that physical fitness can strengthen your whole body, so you’re less prone to it.

Riding a bike provides an ideal workout and may encourage a stronger immunity system. If you already have a disease, talk to your healthcare provider about how adding bicycling activity may help manage your condition.

8. Reduce Symptoms of Depression and Anxiety

For centuries, people with mental illness have fought society’s unfair stigma that still exists. Are you one of the estimated 40 million people in America diagnosed with depression or anxiety? These common conditions are also some of the easiest to treat with a combination of medicine and therapy.

Psychological research has discovered that moderate exercise (like riding a bicycle) may trigger hormones in your brain responsible for calmness and well-being. If you are riding down a forest path or in a wooded park area, the sights and sounds of nature can boost your moods and soothe the symptoms of depression and anxiety.

9. Promote Weight Loss

Undoubtedly, you’ve read the alarming studies about the steady rise of the obesity epidemic in the United States. It’s disturbing to discover that nearly 43 percent of Americans are classified as either overweight or obese. Perhaps you are among these numbers and want to do something about it.

Do you want an exercise regimen that is fun and can help you lose weight? Why not try riding a bicycle a few times a week. It burns calories and the extra fatty deposits you don’t want. Bike riding is an exciting exercise that your whole family can enjoy.

10. Help Manage Diabetes

Among the top health threats in our country, diabetes is ranked number seven as a cause of death. While Type I diabetes usually presents during childhood and is permanent, Type 2 diabetes can often be managed well or even reversed with proper diet and exercise.

If you have diabetes, part of your treatment plan probably includes some form of exercise to build stamina and maintain body weight. Consult with your diabetes specialist to see if riding a bike may be a good exercise for you.

11. Prevent Certain Cancers

Cancer is a menace to our society and claims lives in America every year. Fortunately, continuous research, new drugs, and novel treatments have made it easier to prevent or cure than it was just a few years ago.

While there are no definite links between cycling and cancer prevention, there are positive correlations in its ability to lower the stress linked to many forms of cancer. Since biking can improve your stamina and your overall physical health, it’s worth adding to your regular exercise program.

12. Improve Cognitive and Memory Function

Even if you are riding your bicycle through a city park or on backwoods trails, you need to know where you’re going. With experience, biking can help improve your navigational skills in your town and the local parks where you ride. Since navigational skills require good cognition and memory, it stands to reason that bike riding may improve these vital functions.

13. Promote Pulmonary Health

Like all organs in your body, your lungs require nutrients and proper exercise for optimal health. Aerobic exercise like bike riding increases your rate of breathing and may increase your air capacity. It flushes your whole body with fresh oxygen and promotes healing and wellness.

If you have asthma or other pulmonary health issues, discuss with your healthcare provider how bike riding can be a useful tool for you. Even if you take short, 15- minute rides, you may see some benefits. Consider riding in places that aren’t congested with smog and other air pollution harmful for your breathing.

14. Promote Restful Sleep

When you don’t get enough sleep, your whole body, mind, and spirit are affected. In recent reports, approximately 25 percent of Americans are sleep deprived, and you may be one of them. Are you looking for ways to get better sleep at night?

Would you believe that bicycling may play a hand in helping you get a good night’s rest? While preliminary studies show that this fun exercise doesn’t directly benefit sleep, it can benefit other factors that do. Cycling can reduce your stress and anxiety levels, which can ease your mind so you can go off to dreamland comfortably and awake refreshed.

15. May Enlarge Your Social Circle

Are you a social butterfly? The good news is that bicycle riding can be a solitary activity, or you can make it a group effort. Consider recruiting your family to ride together to create exciting and lasting memories. Most cities and some suburban areas have clubs you may be interested in joining for cycling enthusiasts.

Final Thoughts on Giving Biking a Try

Strap on your helmet and protective gear and discover the vibrant world of cycling. You may not become a champion speed cyclist, but you can still enjoy its health benefits. If you want to have some fun, why not consider learning how to ride a bicycle for two?

10 Things to Avoid Buying At the Drugstore

August 9, 2020 by Power of Positivity

Drugstores are very convenient sources of all sorts of items and products. Whatever it is you’re looking for, there’s at least a small chance that you’ll be able to find it in a drugstore, especially a large one. From vitamins to skincare and even from cards to electronics, drugstores can sell some pretty surprising things.

But are these shops your best option when it comes to shopping? The short answer is no. Many drugstores charge extra for specific products. Further, some don’t apply the best quality control standards to less commonly sold items. As such, you need to know what isn’t worth buying at a shop like this.

Here are ten things you should avoid buying at the drugstore.

1. Supplements and Medications

Despite the positive mental link we have between medications and the word “drugs” in drugstores, such places are not the best place for your medical purchases. Here are a few reasons why:

· Over-the-Counter Medicines

These medicines are easy to grab, especially if you just want a quick solution to your aches and pains. They may not be the best use of your money, however. Reports indicate that most medicines and pills offered on the shelves of your local drugstore or dollar store are often inferior to the ones from reputable stores.

· Supplements and Vitamins

Buying from your corner drugstore is a lot more expensive than you might think. You’re better off buying them in bulk online, where prices are often lower for the same item.

· Prescription Drugs

You might assume that buying them from a drugstore is the best use of your time and money, but that isn’t the case. A report from 2013 shows that prescription drugs often cost less at big-box stores, which use their pharmacies as a way to build up foot traffic for their stores. By contrast, smaller drugstore chains often make most of their income from their pharmacies instead.

2. Diapers

Unless you’re using reusable cloth diapers, you’re going to be buying a lot of disposable diapers. This fact is especially relevant if you’re a parent of several children. Positive thinking suggests that the drugstore is a decent place to get it, but this isn’t the case. As it turns out, this is because:

· It’s Pricier

An analysis of the retail prices set by manufacturers in the diaper industry and actual retailers shows that most drugstores charged higher rates than big-box stores and online retailers.

· It’s Less Cost-Effective

While a drugstore run is quick and easy in an emergency, it’s much more cost-effective in the long term to buy diapers in bulk from an online retailer or a supermarket chain.

· It’s Harder To Buy In Bulk

Diapers are one-time use items that are not perishable. Thus, it’s more convenient to stockpile them in case of need or emergencies. This is easier to do when you’re purchasing from a large department store or an online retailer, compared to a smaller drugstore with limited stock.

3. Hair Products

Everyone needs to use hair supplies in one way or another. So drugstores are a great way of getting them, right? Well, not exactly. Drugstores may be convenient, but it comes at a cost. A study recently revealed that the price of hair supplies like clips, hair ties, and brushes, are lower at the dollar store. Thus, you’re better off heading there instead for your hair needs.

What about shampoo and conditioner bundles? They have got to be a positive net gain, right? The answer is no. Some bundle prices may cost twice as much compared to buying either online or in big-box stores – and certain online retailers offer free same-day deliveries for them. In the end, other stores simply win out in terms of price and – in case of online retailers – convenience.

4. Food

There may be the occasional deal available on food items sold at your nearest drug store, but you will find that the others will cost more. And all that is before you consider the quality of the items sold there! So with that info in mind, here are a few items whose prices you might wanna take a closer look at next time when you go shopping:

· Milk

Most households go through a fair amount of milk very quickly, so it would make sense to pick some up while restocking on other supplies. Unfortunately, milk also spoils relatively quickly – and reports indicate that expired milk doesn’t always get removed from the shelves.

· Snacks

Take your time to compare prices while shopping – it may be more expensive to buy them from a drugstore. It’s often cheaper to buy snacks from a grocery store instead.

· Frozen Food

Unless you’re only looking to buy a single snack for the day, you’re better off buying things like ice cream and the like in bulk from a bigger store. It’s also likely the prices in drugstores are marked up too, meaning they’re more expensive per item.

· Vanilla Extract

This essential baking ingredient is often more expensive in drugstores when compared to bigger grocery store chains.

· Maple Syrup

Save your money – this simple food item can often be obtained at a much more reasonable price at big-box stores, and often come with deals too.

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5. Toilet Paper

Toilet paper is another one of those single-use items that you would ideally want to stockpile. They never spoil and are best bought in bulk. With that said, the drugstore may not be the best place to conduct such a necessary purchase.

The main reason is that most generic-brand toilet paper sold at drugstores are often low in quality. This often results in using more squares than you would otherwise need, negating any savings you would’ve otherwise acquired from the lower price. Additionally, an analysis has shown that drugstore-branded toilet paper is more expensive than its competitors, should you choose to buy it in bulk.

6. Makeup

Positive thinking dictates that surely a drugstore is a perfect place to buy makeup. After all, that’s where all the affordable makeup is, right? Sadly, this isn’t the case. Dedicated beauty stores may be more expensive, but products offered at warehouse stores are cheaper than what you’d get in a drugstore. Mascara, for example, is often $2 less expensive per tube in a big-box store.

That said, if you take advantage of the exclusives they offer, memberships of your drugstore reward programs may be a better long term deal. Big-box chains, however, also have their own reward programs – so unless there are some exclusives and sneak-peeks you want out of your drugstore membership, a membership with your local big-box store may be more beneficial instead.

7. Furniture

Deals offered on furniture in drugstores aren’t always as great as they seem. Many of them are shoddy in construction and build, and so won’t last for very long. You might get only about six months’ worth of use out of them before you have to purchase a new table or shelf!

Furniture isn’t the only thing vulnerable to such cost-cutting measures, either. Bedding sold in drugstores often appears to be a steal – until you realize that they are often poor quality items as well. In the end, it’s best to invest in quality items or wait for a sale at your local department store before purchasing your desired items.

8. Electronics

Electronics are getting increasingly cheaper, as are their accessories – but it’s still nice to get them as competitively as possible. So it might surprise you that drugstores aren’t offering the best possible deals you can get on the following items:

· Accessories For Phones

Drugstores may offer purchasing convenience, but online retailers will often provide similar (or even the same item) at a much lower price.

· Televisions

TVs offered by drugstores are often inferior copies of more well-known brands and models – often at prices similar to those found in big-box stores. You’re better off hunting down a deal in your local department chain store instead.

· Any Expensive Electronic Products

You can easily find better deals in stores that specialize in electronics. On top of that, specialized stores can offer services and assistance with their products in a way most drugstores are unable to emulate.

9. Common Gift Items

If you are in an enormous rush and you need to get someone a present at the very last minute, it makes perfect sense to grab something from the nearby drugstore on your way out. For the following items, however, this may not be a good use of your time and money:

· Greeting Cards

For some cardboard with ink, birthday cards and the like are often surprisingly expensive at drugstores. A better idea is to buy such cards in bulk from places like the dollar store or from chain department stores instead.

· Gift Cards

You ideally don’t ever want to pay for the full cost of a gift card if you can help it – it’s just not worth it. Instead, consider buying them at a discount at a big-box store, or even buy unused or partially-used gift cards that are being resold online.

· Toys

While there are regulations and safety standards in place for toys, it’s hard to tell whether the toy meets those standards – and drugstores don’t always check their safety before putting them up on their shelves. It’s often much safer to buy a toy from a trusted retailer instead.

10. Shoes

It’s easy to think that buying a cheap pair of shoes will save you money, but this isn’t the case.

These shoes are often poorly made, and research advises that they will often cause more pain and health issues in the long run. Consider instead waiting for off-seasons or sales for brand name footwear. The price investment is usually worth the comfort and quality you get in return.

Final Thoughts On Some Things You Should Never Buy At The Drugstore

While you can’t deny the convenience of drugstores and their vast array of products, don’t forget to be a wise shopper. A lot of the time, prices in drugstores are inflated, and the risk that comes with buying certain products there isn’t always worth it. Compare prices, look up reviews, and check out other sources of the items you’re looking for before settling on a drugstore purchase!

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

Walk barefoot.

Lie on the ground.

Jump into a body of water.

Buy a grounding mat or blankets.

Try the 5-4-3-2-1 technique.

Move your body.

Meditate.

Take a hot bath or shower.

Do a puzzle or adult coloring book.

Make your favorite recipe for dinner.

Listen to nature sounds.

Every day is a day to shine. Shine on!