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Doctors Share 10 Secrets for a Fit Pregnancy

November 5, 2019 by Power of Positivity

Whether she’s starting a fit pregnancy or walking through a high-risk pregnancy, a woman is naturally protective over her body. It doesn’t matter is she’s pregnant for the first time or the fifth. She’ll eat a little more, plan a little more, and worry a bit more. One of the factors many women worry about is their fitness regimen.

There are so many myths keeping physically active while pregnant. A woman can (and should) exercise throughout her pregnancy. If you’re a pregnant woman who wants to enjoy a fit pregnancy, consider the following tips to achieve this goal.

10 Ways To Stay Fit Throughout Your Pregnancy

1. Track your steps.

Many wellness professionals encourage people to take 10,000 steps every single day. It’s a great way to stay on top of your health, remain active, and challenge your body to move consistently. When you lead a sedentary lifestyle, it’s practically effortless to become complacent in your state.

This need to move is especially true for women when they’re pregnant. To enjoy a fit pregnancy, challenge yourself to track your steps. If you’re able to take 10,000 steps every day, try to make that happen. Take the stairs instead of the elevator all the time. Pace yourself.

Go for a walk in the morning or the evening. Put on some great music or a podcast while you walk on the treadmill for an hour or more. As you become intentional about tracking your steps with a pedometer or smartwatch, you’ll be able to remain fit throughout your pregnancy confidently.

2. Exercise at least once a day.

If work out multiple times each week, now isn’t the time to fall back. Instead, work on exercising at least once a day. It doesn’t matter how you get the workout in. You can head to the gym to enjoy a cardio dance class.

You might decide to get on the bike to enjoy a spin class. If you love to lift weights, that’s a great option to consider. If you’re not in the mood to head to the gym, do a few laps at the local swimming pool. Water is excellent for providing the resistance you need to tone the muscles and gently challenge your body.

If the pool and the gym don’t appeal to you on a particular day, turn on a YouTube video. There are tons of workouts you can try. Take a look at the exercises that are specifically for pregnant women. Purchase equipment like resistance bands to provide an extra challenge to optimize a fit pregnancy.

3. Drink lots of water.

One of the reasons why so many women struggle to remain fit is because they don’t drink a considerable amount of water daily. To maintain a level of fitness during your pregnancy, you’ll have to remain hydrated. Talk to your doctor to find out how much water you need to drink while you’re pregnant. Carry a large water bottle around that you can take sips from throughout the day.

If you’re not great with remembering to drink all of your water, set timers on your phone to remind you. Set three goals for your water intake. You can drink a certain amount of water in the morning. Do the same for the afternoon and evening. Water will help you to feel more energized, fit, and healthy.

4. Stay on top of prepping healthy meals and snacks.

Healthy meals and snacks are imperative as you are housing another human being within your body. However, you don’t need to adopt the idea that you need to binge. Just because you’re carrying a baby doesn’t mean you need to eat for two adults. The baby is only so small for the majority of the fit pregnancy.

You only need a few extra calories each day to maintain a fit, healthy body that can house a growing baby. Therefore, it’s best to prepare your meals in advance. This food prep will help you to avoid fast food stop on the way home. If you know that there’s a particular food you’re craving, do your best to create a healthier version at home.

5. Lift weights.

Don’t be afraid to challenge your body during your pregnancy. The key is to test it within reason. If you’re not used to lifting heavy weights, now isn’t the time to start. Instead, lift what’s comfortable and reasonable for you.

If you’re just a beginner in becoming fit, stay within the five to ten-pound range for weights. Use the free weights to perform light exercises. If you plan to lift heavier weights, always do so with supervision.

During your fit pregnancy journey, it’s a great idea to find a gym partner who’s willing to help you through the workouts. When it’s time to lift weights, you two can spot one another through the process. If you don’t have a friend you can rely on, ask the gym personnel if there’s someone on staff who can help you. If your gym hosts weight lifting classes, attend one of the classes where there’s tons of supervision for each attendee.

6. Get lots of rest.

Don’t underestimate the power of rest. If anything, you’ll want to take advantage of the ability to rest before the baby arrives. While it can be pretty challenging for some women to sleep with a large baby bump, it’s essential to find the right position that works for you.

Furthermore, you’ll want to listen to your body. If you’re feeling exhausted, don’t exercise. This feeling is your body, saying that it needs rest. If you need to take a nap during the day or the afternoon, give yourself the chance to take a break.

During pregnancy, your body and hormones are going through all types of changes. These changes can lead to fatigue. It’s perfectly normal to feel tired. However, you’ll want to do your best to make sure you’re getting the rest you truly need. If you’d like to enjoy the benefits of a healthy, fit body during your pregnancy, always do your best to get at least eight hours of sleep each night.

7. Do prenatal yoga or stretching.

When you’re pregnant, your body will naturally get used to certain positions to adjust to the growing baby bump. Consequently, it can become easy for women to become stiff over time. This stiffness is because they’re not moving their bodies in the ways they’re used to. Thus, it is excellent to make a habit out of stretching and prenatal yoga. You can visit a yoga center to enjoy yoga classes regularly.

Plus, you can do these classes with accountability and supervision. You can also choose to do the stretches at home. There are tons of prenatal stretching exercise options for women who are looking to develop their private practice at home. If you’re able to stretch daily, this will help you to maintain a certain level of flexibility.

8. Take your vitamins.

A well-balanced diet is the best way for a pregnant woman to receive their nutrients.

However, some doctors recommend a prenatal vitamin for women as a supplement. Many women like taking a prenatal vitamin because it’s an easier way to get the added nutrients and vitamins that they need to meet the demands of their ever-changing bodies.

Furthermore, vitamins are a convenient way for you to enjoy ease of protecting your immune system. When you go out in public spaces, you’re exposed to other people’s germs. To maintain an enjoyable fit pregnancy, take a multi-vitamin as it can help you to protect your immune system, and more.

Check with your physician before adding vitamins while you are pregnant.

9. Reduce stress.

To maintain a fit pregnancy, you’ll want to monitor your stress level. Truthfully, they both impact each other. When you’re able to exercise, it will help your stress level remain low. When you’re actively monitoring your stress level, it’ll be easier to focus on building a robust and healthy body during your pregnancy.

Stress can impact your health in really negative ways. Stress can cause illness, disease, and physical pains. Remember to take deep breaths throughout the day. If someone or something is stressing you out, deal with the issue. If you need to see a counselor or eliminate a person from your regular life, do so. Your life and your baby’s life depend on it.

10. Listen to your doctor.

While it’s nice to push yourself to the limit and work hard, you have to move a little differently when you’re pregnant. In fact, it’s a terrible idea to try to work your body out past its ability. Instead, talk to your doctor about what they recommend in your workouts.

As you make regular visits to monitor the baby’s health, be transparent about the workouts you’re doing and how you’re feeling. Full transparency is essential so that the doctors can recommend any vital advice or precautions. Your doctor is there to help you with your pregnancy and your body. Be truthful because it’s better to be safe rather than sorry.

Final Thoughts on Keeping Your Body Fit During Pregnancy

As you implement these ideas, make sure you’re intentional about learning how to monitor what’s normal for your body. Also, don’t compare yourself to any other woman, you know. If your friend did Crossfit during her pregnancy, that’s her journey.

If you’ve never picked up a dumbbell in your life, wait until after the baby arrives to try a Crossfit class. It’s all about finding what works for you to stay fit throughout your pregnancy. Once you’re able to create a routine that helps you to feel your best, stick with it.

3 Research Teams Reveal Powerful Health Benefits of Meditation

November 5, 2019 by Power of Positivity

Meditation may help you live longer. What a claim. Yet, it’s powerful stuff–and true, according to scientists from three respected institutions.

Sit back a moment and think about your daily life.

You open your eyes and slowly begin to rotate your body out of a nice, warm bed. Already, your brain is firing off thoughts about where you need to be, when you need to be there, and how much stuff you need to get done today.

As your day progresses, you experience a litany of distractions and have to discipline yourself to stay on task. This is not easy to do with ringing phones, loud co-workers, meetings, email, conference calls…whew!

This constant barrage of information overload and distractions takes its toll on our brains and overall mental and physical health.

People who practice meditation often say that it’s the answer to these and other problems. They swear that meditation keeps them healthy both mentally and physically. Does it? What do scientists and doctors have to say?

Let’s first delve into some basics on meditation.

What is meditation?

First, it’s important to discuss what meditation is and is not.

Meditation is simply mindfulness and being present. It is the observance of your thoughts. It is being attuned to your breath, mind, and body. Furthermore, the practice is an ongoing process and one that nearly everyone can learn.

Meditation is not the elimination of your thoughts. It is not a religious practice (although you can certainly meditate on your God, religious texts, etc.). Nor is it something that is going to feel comfortable and natural the first time. In short, nobody arrives here on earth a naturally-talented meditator.

What Science is Saying

Scientists are trained to be objective and base their findings on evidence. Experiments and studies are closely monitored and data is precisely recorded. It has to be this way for a scientist’s findings and work to be taken seriously by his or her peers.

So, when numerous scientific studies conclude that there are many positive benefits to meditation, it’s a big deal.

And when the American Medical Association – the largest association of physicians in the United States – says that meditation is a beneficial practice, it’s a big deal.

1 – Harvard scientists state that meditation can shape your brain

Neuroscientists at Harvard University shared results that prove that the brain can be physically changed with meditative practice.

In the study, the team took anatomical magnetic resonance images (MRIs) of 16 healthy participants before and after they underwent an 8-week Mindfulness-Based Stress Reduction (MBSR) program. This program is one of the most widely-practiced by those seeking better mental functioning and emotional control.

After the program was completed, they took a second set of MRI scans. The images showed increased gray matter concentration in 4 regions of the brain, including the hippocampus, cortex and cerebellum, responsible for learning and memory processes and emotional regulation!

The participants reported improved mental processing, emotional balance, and other benefits.

Brita Holzel, the lead author of the student notes:

“It is fascinating to see the brain’s plasticity and that, by practicing meditation; we can play an active role in changing the brain and can increase our well-being and quality of life.”

According to Sara Lazar, Ph.D, author and scientist involved in the study:

“This study demonstrates that changes in the brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.”

Can meditation help change the brain? Yes!

2 – American Heart Association – Meditation can reduce heart attack, stroke, and death

According to the research of the American Heart Association (AMA) journal, African Americans with heart disease that practiced Transcendental Meditation (TM) were 48% less likely to experience a heart attack, stroke, or die than a group that just exercised and dieted.

The research team split 23 people were into two groups. First, they instructed a group to practiced the technique of TM. Secondly, they sent a group off to attend a physical education class.

The TM group sate with their eyes closed for 20 minutes twice daily practicing the technique, allowing the deep rest of their minds and bodies while remaining alert.

The exercise group was professionally advised to spend at least 20 minutes a day at home exercising, eating healthy, and general relaxation.

Additionally, researchers found that those in the TM group had reduced blood pressure and reduced smoking and other adverse habits.

So can meditation support heart health? Yes!

3 – MIT and Harvard neuroscientists assert that this practice can reduce distractions and relieve pain

Neuroscientists from the Massachusetts Institute of Technology (MIT) and Harvard University split a group of 12 subjects into two groups – a group of 6 that practiced Mindfulness-based stress reduction (MBSR) and 6 that did not meditate.

Once a day, the MBSR group listened to a 45-minute program that guided them through the lessons. These lessons consisted of mindfulness meditations, body awareness, and simple yoga.

The team conducted two brain scans of the subjects during the study. They performed these tests three weeks in and again at the end of 8 weeks.

They found two amazing findings:

First, the meditation group had greater changes in the amplitude (size) of the Alpha brainwaves than the group that did not meditate. Essentially, the meditators had a greater improvement in focus and bodily awareness. The meditation group also expressed that they experienced less stress and reactive behavior.

Second, individuals that experience chronic pain may benefit from meditative practice. So findings from this study indicate that chronic pain sufferers may be able to lower their pain signals. According to Catherine Kerr, a professor at Harvard Medical School and the lead author of the study:

“They learn to be aware of where their attention is focused and not get stuck on the painful area.”

Can meditation reduce distractions and ease your pain? Yes!

Final Thoughts on the Healing Power of Meditation

The fact that neuroscientists, doctors, and others within the scientific and medical community and now validating meditation through rigorous studies is a phenomenal development.

The fact that we can literally reshape our brain through meditation is incredible.

Meditation can reduce or eliminate our chances for heart disease, stroke, and other heart and brain-related ailments.

Meditation can result in better mental functioning and emotional stability.

And finally, meditation can help us find peace within ourselves.

Wow!

14 Secrets to Cultivate Love In A Long Distance Relationship

November 5, 2019 by Power of Positivity

Sometimes life gives you challenges that seem impossible to beat. Being in a long distance relationship is one of those challenges. You may be located in a faraway country or might be in a different state. Regardless, a long distance relationship is what you make it. Furthermore, you must work extra hard to cultivate those sparks of love.

Many people get into relationships for various reasons. Still, in order to keep the love healthy in a long distance relationship, all you need to make it work is genuine affection and attention. This being the foundation of any relationship, you also need to consider other aspects that will always keep the fire blazing.

Life has so many things that need to be put into consideration each day. This is why you need to stop what you’re doing for a minute and consider the importance of your spouse. The distance may be a limiting factor, but you can close that enormous gap if you give it the right energy.

In any case, thousands of close distance relationships always seem to head south. Indeed, whether your spouse is merely an inch away from you or miles apart, the outcome can lead to a break up if you aren’t doing the right things.

How to Keep the Love Strong in a Long Distance Relationship

Here are some of the most useful tips you can employ to keep the love strong in your long distance relationship.

1. Make Frequent Phone Calls

There’s no need to sugarcoat how hard it is to be away from the person you love. This physical barrier is why you should always show your special person how much they mean. Indeed, this gratitude is something that you must express often.

You don’t have to make ten phone calls a day all the same since you don’t want to look desperate and creepy. All you need to do is schedule some time during your regular 24 hours to make that one special call.

2. Send Morning Texts

Long-distance couples go through several challenges, just like any other couple. You may have a busy schedule, clocking in early for work and leaving late. Your occupation and life responsibilities shouldn’t hinder you from communicating with your love.

This is why you need to text your spouse in the morning before you begin your day. The thought of him/her waking up to your morning text can be both touching and romantic.

3. Send Photos of Your Day

Pictures can speak a thousand words. Your faraway spouse or partner may be going through a tough day. However, once they get a photo message from you and of you, everything can change. A photo of your loved one can brighten up their day. You can also text images of what you’re doing instead of always sending a picture of yourself.

4. Schedule Date Nights

Well, you and your spouse may not have a chance to plan for an actual physical date, but who said that all dates require physical presence? The best thing about being in any relationship is making fun memories together.

Ideally, you and your special someone can make plans to watch a similar series at the same time or even video call each other. This planning will make both of you feel closer to each other.

5. Send Gifts

Those distances can separate you and your loved one, but that doesn’t mean you shouldn’t take time to do things for each other. You can always do some gift shopping, put it on a courier, and have it mailed to the love of your life.

Sending each other gifts can ultimately show that you think about each other in the long term. Be thoughtful about what you present to them. Here is an example. Does your spouse like to wear watches? If they do, why don’t you surprise them with one as a gift?

6. Send A Care Package

Sending a care a package to your spouse miles away is a fun way of letting them know that you have them in mind. Whenever I used to have international conferences, I could get to receive a care package from my partner, and that made all the difference.

The main idea of the package was to get me in high spirits as I was trying to guess what it could be. This an excellent way to show your partner that you care about them.

7. Pay Attention On Phone Calls

Couples that are together in a long distance relationship tend to spend long hours on the phone together. This is understandable because it’s not like they get the chance to see each other every day.

The big issue about being on long phone calls is that you can easily get distracted by the television or something else. In that case, it’s vital to maintain the flow of the conversation by giving each other undivided attention.

8. Crack Jokes

Laughter is the best medicine. Knowing how and when to crack relevant jokes to your spouse can leave both of you on the ground laughing. On my faraway travels, I could occasionally send memes to my spouse, which could leave her cracking up.

There’s always a special bond shared from laughter, and this is what you want to maintain. All in all, knowing that your partner is happy is the best feeling ever.

9. Surprise Visits

Sending a packaged gift to your love will certainly leave them feeling warm and loved. Even so, replacing the gift item with yourself is the master of all surprises. You have to admit, choosing a gift to send is probably harder than going as the gift yourself.

You can even choose to pull this off on a special occasion such as an anniversary or a birthday. After all, you need to be together and get closer to each other. Try at least not to go more than three months without seeing each other face-to-face.

10. Keep Your Texts/Emails Romantic

Keeping the romance and love alive in a long distance relationship is probably one of the most challenging tasks. This is because you can easily find yourself deeply engrossed in your own life by carrying out various duties and responsibilities on your daily calendar.

Either way, you need always to make sure that you are sensual and romantic in such conversations. The best way to accomplish that goal is simply by calling them by the sweet names that they like or even use personalized love phrases in a text conversation.

11. Voice Chat and Video Calls

Being miles away from your partner doesn’t mean that you can only text and email to maintain the connection. In addition, you can choose to communicate with your partner through video calls and voice chats.

This communication can give them a better visual as compared to photos. Hearing your partner’s voice is also an excellent way to enjoy the beauty of their vocals. The technological world of today has made it easier to do so through various applications that facilitate the same.

12. Love Through Scent

Couples that have been away from each other for a long time can always miss the smallest of things about each other. These things may be their cry, laughter, reactions, and even personal items.

Whichever your case may be, you can use the scent of your perfume or cologne as a way of showing your love. This can be done by directly spraying the scent on a gift or item that you want to send, which will create intimacy on a higher level.

13. Remind Each Other of Past Memories

Several long-distance couples get one or two opportunities to meet and spend some quality time together. Even with the limited chance offered, you can take note of the good times and share them whenever you go separate ways again.

Be it going for dinners out, meeting over coffee, or even sleepovers, reminding your loved one about those moments will keep them hooked on your love. In any case, it’s important to commemorate memories with your partner that probably meant the world to both of you.

14. Share Your Innermost, Deepest Thoughts

Every day from the moment you awaken to the time you go back to bed, there are thousands of thoughts that flitter through your mind. Not all may be relevant to your spouse, but sharing the important ones can stretch your intimacy further.

You may choose to do so through snail love mail, email, or even in texts. Your most profound thoughts are personal, and so letting your partner know about them can make them feel a whole lot more special.

Final Thoughts on Continuing to Spark Love in a Long Distance Relationship

Dating the love of your life from a long distance can have ups and downs, just like any other relationship. It’s best to always keep in mind that relationships can never get easier regardless of the distance.

This is not to say that they’re always difficult to handle, but to show that you can always take your intimacy to the next level by making the right choices for each other.

12 Things to Never Do or Say Around a Sagittarius

November 4, 2019 by Power of Positivity

A Sagittarius is the known hunter of the zodiac, with its element being fire. While they may not be leading the charge in the grouping of zodiac signs of known traits like “the most stubborn signs,” “highly emotional signs,” or “these signs have a hard time forgiving and will seek revenge,” they can fall into different groups of popular traits.

Sags have their traits or qualities that are more like a moral code for them than a set of “rules.” These traits or moral codes that every Sagittarius have are what you will want to know and understand if you’re going to have and keep any relationship with them.

You may think that anyone born under this sign or has this sign-in part of their birth chart can be easily walked all over without speaking up for themselves due to their easier going attitude. You will be in for a rude awakening if you believe that someone born under this sign will not retaliate in any way.

While this sign may not be leading the charge in know groups that many zodiac signs fall into, for example, “never double-cross” or “they are indecisive,” they do lead in one fundamental group: “being free-spirited.” Having a relationship with a Sag can be fun and random.

On the other hand, that relationship can be slightly stressful and end quickly if you don’t follow these rules listed below.

Here’s a List of 12 Things to Avoid Doing (or saying) Around the Fiery Sagittarius

1) Saying they or someone they love lacks passion

One thing a Sagittarius never lacks in doing is following their passion. Be it in their professional or personal life. They do what their heart and their free-spirited natural tells them to go and do.

If they are struggling to find their place in professional life, they do what seems “like a good idea at the time” while searching for their “calling.” Telling them or someone who they love that they lack passion is like saying to them or someone they love that they are not allowed to breathe air. Passion runs in their blood.

While it can seem that a Sag may live by the seat of their pants, they want to live their life by what feels right for them that’s achieved through a somewhat planned out plan.

2) Cheating and lying

No one likes to be lied to, let alone be cheated on. Anyone under any zodiac sign would hate this happening to them. So why do they hate more than say some other signs? Only because it all falls under another category for a Sag, fakeness!

To lie to them or around them brings a nasty cloud of falsehood that they hate touching their energy. To cheat on a Sag or to do something around a Sag that involves cheating is beyond acceptable. In their eyes, there is no reason to lie, to be fake, or to hurt someone.

Consider this to be part of the “10 commandments” for a Sagittarius that you do not break. A healthy and happy relationship or friendship is what they want and need.

3) Try to force them to be lazy for long periods

If the zodiac signs had a modern product to represent them, the Sagittarius sign would have an energy drink or coffee brand logo attached to it. They never stay still! Do not be caught off guard if they have multiple projects going on around the house at different stages, especially when they are stressed.

Its common knowledge that rest is good for the body and the mind. There are scientific articles out there proving it. However, to a Sagittarius, a few too many nights of “Netflix and chill” can make one into a couch potato, and they hate that.

If you want to have a good relationship with anyone born under this sign, make sure that you have a healthy balance between relaxation and adventure.

4) Trying to change their wild nature

Anyone born under this sign will never fall into the straight lace, always predictable lifestyle. You would be wasting your breath if you tried to talk them into having a life that they do not want.

Sags are the type of people who believe in fate. Letting fate take its course can be viewed as a massive influence on their wild nature and how they navigate through life. Think of them having more a rough draft outline of how their life will go then a final draft.

On the other hand, do not think that someone with Sagittarius in their chart or as their sun sign can not be faithful or have long and happy, fulfilling relationships because they absolutely can. Just plan on your life to be filled with more adventure at times than others.

5) Keeping them out of the conversations

They hate when people exclude them from any discussion that could affect them or the ones they love. And, in general, they hate secrets! They will gladly talk your ear off if you let them because they have so much information that they are passionate about. They want to share and be social.

One thing you should also do is if you want to get them a gift for a special occasion but are not sure what to get them, ask their family, lover, or friends when they are not in the room. If you are texting someone for a gift idea, make sure a Sag is not near them if the gift is for them.

While taking these extra steps may seem like extra work, but it will not make them feel like you are helping keep secrets from them and getting them out of the conversation. It will save both of you the feeling of resentment.

6) “You better do this!”

You might want to rethink that command.

One thing a Sagittarius can not stand being said to them or around them is being told what they can or can not do. The immediate thought that comes to them is, “what right is it of you to say that?”

If you want them to do something, it is better to suggest it or to make them believe that it was their idea in the first place.

7) Keeping secrets from them

Be it a little white lie or worse, keeping any secrets from a Sag will irate them to no end. To have a healthy relationship with them would require you to be upfront with about what is going on and to let them in on what is going on even if it adds unwanted stress.

You will be happier in the end if you don’t exclude them or take it to your grave.

8) Never tell them they are wrong without facts to back it up

It would be an understatement to say that someone with this sign in their chart is not up for debate at the drop of a hat. They hate when people tell them they are wrong when there are no facts to back up that claim up.

It does not matter if you have a different opinion or not, if you have no facts to back it or ethical reasons why you disagree, they will prove or at least say you are wrong.

9) Taking the fun out of life

Having a boring life drives this sign crazy. Life should be filled with adventure and seeing where the wind or in this sign’s case, fate takes them. The same goes for the friendships and personal relationships Sags have. They hate when someone takes the fun out of something they hold dear.

If you need them to slow down or to take a day off if you will from their busy schedule, they have you on, suggest a night in, but still doing something that they enjoy. This way, you can get time to relax, and they don’t feel like you are trying to change them.

10) Broken promises

Broken promises translate to being untrustworthy and lying to a Sag. It is different if something uncontrollable comes up, but if you can’t keep your promises or break your word, then it is best not to issue them in the first place.

While it may not make sense to some, being lied to and suffering the disappointments from broken promises hurts Sags deeper then what people give them credit.

11) Fakeness

Unless forced, Sags will not do business with or associate with fake people. This goes back to them not wanting to deal with anyone who cheats, lies, and which only give out empty promises. This fakeness is toxic, and Sagittarius is astute enough to notice this.

12) Harming others

Be it people or animals, to harm others unnecessarily for any reason is uncalled for and cruel. Hurting others is something unjust and unforgivable in their eyes.

Final Thoughts: If You Stay on Their Good Side, Sagittarians Are Great People

After you have read all these moral codes that Sags have, you will have a better understanding of the mindset of a Sag. Be it their sun sign or somewhere in their birth chart, everyone who has this zodiac sign somewhere in their chart will have some of these pet peeves that irritate them.

Sagittarius can make great friends and passionate lovers due to their free spirit and their love for adventure. Do not be scared off by believing that they cannot have faithful and fulfilling relationships because of their wild nature. They can make great partners and friends.

10 Scientifically-Proven Ways to Boost Your Energy

November 4, 2019 by Power of Positivity

We are facing yet another epidemic in the modern world: exhaustion. People complain of being tired for no reason in particular and don’t know how to remedy the situation. It’s no surprise that so many people feel this way with how much weight most of us carry on our shoulders. However, since we all have to find a way to live in this world, how can we thrive instead of just survive? How can we have more energy to take care of our responsibilities without feeling burnt out?

If you go to a grocery store, you’ll see tons of products from pills to powders to energy drinks claiming to boost your vitality. However, most energy drinks only boost your energy due to two ingredients: caffeine and sugar. With so many unhealthy products out there, how can you filter out the harmful ones and hone in on those that will actually benefit your health? We will go over some of the best things you can do to have more energy below.

10 Ways to Boost Your Energy Naturally

1. Reduce your stress.

Stress can drain your energy pretty quickly because stress causes cortisol to be released into the body. This hormone triggers a fight-or-flight response, which is intended to prepare you to take action against a threat. Cortisol in itself is not a bad thing, but too much of it can lower your immune response and make you feel exhausted.

To have more energy, it’s important to take control of the stress in your life. Make a list of everything that stresses you out. In a separate column, write down a solution to each of those stressors. How can you reduce stress from work, family, relationships, finances, etc.?

Another solution to stress is to make time in your day for relaxation. Meditation, yoga, exercise, taking a hot bath, or listening to relaxing music before bed can help take your mind off things and get yourself into Zen mode, at least for a little while.

2. Don’t be a workaholic.

Many people say that the main source of stress in their life is work. Work demands a lot of energy from us, especially if we work overtime. If needed, try to cut your hours at work so that you have more energy for other things, such as exercise, family time, and hobbies you enjoy.

Also, try to delegate at work so that you don’t have as many responsibilities weighing you down. Work can certainly be mentally draining. You need to put yourself first at some point in order to protect your energy and mental health.

3. Move your body.

Exercise offers so many benefits to the human body, including enhancing energy levels. You have more energy from working out for several reasons. For one, it increases endorphins, feel-good hormones that are released when the body needs a quick burst of energy to perform. This is where the term “runner’s high” comes from. Endorphins induce a feeling of euphoria that provides a natural high.

Exercise also boosts your heart health, which can increase your endurance. Because it will take less energy for you to perform daily tasks once your stamina increases, you will have more energy left over for other tasks.

Furthermore, exercise promotes better sleep, which will help you feel sharper and more refreshed each day. A study published in April 2015 in the Journal of Sleep Research studied people with insomnia who exercised for at least 150 minutes each week doing moderate-intensity workouts. Researchers found that the participants had less severe insomnia symptoms as well as a boost in their moods when they exercised the recommended amount.

Also, regular exercise has been proven to increase focus and eliminate “brain fog.” According to a study of older adults published in April 2016 in Oxidative Medicine and Cellular Longevity, a program of 24 weeks of moderate-intensity aerobic exercise improved brain functions such as concentration. A sharper focus will allow you to have more energy throughout your day because your brain will function better.

Exercise can also eliminate depression and anxiety symptoms, which will allow you to have more energy because your mind will be calmer and more focused.

4. Don’t smoke.

Most people know that smoking harms your health in numerous ways, but did you know that it can also drain your energy? Not only does your body have to work harder to pump blood and send oxygen to your brain, but smoking can cause insomnia due to the nicotine present in cigarettes. Nicotine is a stimulant, so if you smoke later in the day, it can lead to restless sleep. Plus, even when you fall asleep, the chemicals in the cigarettes can cause you to wake up in the middle of the night with cravings.

5. Sleep less.

Since most people suffer from sleep deprivation, this advice might seem counterproductive. However, most people spend quite a bit of time in bed not actually sleeping, which can make it difficult for your body to know how much sleep you really need. So, in order to figure that out, you need to restrict your sleep for a while until your body falls into a natural cycle where you feel totally rested the next day.

Here’s some advice on how to get started:

Don’t nap during the day.
Start out with four hours of sleep and work your way up.
If you slept well during those four hours, add 15-30 minutes each night until you feel totally rested when you wake up the next day.
If you find yourself waking up in the middle of the night, don’t just lie in bed and wait to fall back asleep. Get up and read a book, make tea, or do something else that makes you sleepy.

6. Eat healthy foods.

Avoid eating a lot of processed foods with refined starches and sugars, as these get used up by your body fairly quickly. This means that, while you will feel a burst of energy, you’ll also feel quite fatigued after you’ve used it up. Eat mostly whole foods such as grains, fruits, vegetables, avocadoes, nuts, seeds, fatty fish such as salmon, and full-fat dairy. Try to eat small meals frequently so your body gets a steady supply of nutrients; you will have more energy doing this than eating three meals per day.

7. Know when to put down the tech.

Research shows that heavy technology use, especially before bed, can disrupt your circadian rhythm and affect melatonin production, which can lead to insomnia and other sleep disorders. The widespread use of cell phones, tablets, and computers makes it difficult for the body to discern between night and day. We are so heavily attached to these devices. Many people use their phones right up until bedtime. Some people even find themselves waking up in the middle of the night to check their phones!

To combat this growing problem, try limiting your technology use later in the day. After about 6 pm, don’t watch TV, use your phone, or get on the computer. It might seem daunting, but you will get used to it after a couple of weeks. You’ll have more energy the next day since you won’t be exposed to so many artificial lights late in the day.

Technology doesn’t just affect sleep, either. Too much technology has been linked to other health problems such as depression, anxiety, fatigue, eye strain, neck pain, memory problems, and many other conditions. Our cell phones have become practically glued to our hands. While they provide convenience, they might be doing more harm than good. Try using your phone or computer only when you need to and not just out of habit or when you’re bored.

8. Limit alcoholic beverages.

Alcohol is a sedative, so if you want to have more energy, limit alcohol intake. Avoid it especially in the middle of the day when you typically have things to take care of. Also, drinking close to bedtime is not ideal. Alcohol can affect your sleep cycle by causing spikes in your insulin levels, which can lead to waking up in the middle of the night. If you do drink, try drinking earlier in the evening and limit yourself to one or two drinks.

9. Drink H²O more often.

So many people suffer from chronic dehydration and don’t even know it. We’ve replaced water with sports drinks, coffee, and other sugary beverages that do nothing for our health and end up making us thirstier. Water actually gives you energy by hydrating your cells and helping with various bodily functions. It’s important to drink plenty of it throughout the day. Try bringing a reusable water bottle with you to work and refill it a few times per day.

10. Spend time in the great outdoors.

So many people wake up with an alarm each morning. However, sunlight and fresh air can provide a much more relaxing, natural way to get you going. Nature provides one of the most natural energy-boosters. Since most people have access to a park or even just a sidewalk in their neighborhood, this is one of the easiest ways to have more energy. Before work or school, take a walk around your neighborhood or drive to a nearby park. Even if you only have 15 minutes, you’ll feel much more refreshed to start your day.

Final Thoughts on Ways to Have More Energy

Plenty of people reach for coffee or other stimulants to have more energy, but the tips listed above can provide longer-lasting energy. Plus, these natural energy boosters don’t cause your body to crash later on.

In general, try living more naturally by getting plenty of fresh air, eating healthy, moving your body, and turning off the media a couple of hours before bedtime. You’ll start noticing a boost in energy and overall health, which will make you feel happier and more alive.

8 Ways For Empaths To Be More Assertive

November 4, 2019 by Power of Positivity

Did you know empaths, or highly sensitive people, make up 15-20% of the population?

According to Dr. Elaine Aron, the psychologist who coined the phrase “highly sensitive person,” empaths have this trait from birth, and it can be found in over 100 species, including horses, birds, fruit flies, and primates. Dr. Aron pioneered research in the field of sensitivity and continues to research this area of psychology.

Now, if you identify as an empath, you probably feel quite misunderstood in this hectic, fast-paced world where no one seems to notice the subtleties you pick up on. You think that you absorb energies far too readily, and can get overwhelmed by modern society very quickly.

People might often tell you to “stop being so sensitive,” but you get tired of hearing it because you don’t know how to change your innate traits. And, you shouldn’t have to. However, you also shouldn’t allow people to treat you like a doormat, because that doesn’t serve your best interests, either.

Because we know the plight of the empath, we decided to craft a shortlist to help out those who feel they could use some assistance in becoming more outspoken and direct, without being rude.

Here are eight ways for empaths to be more assertive:

1. Don’t be afraid to say no

Many times, empaths feel they can’t maintain their sensitivity while also speaking up for themselves and possibly letting others down. Remember, though, when you say no to someone’s request, this doesn’t make you a bad person.

It merely means you have a lot on your plate, and can’t possibly make everyone happy. In life, we have a limited amount of time each day, and can’t always get everything done that we’d like to.

However, prioritizing things can help you knock off the critical tasks on your list, and saying no further aids you in managing your time wisely. If someone gets hurt because you said no, remember that they have the responsibility to choose how they want to feel, and your response shouldn’t dictate their emotions.

Here’s proof of why you should say no more often. According to a Mayo Clinic survey of interns, the result of saying yes to everything can result in feeling burned out and overworked. Saying no is vital in the workplace and in personal relationships to avoid feeling like a doormat.

2. Always follow your heart

Empaths can often get swept up in the idea that they have to do what others want them to do. This happens because they have a duty here to heal the planet and everyone on it. Empaths, in a way, have the qualities of a superhero. However, but often don’t take time to look after themselves properly.

Remember that even Superman had Kryptonite, and you must also stay strong by avoiding falling into this trap.

Never sacrifice your dreams to please others; this won’t lead to fulfillment in the long term. Following your heart means bravely stepping into the path of your dreams and not letting anyone stand in the way. Just focus on improving your own life and doing things that feel good to you, and this will help you become more assertive.

3. See others as your equals

Empaths can easily suffer from an inferiority complex or feeling less than others. They might feel they have a lower value or less to offer than other people, and therefore, it affects their jobs, relationships, and almost every aspect of life.

Remember that others have insecurities, too; they just might not show them. Everyone on this planet must fight the same battles, but their attitudes and relationships with themselves determine how they see life, and how it treats them. Never discount yourself by comparing yourself to others – focus on your view of yourself, and forget what others think about you.

Remember that your keen sense of empathy is a gift that distinguishes you from others. It’s not the negative that you sometimes feel it can be.

4. Don’t be a people pleaser

People-pleasing might seem harmless. But in reality, it can quickly become dangerous and self-destructive. When you try to bend over backward to please everyone, you push your needs to the back burner. By ignoring your own needs, you are on a fast-track to feeling exhausted.

If you have high self-esteem, you’ll realize that you need to meet your own needs first before you can take care of everyone else.

The person you most need to please is the beautiful human being who is looking back at you in your mirror.

5. Think about your own needs too

Just as we spoke about in the last point, you need to make time for self-care and self-love. You can’t always serve others and let your energy become depleted. Remember, one empty jug cannot fill another. That saying means that you can’t help others if you don’t first help yourself.

Take time for self-care. Some things you can try to include the following:

Indulge in a hot bubble bath or shower with your favorite essential oil.
Savor a nice hot cup of your favorite tea.
Spend time exercising outdoors in nature to feed your soul and care for your body.
Meditate or do yoga to stay connected and quiet your thoughts.
Take an impromptu nap if you feel overly tired.

Each of these small actions adds up to showing yourself a whole lot of love. This care is essential in times when you feel you need to grow stronger.

6. Speak up when you think others mistreat you

Don’t let others walk all over you and treat you however they see fit. This point is challenging for empaths, who are natural people-pleasers (as previously mentioned). You are so attuned to the feelings of others that you hesitate to take up for yourself.

Have enough self-respect to confront them if you feel that someone else has crossed their bounds. You can still have a civil discussion with someone even if the topic of conversation isn’t necessarily pleasant. When you sit down and talk with someone to let them know that they disrespected you, this will go a long way in increasing your assertiveness.

7. Take time to think about your responses

Don’t just say what you think people want to hear. Empaths are profoundly honest and sometimes brutally so.

If you don’t feel like getting dinner tonight with a friend, then say so. Slow down and think about your responses first before you blurt out something that will please others. So, before you speak, first ask yourself, “Is this really what I want to say or do?”

If not, then reformulate your answer inside your mind before you share it with others.

8. If you don’t feel confident, act like it anyway

The old “fake it til you make it” saying applies here. If you start to move confidently, even if you don’t feel like it, you can trick your brain into making you think you have confidence. In fact, studies show that faking confidence can even help you get ahead in the workplace because it makes you seem competent, and bosses only go by what they see on the surface, anyhow.

In other aspects of your life, such as relationships, appearing confident can help empaths increase their self-esteem, and therefore, become more assertive.

Final Thoughts: Why Empaths Should Be Assertive

Empaths are so highly sensitive that they are keenly aware of the emotions and intentions of others around them. In fact, they become so attuned to others that don’t spend enough time caring for their own well-being. At least in part, this situation stems from the desire to avoid hurting the feelings of other people. The flip side? It exposes empaths to burnout and being taken advantage of.

Knowing that this tendency is a common denominator for many HSPs proves that you are not alone. Empaths are part of a select group of people who have unique gifts to share with the world. But first, you must be at your strongest. Be assertive, be you!

What Everyone Should Know About Mindfulness at Work

November 3, 2019 by Power of Positivity

The fact is that a “routine” is a near-universal, a daily fact of life. In a “traditional” home, one or both of the parents go to work, and children go to school, and–if they’re fortunate enough–see each other for a few hours in the evening. Unfortunately, we often run from task to task by rote and not with mindfulness.

For the typical person, work takes up 1/3 of their time on Earth (another 1/3 allocated to sleep.) The average life expectancy of an adult within the United States is 78.74 years. Assuming an 8-hour workday, this means that the common man or woman will work about 176,378 hours during their lifetime.

Note: we understand that this is a rough number, as we’re not considering retirement, vacation, overtime, and a few other vital variables.

“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future; live the actual moment. Only this moment is life.”- Thich Nhat Hanh

In the quote above, Thich Nhat Hanh, a Vietnamese Buddhist monk, describes how to be mindful during a routine practice — drinking tea, in this instance.

This article discusses how we can use work time to become better versions of ourselves using mindfulness.

First, we’ll cover some basics about mindfulness (what it is, its purpose, etc.) Second, we’ll explain how these centuries-old practices can benefit the ones we love and us.

It is our sincere hope that this article is well-received and that it helps the millions of people out there who are struggling with job satisfaction. Most importantly, we hope that our readers understand and implement the principles of mindfulness in their daily lives—at work or anywhere else.

What is “mindfulness?”

Although our intelligent readers are probably well-versed on the basics of mindfulness, it may be beneficial to explain the basic principles of the practice further.

First, mindfulness is a type of meditation called “mindfulness meditation,” “concentration meditation,” “single-pointed meditation,” or “single-pointed concentration.” It is essential to understand that mindfulness meditation can be practiced anywhere at any time, regardless of circumstance.

Second, mindfulness meditation is simple in concept, but often challenging to execute and sustain – at least during the initial phases. The reason is quite simple: mindfulness meditation requires “tunnel vision-like” focus, completely immersing oneself in all tasks, small and large.

Mindfulness meditation requires our cognitive resources to be 100 percent present and focused on the task at hand. A job may be as simple as washing dishes or preparing your child’s lunch to something intricately complex, such as writing a new programming code or drafting a business plan for potential investors.

Why practice mindfulness meditation at work?

In essence, mindfulness meditation requires disrupting and discard any thoughts or feelings that may throw you “off course” from what you’re doing here and now. The practice requires the ability to do so under less than desirable conditions, which often includes work-based tasks.

In studies devoted to job satisfaction (or lack thereof), 70 to 80 percent of people strongly dislike (or hate) their job. The chances are that you’re of the people who despise commuting to your workplace every morning.

Ancient Buddhism likens the mind of a human being to that of a monkey (AKA “monkey mind.”) Statititians estimate that the average person has between 50,000 to 70,000 thoughts per day. Given this statistic, what do you think the probabilities are (remember, 70 to 80 percent of people hate their job) that negative thoughts dominate during one’s time at work?

The odds are that the average person, consciously or subconsciously, has many negative feelings and thoughts throughout the workday.

Yet, this negative frame of mind is EXACTLY WHY one should consider mindfulness meditation during work.

As you become more proficient at mindfulness and mindfulness meditation, you will disengage the brain’s autopilot mode and bring it back under your control.

Five simple ways you can practice mindfulness at work

As mentioned, at least at the beginning, mindfulness meditation is a straightforward yet exhausting endeavor. In one concise sentence, this is what you should be doing:

1 – Devote your full attention to whatever work-related task you are doing.

If you’re drafting an email to a colleague, your attention should be wholly directed to the email. If you’re having a conversation with a boss or subordinate, your concentration should be directed entirely toward the dialogue.

Multi-tasking is a myth. You cannot simultaneously perform two important tasks at the same time. You are setting yourself up for frustration instead of powering up your positivity by trying!

Here are a few other ways you can become more mindful while on the job.

2 – Be grateful you have work

Even if you aren’t working at a job you love, you have the potential to earn income every day. Instead of a mindset of negativity about why you hate your job, focus on the plus side.

Aside from earning money, you are developing job skills, building a network of professional relationships, and sharpening many life skills every day that you report to work. Open your heart to gratitude. It will change your life.

Some people share that a gratitude journal is their favorite way of keeping track of their bounties of blessings regularly.

3 – Take your lunch breaks (outside when weather permits)

So many of us eat lunch at our desks. We don’t even give nourishing our bodies the time it deserves. However, eating lunch is more than consuming a sandwich and an apple. It recharges your very soul and gives you the spark you need to power through the rest of your afternoon.

Take your lunch break. Away from your desk! As you eat your food, savor the flavor and texture. Clear your thoughts about the workload awaits you for that short lunch period.

And when the weather is beautiful, head outdoors for your break time. You’ll enjoy the kiss of sunshine on your face, the sweet chirps of birds, and the breeze caressing your skin. Be at one with nature as you enjoy your lunch hour.

4 – Exercise during the day

Throughout your workday, take a few minutes to treat your body to the gift of motion. This practice is particularly imperative if you work at a desk-bound job.

Stretch your arms high above your head and inhale. Slowly lower your arms and exhale. Feel an awareness of the motions and also your breathing. Notice how they sync up as you repeat this.

Do gentle side lunges to stretch out your leg muscles. Hold each lunge in place for 20 seconds and focus on slow and gentle breathing patterns as you feel the stress of the workday leave your body.

These stretching and breathing sessions should last only 5 minutes or less. However, they will make an enormous difference in your mindset if you perform them twice daily (once in the morning and once during the mid-afternoon lull).

5 – Embrace technology

Many of us have a smartphone or a fitness watch. And, many of those have apps that can help you become a more mindful employee. For example, the Fitbit lineup offers an app called “Relax.” This app guides you through a two-minute deep breathing session. It helps you to slow down, refocus, and take in the moment.

Think you’ll forget to do this exercise? Then use the alarm function on your watch or phone to remind you!

Final Thoughts on Practicing Mindfulness at Work

If you’re practicing mindfulness now, you may find that the mind is hesitant to obey your commands. To “reign in” a wild mind is similar to taming a wild animal—a significant amount of effort is required upfront and some gentle guidance afterward.

No matter if your mind wanders off after a second, a minute, or an hour, whenever you notice your mind being undisciplined, gently bring it back to the task at hand. Initially, you may need to “bring it back” many (many) times throughout the day. However, as you become familiarized with mindfulness, sustaining attention—no matter how difficult the task—will eventually become as natural as breathing.

10 Health Benefits of Peanut Butter

November 3, 2019 by Power of Positivity

Peanut butter is one of the most savory and delicious foods that are healthy at the same time. This food includes peanuts or other nuts that have various nutritional benefits.

Nut butter can assist in blood sugar control, weight loss, and bodybuilding. It also helps in improving heart health and curing gallstones, among other benefits. If you are looking for a food that has many nutrients and minerals, peanut spread is your ideal pick.

Here are ten amazing peanut butter benefits

1. Managing Levels of Blood Sugar

Peanut butter is a food low in carbs and has plentiful levels of protein and fats together with some fiber. These features mean that peanut spread can be an excellent option for individuals with diabetes. It will not negatively affect blood sugar levels, as long as it does not contain added sugar.

According to the American Diabetes Association (ADA), people need to consume monounsaturated fats instead of saturated fats in their meals. They state that peanut spread, peanut oil, and peanuts provide excellent sources of monounsaturated fats.

A small study in 2013 revealed that consuming peanuts or peanut butter during breakfast could assist ladies with obesity and a high risk of type 2 diabetes. How? By managing their levels of blood glucose. According to the research, participants who included nuts in their breakfast had lower blood glucose levels. They also reported minimal hunger compared to ladies who consumed a breakfast with a similar carb amount and zero nuts.

Peanut spread is an excellent source of magnesium, which is a critical nutrient for individuals with diabetes. Continuous periods of high blood sugar can decrease levels of blood sugar in the body. Low levels of magnesium are related to type 2 diabetes and prediabetes.

2. Bodybuilding

Numerous fitness enthusiasts and bodybuilders include peanut butter in their diets for many reasons. Amounts of calories will, of course, vary depending on metabolic rate, activity level, and stature. However, the usual daily recommended intake of calories ranges between 1,600 and 2,400 calories daily in females and a maximum of 3,000 calories daily in adult males.

Peanut spread has high levels of calories and is an excellent way to boost your intake of unsaturated fat and calories. Nut butter is a top protein source, which is critical for repairing and building muscles. Even though peanut butter is an incomplete protein, which means it lacks some of the essential amino acids needed by the body, it still counts toward your daily protein intake.

If you spread your nut butter on whole-grain bread, you will obtain a full protein meal since the bread has methionine amino acid, which is not present in peanut spread.

3. Improved Heart Health

Peanut butter has many nutrients that can boost heart health. They include vitamin E, magnesium, niacin, polyunsaturated fatty acids, and monounsaturated fatty acids.

The proportion of saturated fats to unsaturated fats in a diet is critical to the health of your heart. Nut butter has the same ratio as that of olive oil, another heart-healthy alternative. High consumption of nuts is related to a decreased risk of death from heart disease and other causes.

Research recommends peanuts as a cost-effective means of improving heart health in particular individuals. According to studies, consuming 46 g daily of nut butter or peanuts as part of an ADA diet plan for half a year may benefit the heart. It can also boost profiles of blood lipids and control weight for individuals with diabetes.

But since peanut butter has a lot of calories, you should restrict its consumption if you want to avoid gaining weight. Consuming more than the recommended quantity will also boost sodium and fat intake, which fails to benefit the heart.

4. Weight Loss

Numerous studies reveal that consumption of peanuts and other nuts can assist individuals in maintaining their weight or even help with weight loss. This improvement could be because peanuts boost satiety due to their high levels of fiber, fat, and protein content.

According to a study in 2018, the consumption of nuts like peanuts can assist in reducing your risk of being obese or overweight. This study compared the lifestyle and dietary data of more than 373,000 individuals from 10 European nations over five years.

Earlier studies relying on data collected from more than 51,000 female adults showed that those who consumed nuts two times per week or more faced a bit less weight gain over eight years compared to female adults who rarely consumed nuts.

5. Improves Brain Health and Memory

In addition to improving the health of the body and heart, other peanut butter benefits include boosting brain health and assisting in warding off conditions like Alzheimer’s. The Peanut Institute states that peanuts are rich in vitamin E and niacin. These serve as essential nutrients in the prevention of age-related cognitive decline and Alzheimer’s.

Research involving 4,000 participants of more than 65 years old discovered that those who consumed more niacin had a higher likelihood of retaining their cognitive abilities compared to those who didn’t.

Another study involving 815 adults aged over 65 years showed that eating foods rich in vitamin E helped in protecting them against Alzheimer’s. However, supplements rich in vitamin E had no impact. Additionally, participants who consumed more niacin and vitamin E had a 70 percent decreased risk of getting Alzheimer’s compared to participants who did not have as much.

Consuming just an ounce of peanuts provides 3 mg of vitamin E. This is 20 percent of the RDI. Moreover, nut butter has a resveratrol agent that is efficient against nerve degeneration disease and Alzheimer’s disease.

6. Risk of Breast Disease

Consumption of peanut spread, particularly from a tender age, can decrease benign breast disease (BBD) risk, which boosts the likelihood of getting breast cancer. According to the Breast Cancer Research Treatment Journal, consumption of nuts and peanut spread at any age can decrease the risk of getting BBD by 30 years of age.

The researchers assessed the data of more than 9,000 American schoolgirls. Other pulse types like soy and beans, together with other nuts and vegetable fats, can also protect you from BBD. Even individuals with breast cancer family history had a critically decreased risk when they consumed nut butter and these foods.

7. High in Antioxidants

While nut butter has numerous minerals and vitamins, it is also rich in antioxidants. According to a stury, the resveratrol antioxidant present in peanuts assists in preventing damage to blood vessels and prevents blood clots. This antioxidant can also assist in reducing cardiovascular disease risk.

Peanut spread has higher levels of antioxidants compared to beets, carrots, and apples; it is similar to levels present in strawberries and blackberries. Research by the University of Florida discovered that peanuts have high levels of polyphenols.

Polyphenols refer to thousands of molecules that are plant-based; they possess antioxidant properties that aid in the proper functioning of enzymes and the termination of dangerous free radicals that cause damage to cells. Consumption of peanut spread and roasted peanuts can improve levels of antioxidants by as much as 22 percent.

8. Plenty of Minerals and Vitamins

Another one of the many peanut butter benefits is the numerous vitamins and minerals it has. Peanut spread is filled with potassium, which works to regulate fluids in the body. A single serving of nut butter provides 208 mg of potassium; it is ideal for maintaining good kidney and heart health, as well as the optimal functioning of the other organs.

Moreover, it has vitamins B6 and E that safeguard the heart and aid in the normal functioning of the brain. It also has high levels of niacin that benefit your skin, nerves, and gut. Other minerals include riboflavin for metabolizing proteins, carbs, and fats, thiamin for converting carbs to energy, and folate for preventing thiamin and heart disease.

Nut butter also has trace amounts of iron, manganese, copper, and selenium.

9. It’s a Functional Food

If you are looking to start your day healthily, you should consider spreading a spoonful of nut butter on toast. Peanut spread is deemed a functional food since it has numerous healthy-offering components. It has useful compounds like minerals, vitamins, polyphenols, proteins, antioxidants, and fibers.

Including it in your diet will make your meals healthier. Nut butter also offers phytosterols, flavonoids, resveratrol, and phenolic acids that assist in blocking the absorption of cholesterol from your foods.

Additionally, nut butter is an excellent source of bioactive compounds such as Co-enzyme Q10 and 20 amino acids rich in arginine, which is crucial for protein biosynthesis and disease prevention.

10. Reduction of Gallstones

While it has been a widespread belief that high fat intake results in gallstones, there is proof that the condition is more common in individuals who consume a diet low in fat. Gallstones are significantly based on cholesterol, but they can easily be cured if your blood has sufficient cholesterol. In this case, the cholesterol is a solvent that prevents gallstones from developing and dissolves them as well.

Diets that have low-fat levels are unable to treat gallstones, and so an occlusion is formed. Nut butter is an excellent way to safeguard against gallstone formation since it has high-fat levels.

Final Thoughts on Peanut Butter and Nutrition

If you are ailing from diabetes, gallstones, weight gain, and any other condition cured by these peanut butter benefits, then you should try incorporating peanut spread in your diet. You can have it with toast during breakfast or enjoy it with fruit or other snacks. It is always ready, and you can have this nutritious food on the go.

Before Starting a Paleo Diet: 7 Essential Things You Must Know for Success

November 3, 2019 by Power of Positivity

Are you considering a Paleo diet?

Before starting a paleo diet, it’s important to know what you’re really stepping into.

While the idea of eating like our ancestors sounds simple, the lifestyle comes with both benefits and challenges.

From what foods you’ll enjoy most to the common mistakes beginners make, understanding the essentials upfront can help you decide if this approach is right for you—and set you up for success.

🥗 What Is the Paleo Diet?

The Paleo diet, sometimes called the “caveman diet,” is a nutritional approach that mimics the way early humans are believed to have eaten.

Instead of focusing on calories, it emphasizes food quality—whole, natural, and nutrient-rich ingredients.

🌱 Core Principles

• Eat whole foods: fresh fruits, vegetables, lean meats, nuts, and seeds.

• Avoid processed items: refined sugars, packaged snacks, and artificial ingredients.

• Eliminate modern staples: grains, legumes, and most dairy products.

💪 Why People Choose Paleo

Many people adopt Paleo for weight management, better digestion, and improved energy. Others enjoy the simplicity of eating closer to nature, without the overwhelm of counting macros or tracking points.

To help you see the difference more clearly, here’s a quick comparison of Paleo-friendly foods versus the ones you’ll want to avoid.

⚖️ Pros and Cons of Consuming a Paleo Diet

You may be considering “going Paleo” as a way to achieve weight loss. While that’s a common motivation, many people discover additional health benefits along the way. Still, it’s important to acknowledge the challenges, too.

Here are some of the key pros and cons, as outlined by the care team at the University of Pittsburgh Medical Center.

Pros

Here are three primary reasons people choose this lifestyle:

1️⃣ It’s a naturally anti-inflammatory diet

Paleo emphasizes whole, nutrient-dense foods. Items like berries, fruits, nuts, and healthy fats contain natural anti-inflammatory properties that support overall health.

2️⃣ You’ll feel satisfied longer

Thanks to healthy fats, seeds, and protein-rich foods, Paleo meals keep you fuller for longer. This satiety can help reduce overeating and support weight loss efforts.

3️⃣ Cleaner food sources

By eliminating heavily processed foods, preservatives, and additives, the Paleo diet encourages eating closer to nature, which many find improves both energy and well-being.

Cons

Here are three common challenges linked to Paleo:

1️⃣ It can be costly

Fresh, organic meats, produce, and nuts may strain your budget. However, some find they save money by avoiding packaged and convenience foods—trading one expense for another.

2️⃣ It’s tough for vegans and vegetarians

Since Paleo excludes legumes and beans—staple protein sources for plant-based diets—this lifestyle can be difficult for those who avoid meat.

3️⃣ You’ll miss grains

If you enjoy whole grains, Paleo may feel restrictive. By cutting them out, you lose the satiety and energy boost they provide, which some people find hard to replace.

🥦 Paleo Diet Foods List

One of the biggest questions people ask before starting a Paleo diet is, “What exactly can I eat?”

Since Paleo is based on the foods of our hunter-gatherer ancestors, it focuses on whole, unprocessed ingredients that provide natural energy and nourishment.

Instead of counting calories or measuring portions, the plan emphasizes quality—choosing foods that fuel your body and eliminate unnecessary additives.

In general, the Paleo diet includes lean meats, fish, eggs, fresh fruits, vegetables, nuts, seeds, and healthy fats such as olive oil and coconut oil.

It avoids modern staples like grains, legumes, dairy, processed sugar, and packaged foods.

This way of eating not only reduces exposure to chemicals and preservatives but also helps stabilize blood sugar and support long-term health.

Many people find that keeping a clear food list on hand makes Paleo much easier to follow.

Whether you’re meal planning, grocery shopping, or simply trying to stay on track, knowing what’s allowed and what isn’t takes away the guesswork.

👉 To make things simple, here’s a complete Paleo Diet Foods List showing what you can enjoy and what to avoid:

✅ Paleo-Friendly Foods

🚫 Foods to Avoid

🥩 Grass-fed meats, poultry, fish, eggs

🍗 Processed meats (hot dogs, deli meats)

🥗 All fresh vegetables (leafy greens, broccoli, carrots, peppers)

🌽 Starchy vegetables (corn, white potatoes)

🍎 Fruits (apples, berries, bananas, citrus, melons)

🥫 Canned fruits with added sugar, fruit juices

🌰 Nuts & seeds (almonds, walnuts, sunflower seeds, chia, flax)

🥜 Legumes (beans, peanuts, lentils, soy)

🥑 Healthy fats (olive oil, avocado oil, coconut oil)

🍟 Unhealthy oils (canola, soybean, vegetable, margarine)

🥥 Dairy alternatives (almond milk, coconut milk)

🥛 Dairy products (milk, cheese, yogurt, butter)

🍯 Natural sweeteners (raw honey, maple syrup)

🍩 Processed sugar, candy, baked goods, soda

📋 7 Things to Know Before Starting a Paleo Diet

If you’re thinking about going Paleo, it’s smart to know what to expect.

While this lifestyle offers numerous advantages, it also presents unexpected challenges for novices.

Here are seven important things to keep in mind before starting a Paleo diet:

1️⃣ Transition Slowly

Any diet that removes everyday staples is tough to jump into.

Coffee, bread, or peanut butter may be difficult to give up overnight, leading to intense cravings. Instead, approach the diet gradually.

Start by cutting out foods that are easier to release (like quinoa, oats, or wheat), then move on to bigger ones such as rice or corn. This gives your body time to adjust and helps you stay consistent.

2️⃣ You May Not Always Lose Weight

While many people turn to Paleo for weight loss, it’s not guaranteed.

The diet includes plenty of fruits, vegetables, lean proteins, and healthy fats—which are nutritious but also calorie-dense.

For example, a single avocado has about 264 calories. Long-term weight management depends more on overall eating habits and behavior than just following one diet.

3️⃣ Risk of Nutrient Deficiencies

Because Paleo cuts out dairy, you may miss out on calcium and vitamin D—both essential for strong bones and a healthy immune system.

To fill the gap, eat Paleo-friendly sources such as broccoli, almonds, leafy greens, mushrooms, and fatty fish. If needed, consult your doctor about supplements.

4️⃣ Meals Can Feel Repetitive

Many beginners fall into the habit of eating the same protein-and-vegetable plate every day. Without creativity in recipes and cooking methods, boredom can set in quickly—one of the main reasons people quit Paleo.

Explore new ingredients and flavors to keep meals exciting.

5️⃣ Protein Isn’t the Enemy

Paleo is naturally high in protein from meats and fish, but that’s not a bad thing.

Research shows that a high-protein diet is safe for most healthy individuals and helps curb hunger. The key is balance—don’t forget to include fruits, vegetables, and healthy fats like nuts and seeds so you’re not missing other vital nutrients.

6️⃣ It Can Be Time-Consuming

Grocery shopping and meal prep take more effort on Paleo, especially since you’ll focus on fresh, organic, and grass-fed options.

Eating out isn’t always easier—many “organic” restaurants still use non-Paleo oils. Be prepared to spend more time in the kitchen, particularly for dinners.

7️⃣ You’ll Eat a Lot of Sweet Potatoes

Carbs aren’t the enemy—the source of carbs is what matters.

Paleo avoids processed carbs like cookies, cakes, and soda but embraces healthy, fiber-rich ones like fruits, vegetables, and sweet potatoes.

These provide lasting energy, support digestion, and keep you full longer. Sweet potatoes, in particular, are a delicious, nutrient-packed staple on most Paleo plates.

Before Starting a Paleo Diet: FAQs

Is the Paleo diet good for weight loss?

Yes, many people lose weight on Paleo because it eliminates processed foods and focuses on whole, nutrient-dense meals.

However, results vary depending on portion sizes, activity levels, and long-term eating habits.

Can you have dairy on Paleo?

No, traditional dairy products like milk, cheese, and yogurt are not allowed. Paleo emphasizes foods our ancestors likely ate, so dairy is typically replaced with alternatives like almond or coconut milk.

Are grains allowed on Paleo?

Grains—including wheat, rice, oats, and corn—are excluded from the Paleo diet. The plan encourages getting carbohydrates instead from fruits, vegetables, and starchy foods like sweet potatoes.

Can I have sweets on Paleo?

Processed sugars, candy, and baked goods are off-limits. That said, natural sweeteners like raw honey or pure maple syrup can be enjoyed in moderation as Paleo-friendly alternatives.

Is Paleo safe long-term?

For most healthy people, Paleo can be followed long-term, especially if you eat a wide variety of foods.

However, because it eliminates certain food groups, it’s wise to monitor nutrient intake and consult a healthcare professional if you have concerns.

🌟 Conclusion: Is the Paleo Diet Right for You?

Before starting a Paleo diet, it’s important to remember that no single eating plan works for everyone.

Paleo offers many benefits—from reducing processed foods to supporting weight management and energy—but it also comes with challenges like higher grocery costs and limited food variety.

If you choose to adopt a Paleo diet, proceed cautiously.

Focus on adding more whole, nutrient-dense foods first, and then slowly phase out less healthy options. Listen to your body, keep meals varied, and don’t be afraid to adjust the plan to fit your unique lifestyle.

Most importantly, view Paleo as a guide rather than a rigid rulebook. This method works best with mindful eating, regular exercise, and balance.

Whether your goal is weight loss, better digestion, or simply eating cleaner, Paleo can be a powerful tool when approached with patience and flexibility.

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

10 Ways To Stay Fit Throughout Your Pregnancy

1. Track your steps.

2. Exercise at least once a day.

3. Drink lots of water.

4. Stay on top of prepping healthy meals and snacks.

5. Lift weights.

6. Get lots of rest.

7. Do prenatal yoga or stretching.

8. Take your vitamins.

9. Reduce stress.

10. Listen to your doctor.

Final Thoughts on Keeping Your Body Fit During Pregnancy

Every day is a day to shine. Shine on!

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

10 Ways To Stay Fit Throughout Your Pregnancy

1. Track your steps.

2. Exercise at least once a day.

3. Drink lots of water.

4. Stay on top of prepping healthy meals and snacks.

5. Lift weights.

6. Get lots of rest.

7. Do prenatal yoga or stretching.

8. Take your vitamins.

9. Reduce stress.

10. Listen to your doctor.

Final Thoughts on Keeping Your Body Fit During Pregnancy

What is meditation?

What Science is Saying

1 – Harvard scientists state that meditation can shape your brain

2 – American Heart Association – Meditation can reduce heart attack, stroke, and death

3 – MIT and Harvard neuroscientists assert that this practice can reduce distractions and relieve pain

Final Thoughts on the Healing Power of Meditation

How to Keep the Love Strong in a Long Distance Relationship

1. Make Frequent Phone Calls

2. Send Morning Texts

3. Send Photos of Your Day

4. Schedule Date Nights

5. Send Gifts

6. Send A Care Package

7. Pay Attention On Phone Calls

8. Crack Jokes

9. Surprise Visits

10. Keep Your Texts/Emails Romantic

11. Voice Chat and Video Calls

12. Love Through Scent

13. Remind Each Other of Past Memories

14. Share Your Innermost, Deepest Thoughts

Final Thoughts on Continuing to Spark Love in a Long Distance Relationship

Here’s a List of 12 Things to Avoid Doing (or saying) Around the Fiery Sagittarius

1) Saying they or someone they love lacks passion

2) Cheating and lying

3) Try to force them to be lazy for long periods

4) Trying to change their wild nature

5) Keeping them out of the conversations

6) “You better do this!”

7) Keeping secrets from them

8) Never tell them they are wrong without facts to back it up

9) Taking the fun out of life

10) Broken promises

11) Fakeness

12) Harming others

Final Thoughts: If You Stay on Their Good Side, Sagittarians Are Great People

10 Ways to Boost Your Energy Naturally

1. Reduce your stress.

2. Don’t be a workaholic.

3. Move your body.

4. Don’t smoke.

5. Sleep less.

6. Eat healthy foods.

7. Know when to put down the tech.

8. Limit alcoholic beverages.

9. Drink H2O more often.

10. Spend time in the great outdoors.

Final Thoughts on Ways to Have More Energy

Here are eight ways for empaths to be more assertive:

1. Don’t be afraid to say no

2. Always follow your heart

3. See others as your equals

4. Don’t be a people pleaser

5. Think about your own needs too

6. Speak up when you think others mistreat you

7. Take time to think about your responses

8. If you don’t feel confident, act like it anyway

Final Thoughts: Why Empaths Should Be Assertive

What is “mindfulness?”

Why practice mindfulness meditation at work?

Five simple ways you can practice mindfulness at work

1 – Devote your full attention to whatever work-related task you are doing.

2 – Be grateful you have work

3 – Take your lunch breaks (outside when weather permits)

4 – Exercise during the day

5 – Embrace technology

Final Thoughts on Practicing Mindfulness at Work

9. Drink H²O more often.