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The 7 Types Of Meditation : Which One Is Right For You?

July 3, 2019 by Power of Positivity

Meditation is practiced around the world in all different cultures. It is not more common among any one group, as a wide variety of men and women practice meditating each day. Just like there are many different types of people who meditate, there are also many different types of meditating.

There are many different types of meditation, so there are many you can try until you find the perfect one for you and your lifestyle. The type that works for someone else may not be the right one for you, so it is important to try different ones until you have found one that works.

While the busy world we live in can bring a large amount of stress to your life, meditation is a natural and safe way to reverse some of the effects. Many of the types can be done anywhere, giving you the chance to release some tension in the middle of your busy day.

There are 7 types of meditation that are popular among teachers and students alike. They are easy to learn and are super beneficial in both mental and physical ways. Before getting started on the 7 types, it is important to first discuss the benefits.

Benefits of Meditation

There are many benefits to meditation and, while many of the benefits are mental, there are also plenty of physical benefits involved, as well.

Brings a sense of calmness
Can help reach inner peace
Helps you cope with stress
Teaches you mindfulness
Helps with focus
Brings awareness to your speech, thought processes, and actions
Helps you see how your actions affect those around you
Promotes self-awareness
Lowers blood pressure
Reduces pain
Reverses PTSD and other disorders

7 Types of Meditation

1. Loving-kindness

You may have heard this type being called “Metta”, but the more common name is loving-kindness. This type focuses on creating a mindset of love and kindness, even toward the things you don’t want to love or show kindness to. By having an attitude of love and kindness toward your sources of stress (people included), you are allowing yourself to minimize your stress and negative feelings.

You begin loving-kindness meditating by breathing in deeply and opening your mind to receiving love and kindness from yourself and others. While you breathe out, you will breathe out love and kindness toward whatever it is that is causing you stress. If a specific person is causing you stress, focus on breathing love and kindness out to them.

You will continue this exercise repeatedly until you feel love and kindness toward the point of stress. The end result is a feeling of love, compassion, and kindness toward yourself and others. Additionally, it’ll reduce your feelings of frustration, resentment, personal conflict, and other negative emotions.

2. Progressive Relaxation

Sometimes referred to as body scan, progressive relaxation is a type of meditation that eases specific tension in your body. The goal is to scan your body for specific areas that need relaxation and focus on those areas of the body.

To do this, you will start at your feet and progressively work your way up the top of your body. There are a few ways to do this type, however, so you have to decide which method would be best for you.

The first method involves tensing your muscles and then relaxing them while the second method involves visualizing a wave moving over your body, releasing the tension as it goes. The benefits of progressive relaxation will help you feel calm and relaxed, and it can also reduce pain. It can also help you relax enough to fall asleep comfortably.

3. Mindfulness

This type is intended to help you be present in the moment. It allows you to be more aware of what is going on around you. This is good for anyone who finds themselves living in the past and being afraid of the future.

Additionally, this will benefit you if you find yourself being impatient. During a wait, you should be able to notice the wait but avoid frustrating feelings or anger. While practicing this, you will take note of your surroundings.

Basically, encourage yourself to notice any sights, sounds, or smells. This releases your mind from thoughts of the past or future. It also reduces the amount of negative emotion you may feel, improves your focus and memory, reduces emotional reactions, improves relationships, and reduces blood pressure.

4. Breath Awareness

Breath awareness uses mindfulness, so you’ll have to learn that type of meditation first. Once you have mastered mindfulness, you are ready to learn and practice breath awareness.

To start, you will breathe in slowly and deeply while counting your breaths. You don’t have to count to a certain number, the counting is only to help you focus on nothing other than your breathing.

Breath awareness can lead to less anxiety and stress, more concentration and focus, and better emotional control. Essentially, it’ll just lead to a feeling of general well-being and relaxation.

5. Kundalini Yoga

This is one of the only types that require physical activity. You will combine physical movement with deep breathing and positive affirmations.

There are many different poses that you can choose from to do Kundalini Yoga, so sometimes going to a class is a good place to start. Otherwise, you can find poses online and practice them on your own at home.

The right meditative poses increase your wellness and cleanse your mind.

Kundalini Yoga may improve physical strength, reduce pain, and improve mental health. Studies have shown that this type can lessen feelings of depression and anxiety.

6. Zen

Also known as Zazen, Zen is popular in Buddhist culture. This type of meditation requires steps and postures that must be done correctly each time. Because of this, doing it with a teacher is recommended, but if you are self-disciplined, you can do this on your own.

To practice Zen, you should start in a comfortable position sitting or lying down. You will focus on your breathing while focusing on your natural thoughts.

The most important part of Zen is to reserve judgment on your thoughts. You shouldn’t allow your faults to make you feel any type of way, you are just supposed to think them through in a way that is free of emotion. This is why it requires so much discipline, as you will find yourself wanting to feel emotion about your thoughts.

7. Transcendental

You will want to find a comfortable place to sit down for this type. Once you are comfortable, you will begin breathing slowly while focusing on a positive mantra. It allows you to move beyond your mind’s current state.

If you do this with a teacher, the teacher will often determine the mantra based on certain factors, but you can do it by choosing your own positive mantra. The only rule is that your mantra should focus on an exact issue you are trying to overcome.

How Long and How Often You Should Meditate

The exact answer to how long and how often you should meditate depends on several factors. Experts also have different opinions, so that isn’t exactly helpful.

Teachers of meditation say that you should do it as often and as long as you’d like, as it is a different experience for each person. If you begin feeling calmer after just a few minutes, you can stop at that time. If you want a more peaceful and relaxing experience, keep it up for longer.

Additionally, the frequency of your meditating sessions also depends on each individual person. Initially, it may be best to start with just a couple of weekly sessions. As you get better and start seeing more benefits from meditating, you can increase the frequency until you do it at least once a day.

The most important thing to remember about meditating is that each person has a different experience. This is completely normal, and it should be highly embraced.

With all aspects of meditating, what is right for one person may not be right for another. So, things like type, frequency, and time will differ for everyone.

Final Thoughts On Types of Meditation and Which Type Is Right For You

With the wide variety of meditation types, one of them is bound to help you relax and release some tension. You’ll be able to control your thoughts and emotions much better and, the better you get at the self-discipline aspect of meditating, the better the benefits will be.

You can become mentally and physically healthier, and you can bring more happiness to yourself and those around you. There is really no negative aspects of meditation, and the best part is that you can try all of the types of meditation until you find the right one for you.

Everything You Need To Know About Gluten Free Diet (Health Benefits, Foods And More)

July 3, 2019 by Power of Positivity

So you have just learned, or decided, that you want to go gluten-free. This is an exciting time, right? After all, going gluten free also means that you find freedom from stomach aches, skin issues, anxiety, and other emotional and mental issues. Not to mention, you experience reduced cravings for those unhealthy products. In addition, you get to share everything you learn with your friends and loved ones. After all, the chances are that they should be on a gluten free diet too.

But let’s say that this is not the attitude that you have towards this change in your life, at least not right now. Maybe you feel overwhelmed by what seems like an extremely limiting diet. Perhaps you worry about accidentally eating gluten. Maybe you are in denial or are not confident in your decision to go gluten-free. Regardless, this article is for you. We discuss the gluten connection and health benefits of omitting it from your regular diet, as well as how to pick naturally gluten-free foods, and much more. By the end of the article, you will hopefully feel more excited and empowered to embrace this new chapter of your life.

What is Gluten? Why is Gluten Harmful to Some People?

Gluten is a protein found in wheat, rye, and barley. Unfortunately, in the United States, the wheat is modified to contain more gluten today than in previous decades. Therefore, while your grandparents might not understand the big concern about gluten, you feel it in your gut (literally). In addition, you may find that wheat products in other countries do not cause the same reaction as wheat products in the United States. This could be due to different agricultural practices.

Regardless, why do some people suffer while others do not? For several reasons. For instance, plenty of people who remain undiagnosed in fact do have celiac disease – about 97%, actually. This means that while they may not know that they are suffering, especially because they have none of the obvious symptoms, the body is still being harmed.

Celiac disease is an autoimmune disorder. When a person with celiac disease eats gluten, the protein destroys the villi (tiny hair-like structures that line the small intestine). This not only destroys the small intestine over time but it also stops the body from absorbing nutrients. Therefore, a lot of people who have celiac disease remain underweight and malnourished, even if they eat a hearty diet.

But, gluten can affect other people as well due to gluten intolerance and gluten sensitivity. Unfortunately, no specific scientific tests can currently confirm these conditions. This adds to part of the gluten controversy. Still, symptoms of such conditions include depression, stomach pain, skin issues, insomnia, anxiety, and more. Not to mention, gluten is connected with other health complications, as cited in “The Gluten Connection” by Shari Lieberman.

How to be Gluten Free in a Pastry World

Luckily, the current trend in the food industry is becoming more friendly to gluten free populations. With ancient grains on the rise and gluten-free fad diets abounding, you can likely dine out with friends while staying gluten-free. This said, the general public still remains relatively unaware when it comes to safe practices surrounding food prep, ingredients, and other products.

For instance, while oats are a naturally gluten-free food, the risk of cross-contamination is so huge that oats should be avoided UNLESS they are certified gluten-free. Take a look at the following foods you should gravitate towards while staying away from other options:

Pick corn tacos over tortillas.
Choose rice over bread.
Ask for lemon and olive oil rather than standard restaurant salad dressings.
Request that restaurant staff changes their gloves.
Avoid Asian food unless you are 100% sure that the soy sauce has no gluten.
Always check ingredients in packaged foods.
Opt for fruits and vegetables, whole grains, nuts, and meats.

This will surely cover all your bases. Always speak up and say that you cannot eat gluten, and clearly explain that even a crumb can cause a reaction. If in doubt, just do not eat the food.

Is the Gluten Free Diet Healthy?

The short answer: It depends. The label “gluten free” can mean many different things. For instance, a gluten-free diet that consists of packages of sweets, bread, and waffles is comparable to a regular diet rich in carbohydrates and unhealthy sugars. On the other hand, a gluten free diet that incorporates vegetables, fruits, whole grains, and good protein provides necessary nutrition. Though, you can achieve this same diet without going gluten-free.

Some studies say that people on gluten free diets suffer a deficiency in nutrients like calcium and iron. While this may be the case, it is important to remember what would be happening if the person was eating gluten, especially if diagnosed with celiac disease. The body would absorb fewer nutrients, which would result in even more deficiencies.

All in all, a gluten free diet can be just as healthy, if not more so, than the standard American diet (which varies as well). But, most people who go gluten-free also gradually grow aware of how to differentiate healthy and unhealthy foods. They start checking ingredients and labels. Not to mention, they will probably choose a piece of fruit over the cookie marked “gluten free” at the buffet simply because of the risk of cross-contamination.

Health Benefits of Going Gluten Free

You’ll experience numerous health benefits, both short and long term, to going gluten-free. Nails grow stronger, acne and skin rashes heal, and the stomach no longer feels bloated. In addition, you will feel stronger, and your general mood and emotions will grow more balanced.

Finally, a lot of foods that contain gluten are unhealthy already as they are loaded with sugars. Eating foods lower on the glycemic index, often the case when going gluten-free, can also help populations diagnosed with diabetes and those who identify as overweight. Some chronic diseases are cured, or improved, upon adopting a gluten-free diet. For instance, MS, Parkinson’s disease, and Hashimotos.

Once you learn how easy it is to be gluten-free, you will no longer think about what you are missing out on. Let’s face it, gluten-free food tastes better anyway. Read on for tips on making gluten-free foods, and some ideas to get you started.

Amazing Gluten-Free Foods to Make and Taste

Going gluten-free opens the doors for getting more creative in the kitchen. No longer do you confine yourself to one type of flour. Now you can use over ten different types of grains! Your bread can serve as a complete protein!

Eating naturally gluten-free foods will also help you to truly appreciate the cuisine of other cultures. For instance, Mexican food is a great option for people diagnosed with celiac disease. The main ingredients in the carb foods consist of corn, not wheat. Not to mention, rice is abundant. Same with Indian food and most Asian foods (minus the soy sauce). These cultural foods work with ancient grains, like quinoa, teff, and amaranth. Ancient grains just means that they have not been modified over the years, like wheat has.

A lot of these grains are complete in amino acids, like quinoa and buckwheat. This makes them excellent options for plant-based eaters. But let’s say you want more variety than just the grains, fruits, vegetables, and nuts that nature kindly offers. You want to bake!

Going gluten-free can put you on a path to wellness.

Just because you must follow a gluten-free diet does not mean you cannot eat your cookies, bread, and cakes. The biggest change in the composition of these foods is that there is no longer a binding agent. Gluten acts as a glue in baking. So, using eggs (or chia or flax seeds) can provide a great alternative. A lot of gluten-free bakers will also use a combination of different types of flours. (A single flour can have an overpowering flavor.) A great combination to modify pumpkin bread, for instance, includes tapioca, brown rice, white rice, and coconut.

Take some time to experiment with different flour combinations and ratios. Once you find one that you like, life becomes almost “normal” again, if that is what you are striving for.

Embrace the Gluten Free Life

Gluten-free is surrounded by controversies, myths, and a host of misinformation. The health and wellness community continue to promote it, however. As a result, people new to the gluten-free life are sometimes very overwhelmed and lost. Suddenly they must check all the ingredients and say no to their favorite muffin. For the most part though, once that door is permanently shut, a much brighter window opens. When this happens, eating gluten can seem like a death sentence, and you wonder why the whole world has not already gone gluten-free.

When it comes to sharing the news with family members, asking them to be supportive and even change their ways as well, you may be met with resistance. After all, there probably was a time when you did the same thing. Do not fear. Change is gradual and the more that you learn in order to take care of your needs, the more positive energy gets put back out in the universe. Maybe, just maybe, you will provide the domino effect for your family and circle of friends, and what is more exciting that that?

https://www.youtube.com/watch?v=yG-G9_LOkLA

Why Is Dragon Fruit Good For You? Health Benefits, Nutrition Facts & More

July 3, 2019 by Power of Positivity

Dragon fruit is also called strawberry pear or pitahaya. It is a tropical fruit popular for having a sweet, seed-speckled pulp and vibrant red skin. Its special look and potent nature have made it famous among health-conscious people and foodies.

Fortunately, you need not live in the tropics to leverage the numerous benefits of dragon fruits. You can even get it fresh and frozen in grocery stores around the world. The fruit will not only help you in fighting chronic disease, but it will offer fiber, magnesium, iron, and more.

Here are seven dragon fruit benefits.

1. Can Assist in Fighting Chronic Disease

Free radicals refer to unstable molecules that lead to cell damage, which may result in disease and inflammation. One way to fight this is by consuming foods such as dragon fruits that are rich in antioxidants. Antioxidants function by neutralizing free radicals, hence safeguarding inflammation and cell damage.

Studies show that foods rich in antioxidants can assist in preventing chronic diseases like heart disease, arthritis, cancer, and diabetes. Dragon fruits have numerous kinds of powerful antioxidants like carotenoids, betalains, and vitamin C.

Observational research has discovered relations between cancer risk and vitamin C. For instance, a study of 120,852 participants linked higher consumption of vitamin C to decreased rates of neck and head cancer.

Test tube studies show that betalains can fight oxidative stress and can have the power to suppress cancer cells. When it comes to carotenoids, lycopene and beta-carotene are the plant pigments that offer dragon fruits their vibrant color. Diets full of carotenoids are associated with a decreased risk of heart disease and cancer.

Most significantly, antioxidants perform best when consumed naturally in a diet, rather than as a supplement or in pill form. Moreover, antioxidant supplements can possess harmful impacts, and consuming them without medical advice is not a good idea.

2. Rich in Nutrients

Dragon fruit has few calories but is rich in essential minerals and vitamins. It also has a significant amount of dietary fiber.

About 227 grams of the fruit has 136 calories, three grams of protein, no fat, 29 grams of carbs, seven grams of fiber, eight percent of the daily requirement of iron, eighteen percent of the daily requirement of magnesium, four percent of the required daily intake of vitamin E, and nine percent of the required daily intake of vitamin C.

Apart from essential nutrients, dragon fruit has beneficial plant compounds such as betacyanins, carotenoids, and polyphenols.

3. Promotes a Healthy Gut

Your digestive system has 100 trillion diverse microorganisms, including over 400 species of bacteria. Many scientists believe that these microorganisms can affect your health. Both animal and human studies have linked imbalances in your gut to diseases like heart disease and asthma.

Given that dragon fruits have prebiotics, they have the potential to boost the balance of good bacteria in the digestive system. Prebiotics are a particular fiber type that boosts the growth of healthy bacteria in the digestive system.

Similar to all fibers, the fiber in dragon fruits cannot be broken down by the gut. But the bacteria in the digestive system can digest them. They utilize the fiber to fuel their growth, and you benefit from this.

Specifically, dragon fruits mainly boost the growth of two healthy bacteria families: bifidobacteria and lactic acid bacteria. Regularly eating prebiotics can decrease the risk of infection in your gut as well as diarrhea. This is because prebiotics boosts good bacterial growth, which helps to outdo the harmful bacteria.

For instance, research reveals that the participants who ate prebiotics prior to and during travel faced fewer and less extreme traveler’s diarrhea episodes. Other research also shows that prebiotics can ease signs of colon cancer and inflammatory bowel disease. But these findings are not consistent.

While most of the studies on prebiotics are favorable, the studies on the dragon fruit’s prebiotic activity are limited to test-tube studies. More research is required to find out its true impact on the human digestive system.

4. Rich in Fiber

Dietary fiber refers to nondigestible carbs that have numerous health benefits. Health professionals advise that you should consume 38 grams of fiber daily for men and 25 grams for women.

Similar to antioxidants, fiber from supplements has different health benefits compared to fiber from foods. About seven grams serving of dragon fruit can offer an excellent source of whole food. Even though fiber is popular for its work aiding digestion, studies show that it can also help in safeguarding you against heart disease, maintaining a healthy weight for your body, and managing type 2 diabetes.

Particular observational studies show that diets rich in fiber can safeguard against colon cancer. But there is a need for more research. Although no research has associated dragon fruits with any of these diseases, their high content of fiber can help you in meeting your required daily intake.

But it is good to keep in mind that foods rich in fiber can have disadvantages, particularly if you are used to a low-fiber diet. To prevent stomach discomfort, boost your consumption of dietary fiber slowly, and drink a lot of fluids.

5. Can Improve Levels of Iron

Another one of the potent dragon fruit benefit is its iron content. Iron has a significant role when it comes to oxygen transport throughout the body. It is also essential in breaking down food into energy. But unfortunately, numerous individuals fail to get sufficient iron.

Research shows that about 30 percent of the planet’s population has iron deficiency, which makes it the most common nutrient that people lack around the globe. Fighting low levels of iron require you to consume various foods rich in iron. Such foods include cereals, nuts, fish, legumes, and meat.

Dragon fruits are another excellent option since a single serving of the fruit has eight percent of the required daily intake. It also has vitamin C which assists the body in absorbing iron.

6. Rich Magnesium Source

Dragon fruits are one of the richest fruit sources of magnesium. They have eighteen percent recommended daily intake in a single cup. On average, the human body has 24g of magnesium. In spite of this small amount, the mineral is found in all body cells and participates in more than 600 crucial chemical reactions inside your body.

For instance, it participates in reactions needed for the breaking down of food into energy, bone formation, DNA creation, and muscle contraction. Even though there is a need for more research, particular studies show that higher consumption of magnesium can decrease the likelihood of stroke and heart disease.

Research also indicates that foods rich in magnesium support the health of your bones.

7. Strengthens the Immune System

Numerous factors such as diet quality determine the ability of your body to combat disease. Dragon fruit’s benefits to your immune system are linked to its carotenoids and vitamin C that help in boosting your immune system and fighting disease by safeguarding the white blood cells from being damaged.

Dubunk the myths about your immune system.

Your immune system’s white blood cells fight and ruin harmful substances. But they are very susceptible to being damaged by free radicals. Like potent antioxidants, carotenoids and vitamin C can fight free radicals and safeguard your white blood cells against damage.

8. Boosts Glycemic Control

According to a PLOS ONE journal meta-analysis, animal studies have indicated a potential association between the consumption of dragon fruits and better diabetes control. This is because one of the dragon fruit benefits is the promotion of pancreatic cell growth that leads to insulin production.

The analysis looked into numerous clinical trials that compared the impacts of dragon fruits with placebo in individuals with prediabetes and type 2 diabetes. The analysis concluded that there was a significant impact of dragon fruits on fasting plasma glucose in individuals with prediabetes.

The studies also discovered that the more dragon fruits an individual consumes, the greater the benefits to the blood sugar. But the research did not discover an association between the consumption of dragon fruits and improved type 2 diabetes control.

The researchers stated that there was a need for more studies about the consumption of dragon fruits and prediabetes to find out whether consumption of the fruit can assist in stabilizing levels of blood sugar.

Eating Dragon Fruits

Dragon fruits can be intimidating due to their thick and leathery skin. However, eating them can be quite simple. You need to get one that is ideally ripe. Raw dragon fruit is normally green, and ripe ones are bright red.

It is normal to see spots on the fruit, but too many of them can be proof that it is overripe. Similar to kiwis and avocados, ripe dragon fruits need to be soft and not mushy.

To eat the fruit, use a sharp knife to slice it in half lengthwise. Then scoop out the fruit using a spoon. You can also slice it into cubes by slicing horizontal and vertical lines into the pulp while avoiding the peel.

Now expose the cubes by pushing back the peel before removing them with your fingers or a spoon. Alternatively, you can get dragon fruits in frozen sections of many grocery stores, re-peeled and sliced into cubes.

Final Thoughts on Trying Dragon Fruit

Whether you are suffering from constipation, low blood levels, low immune system, or any other disease covered by these dragon fruit benefits, you are sure to get better after eating this fruit consistently. You can incorporate dragon fruit easily into your diet. Eat it after or before every meal, and with time, you will start to see its numerous health benefits working for you.

Restorative Yoga Benefits Will Surprise You

July 2, 2019 by Power of Positivity

The practice of restorative yoga has been around for centuries. Yogis far and wide connect with their inner wisdom in an effort to develop a mind-body-spirit connection that strengthens all aspects of the self.

Diligent students of this practice cite benefits to all aspects of their lives, urging us to stop the hustle and bustle of daily life. They encourage people to once again find that stillness that breeds unity and strength.

Yoga is the physical, mental, and spiritual wisdom of the ages passed down from generation to generation. It blends intention with the practice of self-love and self-care to improve all aspects of life.

While some may view yoga as a practice virtually impossible to undertake for physical reasons, some types of yoga can bring benefits to the body without twisting it into a pretzel.

Restorative yoga is a kinder, gentler form of yoga. It often involves assistive props such as blocks, straps, and blankets for comfort. While restorative yoga may at first look boring or too slow for some, even the most active person can benefit from slowing down and reflecting on a restorative practice from time to time.

Whether you are a seasoned athlete or someone just looking to start a fitness regime, here are some solid reasons you need to consider incorporating this unique type of yoga into your health and fitness routine: (1)

Benefits of Restorative Yoga

1. It increases flexibility

Practicing yoga on a regular basis calls for holding postures for two minutes or longer. This static stretching elongates muscles and increases your flexibility, leaving you more toned and less prone to injury.

The use of props such as blocks and straps to hold positions more comfortably for longer periods of time only deepens stretches, making them more effective.

2. It reduces muscle tension

Over time, muscles store up tension and negative energy within its fibers. Without a way to work out this tension, it can wreak havoc on your muscles, tendons, and bones. Eventually, it may pull everything out of alignment and cause imbalances that lead to illness and disease.

Through the practice of yoga, muscles are stretched to the point where they can release tension and stored energy that otherwise make you ill. You’ll experience an incredible release of tension as your muscles relax and energy can flow freely once more.

3. It calms the restless, wandering mind

When done correctly, restorative yoga proves as mentally invigorating as certain forms of meditation. Holding positions for a longer period of time forces you to concentrate on your physical posture, your breathing, and eventually … nothing at all, as you find that space of calm that reveals your inner zen.

The more you practice this focusing on the breath, the more effectively you can carry this place of newfound calm with you off the mat.

4. It heals the body

Thanks to its traditions that span thousands of years, restorative yoga activates the PNS, or parasympathetic nervous system. Your subconscious nervous system is responsible for controlling heart rate, respiration, intestinal and digestive activity, and other body functions that you hopefully don’t have to do much thinking about.

When your PNS comes into balance through restorative yoga, your heart rate slows, your cortisol levels lower, and all organs and systems of the body can find their optimal function in a calmer environment. Yoga calms mind and body, bringing all systems of the body back into a state of balance that restores and promotes healing from within.

5. Yoga helps to heal emotional wounds

Through the practice of yoga, the mind calms itself down and a place for acceptance opens up. At times, uncomfortable and seemingly negative emotions and experiences come up for review. The intention is for them to be released through the practice.

If you do what you can to get your “ego” out of the way and accept these uncomfortable emotions with the intent of experiencing and releasing them, you’ll find emotional healing through your practice as well. While you may be surprised at the occasional strong emotional response to physical activity, don’t fight it. On the other side of this experience is a relief like you’ve not experienced before.

6. It boosts the immune system

When the mind and body are soothed, calmed, and restored, the immune system has a chance to restore and repair itself once more. It grows more effective at fighting off infection and illness. Through the use of gentle, adaptive postures, even those who are weak or physically unable to perform other types of exercise learn to hold certain postures. This makes emotional and physical progress possible.

7. It will help you to trim fat and lose weight

Studies from as recently as 2013 indicate that people can benefit from fat loss and weight loss through the practice of restorative yoga. When compared to active stretching programs over a longer period of time, the studies revealed that those practicing yoga as part of a fitness regime reduced their weight and overall body fat percentages more consistently than those who did not practice yoga.

One possible reason for this decrease in body fat percentage could be due to the decreased levels of the fat-storage hormone cortisol, which can sabotage weight loss efforts.

8. It helps you to recover faster from illness

We all need a little rest from time to time; whether recovering from a cold, flu, or even broken bones and strained muscles, restorative yoga can help speed up the healing process.

A yoga asana does not need to be “active” in order for it to be effective; yoga allows you to reap the benefits of yoga with lower energy while building strength.

9. It is a bridge to mindfulness and meditation

Perhaps you long for the benefits of meditation but don’t know how to begin; you can try this type of gentle yoga to help you attain inner peace.

Restorative yoga supports calmness of mind and promotes more focused concentration. These two skills also improve and heighten with meditation. Yoga prepares both mind and body to enter a place of peace, allowing you to find the balance and health that you seek.

10. It balances your nervous system

Restorative yoga benefits also include bringing balance to the central nervous system, the hub of all nervous system activity that drives your body’s functions. With this newfound balance comes a sense of renewal and rejuvenation, allowing for a free flow of communication between the brain and all systems of the body.

As a result, all systems of your body work more efficiently, improving all aspects of your health.

Yoga strengthens both body and mind.

11. It improves your circulation

One of the most significant restorative yoga benefits includes increased blood flow and increased circulation. Yoga frees up energy in muscles and blood vessels, allowing circulation to improve. Your body will thank you as your skin is glowing, your energy is flowing, and you experience improved health and vitality.

12. It improves lung function

People with asthma, chronic pulmonary issues, and reduced lung capacity have found that practicing yoga on a regular basis improves overall lung function. Breathing becomes easier, anxiety is reduced, and a greater sense of calm is experienced as you find the strength within your breath once more. (2)

13. It allows you to reap the full benefits of each pose

The incredible science behind yoga is that each pose is designed to improve form and function somewhere in the body. Additionally, every post works in tandem with other poses to promote balance, restoration, and healing.

Restorative yoga benefits include experiencing the full effect of each pose that you undertake. While a forward fold may be calming if held for five breaths, think of the benefits that your body will assimilate if you hold this relaxing pose for up to five minutes!

The organ activating benefits of a spinal twist increase as you hold the pose longer and longer each time you practice. This makes the time spent even more effective. The longer you hold each pose and study the science behind its benefits, the more you will be motivated to see and feel results with each session that you undertake.

Practicing yoga on a regular basis is making an investment in yourself, your health, and your quality of life. Do yourself a favor and undertake a bit of research into how and why each pose was developed, what areas of the body it is intended to be used for, and how it improves your health as you practice. (3)

Closing Thoughts on Restorative Yoga Benefits

It’s time to invest in yourself and your health. Regardless of what stage of health and fitness you are currently in, you can practice yoga to improve your mental, physical, and emotional health.

Consider yoga a treat for yourself; it’s time to let everything go and give yourself the love and respect that your body deserves. Your body works tirelessly for you every day; it’s time to give back through the process of restorative, gentle yoga.

Here’s How You Can Use Coffee In Your Beauty Routine

July 2, 2019 by Power of Positivity

Being able to feel as though you look your best at all times is important and believe it or not, coffee can help. Unfortunately, some people don’t have money to invest in expensive luxury beauty items though. There are quite a few ways you can keep yourself looking great without investing s in specialty creams, shampoos, and scrubs

The following guide walks you through a few at-home beauty items using coffee. This benefits you because you can make them yourself for a fraction of what you would pay at the store.

Stimulate Your Hair Growth with Coffee Grounds

After you have made a pot of coffee in the morning, allow the grounds to fully cool and then rub them on your scalp after wetting your hair in the shower. Allow them to sit for ten to fifteen minutes and then wash and condition your hair the same way that you normally do. The caffeine in the grounds stimulates your hair follicles to promote growth. It also helps to remove any built-up skin on the scalp so that the follicles are able to get the oxygen they need to grow. You should scrub your scalp once a week to stimulate your follicles to their fullest.

Create Soft, Supple Lips

During the old winter months, dry, cracked lips are very common. They can not only be unsightly but can also be painful. Fortunately, you can mix two tablespoons of cool used grounds with one tablespoon of olive oil and one tablespoon of honey to make a lip scrub that will leave your lips feeling soft and supple. It’s best to mix the ingredients thoroughly and use the tips of your fingers to rub the scrub on your lips in small circles so that you can gently scrub off any dry skin that you have on your lips.

After scrubbing, leave the mixture in place for a minute or two to stimulate the blood circulation in your lips to make them plump slightly and to allow the olive oil and honey to moisturize the lips. After rinsing the mixture away with warm water, put a balm on your lips to ensure that they stay soft and supple for the rest of the day. You can scrub your lips with the mixture once or twice a day as needed.

Make Your Brunette Hair More Brilliant

If you have brunette hair that you want to look bold and vibrant, mix roughly two tablespoons of cooled coffee grounds with your condition. Rub the conditioner onto your hair and leave it in place for a few minutes. Rinse thoroughly and then wash your hair the way that you normally do. The brown from the grounds can slightly tint your hair so that it looks even browner than normal and provide a lustrous sheen. The grounds can be very course so you want to be sure that you mix grounds with ample amounts of conditioner to ensure that it doesn’t damage your hair. Typically you want to use a ratio of two parts of conditioner to one part of grounds.

You can also soak your hair in cold coffee to boost the color if you want. You need to leave your hair in the brew for thirty minutes to an hour to get the best results and then wash it as you normally do.

Soak Your Feet after a Hard Day

Another one of the amazing coffee benefits that you may not be taking advantage of is a good foot soak. Make a pot and put it and the grounds into a bin that has a few cups of cold water in it. The cold water should cool down the coffee so that it is warm to the touch. You want it to feel warm, but not so hot that it will burn your skin when you touch it. Put your feet into the container and allow your feet to soak for ten to fifteen minutes. Once the skin on your feet is soft, rub the grounds onto the bottoms to remove any dry or dead skin. The grounds act as a natural exfoliator and can leave your feet feeling softer than ever. Once you’ve finished rinsing your feet clean with warm water.

You can also mix the grounds with raw sugar to make an aggressive foot scrub. You can soak your feet in the foot soak and then use a homemade scrub to remove really callused areas of your foot naturally. Mix equal parts of the coffee grounds and raw sugar and then rub them on the areas that are badly callused aggressively. When finished, rinse your feet with warm water. It’s best to wait to scrub your feet with the scrub after you have soaked them so that you can make the hardened areas as tender as possible. This will make scrubbing them easier and far less painful.

Reduce Puffiness under Your Eyes

Having bags under your eyes can make you look older and less awake. Instead of using under eye creams to treat your bags, you can use grounds. Gather grounds after you make a fresh pot. Allow the grounds to cool until they are just warm to the touch. Place them in a fresh filter and wrap a rubber band around the filter to keep the grounds in place. Put a satchel of grounds under the bottom of each eye and leave it in place for ten to fifteen minutes. The coffee benefits are that the caffeine boosts blood circulation under the eyes and can leave you looking more awake while reducing the under eye circles and bags you had before you used the grounds.

Coffee wakes up your body and can help eliminate puffy eyes, too.

Create an Exfoliating Bar of Soap

Many people don’t realize that the bars of soap that they buy at the store can be melted down so that you can add things to them. Place a pan on the stove on low heat and add your favorite bar of soap to the pan. Add a small amount of water and let the bar melt. Once it has melted down, add enough grounds to it so that the mixture reaches a consistency similar to pancake mix. At this point, you can also add essential oils to the soap mixture if you want it to be even more therapeutic for you. Adding lavender can be a very calming option. Pour the mixture into a soap mold or you could simply use waxed cupcake liners placed in a cupcake pan. Once the mixture is in the molds, allow them to cool completely.

As they cool the soap will reconstitute and become solid. You can then take the bar of soap into the shower and use it as an exfoliating bar to stimulate many different areas of your body while cleaning them at the same time. This can be a great way to reduce the appearance of cellulite in a healthy, comfortable way. Caffeine tightens blood vessels to make the cellulite less noticeable.

Soothe Skin after Waxing

Skin can often feel very tender and inflamed after waxing. In order to minimize the pain that you experience after waxing, you can use the grounds to boost blood circulation to the skin and draw out some of the inflammation. The best way to do this is to put grounds and coffee into ice cube trays the night before you plan to be waxed. When you get back from waxing, place the ice cubes into a cloth and lightly rub them on the areas that have been waxed. The cubes will begin to melt from the heat of your body and gently draw the inflammation to the surface of your skin. The grounds in the ice cubes will also help to soothe your skin and leave it feeling less tender.

Rejuvenate Your Skin with a Face Mask

Another great option to use when trying to take advantage of coffee benefits is to make a face mask to use to brighten your skin. You can mix one cup of Greek yogurt, two tablespoons of honey and four tablespoons of used grounds together to make a mask. Rub the mask gently over your face and leave it in place for half an hour. Wash the mixture off and you should notice that your skin appears to be brighter and look more youthful than it did before you did the mask. The caffeine helps to stimulate your skin, while the honey and yogurt moisturize it. Having moisturized skin also helps to create a youthful appearance.

All of these beauty treatments use natural ingredients that are very affordably priced. You should only do one or two of the treatments at a time to see how your body reacts to them. This allows you to pinpoint what did or didn’t work for you so that you know which treatments to use again in the future. You want to be sure that you look and feel your best at all times and using ingredients that you already have at home can be a great way to do it.

10 Quick Meal Prep Ideas For A Healthy Breakfast

July 2, 2019 by Power of Positivity

Are you looking for healthy meal prep ideas for breakfast? If yes, then you need to ensure that you avoid unhealthy fats, refined starch, and other unhealthy meals. This will ensure that you have foods that will not increase body fat, which not only increases your weight but also increases the risk of obesity and heart diseases among others.

There are many meal prep ideas that you can try without breaking a sweat. But some can take you long to prepare. However, the upside is that you will be preparing them once each week and serving them daily.

Here are ten quick meal prep ideas for a healthy breakfast.

10 Quick Meal Prep Ideas For A Healthy Breakfast

1. Eggs in Hash Brown Nests

Potatoes and eggs are a breakfast classic. However, they need time to make, and you require preparing them in advance. The recipe is straightforward to prepare, primarily because you can utilize pre-packaged products that you can buy from the store. Contrary to popular belief, having a starch like potatoes in the morning need not be skipped. Starches offer glucose, which is the primary source of energy that aids your brain to be focused and ready to take on the day. This makes the recipe one of the top meal prep ideas for breakfast.

To prepare the meal, use canola oil to spray the muffin tin. Shred cheddar cheese in a bowl and mixed with thawed hash browns. Fill each muffin tin with the mixture and bake in an oven at 425F until crispy.

Reduce the temperature to 375F before cracking eggs into each nest. Cook for 12 minutes and add crumbled bacon toppings.

2. Nutty Banana Oat Muffins

Traditional muffins are delicious. However, they have a lot of refined starch, such as white flour and sugar. When you fill your body with these carbs at once, your body will store extra starch as body fat as opposed to using it as fuel.

Even though muffins are not deemed as one of the healthiest meal prep ideas, there are specific easy tweaks that you can make to your best recipe to make the treat healthy.

To make the snack, preheat the oven up to 350F before greasing the muffin tin. Mix two ripe bananas, three eggs, half a teaspoon of cinnamon, and one teaspoon of baking soda in a blender. Then add a quarter teaspoon of kosher salt, one teaspoon of vanilla extract, oats, and unsweetened Greek yogurt and mix to form a smooth mixture.

Add chopped walnuts and pour the mixture in every muffin cup with liner before adding flax seeds and rolled oats as toppings. Bake in your oven for around 15 minutes.

3. Pumpkin Date Energy Snacks

Pumpkin date energy snacks are chewy, creamy, and crunchy, and they fulfill your morning with numerous nutrients. The sweetness originates from natural, whole sources. The snacks have pepitas, rolled oats, and chia seeds to provide you with protein and fiber.

Mix dates, spices, chia seeds, and pumpkin puree in a blender. Pulse to create a paste that is smooth and well mixed. Put the mixture in a bowl before adding pepitas, oats, coconut flakes, and salt and mixing.

To make the combination easier to prepare, cover and put in the fridge for 20 minutes. Use your hands to roll the combination into energy balls. Serve and store the remainder in a plastic bag in the refrigerator for up to a week.

4. Instant Oatmeal Packets

In case you like the flavor, convenience, and portability of pre-flavored oat packets, but dislike the high sugar content and chemicals, consider preparing your own healthy oat packets. To prepare, serve oats and mix-ins such as nuts, spices, unsweetened dried fruit, and chia seeds into small plastic bags. You can empty one bag in a mug before combining with hot water at the office.

Let the mixture stay for three minutes before its ready for drinking. Instant oatmeal bags can remain on the shelves for up to one month. However, if you need it to be very fresh, keep in the freezer.

5. Spinach, Mushroom, and Caramelized Onion Quiche

The quiche is full of proteins as well as healthy fats from milk, which will keep you full until lunch hour. This makes it one of the best meal prep ideas for breakfast. It has a meaty taste that results from mushrooms that pair well with caramelized onions that are naturally sweet. Once you prepare it, it can be served the whole week.

To make the meal, whisk eggs in a bowl before adding milk, nutmeg, salt, and pepper and place aside. Then heat medially thin slices of onions and butter in a pan for 14 minutes until they start to get caramelized. Put mushrooms and cook for three more minutes.

Now put the egg mixtures and veggies into a pastry shell before topping with cheese. Then bake for up to 45 minutes. Serve and store the remainder in the fridge.

6. Breakfast Burritos

This is one of the best meal prep ideas for a cold morning. If you buy a large tortilla from a food truck or fast food restaurant, you will be getting almost 50 percent of the daily requirement of bloat-inducing sodium. But making it at home will offer you the power to minimize calories.

Go for a high-fiber, low-sodium tortilla, and you will be consuming whole grains that are high in energizing B vitamins. Heat oil in an oversized skillet or saute pan medially. Add onion and sausage before cooking for five minutes or until slightly brown.

Reduce the heat and put eggs in the skillet. Cook gradually while constantly stirring using a wooden spoon until the eggs are firm and moist. Remove from the stove, season with pepper and salt, and mix in the cilantro. Wrap the tortillas in moist paper towels and microwave them for 45 seconds.

Divide avocado, cheese, eggs, and beans among the tortillas. Roll into tight packages and include jalapenos, cilantro, and salsa as toppings.

7. Freezer Oatmeal Cups

Oatmeal is an excellent source of complex carbs that act as fuel for your body. Oats that are steel cut have more satisfying fiber than the rolled ones. However, they take longer to cook; up to 45 minutes.

Put a quarter teaspoon of salt and water in a saucepan and boil over high heat. Put two cups of oats and stir. Minimize the heat to simmer and cook the oats till they are soft; for about 40 minutes.

Grease up muffin tin with some coconut oil before filling every cup with a quarter cup of oatmeal. Top with dark chocolate, almonds, and coconut flakes. Put the muffin tin in a freezer for 3-4 hours.

8. Chia, Strawberry, & Chocolate Pudding

Chia seeds are delicious foods that are also high in fiber. It is among the ideal meal prep ideas since it can be easily adapted to suit any flavor, even pumpkin.

Put a three-quarter cup of almond milk, a quarter cup of chia seeds, one tablespoon of cocoa powder, a quarter cup of strawberries, and one teaspoon of honey in a blender. Blend the ingredients to form a smooth paste. Pour it into a mason jar before covering it and leaving it overnight.

The liquids in the recipe will make the seeds swell, creating a tapioca-like texture. Serve and put the remainder in the fridge for up to a week.

9. Blueberry Muffin Overnight Oats

As one of the best meal prep ideas, overnight oats will increase your satiety, making it ideal for weight loss. Since the meal is prepared with raw oats, it is rich in a special carb type called resistant starch. The nutrient resists digestion, which makes you full for longer.

Resistant starch serves as food for your healthy gut bacteria that convert it into anti-inflammatory fatty acids. In a mason jar’s bottom, mix a quarter cup of frozen or fresh blueberries with a garnish of lemon juice. Microwave for up to 45 seconds before stirring.

Stir the blueberry jam in a half cup of fashioned rolled oats, two tablespoons of chia seeds, a half cup of vanilla almond milk, chopped pecans, and cinnamon. Leave it overnight in the fridge.

10. Muffin-Tin Southwestern Frittatas

Eggs are also another one of perfect meal prep ideas. But sometimes you can find it monotonous to fry or boil your eggs. Frittata muffins will be great for changing the meal preparation and offering you a boost of proteins.

The mixture of cheese, vegetables, and eggs is a complete balanced breakfast that will offer you an ideal boost of energy that will last till lunchtime thanks to the proteins that increase satiety.

Begin by dicing the veggies, including baby spinach, as well as ham. Saute peppers and onions in some extra virgin oil for up to five minutes before including ham and spinach. Cook for two minutes more.

Put meat and the cooled, sautéed veggies in a bowl of eight whisked eggs. Include a cup of grated cheddar cheese and mix. Put the egg mixture into greased cup muffin tin and bake in 350F for up to 15 minutes.

Conclusion

If you are looking to have a delicious morning meal that is healthy and that will keep you full until lunchtime, these ten meal prep ideas for breakfast will suffice. They will offer you plenty of nutrients, including healthy fats, proteins, fiber, and more.

Take time once a week to prepare your full week breakfast, and you will not need to rush making breakfast and hurrying to work in the morning.

Experts Explain 30 Personal Finance Tips That Make You More Mindful Of Your Money

July 2, 2019 by Power of Positivity

Having control of your finances and being able to see the big picture is incredibly important these days. When you have everything in order, saving money comes easy. Our personal finance tips empower you to make much smarter decisions on what to do with your money.

To help you get your finances in order, we’ve brought together some of the top experts from eToro Estafa in the finance field’s best personal finance tips they had to offer. Continue reading for the top personal finance tips you’re likely to encounter:

30 Personal Finance Tips:

1. Shop Generic

Instead of always reaching for the name brand products, opt for store brand or generic brand products. These are usually of similar quality to that of the pricier brands but at a fraction of the cost.

2. Cook at Home

If you aren’t already doing so, consider switching to preparing your meals at home from now own. Not only is preparing and eating your own meals healthier, but it also ends up being a lot cheaper than going out to eat all of the time. Not only that but after a while you’ll likely grow to prefer your own cooking.

3. Don’t Leave The Lights on

This is an often overlooked money sinkhole. Leaving lights on when they aren’t needed can end up costing you a lot of money needlessly, over the course of a year. When all you had to do was flip a switch! Not only is this a total waste of money, but it is also irresponsible and bad for the environment!

4. Opt for A Programmable Digital Thermostat

If you haven’t already made the switch to one of the newfangled programmable digital thermostats, consider making the switch today! Being able to set a schedule for when your heat or central air system runs is a great way to save money on energy use over the course of a year.

5. Keep Up On Auto Maintenance

Keeping up on your car’s maintenance regimen is a great tip to get your finances in order. A great example is air filter maintenance; for little money spent on a replacement, or by simply keeping up with cleaning it, you can end up increasing your car’s mileage by enough to save you nearly $100 a year! Similarly, managing your finances responsibly extends to other areas, such as understanding where and how you invest or gamble. For instance, platforms like online casinos Malaysia has offer the allure of high rewards, but it’s crucial to be mindful of the potential risks involved. Just like regular car maintenance, staying informed can help you make smarter financial decisions.

6. Keep An Eye On Weekly Fliers

The next time you plan a trip out to the grocery store, take a quick look at the weekly fliers sent out by the supermarkets in your area. You’ll be surprised to find all the great deals you had been missing out on. As this becomes a habit, planning your grocery list around what’s advertised in the fliers is a great way to save some money

7. Comparison Shop Your Local Supermarkets

Building off the previous tip, aside from just looking at the fliers, compare the offers between stores and try to keep track of prices between them in order to ensure you are paying as little as possible for your frequent purchases. You’ll be surprised by how much prices can vary from store to store on some staple items!

8. Drink Healthy And Affordable Water

Instead of wasting money on soft drinks, at the detriment to your health, drink water instead. Water is by far the cheapest option available to you when it comes to hydration, and is also the best one for you! If you find yourself buying soda throughout the week, try to wean yourself off the sweet stuff, and make the change to water.

9. No More Fast Food

Fast Food seems cheap and easy, but it really isn’t, when you consider your health in the long run. You may have saved yourself 5 minutes and a dollar on a given day, but as your body is negatively impacted by the unhealthy foods you’re likely eating from fast food establishments, conditions such as obesity, hypertension, and diabetes may creep up on you! These all end up costing a lot!

10. Don’t Smoke

This should go without saying, but smoking is terrible for you. Not just for your health, but also your wallet! If you are a smoker, strongly consider trying to quit. Whether you do it cold-turkey, or slowly wean yourself off, you’ll be glad you did once you’ve kicked the habit for good! This isn’t just one of the best personal finance tips, it’s one of the best health tips as well!

11. Double Up Your Recipes

While preparing your favorite soup, stew, or casserole next time, consider doubling it up for some convenient meals in the future! It doesn’t take much extra effort to make larger batches of a recipe, and you’ll be able to freeze leftovers for quick and convenient meals later on when you don’t feel like cooking. By doing this, you’ll also have the opportunity of taking advantage of bulk discounts at the grocery store.

12. Consider Switching Banks

If you are paying fees to let a bank hold onto your money, consider shopping around for a more affordable establishment. Bank fees are ridiculous, and you’ll be surprised to find that there are many banks these days that offer their services, free of charge!

13. Try Thrifting

Thrift stores, garage, and yard sales are all great places where you can save a lot of cash. A lot of the times, you can find items in basically brand-new condition, but at a fraction of the cost! In order to make sure you don’t end up spending more than necessary, try to only purchase items that you actually need, no matter how tempting the deal might be.

14. Use Energy Efficient LED Bulbs

LED light bulbs are an amazing new technology that offers significant cost-savings over older bulbs. Not only do these new light bulbs draw much less electricity, but they also last much longer than the older technology! If you haven’t already made the switch, do so immediately.

15. Get Rid Of Useless Collections

If you fancied collecting useless items at one point, but then lost interest, get rid of them right away! Storing these sorts of items is not only a drain on your wallet but also your mind! Sell off your old collections, or consider donating, to rid yourself of their burden, and make a few bucks in the process!

16. Use Customer Rewards Programs

If the stores you frequent offer customer rewards programs, consider signing up for them. These programs offer great opportunities to save extra money, or even earn some back, by doing what you’ve already been doing, sans program. The sooner you enroll in these programs, the quicker you’ll rack up the rewards!

17. Cheap Out On Children’s Entertainment

Even though you might love spending money on your child in order to bring them joy and entertainment, kids can actually be entertained quite frugally. There are many free activities available in most communities that’ll keep your child’s attention, and these can be fun for all.

18. Empty Your Closet

Take a look in your closet and sell off or donate anything you don’t wear. There’s no need to have these items hanging around, collecting dust, in your closet, and they can be a great opportunity to earn back a few bucks.

19. Stop Stress Shopping

Stress shopping is a new concept for many, but it is one that is actually incredibly common. If you find that you like to head out for a shopping spree after a particularly stressful week at work, try to slow down a bit and try to find another outlet for relief. What you end up buying during these trips is not likely necessary, and the money can be spent much better elsewhere.

20. Cancel Old Subscriptions

If you are still receiving magazine subscriptions monthly and haven’t even bothered to flip past the first few pages, cancel them right away! These subscriptions might not cost much, but it all adds up over time. Not only is it wasteful for your wallet, but it is also wasteful for the environment as well.

21. Eat Leftover Food

If you shy away from the idea of eating last night’s leftovers, consider rethinking this! Leftovers are a delicious and convenient means of eating on the cheap, and it’s a real shame to squander them away and just toss them in the bin.

22. Brown Bag Your Lunch

Prepare the next day’s lunch the night before and bring it in with you to school or work from now on, instead of going out to eat every day. Eating out for lunch every day is very expensive and ends up being a great way to pack on unneeded weight!

23. Fix Your Own Stuff

There are plenty of great resources available to you, free, these days that’ll teach you just what you need to do in order to repair common household items. Instead of hiring the repair job, or replacing the item, try fixing it yourself. This is a great way to save a considerable amount of dough over the course of a year.

24. Keep Your Tires Up To Pressure

Riding around on partially deflated tires is likely costing you most then you’d think! For as little as a 2 point reduction in PSI, you are losing roughly 1% of your auto’s gas mileage! This might not seem like much, but over the course of a year, this can really begin to add up!

25. Cancel Old Club Memberships

Stop paying fees for memberships to clubs and gyms if you aren’t utilizing them to the fullest. This ends up being a real money sink, and for little payout. You can also resubscribe later on if you change your mind.

26. Buy Used

You’d be surprised what you can find on the used market in your area. A lot of the time, items are being sold at a fraction of the cost of used, with barely even a noticeable reduction in quality.

27. Trying Crafting Gifts

Instead of heading out to the store to buy gifts for your next giving occasion, consider crafting or making your own gifts. This can be a great way to save money and show that you really care about someone in the process.

28. Mend Your Clothes

Try sewing or mending your own clothes the next time a rip or tear happens. These repairs are easy once you learn how and cost you nothing but a little time. Throwing away your old favorite item because of a small bit of torn fabric is a needless waste of money!

29. Wash Those Hands

This might not seem like an obvious tip, but washing your hands can end up really saving you in medical costs over the course of a lifetime!

Save money on medical visits just by washing your hands!

30. Holiday Shop For Next Year, The Day After

After the next holiday, consider shopping for next year’s decorations. These items are all marked down quite a bit in the days shortly after a holiday and will be just as good next year as they would have been this year. And cheaper too!

FINAL THOUGHTS ON PERSONAL FINANCE TIPS

After reading through these great personal finance tips on mindful budgeting from the experts, you should be well on the way to taking control of your money. Being a master of your budget calculator, and saving some extra cash doesn’t have to be difficult. With great personal finance tips in hand, you’ll be well on your way to financial success!

10 Essential Strategies To Fight Diabetes Type 2

July 2, 2019 by Power of Positivity

Diabetes type 2 requires you to control your blood sugar levels properly and to avoid spikes. This is because the condition exposes you to the risk of strokes, heart disease, and other chronic conditions. These conditions are life-threatening and in most cases, lead to the death of the affected individual.

Therefore, you must live a lifestyle that will ensure you avoid complications of diabetes such as heart disease. This lifestyle can include consuming healthy foods like fish, eggs, fibers, and others, exercising, drinking a lot of water, and more.

Ten Methods To Help Manage Type 2 Diabetes

Try these techniques to manage your condition better.

1. Cinnamon

Cinnamon is a sweet spice that has powerful antioxidant activity. Studies show that spice can reduce blood sugar levels and improve insulin sensitivity. Long-term control of type 2 diabetes normally depends on measuring hemoglobin A1c which shows your average levels of blood sugar over two to three months.

In a single study, patients of type 2 diabetes who consumed cinnamon for three months experienced a more than two hundred percent reduction in hemoglobin A1c than those who experienced standard care. Other ten studies discovered that cinnamon could also reduce cholesterol and triglyceride levels.

Moreover, you require limiting your cassia cinnamon consumption to under one teaspoon per day. It contains coumarin, which is related to health issues at higher doses. On the contrary, Ceylon cinnamon has minimal coumarin.

2. Eggs and Fatty Fish

Eggs offer amazing health benefits and are ideal for keeping you full for an extended period. Regular consumption of eggs can reduce the risk of type 2 diabetes and heart disease. Eggs reduce inflammation, increase your levels of good HDL cholesterol, change the shape and size of your bad LDL cholesterol, and improve insulin sensitivity.

In a particular study, individuals with type 2 diabetes who ate two eggs daily as part of a regimen high in protein experienced improvements in blood sugar levels and cholesterol. Moreover, eggs are one of the greatest sources of zeaxanthin and lutein, antioxidants that protect your eyes from diseases.

Just make sure you consume whole eggs. The egg benefits from the nutrients in the yolk instead of the white.

On the other hand, fatty fish is also very healthy. Mackerel, anchovies, salmon, herring, and sardines are perfect sources of the omega-3 fatty acids EPA and DHA, which offer excellent benefits for your heart. Obtaining these fats in sufficient amounts regularly is particularly significant for people with type 2 diabetes who are likely to get stroke and heart disease.

EPA and DHA safeguard the cells lining your blood vessels, improve the functioning of your arteries after a meal, and minimize markers of inflammation. According to some observational studies, individuals who consume fatty fish regularly have a reduced risk of heart failure and have less likelihood of dying from heart disease.

Fish significantly impacts inflammatory markers and can reduce triglycerides. Fish is also an excellent source of protein that is high in quality that increases your satiety as well as your metabolic rate.

3. Use Extra-Virgin Oil

Extra-virgin oil is highly beneficial for the health of your heart. It has oleic acid, a monounsaturated fat that improves HDL and triglyceride levels in people with type 2 diabetes. It can also improve the levels of the GLP-1 fullness hormone.

According to studies researching different kinds of fat, olive oil is the only type of fat that can reduce the risk of heart disease. Olive oil also has polyphenols antioxidants that safeguard the cells lining the blood vessels, reduce blood pressure, prevent the damage of LDL cholesterol by oxidation, and minimize inflammation.

Extra-virgin oil is not refined and has antioxidants and other minerals that make it healthy. Make sure you buy extra-virgin oil from a reputable source because numerous olive oils are combined with cheaper oils such as soy and corn.

4. Consume Flax Seeds

Flaxseeds are exceptionally healthy foods. Some of their insoluble fiber consists of lignans that can reduce the risk of heart disease and boost blood sugar control. A study involving individuals with type 2 diabetes who consumed flaxseed lignans for three months saw a significant increase in hemoglobin A1c in the participants.

Another study discovered that flaxseeds could minimize the risk of strokes and possibly decrease the dosage of medication required to prevent blood clots. Flaxseeds are rich in viscous fiber that improves the health of your gut, feelings of satiety, and insulin sensitivity.

Since your body cannot absorb whole flaxseeds, grind them or buy ground seeds. It is also critical to keep the seeds tightly sealed in the fridge so that they don’t go rancid.

5. Eat Squash

Squash is a top healthy vegetable for people with type 2 diabetes. Winter squash varieties contain a hard shell and include butternut, pumpkin, and acorn. On the other hand, summer squash contains edible soft peel and includes Italian squash and zucchini, among others.

Similar to many other vegetables, squash has beneficial antioxidants. Numerous types of winter squash have high levels of zeaxanthin and lutein that safeguard against macular degeneration and cataracts. Animal studies involving squash extracts have shown a decrease in insulin levels and obesity.

A particular study discovered that individuals with type 2 diabetes who consumed a winter squash variety faced a significant reduction in levels of blood sugar. But keep in mind that winter squash has more carbohydrates than summer squash.

For instance, a cup of cooked pumpkin has nine grams of digestible starch, while a cup of cooked zucchini has three grams of digestible starch.

6. Control the Intake of Carbs

Your body breaks down carbohydrates into sugars, especially glucose, before the insulin takes the glucose into cells. When you consume excess carbs or have low insulin levels, this process does not work, and your blood glucose levels go up. But there are many things you can do about it.

According to the American Diabetes Association, it is recommended that you control your carb consumption through a food exchange system or by counting them. Studies have shown that these methods can assist people with type 2 diabetes in properly planning their meals. In turn, it assists in the improvement of blood sugar control.

Numerous studies also reveal that a diet low in carbs aids in reducing levels of blood sugar and avoiding spikes in blood sugar. Moreover, a diet low in carbs can assist in controlling levels of blood sugar in the long term.

7. Workout Regularly

Regular exercise can assist you in losing weight and increasing the sensitivity of your insulin to help you fight type 2 diabetes. Increased insulin sensitivity means that your cells can better utilize the available sugar in the bloodstream. Exercise also assists your muscles in utilizing blood sugar for muscle contraction and energy.

You need to check your levels routinely if you have trouble controlling your blood sugar. This will aid you in learning how to respond to various activities and prevent spikes of your blood sugar levels. Great exercise forms include weight lifting, running, dancing, swimming, brisk walking, biking, hiking, and more.

8. Drink a Lot of Water

Drinking sufficient water can assist you in keeping your levels of blood sugar within healthy limits. It will prevent dehydration. In addition, it will also prevent your kidneys from flushing out extra blood sugar via urine.

Research shows that individuals with type 2 diabetes who drink a lot of water have a minimized risk of developing high levels of blood sugar. Regular intake of water rehydrates your blood, reduces the risk of type 2 diabetes, and lowers the levels of blood sugar.

Remember to rehydrate with non-caloric beverages if you want a change from water. Sugar-sweetened beverages increase blood glucose, the risk of diabetes, and weight gain.

9. Control Levels of Stress

Stress can impact your levels of blood sugar. Hormones like cortisol and glucagon are secreted when you are stressed. In turn, these hormones cause an increase in blood sugar. According to research, meditation and relaxation critically minimizes stress and reduces blood sugar levels in people with type 2 diabetes.

Workouts and relaxation methods such as mindfulness-based stress reduction and yoga can also correct insulin secretion problems in chronic diabetes.

10. Get Sufficient Sleep

Getting sufficient sleep feels good and is necessary for optimal health. A lack of rest and poor sleeping habits also impact blood sugar levels and insulin sensitivity. They can also promote weight gain and increase appetite.

Deprivation of sleep increases cortisol levels and reduces growth hormone release. Both of these play a critical role in the control of blood sugar.

Moreover, great sleep is about both quality and quantity. It is advisable to obtain a sufficient amount of high-quality sleep every night.

Water is essential in diabetes management.

Final Thoughts: You Can Manage Type 2 Diabetes With Help

Many people disregard the importance of a healthy lifestyle until they get type 2 diabetes. A patient with the disease will need not only to consume the healthy foods listed on this article, but they will also need to live a stress-free life, eat well, sleep more, exercise a lot, and drink plenty of water.

Undertaking these strategies when you don’t have the condition is even better, as it will keep diabetes at bay.

10 Proven Strategies To Get Rid Of A Career Low

July 2, 2019 by Power of Positivity

When you hit a career low, it can seem nearly impossible to know how to recover. The good news is that when you have hit an all-time low, you have nowhere to go but up. If you want to delve into the truth a bit deeper, hitting a career low can be incredibly liberating because it sets you up for infinite possibilities.

You can be anything and do anything you want. When you hit a slump, it’s time to take some action. Here are 10 things you can do when you hit a career low.

1. Learn Something New

It’s always a good idea to continue to learn something new. As times change, so does technology. Businesses need to keep up with these changes to stay in demand. This is why it’s important to continue to learn all you can about your chosen field. If you like what you’re doing in your career path, stay with it. Look into additional training and classes you can take to advance your career. However, don’t let it stop you from learning about other forms of work. You may adopt certain skills or procedures from other types of work that can help you with your career.

2. Get Creative

When you hit a career low, it can be from a lack of creativity. If you feel like you’re just going through the motions, it’s time to develop passion and excitement in life again. You can invoke creativity in a variety of ways.

Within your home, you can organize it, paint the walls, purchase things for your home in the colors that make you feel happy, excited and optimistic. Organizing your home helps to organize your thoughts. Decorating your home helps to get your creative juices flowing. Surrounding yourself with vibrant colors that make you come alive will continue to spark your creativity.

Do something you have never done before. Try out a new food you’ve been curious about. Write with your left hand if you’re a righty. Listen to music you have never heard before. Learn how to play an instrument. Another thing you can do is to do something you normally do but in a different way. If you regularly walk down the street to the store, try going down the street sideways or backward if it’s safe to do. Add cinnamon to your morning coffee. All of these suggestions get the right side of your brain active, which will help you with creativity and problem-solving. Continually look at life in a different way, and you’ll notice that you’ll start looking at work and other matters in life in a completely new way.

3. Set Goals

Whether you want to go for something big or something small, it’s time to make some goals. Life can get stale when you hit a career low. Setting goals is a way to establish progress in your life. A small goal can include waking up earlier than usual to journal, enjoy the sun coming up or committing to 30 minutes of exercise a day. These small goals can have a huge impact on how you think, feel and respond in life.

Working toward a large goal can help make positive changes in your life too. Larger goals can help you to work hard toward something amazing and create the momentum you need to excel in life. A large goal can involve a dream vacation where you do everything you’ve ever wanted. Your goal doesn’t have to be career-related, but a career related goal would directly propel you to success.

4. Consider a New Field

At times, people hit a career low because they’re bored in the field they currently work in, or it might be a career they never wanted in the first place. Whatever the case, getting into another field can help to make huge changes in a person’s life. Ideally, you want to think of something that you would love to do and something you can make a decent living doing. It’s not hard to do, but you need to think of what you’re passionate about. You can turn just about anything into a business. Think about anything you see today. Delivery services, apps and driving services developed out of a need. You have something special in you that you can turn into a business if you think enough about it.

5. Perform Regular Self Assessments

Your career low can help you to change and grow. Let it. Never stop learning about yourself. With every struggle, you will see something new about yourself. You can be sure that going through a career low brought out things inside of you that you’ve never seen before. Rather than beating yourself up about what you did “wrong,” take it as a learning experience.

Granted, there are things you wish you didn’t do. We’ve all been there. The great thing about discovering these things is that you don’t have to repeat the same mistakes, and they can help to make you a better person. Consider how you’d handle things now. Take time to heal from anything that caused harm. Admirable traits come from facing struggles, overcoming them and allowing yourself to learn from them.

6. Consider Self-Employment

There is nothing like self-employment. It’s the ultimate freedom. Some people are afraid to work for themselves because they believe a nine-to-five gives them security. There’s no guarantee that people can’t lose their jobs, but you can guarantee that you won’t fire yourself when you work for yourself.

If you can be committed to learning whatever you need to know about working for yourself and can be committed to putting in the work, you can be successful at whatever you choose to do. You just need to consider what it is that you love to do. Once you have done that, you need to set up a schedule, get supplies and anything else that’s needed for your business.

7. Seek Objective Feedback

It can be hard to see things about yourself sometimes. You need a few good friends who aren’t afraid to tell you “like it is.” It doesn’t mean you seek feedback from someone who is rude. On the contrary, you’re looking for a loving person who will tell you the truth about yourself. Spend some time talking to them and listen to what they say. Explore these things on your own at a later point. Get down to the “why’s” to discover why you are the way you are.

You might have some self-sabotaging behaviors that get in your way. Self-sabotage can get in the way of your success without you being aware of it. Think of all the ways you can make a positive change in your life by changing negative things you discover about yourself.

8. Get Physically Healthy

Physical health has a huge impact on your quality of life. You might not see the connection between physical health and your career, but the two influence the other in a huge way. Physical health impacts your mental health and how you feel in life, in general. How you feel affects your career. Your career impacts how you feel. Stress and depression can lead to sickness, fatigue, insomnia, pain and more. Eating well, drinking an adequate amount of water, sleeping well and getting regular exercise will help your body to feel better, but it will help you to feel happy and think more clearly.

Exercise releases hormones that lift your spirits.

9. Get Mentally Healthy

Hitting a low can certainly make you feel stressed and depressed. This can hit when you’re already battling many things in your life. There are several ways to get mentally healthy. You can attend group meetings, go to a counselor, journal or read self-help books.

What you’re looking to do is heal from past hurts, forgive others and yourself, develop self-love, perform self-care and do other things that will promote your well-being. When you’re mentally healthy, you will be emotionally healthy. This will help you to make smart choices in life, which will lead to a higher quality of life. This will also create a life where you go after what you want because you know that you deserve it.

10. Make New Friends

Life can seem depressing without a few good friends. When you hit a career low, you tend to feel rejected, and you might believe that no one likes you. When you make new friends, you tend to see things in a different light. Use social media to meet people and talk to them, but don’t limit yourself to social media. This can make you feel lonelier. You don’t have to be aggressive about making friends in the outside world, but start taking time to talk to people in the checkout line. Compliment someone at the library. You’ll be surprised by the amazing people you come across.

Life is going to throw you some curve balls, but that is why you’re so awesome now. You’ve lived and learned. Don’t let this low get in your way, and don’t let it be the end of your greatness. Nothing stays the same, which means you can change it for the better.

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

Benefits of Meditation

7 Types of Meditation

1. Loving-kindness

2. Progressive Relaxation

3. Mindfulness

4. Breath Awareness

5. Kundalini Yoga

6. Zen

7. Transcendental

How Long and How Often You Should Meditate

Final Thoughts On Types of Meditation and Which Type Is Right For You

What is Gluten? Why is Gluten Harmful to Some People?

How to be Gluten Free in a Pastry World

Is the Gluten Free Diet Healthy?

Health Benefits of Going Gluten Free

Amazing Gluten-Free Foods to Make and Taste

Embrace the Gluten Free Life

Here are seven dragon fruit benefits.

2. Rich in Nutrients

3. Promotes a Healthy Gut

4. Rich in Fiber

5. Can Improve Levels of Iron

6. Rich Magnesium Source

7. Strengthens the Immune System

8. Boosts Glycemic Control

Eating Dragon Fruits

Final Thoughts on Trying Dragon Fruit

Benefits of Restorative Yoga

1. It increases flexibility

2. It reduces muscle tension

3. It calms the restless, wandering mind

4. It heals the body

5. Yoga helps to heal emotional wounds

6. It boosts the immune system

7. It will help you to trim fat and lose weight

8. It helps you to recover faster from illness

9. It is a bridge to mindfulness and meditation

10. It balances your nervous system

11. It improves your circulation

12. It improves lung function

13. It allows you to reap the full benefits of each pose

Closing Thoughts on Restorative Yoga Benefits

Stimulate Your Hair Growth with Coffee Grounds

Create Soft, Supple Lips

Make Your Brunette Hair More Brilliant

Soak Your Feet after a Hard Day

Reduce Puffiness under Your Eyes

Create an Exfoliating Bar of Soap

Soothe Skin after Waxing

Rejuvenate Your Skin with a Face Mask

10 Quick Meal Prep Ideas For A Healthy Breakfast

1. Eggs in Hash Brown Nests

2. Nutty Banana Oat Muffins

3. Pumpkin Date Energy Snacks

4. Instant Oatmeal Packets

5. Spinach, Mushroom, and Caramelized Onion Quiche

6. Breakfast Burritos

7. Freezer Oatmeal Cups

8. Chia, Strawberry, & Chocolate Pudding

9. Blueberry Muffin Overnight Oats

10. Muffin-Tin Southwestern Frittatas

Conclusion

30 Personal Finance Tips:

1. Shop Generic

2. Cook at Home

3. Don’t Leave The Lights on

4. Opt for A Programmable Digital Thermostat

5. Keep Up On Auto Maintenance

6. Keep An Eye On Weekly Fliers

7. Comparison Shop Your Local Supermarkets

8. Drink Healthy And Affordable Water

9. No More Fast Food

10. Don’t Smoke

11. Double Up Your Recipes

12. Consider Switching Banks

13. Try Thrifting

14. Use Energy Efficient LED Bulbs

15. Get Rid Of Useless Collections

16. Use Customer Rewards Programs