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10 Characteristics Of A Manipulative Partner

May 5, 2020 by Power of Positivity

Manipulation is a normal part of human social interaction. Those who have cultivated manipulation into a skill that is interwoven into most of their interactions are considered to be manipulative. In the beginning of a budding relationship, it is easy to brush off little quirks in the name of infatuation or by being over-invested in the relationship. At some point, some of their little quirks may leave you with negative feelings and leave you wondering how you ended up agreeing to something you really were not ready for.

Your instincts may have already alerted you that something is amiss, either in your own relationship or in someone else’s, or you may be simply curious. You will always have the upper-hand by being informed and being able to recognize signs of a manipulative partner is the first step in protecting yourself.

Here are 10 signs of a manipulative partner:

1. They Often Give the Silent Treatment

Needing your own space to process negative emotions like anger or sadness is a healthy coping skill; however, complete refusal to speak to another person that you disagree with or to “punish them”, is not. A manipulative individual will use this tactic to take control of the discussion. After all, you can’t continue a conversation if one party is unresponsive.

2. Rushing You Through A Decision

Salesman often use this tactic to get buyers to feel the time-sensitive pressure and quickly decide. Manipulators will use this tactic to get their victims to feel that same time pressure and respond to get the response they want.

3. Small Requests for Big Favors

Oftentimes, a manipulative partner will get their foot in the door by asking a small, unobtrusive favor from you and once you have agreed to that, they follow-up with their much larger request. If you dare to object to their larger request, they will act as though you are in the wrong by not being good on your word, or a similar accusation.

4. Guilt Trips

I, like many people, enjoy traveling but I do not enjoy going on the guilt trips put on by a manipulator! Guilt trips are a commonly used resource by a manipulator when they do not get what they want. Manipulators will turn the tables to make you feel like you were in the wrong and have inconvenienced them significantly by your objections.

5. They Play Dumb

Psychology Today formally defines this term as “pretend ignorance”. Normally, it would not make sense to demand something from someone who does not understand the task or is incapable of completing the task. Manipulative people know that if they pretend to not understand where they have gone wrong or what you are asking of them, they can buy some time on the subject or avoid it altogether.

6. They Rob You of Your Self-Confidence

Those with low self-confidence are easy targets for a manipulator because they can easily maintain a sense of control over that person. A manipulative partner will constantly berate, criticize, or ridicule their partner to maintain a certain level of control over them.

7. They Are Passive-Aggressive

Aggressive behavior is not always physical. Some examples of passive-aggressive behaviors are things like “forgetting” tasks that need to be done, backhanded compliments, and sarcasm. Oftentimes these behaviors are are used as ways to express anger directed towards someone.

8. Little to No Conflict Resolution

When you feel like you have been talking about the same conflict for weeks or even months without resolution, it is possible there are manipulative behaviors at hand. Your partner may have ended the conversation leaving you agreeing with something you may not really be okay with.

9. They Are Constantly Playing the Victim

If you feel like your partner is constantly exaggerating their level of physical or emotional discomfort, they may be trying to manipulate you. A manipulative person may play the victim to try to induce feelings of guilt or a sense of protectiveness in you to twist the situation in their favor.

10. They Fake Concern

All in an effort to undermine you, a manipulative person will become suddenly interested in what is going on in your life. If you decide to let them in, they may ignore your input completely and twist the situation to their benefit.

Relationships are not about seeing how much we can control another person or gain benefit from them. Relationships are about forming a healthy and working attachment with someone that we can rely on to trust, honor, and respect us. Once you find a partner that is invested in your growth and well-being, you will see that relationships are meant to make us feel happy and secure.

10 Core Exercises That Are Important for Every Woman

May 5, 2020 by Power of Positivity

Are you looking for core exercises that will sculpt your mid-section? Not only will you look better, but you’ll also see better posture and feel better, too!

According to the Center for Disease Control(CDC), more than 60 percent of American women do not participate in physical activities. This statistic is a worrying number considering how vital exercises are for our health. Those who engage in routine workouts end up ignoring core exercises in their workouts, which is not a good idea.

These are physical activities that help to strengthen your pelvic, lower abdomen, hips, and lower back muscles. Every time you work out, you should include these exercises in your routine. The American Heart Association recommends two and a half hours of strenuous exercise each day.

The two hours are enough for you to include those exercises and achieve a well-rounded work out routine.

Exercises enable you to live a healthy life and prevent unnecessary ailments. If you spend most of your time on a desk, you should consider some posture exercises to help improve your health.

1. Push-Ups

Push-ups are the exercises that build the upper part of the body from the chest to the shoulders, then triceps and finally the core and glutes. These exercises are great for you as a woman because they help in shaping and toning your chest muscles.

They are good at burning calories, building strength effectively, and controlling the fat deposits in your body. It’s one of the most essential bodyweight exercises to learn before you begin exercising.

Push-ups are quite challenging at the beginning considering that your body muscles, which are not strong enough, have to contract. However, as soon as you build momentum, you won’t feel the resistance in your body.

How is this Exercise Done?

Get on all fours on the floor.
Then position yourself by placing your hands wider but in line with your shoulders. Your feet should be close together in that position.
Lift your hips and brace the core as you lower your body in such a way that your chest lightly touches the floor.
Raise your body back again as you straighten the elbows. Continue doing it back and forth for a few minutes.

2. Side Plank Exercise

Side plank is one of the core exercises that also doubles as an ab workout. Exercise improves your sense of balance. The target of the exercise is to strengthen the abdomen, legs, and arms.

How to Do the Exercise

The exercise is pretty simple.

Lie on your side and ensure your legs are straight together.
Support your body with your right hand as you raise your hips to attains a straight line in line with your feet and the head. Rest your left hand on your hips.
Once you raise yourself, remain in the position for at least five seconds before switching to the other side for five seconds. Maintaining the same time on both sides helps with muscular balance.
Keep in mind that the hips and knees should not touch the floor. Likewise, prolonging your stability depends on the side of feet support and not the sole.

Remember to succeed at the side plank exercise. You should keep your body rigid to avoid swaying and falling.

3. Hip Raise Exercise

A stronger core can heal back pain. One crucial exercise for an effective back pain remedy is hip raise. One of the muscles that most women ignore while working out is the hip muscles known as the hip cuff. When these muscles are weak, the chances of getting injuries on your back, hip, and knees increase.

The hip raise is an ab workout that focuses on strengthening the abdominal muscles. It is also a good exercise if you have back injuries as it helps in aligning those muscles.

How to Do It

The hip raise is pretty simple to perform. You need to:

Lie on your back and ensure your head and back are comfortable on the floor.
Place both your hands on each side facing down.
Bend your knees as you lift them in such a way that they are perpendicular to your upper body.
Lift your hips as you lift your legs in the direction of the ceiling while exhaling. Ensure the head is resting on the floor.
Lower your hips back to the floor as you inhale. Ensure your knees are bent or lying straight on the floor.
Repeat the exercise for a couple of minutes.

4. Chair Dips

Among the best and easy core exercises to work out to strengthen your triceps is the chair dips. The exercise is quite flexible because you can perform it anywhere. Indeed, you only need a chair, and you are good to go.

Chair dips are essential for every woman because they engage your core as well as the arms. The triceps helps when you are trying to reach out for something.

How to Do it

Face away from the chair and slide on it; ensure your hands are holding the edge for support
Ensure the position you have assumed looks like you are about to fall, but you are still close to the chair.
Lower your body by bending your elbow
w, almost like you are about to sit on the floor. Then lift yourself back to the previous position.
Repeat the exercise for a few minutes.

5. Mountain Climbers

This move is among the exercises that also work as a full-body workout.

How to Do it

Get on all your fours facing the floor. Ensure you support the body on your toes and your hands. The core and glutes should be engaged.
Ensure your legs and arms are extended, but your feet should be apart.
Bring your right foot forward toward your chest, then hold it for a few minutes before returning it to its position.
Do the same with the other foot as you alternate for a few minutes.

6. Step-ups

Step-ups exercise is a full-body workout that targets your quadriceps, glutes, and hamstrings. This is also a more comfortable exercise to accomplish, so whether you are a beginner or a pro, this exercise will help you work out.

How It’s Done

You will need a step such as a chair or a bench for these exercises.
Step of the chair using your right foot.
Bring the other foot and step on the chair such that you are standing on it with both feet.
Takedown the right foot then followed by the left such that you are no longer standing on the chair but the floor.
Repeat this process for several repetitions.

7. Squats as one of the Core Exercises

Doing squats is a full-body workout. However, it’s known for targeting certain parts of the body, which include the core, buttocks, and thighs.

Women who are worried about toning and tightening their abs can benefit from this exercise.

Squats are beneficial to your body in many ways. They help improve digestion, blood circulation, and improving your posture.

How it’s done

Ensure you are standing in an upright position with your hands hanging on the side
Push your hips down as lower your body to the ground by bending your knees but don’t sit.
The lower part of your body should be parallel to the floor. Allow the weight of your body to fall to your toes, but be careful not to let the knees go over your toes.
Return to your starting position the back. Repeat the exercise for a few minutes.

8. Planks

Another exercise for your ab workout is planks. The exercise strengthens the spine, abdominal muscles, rhomboids, quads, and trapezius.

This exercise allows you to get into shape through your body weight. It is easy and flexible to do so you can quickly exercise even during your lunch break.

How to do Planks

Get in a push-up position on the floor

Bend your elbows at 90 degrees such a way that your whole body depends on them.
Your tummy and knees should not touch the surface but be on a straight line with the feet.
Inhale as you stay steady in that position a few minutes.

Assuming the correct position will help you stay steady for some time.

9. Arm Circles

The arm circle is another exercise that helps in toning your muscles and increasing endurance.

The Process

Stand on a steady floor and spread your legs and shoulders apart such that your hands are parallel to the floor.
Make circles of one diameter on each arm slowly then increase the pace.
Keep doing it for a few seconds before reversing the circle’s direction.
Hold your abs tight as you make the circle– you’ll engage your abs and tone your arms.

10. Lunges

If you want to develop strong thighs and hips and lower abs, then lunges are the right exercises for you. The exercise targets explicitly your hip extensions, and you can squeeze your abs to engage them, as well.

How to Do Them

Stand tall on an even surface. Stretch your shoulder backward and place your hands on your hips.
Place one foot forward, then lower your leg slowly by bending the knees to 90 degrees.
Repeat the process with the other foot.

Final Thoughts on Core Exercises that are Important for Every Woman

Exercising is an excellent way to keep fit and live a healthy life. However, most of the time you may workout but forget some important exercises which are crucial for your body. For instance, core exercises are useful at strengthening your pelvic muscles, back, and hips. Follow the above list of exercises to strengthen your entire body as you sculpt your abs.

10 Ways to Lose Love Handles Without Exercise

May 5, 2020 by Power of Positivity

Love handles can be challenging to get rid of, especially since the fat sits in an area on your body that doesn’t get a lot of activity. Exercising could be one smart way to help get rid of them. However, it’s not the only option.

There are plenty of weight loss methods that can help with overall fat reduction, including those stubborn love handles. While it is going to take a bit more time and dedication than achieving the same goal with regular exercise, it isn’t impossible.

Here are ten ways to lose those love handles, no exercise required.

10 Ways to Lose Your Love Handles (sans exercise)

1 – Cut Down On Sugar

Sugar is an excellent source of fuel for our bodies to help power us through periods when we’re highly active. But what about if we don’t get the activity we need to burn through it?

If it’s left to sit without being used, sugar ends up converting to fat. Then, our bodies store it for later use when our sugar reserves are gone, and we need an extra boost. Since sugar gets converted to fat, the first step to melting off those love handles is to cut back on added sugars.

This commitment includes cutting back on all the sweets like cookies and cakes. Also, you should cut out sugary sports drinks and sodas. Having too much sugar can also lead to other health problems, like the onset of diabetes, high blood sugar, and circulatory problems like clotting.

Fortunately, the natural sugars in fruits have different chemical makeup than additive sugars. So try eating a sweet Honeycrisp apple the next time your body craves something sugary.

2 – Keep Active

While you’re not outright exercising, you’re going to have trouble with losing weight without staying at least somewhat active. For your body to start the chemical processes involved in fat reduction, you need to use up enough energy reserves for your body to start tapping into that fat to fuel itself.

Try to keep active throughout your day. Do chores like laundry that require physical movement, or try walking instead of driving short distances to local stores. Stay on your feet and busy a moderate amount throughout the day. Thus, you should be able to at least burn through some of your energy reserves, helping you reduce fat if you are on a low sugar diet.

3 – Limit Harmful Fatty Foods

Much like sugars, fatty foods can also lead to fat build-up and fat retention. Avoid saturated fats since they can’t be as easily broken down by your body. This accumulation leads to fat retention and storage.

Instead, opt for foods with unsaturated fats. These unsaturated fats will help you feel full faster, curbing your calorie intake while also enabling your body to break them down for use elsewhere.

Unsaturated fats can be found in a variety of foods, such as vegetable oils, peanuts, and peanut oils, fatty fish, and other nuts. Even if you are on a low-fat diet, there are plenty of healthy snacks you can eat to curb your cravings.

4 – Relax

When we say relax, we don’t mean just loaf around the house all day like a lump. Stress can harm a variety of body systems. But most importantly, it can affect your weight.

Cortisol is released under stress, which is natural under short term circumstances. Prolonged stress can cause too much cortisol in the system, though. The outcome leads to a variety of side effects, including weight gain. Try to spend some time each day to relax and destress, giving your mind and body a break from the day to day frustrations.

Here are five easy tips to increase your willpower.

5 – Bulk Up On Your Proteins

Increasing the amount of protein you eat can also help indirectly get rid of those love handles. Proteins are very filling. This satiety means you’ll be less likely to snack later on in the day. On top of this, the chemical reactions proteins use to build muscle, and many of their other uses use fat as an energy source to help fuel them. Proteins also help specifically reduce belly fat and love handles.

6 – Cut Back On Alcohol

Alcohol has many adverse effects on the body, but there are a few that are directly related to your body’s weight. Alcohol acts as a sedative, slowing down your body’s function and reducing adrenaline.

It boosts the activity of the parasympathetic nervous system, which plays a significant role in regulating appetite.

This increased activity leads to a larger appetite. Plus, it leads you to eat more than you usually would. Alcohol can also slow down the body’s metabolism, meaning that you won’t process and burn off calories as quickly as usual.

7 – Stay Motivated

It can be surprising how much a positive attitude can subconsciously affect your day to day actions. Staying motivated and not letting yourself get discouraged can help with weight loss by merely increasing your chances of continuing healthy habits and staying on track.

If you start getting discouraged, you’ll be more likely to cheat on your diet. You might even become less active or even give up entirely and gain even more weight in the process. It’s essential to keep yourself motivated and to remember that weight loss is a process.

The first few pounds usually go quick, but after a point, getting rid of the deep fat can take a while. No matter how tough it gets, don’t give up.

Read tips on how to get chiseled arms–right from the comfort of your home.

8 – Avoid Processed Foods

Processed foods often contain a lot of ingredients that are bad for your overall health. They aren’t necessarily toxic to your body. However, they aren’t easily processed, leading to increased weight gain, increased blood sugar, and a variety of other issues if you eat too many of them.

Stick to unprocessed foods like lean meats, fruits, vegetables, and whole grains. If you are looking for a snack and want to avoid processed foods, consider picking up some organic flour and some fresh ingredients, and try your hand at baking.

There are plenty of flours that offer a lower-carb alternative like buckwheat and rye as well. Then, you won’t have to feel as guilty about your snacking. Since processed foods can have a significant impact on your weight, you’ll see a noticeable difference once you cut out things like fast food and tv dinners.

9 – Pay Attention To Your Hunger

It’s essential to pay attention to how you feel after eating. Eating slowly and being mindful of your appetite can help prevent you from overeating, as well as help you feel less bloated after eating a meal since you won’t overeat and stuff yourself.

Your body doesn’t necessarily send the signal that you are full right away, which often leads to a feeling of bloating after a large meal. Eating more slowly and savoring your food helps you better keep track of when your body is full.

Practicing mindful eating habits can help directly reduce your weight by decreasing your food intake. In turn, you’ll decrease stored fat. Additionally, plan to eat more frequent smaller meals rather than more substantial meals. This habit can help keep your body more consistently fueled. It also enables you to eat less throughout the day.

10 – Stay Hydrated

Most people don’t realize just how critical water is to your body’s vital functions.

Water helps with the following processes:

Regulating your cellular metabolism
Flushing toxins from your body
Balancing your body fluid.

The problem most people encounter is that they opt for sugary sports drinks to stay hydrated. And those drinks add up to a lot of extra calories. The good thing about sports drinks is that they provide an extra energy boost in the form of sugars and electrolytes, helping you keep hydrated and energized through heavy workouts. If you’re not working out, though, these sports drinks will merely do more harm than good.

Energy drinks increase your water retention, leading to more weight gain. Also, they can cause some bloating. Finally, the extra sugars can easily be converted into fat, doubling down on the weight gain.

Water provides many of the same benefits, keeping you hydrated as well as clearing out substances that can lead to fat retention. Water is essential to most of your body functions, so staying hydrated will not only help with weight loss but will help you feel healthier overall as well.

Final Thoughts on Losing Your Love Handles Without Exercise

If you are trying to get rid of love handles without exercise, it’s certainly possible. However, it will take a lot longer than using a combination of proper diet and exercise.

There are plenty of ways to help lose weight without exercise, though. And by following these ten tips, you’ll be able to get rid of those love handles with patience and discipline.

Just be sure to stick to your healthy eating habits and try to keep relatively active throughout the day. The most important thing is to stay on track and stick to your diet and restrictions. No matter how long it takes, don’t lose hope; eventually, you’ll shed those love handles, feeling happier and healthier about your body.

20 Things To Never Say About Love To Single People

May 5, 2020 by Sarah Barkley

Relationships, especially romantic relationships, are tricky business. Love is one of the most profound emotions that we can experience. Most of us seek to be loved and accepted by a person in a relationship in ways that bring out the best we have to offer. But others enjoy being single people!

For many people, romantic relationships are one of the most meaningful experiences a person can have; the need for human connection and to be wanted and needed seems innate. While we may establish this relationship in different ways, we desire a partner that understands, celebrates, and wants to grow with us through thick and thin.

Some psychologists theorize that the ability to forge healthy relationships starts in infancy when we understand what it means to be connected to someone. We might not be able to articulate these feelings into words. Still, we perceive what being in a “healthy” relationship means to us, and we form an opinion as to whether or not we want to make an effort to create meaningful relationships in our lives.

Single people vs. happy couples

Do we have to be at odds with one another? Why can’t we all just get along and accept each other for our pathways in life? There seems to be a stigma in our society regarding single people. Indeed, it is assumed that they are usually unhappy with relationships, somehow fundamentally flawed, or in between relationships.

We make similar judgments about “happy couples.” These dynamic duos have it all: they are forward-thinking, have a harmonious home life, and will be together forever.

The longer you live, however, and the more experience you have with all significant relationships in your life, the more you find that there is some serious gray area in between both of these extremes. Let’s not assume too much about each other, but for the intent and purpose of the rest of this article, we’ll be speaking specifically to those single people who don’t want to be told that they are “waiting,” “unhappy,” or “unfulfilled.”

If you are in a relationship, congratulations! We hope you are happy! If you are one of those couples who want to set up your single friends on the next Saturday date night, you might want to avoid these phrases when talking about what is to come as a result of your matchmaking efforts.

Here are twenty things never to say about love to single people:

In case you’re on the receiving end of these questions, we’ve also included some tips for you!

1. Why are you still single?

Newsflash! There’s nothing wrong with being alone. This question is probably one of the most offensive things that a single person can hear. In the middle of a backhanded compliment implying that you are fabulous, there’s a lurking, small question regarding what may be wrong with you. Refuse to answer that question and live your life!

2. Are you dating anyone?

Not everyone has to date to feel fulfilled. There are plenty of singles out there who are completely happy with the lives that they have created–sans dates. Regardless of where you are on the dating timeline, you can choose to divulge information or keep it to yourself. If you would like help finding someone special, ask for it. If not, steer clear of those friends and family members that will inevitably ask this question at the next social gathering you are at.

3. You will find plenty of fish in the sea!

Of course, there are plenty of fish in the sea! Not all fish are compatible with one another, and if you had your eye on a particular fish, you might be disappointed to find that the two of you cannot swim together anymore. It would honestly be more comforting to have them empathize with you on how the dissolution of valued relationships sucks. You don’t need to focus on more opportunities until you are ready.

4. I never liked “so and so” anyway.

Your breakup may have been ugly, you may never want to see them again, but that doesn’t mean that your coupled-off friends can start bashing single people and their dating practices. You legitimately cared about this person, and you need time to grieve without finding out that your loved ones did not support your relationship from the beginning.

5. Surely you don’t want to end up alone!

And why not? What’s wrong with being alone? Single people lead lives as fulfilling as those of their married and partnered counterparts. Instead, it all comes down to what you choose as right and appropriate for you and your life’s goals. If you want to rock the single catwalk, go for it! Make no apologies!

6. Don’t worry. Your time will come

Just what time is it that your married friends are talking about? There may not be the right time for you to meet that someone special, and that’s okay. You are not racing against society, a time clock, or Father Time, for that matter. If it happens, it happens. If not, be happy with what life has brought you, and look for opportunities to be grateful for your gifts.

7. Why not spend time focusing on yourself instead?

Who says you are not already doing this? You can focus on yourself AND look for a relationship, or on the details of your life that will bring you happiness and fulfillment. It does not have to be in the form of a relationship. Create your best experience, and see what beautiful gifts of relationships unfold naturally.

8. Don’t single people want to have children?

Having children is not for everyone. So whether you want to have them or not, there are steps that single people take to start a family without the addition of a relationship. Foster parenting and adoption are options for you if you want to experience what it’s like to raise a child, and if you have the opportunity to create children with someone special, it’s a bonus. This question is rather personal, and you have every right to decline to answer if the occasion calls for it politely.

9. I know what will be right for you

Many people in your inner circle think they know what’ll be right for you. Who knows what is best for you, though? That’s right…..YOU. Only you can do some soul searching and find what you genuinely want regarding relationships, and only you can seek to make that happen. Single people make solid choices, too; allow yourself the freedom to express yourself for who you truly are.

10. What’s wrong with you single people, anyway?

While we might bristle at that question and push back even when we are jokingly asked this question, secretly, we might wonder if there is something fundamentally unlovable about us. We all have those moments of neurosis; they will pass, and as you learn to ride the wave of life and appreciate what comes to you, you’ll be less and less affected by this ignorant question.

11. How’s the single people life?

You are not the ambassador for millions of single people around the planet. You can only speak for your experience of single life. Don’t be afraid to gently correct as you regale sizzling tales from your life, and bring the asker to the realization that no subgroup of people can be classified together as having a shared experience.

12. Deciding to get married is the best choice you’ll ever make!

Marriage is not for everyone. It takes time, commitment, and hard work. While it might be the bee’s knees for some people, it might not be for you. Realize that this opinionated statement is a perception based on something that someone else has experienced, and you have the right to create your unique pathway.

13. Don’t ever get married!

Again, this very opinionated statement is based on one other person’s bad experience with and perception of marriage. You should be allowed to formulate your own opinions without being barraged by those of others. While it’s unfortunate that this does take place in relationships, it does not have to be the ending of your story. You are the master of your tale.

14. You must love yourself before someone else can love you.

It’s a massive assumption that you have low self-esteem. So how dare anyone else look at your unique situation and judge your opinion of yourself? Recognize the ignorance that comes with this statement, and look within to see if there are areas and things about yourself that you could accept more willingly. Regardless of relationship status, more work on the “self” translates to more happiness and peace. Isn’t that what we’re all after anyway?

15. I think it’s great that you’re happy all by yourself.

This sentence is one of those statements you’re unsure how to take. Is it a compliment? Is it borne of sympathy and pity? Couples do not have a monopoly on happiness, so if you are rocking life by yourself, keep trucking!

16. I cannot imagine having to put myself out there again!

Great news! Dating people is not the same as sitting in line at the DMV. It can be an experience rich with adventure, excitement, and the potential for love. You might find a few rocks along the path, but move them aside and keep enjoying your walk. Have fun with the opportunity to meet others and learn more about yourself in the process.

17. Don’t worry. You’ll get lucky one day just like I did!

Marriage and Couplesville is not a slot machine–you don’t pull a lever and receive your potential partner at the bottom of a device. If you choose to date and meet someone seriously, it should be a thoughtful process of co-creating the future with someone.

Take matters into your own hands if you choose to, and with some thoughtful contemplation, determine what type of partner, relationship, and life you wish to have.

18. You just need to be more “presentable.”

What the heck does that mean? Should you get a gym membership? How about veneers? Do you need to get a makeover or start coloring your hair? If someone does not accept you for who you choose to be and how you express yourself, they can keep walking. This rule goes for your friends and family members too, by the way. Don’t let anyone talk to you like that.

19. What do you single people do on the weekends?

There are plenty of things to do in a single weekend; the sky’s the limit with how you choose to craft your time. The fact that people assume you are not doing anything because you “don’t have a special someone” is entirely erroneous. Fill your weekend with whatever you want to fill it with, and leave the speculation to those most opinionated couples around you who need a little education when it comes to a single perspective.

20. Why do single people always push love away?

Why is there a stigma that the only meaningful love that can be experienced in life is that which comes from a romantic partner? You have the love of family, friends, and others around you that make your life rich and meaningful. Refuse to feel bad about the experience that you have created, and look forward to loving as it comes your way, in whatever form it takes.

Final Thoughts on Being Compassionate to Single People

Regardless of your thoughts, feelings, and perceptions of love, you have every right to create your life and relationships in a way that feels best to you. Realize that others are entitled to their opinions and that you don’t necessarily have to defend your actions and choices to anyone other than yourself. Have fun, enjoy the ride, and see where’d life…..and love…..take you!

25 Foods That Are High in Vitamin C, According to Nutritionists

May 5, 2020 by Sarah Barkley

Vitamin C is an essential nutrient for children and adults, and many favorite foods contain large amounts. You don’t have to eat citrus fruit for this nutrient either because many foods are high in vitamin C.

So consuming plenty of this vitamin can help you improve your overall health and well-being. Of course, this, in turn, empowers you to live a fulfilling life.

Vitamin C is essential for repairing tissues and promoting healthy neurotransmitters. This vitamin is also water-soluble, so it dissolves in water and gets stored in your body. It helps ward off and shorten the duration of illness, maintain bones, teeth, and cartilage, and helps heal wounds.

A Vitamin C deficiency can lead to a condition called scurvy, causing weakness, softening of organs, internal hemorrhages, and bleeding gums. Scurvy can be fatal, but consuming plenty of ascorbate from Vitamin C can help you avoid it. With many foods high in vitamin C, scurvy has become an uncommon disease, so you are sure to find a few things you love.

25 Foods High In Vitamin C

Vitamin C rich foods help your body function properly, and it produces essential compounds that give you energy. With all the benefits of consuming enough Vitamin C, learning more foods high in Vitamin C can make all the difference. Once you know which items contain the most, you can add them to your grocery list and increase your Vitamin C intake.

1. Kakadu Plums

The Kakadu plum is found in tropical woodlands and contains 100 times more vitamin C than oranges, making it a superfood. They are smooth, fleshy, egg-shaped plums, ranging in color from yellow to green.

Kakadu plums contain up to 5,300 mg in just 100 grams of fruit, so one plum contains around 481 mg of Vitamin C. As the richest known source of Vitamin C, these plums will help you reach your intake goal.

2. Acerola Cherries

Acerola cherries are a tropical fruit and are similar to a berry. One half-cup red acerola cherries contains 822 mg of vitamin C, or 913% recommended daily value. Eat this fruit as a snack to receive a boost of Vitamin C, and add them to a smoothie with other healthy ingredients.

Not only do the acerola cherries contain Vitamin C, but they will help protect against UVB skin damage, too. Plus, they have cancer-fighting properties and decrease DNA damage due to an unhealthy diet.

3. Rose Hips

Rose hips are the fruit beneath the flowering part of a rose. They are sweet, tangy, and delicious; some people steep them for tea. Six rose hips provide nearly 119 mg of vitamin C, 132% of the daily recommended value.

The high vitamin C content in rose hips promotes collagen synthesis and skin integrity. Plus, it helps reduce sun damage, decreasing wrinkles, dryness, and discoloration. It also aids in wound healing and inflammatory skin conditions.

4. Chili Peppers

Chili peppers are high in nutritional value and can be consumed whole, ground, fresh, or as a powder. One green chili pepper delivers 242 mg of vitamin C per 100 grams, 121% of the daily recommended value. One red chili pepper contains 72% of the recommended amount.

5. Guavas

Guavas are pink-fleshed tropical fruit that contains plenty of vitamins and nutrients. One guava contains 126 mg of vitamin C or 140% of the daily recommended amount. It also contains antioxidants and lowers blood pressure and cholesterol levels.

6. Yellow Peppers

All peppers are nutritious, but yellow peppers provide 183 mg of Vitamin C per 100 grams or 152% of the daily recommended value. They are beneficial for eye health and can protect against cataracts. You can eat them alone, add them to your favorite dishes, or use them as a pizza topping.

7. Thyme

Not many people think of herbs as a source of nutrients, but Thyme contains high amounts of Vitamin C. It enhances many dishes and is often used to fight colds and respiratory problems. One ounce of thyme offers 45 mg of Vitamin C or 50% of the recommended daily value.

One to two tablespoons of thyme on your meals adds up to seven mg of Vitamin C to your diet. It strengthens immunity, makes antibodies, destroys bacteria and viruses, and clears infected cells.

8. Blackcurrants

Blackcurrants are small blackberries that are rich in flavonoids and Vitamin C. In a half-cup of blackcurrants, you will consume 101 mg of vitamin C, which is 112% of the daily recommended value. They reduce oxidative damage, reducing chronic diseases, heart disease, cancer, and neurodegenerative diseases.

9. Mustard Spinach

In one cup of raw, chopped mustard spinach, you’ll consume 195 mg of Vitamin C, 217% of the daily recommended value. Mustard spinach is a leafy green vegetable that is typically a little spicy.

Cooking the mustard spinach lowers the vitamin content, but it still provides around 117 mg of vitamin C. It is also high in other nutrients, including vitamin A, potassium, calcium, manganese, fiber, and folate.

10. Parsley

Two tablespoons of parsley contain 10 mg of vitamin C, 11% of the daily recommended value. Parsley is a leafy green that is often dried and used for extra flavor in meals. Vitamin C content helps with iron absorption, preventing and treating iron-deficiency anemia.

11. Kale

Kale is a leafy green vegetable often used in salads, healthy smoothies, and nutritious juices. With its peppery, bold taste, kale can also be baked into kale chips, a healthy and delicious snack. Kale contains 80 mg of Vitamin C in each one-cup serving, 89% of the daily recommended value.

Cooked kale has less Vitamin C but still contains 53 mg or 59% of the recommended amount. Many people enjoy it as a sauteed side dish, another healthy option when you want to increase your Vitamin C intake.

12. Kiwis

Kiwis are an exotic fruit full of flavor and vitamins. They have soft, green flesh, and they are tart. You can add them to salads, desserts, or beverages or enjoy them alone as a snack. One kiwi contains 71 mg of vitamin C, which is 79% of the daily recommended value.

The vitamin C content of kiwis can help reduce oxidative stress, lower cholesterol levels, and improve immunity. Plus, regularly consuming kiwis for a vitamin C increase can improve blood cell activity.

13. Brussels Sprouts

In a half cup of cooked Brussels sprouts, you will consume 49 mg of Vitamin C, or 54% of the daily recommended value. Brussels sprouts are cruciferous vegetables that many enjoy as a side dish.

The vitamins in Brussels sprouts improve bone health, aids in the formation of collagen, and reduce the risk of bone fractures. Plus, they decrease your risk of developing osteoporosis.

14. Broccoli

Broccoli is a popular vegetable that you can eat in many ways. You can eat it raw as a snack, sauté them for a side dish, cooked in savory soups, or as a topping for a baked potato. You will receive 51 mg of vitamin C in half a cup of cooked broccoli, which is 57% of the daily recommended value.

The broccoli’s nutritional content leads to less oxidative stress, improved immunity, and decreased risk of cancer or heart disease. It reduces inflammation, improving your overall health.

15. Lychees

Lychees are small, round fruit with red skin, white flesh, and a large central seed. One lychee contains nearly 7 mg of vitamin C or 7.5% of the daily recommended value. One cup of lychee provides 151% of the recommended amount.

Lychees also contain fatty acids, improving the health of your brain, heart, and blood vessels. It promotes collagen synthesis and contributes to a decreased risk of stroke.

16. Lemons

One raw lemon, including the peel, contains 83 mg of vitamin C or 92% of the daily recommended value. The vitamin C in lemon juice is an antioxidant and can prevent other fruits and vegetables from turning brown. You can add lemon to many dishes and beverages, making it versatile and easy to incorporate.

17. Papayas

Papayas are tropical fruit low in acid but full of ascorbate or Vitamin C. One cup of papaya contains 87 mg of vitamin C or 97% of the daily recommended value. They promote digestive health, aid memory, reduce oxidative stress, and have anti-inflammatory effects.

18. American Persimmons

Persimmons are similar to a tomato but have orange-colored skin and sweet flesh. One American persimmon contains 16.5 mg of vitamin C or 18% of the daily recommended value. You can eat a persimmon, including the peel, or add it to your favorite dishes.

19. Oranges

One orange contains around 70 mg of Vitamin C or 78% of the daily recommended value. Oranges are the perfect snack to help you meet your dietary needs, or you can pair them with your breakfast.

20. Strawberries

Strawberries are full of vitamins and nutrients. One cup of strawberries contains 89 mg of vitamin C or 99% of the daily recommended value.

Strawberries also contain manganese, flavonoids, folate, and antioxidants. These health benefits help prevent cancer, vascular disease, dementia, and diabetes.

21. Red Cabbage

Sometimes referred to as purple cabbage, red cabbage is high in vitamin C. In every half cup of red cabbage, you eat, you will take in nearly 45% of your daily recommended value of vitamin C. Red cabbage is also rich in fiber and other essential nutrients.

22. Cantaloupe

Cantaloupe is a sweet fruit with peach-colored flesh. It goes well in a fruit salad but is also delicious by itself. One cup of cantaloupe contains 57.3 mg of vitamin C, 63.7% of the daily recommended value. Cantaloupes also contain beta-carotene, an essential antioxidant.

23. Pineapple

Pineapples are sweet, juicy fruit full of essential nutrients and vitamins. One cup of pineapple chunks contains about 79 mg of Vitamin C or 88% of the daily recommended value. Pineapple is also a good source of potassium, magnesium, folate, and fiber.

You can eat raw pineapple as a snack or dessert or use it to top your favorite treats. A pineapple is also a delicious option for healthy fruit smoothies. Plus, it can be cooked with ham, pizza, or other delicious dishes.

24. Mango

Mango is a tropical fruit full of nutrients and vitamins. In one cup of raw mango, you will consume around 60 mg of vitamin C, which is nearly 67% of your daily recommended value. Mango also contains lots of folate and copper.

Mangos are delicious, but you can also pair them with other fruits or eat them as a side dish. Plus, you can find many meals that call for mango as an essential ingredient.

25. Grapefruit

Grapefruit is a sour fruit, and many people like to sprinkle a sweetener on it before eating it. Half of a grapefruit contains around 39 mg of vitamin C, which is more than 43% of your daily recommended value. Grapefruit also has plenty of fiber, potassium, and vitamin A.

You can eat grapefruit by itself, sprinkled with a sweetener, or sliced up in a salad. Grapefruit juice also contains high amounts of vitamin C, so consider drinking a cup of it each day. When you look for grapefruit juice, make sure you find one with no added sugar.

Final Thoughts on Foods High in Vitamin C According to Nutritionists

Vitamin C is essential for maintaining a healthy mind and body. While this vitamin is often linked to oranges, plenty of other foods are high in vitamin C. Many options contain more than your daily recommended value, ensuring you meet your dietary goals.

Vitamin C is vital for immune, heart, and blood health and connective tissue health. It also plays many other roles, such as nutrient synthesis, brain health, and disease prevention. Without enough foods with Vitamin C in your diet, you will suffer detrimental health effects that lead to severe complications.

With so many foods high in Vitamin C, you will indeed find a few you enjoy. Once you do, make them a regular part of your diet to ensure adequate daily intake.

Science Reveals 7 Ways Starting a Business Improves Health

May 5, 2020 by Power of Positivity

Do you dream of starting a business? Many people have entrepreneurial aspirations, but they never get beyond the dreaming phase because they are crippled by fear. The concerns you have of failure and going bankrupt may cause you to stay in a job that is draining you physically and emotionally. Partnering with a learning and development consulting company can provide the guidance and support needed to overcome these fears, helping you turn your business dream into a successful reality.

However, did you know that some mental health professionals believe that starting a business can bring your personal fulfillment and improve your health? It sounds strange, but when you toss the stress of working for someone else and the stringent schedule that comes with it, then you can change your entire life for the better.

It’s all about personal fulfillment. When you are fulfilling your needs in your career, it bubbles over into your personal and spiritual life. If you’re on the fence about starting such a venture, then there are some things to consider. One aspect that could greatly benefit your career is leveraging strategic sales solutions for FMCG brands. These solutions help streamline processes, driving growth and improving performance. There are many ways that starting a business could improve your health, including a more flexible schedule and a sense of accomplishment from achieving your goals.

7 Ways Starting a Business Can Improve Your Health

Yes, starting a business can mean taking an enormous leap fo fair. But many who choose self-employment reap some surprising health benefits.

1. You Can Make Time for Exercise

Being the boss brings fulfillment because you get to call the shots. While you prioritize daily and weekly tasks, why not exercise on your schedule? Getting your body to move is especially important if your business keeps you sedentary.

You don’t need a fully equipped gym and a personal trainer to incorporate light exercise at work. Did you know that walking is one of the best activities you can do? There’s nothing like a brisk stroll around the block during lunch or another break.

Do you need to be at a desk for most of the day? Give your muscles a break and stand periodically to stretch, touch your toes, or jog in place. Get creative, and you can add more ways to exercise on your schedule and stay healthy.

Working from home allows you the freedom and the time to focus on your health like never before. Exercise is just as important as paying your mortgage payment. You need it to thrive.

2. You Will Meet New and Exciting People

Forget the mundane; one of the benefits of starting a business is that you will get to meet all sorts of people. Since you must position yourself as the face of the company, your interactions with others will increase. Do you like to mingle with the rich and famous, or are you drawn to those who march to the beat of their own drum?

Life is full of wonderfully diverse people, and they are waiting to find someone like you. Think of how much richer your life will be when you meet people from other countries, business owners like yourself, and those who made their way by climbing the corporate ladder. You’re in for a real adventure, and it’s going to be the ride of your life.

3. You Can Finally Make Family A Priority

The ability to have more family time may be one of the reasons you want to start a business. When you work for others, you must go through the process of requesting time off for special occasions or vacations. Many employers consider indispensability and seniority when granting requests, and your application may be denied.

When you own the business, you create the schedule. While you still must be aware of your customers’ needs, you can shift things around without asking permission from anyone. You know the demands of your business. Soon you will learn your peak times and can plan your schedule accordingly.

When most people reach the twilight of their lives, no one wishes they had been in the office more. One of the greatest regrets of folks is not having more family time. Money and prestige are of no comfort to those who are passing, personal fulfillment is important, but family is everything.

Of course, you work hard to ensure that your loved ones have what they need, especially when you are gone. Starting a business allows you to plan for retirement while making quality family time a priority.

4. You Can Improve Your Self Worth

For any business to succeed, owners and managers must empower their employees to prosper. As a business owner, how would your employees feel if you treated them the way you treat yourself? Would they be content, or would they resign?

That Golden Rule only works if the converse is true, that you treat yourself the same way you should treat other people. You can’t be at the helm of your ship if you don’t take care of yourself. Self-employment is a holistic approach that compasses the mind, body, and spirit.

In addition to observing a healthy diet and fitness regimen at work and spending quality time with your family, you need time for yourself. When you are exhausted, overstressed, and emotionally spent, you can’t be the business owner you need to be.

Now is your chance to change things in your life and take care of you. Just because you own the business doesn’t mean that you must shoulder all the responsibilities. If you need help, ask, or delegate jobs to an employee.

The beauty of working or yourself is that if you feel tired and stressed, you can set aside a few minutes to rest your eyes and meditate. Sometimes, taking a break away from your desk and taking a little walk will revitalize your body and senses. Know your limitations and prioritize your schedule to minimize undue stress.

5. You Become a Planning and Organizational Expert

If you’ve never been an organized person, you will quickly learn the importance of having everything in place. When starting a business, you’ll depend on being able to find documents at a moment’s notice. You will learn the importance of planning and scheduling your days.

You won’t have a scheduling clerk to grumble to anymore as you will oversee preparations for the next week in advance. With your new skills in planning and organization, you are sure to succeed. Plus, when you become so organized in your business life, it should rub off into your personal life too.

6. You Can Make Time to Change Your Eating Habits

Remember the days of gathering for coffee during break or lunch at work? Instead of eating sensible snacks and a light lunch, people were drawn to the abundant box of stale donuts and junk food dangling in the vending machines. No wonder you had a sugar rush that ended in an energy slump every workday.

The temptation can be even more significant to overeat or sustain on junk food when you own a business, but you can have a healthy lunch. Poor eating habits are especially prevalent for entrepreneurs who travel for their job. Such diets can be detrimental to your health and can potentially shorten your lifespan.

Since you’re starting a business, it’s a good time to change to a healthy eating plan. While you are exercising, nothing could be better than incorporating a healthy lunch along with it. Keep nutritious, low-calorie snacks portioned in small bags to grab when you get the munchies. Instead of sugar-laden sodas, stock your work fridge with bottled water and add some lemon or other fruits.

Plus, you can brew your coffee and tea instead of spending a fortune at the local coffee shop in the mornings too.

7. Your Mental Health Will Improve

Find a job you enjoy doing, and you will never have to work a day in your life. ~Mark Twain

Novelist Mark Twain stated that choosing a job was important because when you’re doing something, you love it doesn’t feel like work. His wise observation doesn’t mean that you won’t struggle and work hard when starting a business. However, this journey is about finding what you love and doing it well.

What do you need for personal fulfillment? While you do want enough cash and resources to live, achievement transcends materialism. Many studies reveal that when people love what they do, they are often more content and happier than those who make much more money and hate their job.

When you are happy and content, your anxiety and stress will reduce. You may find that you have a bounce in your step and a song in your heart. Loving what you do can change your entire outlook on life, and it can make you a better person.

Final Thoughts on Starting a Business–A Fresh Start in Life

One of the most powerful sayings speaks to someone who is afraid to jump and take a chance. It challenges you to consider the following:

What if I fall? But Darling, what if you fly? ~Erin Hanson

Ask yourself that very question today.

Sure, taking on a new adventure is scary, and there are so many unknowns. You may fail, but you may be as successful as Apple, Google, or Mattel. You determine your destiny. It all starts with a dream and then taking that dream and daring to make it a reality.

Remember, you are one decision away from an entirely different life. Are you up for the challenge? Starting a business may be the ticket to the fulfillment you have always dreamed of.

10 Ways A Home Business Creates Freedom in Life

May 4, 2020 by Power of Positivity

Are you tired of punching a time clock? Do you long for the freedom that a home-based business can give you? Wouldn’t it be nice to have no one looming around and watching over your shoulder, making sure you are doing your job correctly?

Starting a home business is an exciting adventure, and now is the perfect time to spread your wings and try something new. Working remotely has never been more popular than it is right now, so why not join the ranks of others? To ensure your business thrives, consider leveraging digital marketing strategies from experts like Marketix Digital. If you manage a hotel business, you may partner with the best SEO company for hotels to improve your online marketing strategy. There are many things that you must consider, but the most significant advantage is the freedom that working from home allows you.

Benefits of Working for Your Home Business

While there are some obvious benefits to a home-based business, there are many things to consider that might not have crossed your mind. Here are ten ways that your new venture can give you the freedom you need from a long for in your career.

1. You’re the Boss

When you’re the boss, you call the shots. You have the authority to take a day off, take an extra-long lunch period, or say when you’ve worked enough. There will be no more demands from a boss that is unrealistic in their expectations. When you work for you, you know your limits and can set your schedule according to your needs.

Do you remember times when you had to work instead of attending family outings, or you missed a child’s play at school? You won’t have to worry about those things again. Since you’re in control, you can put everything on hold for those special moments in your life.

2. No Reason to Wear Stuffy Clothes

Most jobs have a dress code. A warehouse might require that you wear a uniform that is heavy and uncomfortable. If you work in a formal office, you might have to wear dress pants and a nice shirt. Wouldn’t it be nice to work in sweatpants and a t-shirt every day?

If you’re not in a video conference, then you could work in your pajamas. A home business allows you to be comfortable. Did you know that you will have a higher productivity rate when you are wearing comfortable outfits?

A study found that there is a connection between your garments and how you feel. Your clothes can mess with your psyche. Be careful because how you dress can also impress a potential client, but there’s nothing that says you need a three-piece suit to work a home business.

3. No More Long Commutes

There’s nothing worse than being stuck in the car for hours on end. The average commute in the United States is 26 minutes each way. There is a lot of time wasted that you could be doing something else.

What could you do with an extra hour every day and five hours a week? Plus, you must remember you won’t need to pay for gasoline to and from work anymore. There are some savings when you don’t have to commute, and it can add up quickly.

4. No More Babysitters

Many parents can start a home-based business and get rid of the babysitters. If you can rearrange your schedule to work remotely, then you won’t need a full-time provider. It’s always advisable to keep someone in reserve for those times when you need to step out and take care of business.

Think of all the money you will save when you don’t have to pay for full-time childcare. You may save enough cash to fund the start of your home-based adventure, but you won’t need someone else to raise your kids. Somethings are worth more than money and are priceless.

Learn some tips on establishing boundaries when you work from home with the kids.

5. You Can Take Care of All the Little Things

Do you know how frustrating it is to need to call off work because the plumber is coming, or the HVAC is on the fritz? When you have a home business, you can work while you let the maintenance professional take care of issues around your abode.

Think of all the other times that you called off because of things out of your control. You’ve lost pay, and you may have been written up for such infractions. How many times have the kids been sick and begged you to stay with them, but you knew that calling off may have lost your job?

Any parent feels an obligation to be with their child when they are ill. Now, you won’t need to call the boss and tell them once again that one of your kids has the flu, and you need time off. There are many perks to being in a home business, and taking care of all the little things is a significant one.

6. No More Getting Up At 6 am

Are you an early bird or a night owl? When you have a home-based business, you can set the times when you want to work. Most business hours are from 9-5 pm each day. However, if you live on the East coast and you are dealing with customers on the West coast, then you don’t want to call at 8 am.

You can adjust your hours to fit your needs and preferences. You must do whatever works for you. Remember, you must be comfortable because, to make your business a success, it must fit you and your lifestyle. You may enjoy sleeping in on a Wednesday and working the night shift on Thursday. It’s all up to you.

7. You Can Work Anywhere in the World

If there ever was a silver lining, the best benefit to a home-based adventure is that you can work anywhere at any time. How would your work life change if you could take care of business on a chair positioned beachside?

The beauty of being in control means that you aren’t tied to a desk all day long. Your office can be at any hotel in the world, and as long as you have an internet connection, it’s business as usual. No rule says you can’t sightsee during the day and work at night. You can go anywhere you like.

8. Less Stress in Your Job

A significant problem with working outside of the home is stress levels. You hear people complain all the time that they are stressed out. Part of the problem is that they are trying to balance a family, maintain a house and relationships as well as keep up with their career.

It’s a significant undertaking for anyone. However, when you are in a home business, many find that their stress levels go down. Take away the morning commute, the boss breathing down your neck, and the noisy coworkers can only help. Consequently, the fact that you can throw a load of laundry in while making connections with customers means that you can run your house like a finely oiled machine.

9. You Can Have More Time with the Family

One significant benefit of working remotely is you can have more time with their family. It’s hard to see each other when you dash in the door at 6 pm, try to get dinner on the table, and be in bed by 11 pm.

It seems like there are more than 100 things that need to be done in the evening. However, you can eliminate the nightly rush when you are at the house all day long. You can make sure dinner is on the table, and you can have a beautiful, leisurely meal with your family.

You won’t feel the need to rush, and it will enhance your relationships by having more togetherness. Imagine a life where you didn’t feel hurried all the time. Wouldn’t it be fantastic?

10. Productivity Increases

Most people that start a home business are way more productive than if they were working for someone else. When you know it’s your bottom line that is at stake your productivity will be stellar.

You probably did a great job at your place of employment, but imagine what you will do when you’re trying to build a business. You will work tirelessly to ensure your future and that your family is secure. I also very much recommend using a top-quality software for business intelligence, as that will give you the view that you need of your business data to make the very best decisions.

Final Thoughts in Creating Freedom with a Home Business

You may be fearful of jumping ship and leaving a job with a guaranteed paycheck. However, some of the most important businesses in the world started in a basement or garage.

In 1976, Apple was started in Steve Job’s home. He and business partner Steve Wozniak only had a mere 1,250 dollars when they began their adventure. In 1994, Jeff Bezos started Amazon in his garage, and you see how that turned out. In 1995, Pierre Omidyar started eBay in the living room of a San Jose apartment.

On eBay, there are currently 168 million buyers each day. Don’t ever sell yourself short or be afraid to dream. Your business venture may turn you into a household name.

So here is the real question. What’s stopping you from turning your passions into a thriving home business?

9 Early Warning Signs It’s Time to Quit Keto

May 4, 2020 by Power of Positivity

So, you stepped on the scale, and the needle was racing way higher than you expected. Stress, little physical activities, and poor diet puffed up with processed food and lots of carbs. Worried about the excess weight, you decided to give keto a go. But now, you are unhappy with this lifestyle. Is it time to quit keto?

True to it, Ketogenic diet is effective in cutting down carbohydrates to less than 5% an average person’s intake. It helps in eliminating;

Starchy vegetables
Legumes
Sweets
Fruits
Grains

Initially, this meal plan came in handy in diabetes and epilepsy treatments. The diet forces the body to use fats, broken down into ketones, for energy. So, is it time to quit keto?

Time to Quit Keto – 9 Signs From Your Body

Despite the tremendous success in weight loss, these are the signs that’ll help you know its time to quit.

1. Weakness and Fatigue

Glucose is the primary source of body energy. After years of depending on carbs for energy, its only natural that a transition to ketosis will leave the body ‘confused,’ and as a result, you might feel tired time and again.

While the average body adjustment period is between 8 to 10 days, this differs from one person to another, with others experiencing up to six weeks of fatigue.

Increase your fat intake to help with the fatigue. Alternately, instead of cutting down carbs completely, do it more moderately to see your body reaction.

You should also consider slowing down on workouts, or resorting to lighter workouts as you give your body time to adjust.

While your body eliminates processed food with added salt, it might experience low water content hence the loss of electrolytes. As a result, you’re likely to experience fatigue. Electrolyte supplements come in handy here. They include;

Sodium
Potassium
Magnesium

If none of these solutions work, it could be time to quit keto. Work closely with your physician for closer monitoring.

2. Headache

While the keto flu is normal, it might get out of hand. The headache is a result of water and salt lost during electrolysis.

You can correct the situation by increasing your salt intake.

If carbs and sugar were the biggest part of your diet, withdrawing from them is more likely to cause headaches. Give your body an easy time during the transition.

Develop healthy eating habits, with meals packed with all the nutrients your body needs, with lots of water. Plant-based foods will also suffice.

The headache should take a day or up to two weeks. A prolonged headache is a sign that you should see a doctor. Similarly, it is your body communicating a message – quit keto, perhaps?

3. Constipation

Constipation is a common side effect that those on keto diet face.

The keto diet cuts down on fiber. Fiber helps in strengthening muscles on the digestive tract. Low fiber intake results in muscles not being stimulated, hence less contraction, leading to the slow movement of waste.

To curb this, eat smaller portions of food. Similarly, include such low-carb vegetables as spinach and kale in your diet. Other sources of plant fibers include chia seeds and flaxseed.

Taking probiotics, drinking lots of water, and exercising more will also help in managing constipation.

While at it, take note of the foods you’re eating that could be causing digestive issues. Your doctor can help you analyze.

Also, ensure your diet is diversified to avoid digestive complications and deficiency of crucial nutrients.

Is it time for you to quit keto? Try these exercises to continue your weight loss journeyl

4. Anxiety and Insomnia

It’s not yet proven whether a ketogenic diet helps with managing anxiety. However, its an uncommon side effect of this diet.

While anxiety is often a sign that you should quit keto, the condition can be managed. Limit caffeine by controlling the intake of such drinks like coffee, tea, soda, and energy drinks.

Cases of poor or lack of sleep are also common among those on the keto diet. Some wake up frequently at night while others don’t get sleep at all.

While this condition might improve after a few weeks, it’s a sign that you should consider quitting.

5. Irregular or No Periods

Diet is a major cause of the period disruption. Low-carb diets cause irregular periods. Other causes include the following:

Significant loss of weight within a short time
Excess exercise
Eating a little less.

The ketogenic diet affects hormonal signaling, thus causing delays or complete loss of monthly periods.

Fat cells produce the leptin hormone, which causes menstrual disruption. Low carbs intake suppresses the levels of leptins, hence making it unable to regulate reproductive hormones.

To correct this, getting off the diet will do. However, to manage it as you continue with the diet, consider increasing your daily intake of carbs.

6. If It’s the Doctor’s Recommendation

Taking on a keto diet without your doctor’s approval is unwise. As much as doctors recommend it as a remedy to some health conditions, it’s not recommended for everyone.

For instance, because people on the Keto diet don’t take high fiber foods such as beans, grains, and some fruits, its not wise for someone with a history of digestive diseases such as colon cancer to take part. The National Institute of Health reports that fiber helps in protection against digestive disorders.

Additionally, it is not advisable for individuals with history eating disorders to take on highly restrictive diets. Individuals with type 1 diabetes should also not try the keto diet.

Though possible, patients with kidney stones being on the keto diet posses a high level of risk. Close collaboration with your doctor, and you’ll be good to go. Consuming alkaline foods will help. They include;

Cabbage
Broccoli
Lettuce
Cucumber
Spinach

In a nutshell, consult your doctor first before taking on the keto diet. Similarly, if you’re already on keto and you don’t notice any improvement in your health, consult your doctor to suggest a diet plan that works well with you.

Learn ways to promote brain health.

7. Hunger and Dehydration

Being hungry on the keto diet is an indicator that something is wrong. The focus of the diet is animal proteins. In one study, participants felt less hungry on a ketogenic diet. However, that was not the outcome of every person in the study.

Therefore, you should change course and quit keto if you find yourself hungry. That outcome doesn’t make it a “bad diet.” Instead, it makes it not a great program for your needs.

The right keto diet should be a solution to your hunger, coupled up with taking healthy, recommended snacks. However, other factors, such as sleep deficiency and stress, could cause hunger. Be sure to address them.

Dehydration is also possible when on the keto diet. Drinking more water to curb this could cause an electrolytes flush-out.

As you drink water, work on recovering the lost electrolytes by including salt and mineral water. To monitor this, ensure your urine maintains pale yellow as its natural color. A darker color indicates dehydration.

8. Changes in the Appetite

Changes in the appetite are not uncommon in people on the keto diet.

While the cause of this is still unknown, the presumption is that, because of the presence of lots of vegetables and proteins on a diet, there is a possible alteration of the hunger hormones.

With the help of a doctor, factor in your preferences on your diet as swiftly as possible to hardly note the difference. Going against your body wants eventual leads to the feelings of restriction and dissatisfaction.

Such sentiments could lead to sneaking some unwanted meals in your diet from time to time. This, according to a 2019 study, could cause damage to blood vessels.

A good diet plan is one you can stick with for a long time. The constant feeling of the need to get off the diet is a clear indicator that you shouldn’t have been part of it in the first place.

9. Performance Decrease

Eliminating carbs from your diet causes general tiredness, hence reduced output during physical activities. This happens as a result of reduced muscle glycogen stores – the key source of fuel for vigorous physical activities.

This condition normally lasts for a few weeks. In some cases, those on the keto diet notice an improvement in their performance in physical exercises, hence burning more fats.

As a result, a study recommended the keto diet to athletes citing that those on a diet can burn 230% more fat than non-dieters.

Cases of brain fog and low focus energy are also common with keto dieters. Feelings of tiredness and sickness characterize this.

This condition continues as your body learns to forego the absence of carbs in your diet and adapt to burning fats instead.

Most dieters report increased energy focus and brain functionality in the long run. Increased stability in blood sugar levels and the elimination of memory loss is also a possibility.

However, a constant feeling of reduced energy levels and brain functionality is a sign that the diet is not for you.

Final Thoughts On Whether You Should Quit Keto

Engaging your doctor should be the first step before taking on any diet. It is normal for any food to affect your body functionality. Knowing how and the remedy will help you decide on whether or not you should diet.

The keto meal has proven effective for a long time, not only in weight loss but also in managing other diseases. However, it doesn’t work for everyone. Experiencing the above symptoms for an extended period can be a sign you should quit keto. Be sure to engage your doctor on the same.

11 Tips to Stay Mentally Strong During the Hardest Times

May 4, 2020 by Power of Positivity

Some say that life is a blessing and a curse. While it’s no doubt that our country has been through some tumultuous times, you must keep going. You may start in the morning with a smile on your face, and by noon the stress of the day has beaten you down. Being mentally strong will see you through these challenging days.

When you are stressed, it’s easy to become fatigued as well as disconnected from those around you. Your mental wellbeing links to your physical health. The mind-body connection cannot be denied. So how do you stay mentally strong when the stress and pressures of life try to keep you down?

Here are 11 ways to help you during tough times

1. Don’t Neglect Your Friends and Family

The first thing you want to do when life gets hard is to isolate. Do you find that you want to close yourself off in your bedroom and sleep your life away? You feel that if you go to sleep that when you wake up, your problems will miraculously disappear.

You should know that you are not alone. When tough times come, the worst thing you could do is to close yourself off. You’ll find strength when you are with people who love and care about you. When you take yourself out of your inner circle of care, you can quickly develop depression.

Don’t let life take you away from those you love. To be mentally strong, you need the strength in others.

2. Enjoy Life

While it may seem impossible to enjoy life when everything is going wrong, it’s essential for your overall health. Do you like to do crossword puzzles, play video games, watch movies, or meditate? What is the thing that helps you to free your mind from stress and refocus on something positive?

You should set aside an hour every day that is dedicated to doing the things you love. Take a walk through the park or spend an hour scrapbooking. Whatever it takes to keep you mentally strong and content. Life isn’t about all work and no play.

3. Laugh Often

Do you notice how light and carefree you feel when you’re laughing? Are there people in your life that bring humor and joy to you? There is a medical reason why you should be jolly as it helps to improve your overall wellbeing.

A study was done in Japan that tested people in their golden years. The purpose was to see how laughter helped to reduce heart disease. One group was exposed to funny things that caused them to laugh, while the other group didn’t laugh at all.

Over a period of time, the group that laughed and had a lighthearted approach to life had better cardiovascular health. Additionally, they had lower rates of depression too. The group who didn’t laugh had more health problems and were at a higher risk of stroke and heart attacks.

Laughter is the best medicine, and now science can back up that theory.

4. Count Your Blessings

It’s hard to be depressed or angry at life when you count your blessings. There is always someone who has it worse off than you. It may seem as if the whole world is caving in on you, but your blessings will far outweigh your problems.

Did you get up and have breakfast this morning? Did you have a comfy bed to sleep in and heat or air conditioning in your home? Some people live on the streets and don’t know where their next meal will come from, but you are blessed. Focus on all you have rather than what you want. It will change your whole outlook on life.

5. Eat Healthy Foods

Your diet can cause you to be depressed, sluggish, and can make you feel miserable. The Keto diet is all the craze these days and for a good reason. People are losing a ton of weight by chucking processed and sugary foods. However, did you know that getting rid of sugar in your diet can improve your mental clarity?

The Keto diet was initially created to help those with epilepsy because it has such an impact on the brain. When you are feeling sad or depressed, the first thing you probably want to do is reach for the junk food. However, it’s the worst thing for your body.

When you eat healthily, you will feel better. When you feel better on the inside, it will reflect on the outside.

6. Do Something Different

Do you ever feel like your life is the same old, same old? Do you get up to go to work, come home and go to bed? You need to break up the monotony of life.

Do something different that will make you feel better. Why not grab coffee with a friend or take the dog to the park? When you break up the daily grind by doing something unexpected, it can help to keep you mentally strong.

7. Give Back

The Golden Rule says that giving to others feels so much better than receiving, and it’s true. Why not do a random act of kindness towards someone? Have you ever paid for the order for the car behind you in the drive-thru line?

What about taking a warm blanket or a bouquet to someone in a nursing home? What can you do to give back to society? You could make your family work in a soup kitchen or do something to help those less fortunate.

It’s hard to stay beaten down when you get an energy boost from giving back.

8. Pamper Yourself

If you work hard, then you deserve to be pampered a bit. When is the last time that you had a manicure or pedicure? What can you do that will make you feel better about you? Maybe you should try a new hairstyle or buy a new outfit?

When all you do is work every day, it’s hard to stay mentally strong. Go ahead, take that weekend away, or a spur of the moment vacation. You deserve it.

9. Learn Effective Ways to Deal with Stress

Stress is a part of your life, and there’s no getting rid of it. One of the best ways that you can stay mentally strong is by developing appropriate coping mechanisms. Many people turn to drugs or alcohol, trying to self-medicate the pain.

Thankfully, there are many beautiful ways that you can deal with your angst healthily. One of the best ways to release your anxiety is through meditation, and another great stress buster is yoga. When you learn proper breathing techniques and coping mechanisms, the littlest things won’t bother you anymore.

10. Get Adequate Rest

Are you getting enough sleep? If you feel that you are not mentally strong, then it could be because your sleep schedule is all off. You need at least seven hours of uninterrupted rest each night.

You cannot live without sleep. If you don’t get the right amount, then your body quickly develops a deficiency. The deficiency will cause you to have all sorts of health problems, including anxiety and depression.

It’s during your rest that your body is working hard to heal and restore, which is why the doctor always tells you to sleep when you are sick. If you’re skipping hours of much-needed rest to try to accomplish everything you need to do, you’re asking for trouble.

11. Know When to Ask for Help

You are not a superhero, and you can’t do this life alone. If you want to stay mentally strong, then you need to know when to ask for help. Another thing that you must do is know when to say “no.”

Life can be overwhelming, and it’s especially difficult if you take on more than you can handle. When you learn to say no, and you ask others for help, you take control of your mental health. Don’t worry about things you cannot get too. Remember, tomorrow is another day.

Final Thoughts on Staying Mentally Strong (even when during challenging days)

Life is so full of many uncertainties, and it’s extremely easy to get mentally exhausted dealing with the stress and drama of it all. However, you have an obligation to yourself and your family to take care of your health.

When you feel that things are getting to be too much, then you may need to reach out to a counselor or other mental health professional. There are many holistic treatments available. Medication just masks the problem, and you need to find a way to cope and deal with the things that are happening.

Lastly, lean on your inner circle. They can bring you comfort and peace when you need it most. Depression wants to isolate and destroy you by separating you from those you love and need. However, you can and will come through the storms of life better if you learn appropriate coping mechanisms.

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

Every day is a day to shine. Shine on!