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How to Shut Down The Most Common Phrases From Manipulators

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Manipulative people are difficult to deal with. There is often no end to the tricks they will use to guilt trip you, twist situations, and get what they want from you. The good news is that most of them use the same statements to get their way, so you can prepare to deal with them.

Learning how to respond to the most frequently used psychologically abusive tactics can help you keep yourself safe from even the most brutally manipulative individuals.

 

How To Shut Down The Most Common Phrases From Manipulators

1.    I trust you; I just don’t trust other people.

A manipulative person, especially a partner, might constantly try to control your life. When you ask them why they don’t trust you, they’ll insist that they do, but that it’s other people they can’t trust. They may use this as an excuse to:

  • Check your phone and email
  • Run background checks on your friends
  • Refuse to let you go anywhere on your own
  • Prevent you from spending time with certain acquaintances

This turns the onus around on you, making you seem unreasonable while they look protective and strong. The problem, of course, is that this doesn’t make any sense – if someone untrustworthy is able to convince you to cheat, then you yourself weren’t trustworthy to begin with.

What’s the best response to this situation? Well, it should go a little something like this:

“I’m the person who you are dealing with here. It makes no sense for you to have to trust other people in order to talk to me. By reacting this way, you are making the assumption that I am weak-willed or prone to doing something bad if someone else entices me. It’s very disrespectful and you should trust in my honesty and faithfulness.”

2.    You’re being too sensitive/crazy!

This is a type of gaslighting and it can really make you second-guess yourself. When something goes wrong and you try to talk about it or call it out, a manipulator will belittle you for your lack of positive thinking. They might say:

  • Calm down, it was just a joke.
  • Why do you always take everything so seriously?
  • You’re being crazy right now.
  • Stop being so sensitive!
  • You’re overthinking this entire situation.
  • It’s not actually that big of a deal.
  • You’re just misunderstanding me.
  • Lighten up!
  • Nothing you’re saying makes sense.
  • You really need to learn to loosen up a bit.
  • This is so unreasonable of you.

It definitely doesn’t help that manipulators naturally prey on people who are sensitive, in a positive way – people who are empathetic, understanding, and emotionally intelligent. There’s nothing wrong with being sensitive to begin with, and it shouldn’t come up when you’re voicing a valid concern.

Gaslighting can make you feel like you’re the crazy one, or like you’re overreacting and being insane. It’s a common manipulation tactic to trick you into giving in. Don’t fall for it! Here’s what you should say instead:

“This is something that is very important to me and it would mean a lot to me if you would listen and hear me out. It’s not fair of you to call me crazy or sensitive just because we don’t see eye-to-eye on something.”

3.    I already said sorry; what else do you want?

Apologies are always a good way to go. But manipulators don’t use them when they truly are sorry and seeking forgiveness. Instead, they use it as a quick way to get out of a nasty situation and stop you from being angry or calling them out.

Unfortunately, that’s not how apologies work, especially for more serious transgressions. It’s normal to need to take some time to deal with the aftermath of what the other person did to you. You can’t switch to positive feelings right away.

This is reasonable and perfectly understandable – but a manipulator doesn’t think so. They think that since they’ve dropped the magic word, everything should stop right then and there. Demand a fair amount of time to recover from what happened by saying something like this:

“I really appreciate your apology, but apologizing doesn’t automatically heal all wrongdoings and wounds. Give me some time to process this and heal.”

4.    Look what you made me do!

One key sign of a manipulator is that nothing is ever their fault. They refuse to take the rightful blame for anything wrong they do and will find any way to twist it so someone else is at fault. Manipulators are unable to take ownership of their mistakes, so they often try to pass the responsibility to someone else.

These types of people might say a number of different phrases to try to pass themselves off as innocent and pin the blame on you. Of course, it’s ridiculous to be blamed for something you didn’t do at all, especially when it’s the other person who is hurting you. To shut them down, say this.

“I am only responsible for what I do, and you’re responsible for what you do. It was your decision to act how you did, and I cannot make you act in a certain way, nor can I do that to anyone else.”

5.    I would never hurt you.

This sounds like a good statement with kind intentions. It sounds reassuring and gentle. But manipulators don’t use it that way – they use it so you brush less obvious forms of abuse under the rug.

For many people, the deal breaker line is drawn at physical abuse. Meanwhile, emotional abuse becomes more and more prevalent, but you’re not as aware of it. This allows many forms of toxicity classified as psychological and emotional abusive to continue.

A manipulator is very aware that your limit likely lies here too, so they’re careful to never cross that limit. Instead, they are abusive in “sneakier” ways that they hope you won’t notice, and they throw you off the scent with phrases like these. So if someone is feeding these lines to you, respond like so:

“You can hurt someone in more ways than physical. Understand that a lack of physical assault doesn’t mean that there isn’t emotional pain.”

6.    I already did something nice for you; why are you still angry at me?

Just like with the apologies, manipulators may do a nice thing for you so that you’ll drop some issue. They might buy you something expensive or do you a favor in hopes that your gratefulness will cause you to forget their problematic behavior.

It’s easy to fall victim to this kind of ploy. When someone is kind to you, you might feel bad demanding further apologies or may feel guilty when you are still mad at them. But keep in mind that there is nothing that can “buy” forgiveness. It has to be earned graciously with patience and changed behavior.

If a manipulator is trying to make you feel bad because they bought you a gift, say this:

“It was very kind that you bought this for me, but there’s no price tag on my forgiveness. If you’re attempting to use this present as a bribe for my forgiveness, you can take it back.”

Or, if they didn’t buy you presents:

“It was very kind that you did this for me, but you cannot buy my forgiveness with chores and errands. If you have an ulterior motive for helping me and doing these nice things, then I’d prefer you didn’t do them.”

7.    I will hurt myself if you leave me.

This is one of the most dangerous forms of emotional manipulation. Someone who stops you from leaving them, or stops you from doing anything they don’t want you to by threatening to harm themselves, is incredibly toxic and a danger to themselves and to you.

manipulators

Why is this so problematic? Well, this is the clearest type of manipulation. They don’t want you to do something, so they make it so you will feel guilty and suffer immediate consequences if you do it. That way, they can make themselves look like the victim and paint you in a bad light.

Many people feel pressured into staying with abusive partners because of tactics like this. They force themselves into positive thinking to “save” their manipulative significant other. Don’t fall prey to it. Stand your ground and let it be known that you will not be swayed with a statement like this:

“If you are experiencing these thoughts, please call a suicide hotline or an emergency number. I can help provide numbers for you if you like. I have told you why I have chosen to leave, and my decision is made, so please respect it.”

8.    I understand your feelings, but trust me – I know what’s best!

No one should be allowed to make your decisions for you. A manipulator will pretend to be looking out for you but is instead pulling your strings to convince you to do what they want. They’ll use any types of words and phrases to convince you that they understand you when they either don’t at all or really don’t care.

Yes, everyone could use an outside opinion sometimes, but at the end of the day, you still know yourself best. A manipulator isn’t actually seeking what’s best for you – they are selfish and want specific things for themselves, so they’re just trying to rope you along.

In any partnership, you deserve to be respected and heard. Your opinion matters just as much as the other person’s; a lack of willingness to compromise or talk it out, instead resorting to cheap tricks like this, is a huge red flag. Don’t fall for it. Instead, say this:

“To presume that you know what’s best for me, even when I tell you my opinion, is very controlling. I would like for what I have to say to be listened to and respected. I believe that the best thing for us is to make these big decisions together, as what is best for you may not actually turn out to be what is best for me.”

Final Thoughts On How To Shut Down The Most Common Phrases From Manipulators

Dealing with manipulators is exhausting. Although we referenced romantic relationships for many of these instances, they work for all types of people, regardless of your connection to them.

Manipulators come in many forms. They can be your partner, a family member, a friend, a colleague, or even a mere acquaintance who you barely know.  Regardless of who someone is to you, manipulation is wrong, and it’s important that you know how to protect yourself. Shutting down their most common phrases will show them that you’re not someone they can play their mind games with.

Paleo Diet : A Complete Food List Of What To Eat And What To Avoid

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The paleo diet consists of whole foods similar to that which the hunter-gatherers ate thousands of years in the past. During the Paleolithic era, hunting for and gathering food was the only option for eating, which resulted in only natural foods being consumed. Basically, a factory and mass-production were not included in the diet.

The paleo diet meal plan offers a wide variety of foods, cooked and prepared in different ways in order to give you more flavor options. There is something for everyone, so you are sure to find quite a few aspects of the diet that you enjoy.

The basic foods that you should eat include:

  • Meat
  • Fish
  • Eggs
  • Fruits and vegetables
  • Nuts and seeds
  • Herbs
  • Spices
  • Healthy fats and oils

The basic foods that you should avoid include:

  • Processed foods
  • Sugar
  • Soft drinks
  • Grains
  • Many dairy products
  • Legumes
  • Artificial sweeteners
  • Vegetable oil
  • Margarine
  • Trans fats

These foods will all be discussed in more detail further in this article.

Benefits of a Paleo Diet

There are many health benefits of a Paleo diet. Between a diet of whole foods and an active lifestyle, there will be lower rates of obesity, diabetes, high blood pressure, and heart disease. This type of diet also leads to major weight loss without counting calories and many other general health improvements.

You will feel better about yourself, have more energy, and think more clearly after becoming used to a diet of whole foods. This will allow for a more positive lifestyle in general.

To get you started with your paleo diet meal plan, here is a more specific food list of what you can eat and what you should avoid.

What to Eat

Meat

There are so many good options when it comes to the meat you can eat on this diet. You can eat beef, lamb, chicken, turkey, pork, and any other type of meat that has not been injected with unnatural supplements or antibiotics.

It is best to choose meat from animals that were grass-fed, raised in a pasture, and organic. This can be expensive, however, so if you can’t pay that much for meat, just choose the least-processed meats that you can afford.

Fish and other seafood

The possibilities with seafood are plentiful and include things like salmon, trout, shrimp, shellfish, and haddock. Seafood is normally low in calories and high in protein. It also contains many vitamins that you need in your diet.

Eggs

You can eat eggs in so many different ways, so there are plenty of options. It is best to choose eggs from free-range chickens. Eggs from chickens that were raised in a pasture, or that were enriched with omega-3 supplements are also a good option.

Vegetables

Vegetables are a great option for whole foods and can be used in breakfast, lunch, and dinner, as well as for a snack. Popular options include broccoli, kale, peppers, onions, carrots, and tomatoes, and can be eaten raw or cooked. You can also season vegetables anyway that you want, allowing variation from day to day.

Fruit

Fruit is great for breakfast or for a snack. It is also a fresh addition to a salad or other meals. You can choose from apples, bananas, kiwi, oranges, pears, avocados, strawberries, blueberries, blackberries, grapes, and many others.

Tubers

Tubers are great side dishes for meals. They include foods such as potatoes, sweet potatoes, yams, and turnips. These can also be prepared differently each time to add more variation to your diet.

Tree nuts and seeds

Another option for snacks or as an addition to a meal, tree nuts and seeds are a nutritious part of the diet. Pumpkin seeds, sunflower seeds, almonds, walnuts, and macadamia nuts are common choices.

Healthy fats and oils

While there are many oils and fats that are unhealthy, the healthy ones are an important part of the diet. You can use extra virgin olive oil, coconut oil, and many others for cooking.

Spices

You can spice up your meals with any natural spices. The options are nearly limitless and include sea salt, pepper, garlic, rosemary, nutmeg, and many others. Spices can be used to add extra flavor to meat, vegetables, and even seeds.

What to Avoid

Artificial sugars and high-fructose corn syrup

This includes things like soft drinks, juice, table sugar, candy, donuts and other pastries, and ice cream. While these foods may taste delicious, they are also detrimental to your health and especially to a Paleolithic diet.

Grains

While it may be tempting to eat bread products, it is important to avoid them when following a paleo diet meal plan. When avoiding grains, it is also important to avoid pasta, wheat, rye, and barley as well.

Legumes

This may be the most surprising food group on the list, as they are often considered healthy options in other diet plans. These foods include beans, lentils, peas, chickpeas, peanuts, and many others.

Dairy products

Not all dairy products are bad for a paleo diet meal plan, but most are. Those that are especially important to avoid are the low-fat options.

Vegetable oil

There are more versions of vegetable oil than what you see labeled as “vegetable oil” in the store. You also have to avoid soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and any others that are made with a vegetable product.

Trans fat

Trans fats are bad for nearly every diet in existence. They are commonly found in margarine and other processed foods. Not only are they bad for dieting, they are just detrimental to your overall health.

Artificial sweeteners

When reading ingredient labels, check for aspartame, sucralose, cyclamates, saccharin, and acesulfame potassium. These are all artificial sweeteners that are unhealthy and can ruin the progress you’ve made on your diet.

Processed food

One of the easiest ways to check for processed foods is to look for a label that says “diet” or low-fat. Both of these options are full of processed additives. Another common culprit of processed foods is meal replacements and anything made in a factory.

Modifying a Paleo Diet

Science has more recently decided that there are more modern food options that are still paleo-friendly. These options include butter that is made with milk from grass-fed animals, and gluten-free grains, such as rice.

With this modification, a paleolithic diet is more of a guideline than a strict set diet. Some people choose to add these options, while others choose to stick to the original diet. You do have the option to stray a bit from the recommended foods, as long as you play it safe and make sure the product is naturally made.

A couple other safe options for this diet are red wine and dark chocolate. In moderation, they can even be healthy. Red wine contains antioxidants and nutrients, and dark chocolate contains many important nutrients, as well.

Paleo Drink Options

Like every diet, water is the best option for this diet, but not everyone wants to drink water all of the time. If you want a little variety, other decently safe choices include tea and coffee, as they are made with all-natural ingredients. Tea and coffee have antioxidants and other nutrients that are beneficial to your health.

paleo diet

Paleo for Vegetarians

This diet is healthy since it is nutritionally balanced, but vegetarians need to be more careful. Much of the protein in this diet comes from the meat, and, since vegetarians can’t eat that, they have to find other ways to add protein and still stay within the limits of the diet. It is easy to do as long as you plan ahead and prepare foods that contain protein.

Things to Know Before You Begin

There are some things you should take note of before you switch to the paleo diet.

  • It is better to transition to a full whole foods diet slowly
  • The meals may become repetitive
  • You will not be able to eat out very often

Final Thoughts on Paleo Diet

Even foods that are considered healthy may contain some of the ingredients that should be avoided, so you have to be careful to read every ingredient list when you are on a paleo diet. There are drink, snack, and meal options for everyone, but vegetarians should be extra careful to consume enough protein in their diet.

While short-term results will be evident with this diet, it is important to make a long-term commitment in order to obtain lasting results. This isn’t a diet that you can work hard at for a few days, take a break, and then resume the following week. It requires dedication in order to see the long-term results.

This diet is healthy and will provide all of the nutrients that you need every day. It will improve your overall health, medical conditions, and way of life. You may also notice an increase in your overall energy.

(C)Power of Positivity, LLC. All rights reserved

Experts Explain the 10 Types of Saturated Fat (And Why They’re Not All Bad For You)

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When one thinks of fat, usually thoughts of weight gain follow, as well as all the unhealthy consequences that come along with it. Saturated fats have been a topic of controversy for quite some time.

Until very recently, many considered this fat one of the leading contributing factors to people developing heart disease. Nowadays, though, scientists question this assumption. People are also beginning to actually seek out saturated fat for health benefits!

What is clear, though, is that saturated fats are not just one specific nutrient; Saturated fats include a grouping of a variety of different fatty acids which all have their own effects on our bodies.

To help you understand this fat a bit more, we will provide a description of the various different types of saturated fat you might encounter. Continue reading to learn more:

What Is Saturated Fat?

There are two different main classifications of fat, one is saturated fat, and the other, unsaturated fat. These two fat groupings differ in their chemical properties and structure in minor ways. For instance, while unsaturated fat remains liquid at room temperature, saturated fats usually remain solid.

Good examples of this include cheese, butter, fatty meat, tallow, lard, cream, palm oil, coconut oil, and cocoa butter.

The most common saturated fats consumed in a normal diet include:

  • Stearic Acid
  • Palmitic Acid
  • Myristic Acid
  • Lauric Acid
  • Capric Acid
  • Caprylic Acid
  • Caproic Acid

How Does Saturated Fat Affect Health?

Scientists nowadays generally accept that saturated fats are not the unhealthy fat once demonized as causing many of our health ailments.

Plenty of evidence shows that these fats do not, in fact, cause heart disease, as once thought.

It is still commonly believed though that replacing saturated fats with unsaturated fats may improve your heart health, and reduce your risk of having a heart attack. From this, it is easy to assume that saturated fats must be bad then. In fact, this only tells us that unsaturated fats are protective in nature, where saturated fats are neutral when it comes to heart health.

Types Of Saturated Fat:

1. Stearic Acid

Stearic acid, a type of fatty acid, contains 18 carbon atoms. It is the second most commonly consumed saturated fatty acid in a typical American diet.

When compared to other saturated fats or carbs, stearic acid has the ability lower LDL, or “bad,” cholesterol ever so slightly. Because of this, it may be seen as one of the healthier saturated fats one might consume.

Some studies show that this fatty acid is converted, at least in part, to oleic acid. Oleic acid is a healthy unsaturated fat that occurs naturally in your body. In estimation, though, only 14% of stearic acid converts to oleic acid; therefore, its effects aren’t necessarily that strong.

Probably the best source of stearic acid is from animal fats. It’s often hard to find this acid in meaningful quantities from plant sources, with the exception of cocoa butter, palm kernel, or coconut oil.

Of the different types of saturated fats, stearic acid is to be considered the best saturated fat for health. It likely will not raise your risk of developing heart disease, even for those who eat diets especially high in stearic acid.

2. Palmitic Acid

The most common of the saturated fatty acids found in both plants and animals is palmitic acid. Back in 1999, this acid made up over 56% of the total fat consumption of the population of the United States!

Of all the different sources of palmitic acid, palm oil is the most concentrated. Of the saturated fats found in dairy and red meat, it makes up roughly one quarter.

When compared to unsaturated fats or carbs, this fatty acid raises LDL and total cholesterol without negatively affecting your levels of HDL, or “good,” cholesterol.

Elevated levels of LDL cholesterol provide one of the best indicators of heart disease risk. Not all LDL is the same though; a better indicator of heart disease risk is the occurrence of high-frequency LDL particles, and also smaller, denser LDL particles.

Even though this fatty acid may raise your levels of LDL cholesterol, it is mostly because of an increase in levels of these larger LDL particles. Many researchers now believe that higher levels of these larger LDL particles should not cause concern. This is still up for debate.

Also, when fatty acids, like linoleic acid, are eaten in combination with palmitic acid, they can negate some of its negative effects on your cholesterol levels.

Palmitic acid is also believed to negatively affect areas of one’s metabolism. In recent research done on both humans, and mice, a diet high in palmitic acid reduced the occurrence of physical activity and also negatively affected dieters’ moods.

Multiple studies done on humans have found that diets high in palmitic acid can end up reducing the number of calories burned by the individual.

3. Myristic Acid

Myristic acid is known to cause a large increase in LDL and total cholesterol, in comparison to consuming carbs or palmitic acid. It is believed, however, to not affect HDL cholesterol levels.

The effects of myristic acid are much more pronounced than those of palmitic acid. In the same vein as palmitic acid, this fatty acid increases levels of large LDL particles which, as previously stated, isn’t too concerning.

This acid is rarely consumed as a part of a normal diet and isn’t found in high concentrations in most food items. Some fats and oils which do contain this fat include palm kernel and coconut oil, though they also contain more beneficial fatty acids which negate myristic acid’s negative effects.

4. Lauric Acid

Of the medium-chain fatty acids, lauric acid is the longest.

More than any other of the fatty acids, lauric acid raises total cholesterol. This large increase is due mostly to an increase in your HDL, or “good,” cholesterol, though.

Relative to your good cholesterol levels, lauric acid reduces your total cholesterol levels! This all works to actually lower your risk of developing heart disease!

Of all the saturated fatty acids, lauric acid is believed to most beneficial to your HDL cholesterol levels. Lauric acid makes up a large portion of both coconut oil and palm kernel oil. Most other oils only contain small amounts of lauric acid.

5. Caprylic Acid

Caprylic acid is considered a medium-chain fatty acid. It’s name comes from the Latin term for a female goat, which is “capra” because goat milk provides one of the best sources of Caprylic.

Long-chain and medium chain fatty acids are metabolized by our bodies differently. Medium-chain fatty acids are much easier for our bodies to absorb, and they are brought straight to our liver in order to be metabolized.

Some potential benefits of these medium-chain fatty acids include:

  • Increased weight loss: Multiple studies show that a diet higher in medium-chain fatty acids (rather than long-chain) results in a slightly higher amount of calories burned throughout the day.
  • Improved insulin sensitivity: Evidence also shows that medium-chain fatty acids have the amazing ability to increase our insulin sensitivity.
  • Anti-seizure: Medium-chain fatty acids, in particular capric acid, is believed to offer anti-seizure effects, especially in conjunction with a ketogenic diet.

Of these medium-chain fatty acids, capric acid is the one most commonly consumed. Roughly 5% of palm kernel oil is capric acid, and 4% of coconut oil. It can be found in small amounts in some animal fats as well.

6. Caproic Acid

Caproic acid is another member of the “capra,” or medium-chain, fatty acid groupings. It functions similarly in the body to caprylic acid in that it bypasses the liver in order to metabolize quickly.

7. Capric Acid

Last of the “capra,” or medium-chain fatty acids is capric acid. In the same vein as the previously mentioned medium-chain fatty acids, this amazing fat can bypass your liver in order to provide you with a quicker source of energy. Capric, along with the previous 2 “capra” acids, give coconut oil its purported beneficial properties.

8. Butyric acid

Butyric acid, along with the next 2 fatty acids are members of what’s called the short-chain fatty acid grouping. These are considered short chain due to them containing fewer than 6 atoms of carbon.

Of the many short-chain fatty acids, the most prominent are:

  • Butyric acid
  • Propionic acid
  • Acetic acid

These types of fatty acids are formed when the healthy bacteria in your gut ferments the fiber you consume in your colon.

Most of your body’s exposure to these types of fatty acids will be from what’s produced in your colon, not from dietary intake. They are very uncommon in the wild and are only found in trace amounts in fermented foods and dairy fats.

When one thinks of the many health benefits of a high fiber diet, they are usually actually brought on as a result of the short-chain fatty acids produced as a result. As an example, butyric acid provides a vital source of energy for the cells that line the inside of your colon.

The type of fiber that increases the occurrence of short-chain fatty acids in your colon is called prebiotic fiber. Prebiotic fibers include pectin, inulin, resistant starch, and arabinoxylan.

9. Propionic Acid

Propionic acid, another standout member of the short-chain fatty acid grouping, also naturally occurs as a result of the digestion and fermentation of food in your gut. Similar to butyric acid, the best way to get more propionic acid in your diet is to up your fiber intake.

burn fat

10. Acetic Acid

Last, but not least, is acetic acid. This short-chain fatty acid is what gives vinegar its characteristic sour smell! In fact, white vinegar is simply a dilution of acetic acid. Besides making for a great cleaning product, acetic acid offers you benefits in the same vein as the other short-chain fatty acids. If you’re looking to expose your body to more acetic acid, without downing pints of vinegar, consider upping your fiber intake in order to supplement your body’s acetic acid intake.

FINAL THOUGHTS ON SATURATED FAT FOR HEALTH

It is easy to see why people are now seeking out saturated fat for health benefits. Saturated fat is not the heart attack causing devil it was once believed to be.

While not all types of saturated fats provide benefits, most do offer some benefits. At worst, they tend to be only neutral to our health. With continued research, more and more evidence points to saturated fats as a perfectly safe and healthy source of nutrition for your diet.

Science Explains 3 Proven Ways to Lose Weight Fast

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People are always looking for quick and easy ways to lose weight. Unfortunately, the popular fad diets and “fast” weight loss methods don’t typically work as planned. Many times, the fast way isn’t the right way, and most people just end up gaining the weight back.

The fact is that weight loss, while it is a unique and individual experience for all, generally takes time. It requires permanent lifestyle changes that are focused on improving overall health. That’s why a lot of quick fixes don’t work; if they’re not continual habits, the weight will find its way back.

But this doesn’t mean that it’s impossible to lose weight at a fast rate in a healthy way. All this means is that to maintain those results, you have to keep performing those new habits. In order for this to work, your fast weight loss methods have to be sustainable and medically healthy.

Still, this is easier said than done. With so many options and so much information out there, it’s hard to know where to start and how to get the best results. To help you out, here is how science explains some proven ways to lose weight fast.

Science Explains 3 Proven Ways To Lose Weight Fast

smoothie lose weight

1.    Plan

Planning is crucial in ensuring healthy and effective weight loss. Many people make the mistake of believing weight loss is an easy, non-complex subject. Surely it’s just about calories, right? You just have to burn more calories than you consume, right?

Sadly, this is not how it works. Each human body is unique and has its own way of handling food processing, calorie-burning, and other efforts.  In addition, some bad habits that spawn from a lack of planning can completely halt progress. Here are some areas to look out for.

a)    Metabolic Rate

Metabolic rate is fairly important. It determines how adept your body is at converting food into calories and then into energy for the body to burn them off. Blindly cutting down on calories and winding up with a severe deficit is very bad for the body.

This act slows metabolism and puts you in starvation mode, which prompts your body to pile on and store fat. On top of that, doing so will also mean you don’t get the necessary amount of nutrients to begin with, which will really slow your metabolism down as your body scrambles to make up for what it lacks.

b)    Calorie Intake

The amount of calories you need to eat to achieve your goals is often an exact science. It’s just about figuring out what your needs are so you can find the right figure. This is based on things like your weight, activity levels, and any health conditions you have that may prove to be a hindrance.

We’ve touched on this briefly when discussing metabolic rates, but eating too few calories is bad for you and can actually cause more weight gain. You should never consume less than 1,200 calories in any one day, no matter how much weight you want to lose.

At the same time, not planning and tracking your calories at all and going over your limit means you’ll never lose any weight. It’s about finding the right balance!

c)    Eat Mindfully

When you don’t plan your meals, you don’t have a set time to sit down and focus on nothing but eating. It also means a more rushed effort to find easy-to-make foods (which often aren’t very healthy).

If you tend to eat while in a hurry, you’re likely to wind up not being aware of what you eat. You’ll grab chips to sit in front of the TV. You’ll eat well past feeling full if you’re on your computer the whole time. Or you’ll pick up a burger so you can eat it while rushing downtown.

Your best bet is to sit at a table while eating and focus on the food at hand. Try not to do anything at the same time that could distract you and cause you to overeat. Chew slowly so you have time to register when you get full. Planning meals in advance will also allow you to handpick foods made with healthy nutrients – obviously more positive for you all around.

2.    Diet

Diet is the most important part of losing weight. Skip the fad diets, restrictive meal plans, and expensive (and dangerous) meal replacement smoothies. Instead, opt for sustainable diet changes that you’ll be happy keeping up for the rest of your life. Here are some places to start.

a)    Reduce portions

Cutting your portions in half will provide you with lots of leeways. It can be tough but eat more slowly and you’ll feel full a lot faster. You can also drink a glass of water before and after your meal to enhance fullness.

b)    Be smart about carbs

You need to eat carbs to get energy, fiber, and satiety. But you need to pick and choose them correctly. Opt for carb options with low glycemic index figures. Whole grains are much better than refined ones, for example, in terms of nutritional value.

c)    Go for lean protein

Proteins boost your body’s calorie-burning capabilities, as your body expends more energy-burning them as opposed to fat or carbs. Lean proteins are a great option compared to red, fatty meats as they have fewer calories. Options include:

  • Whitefish
  • Chicken breast
  • Other poultry
  • Dairy
  • Nuts
  • Soy
  • Beans

d)    Eat more fiber

Fiber keeps your digestive system healthy, allowing your body to expel waste material efficiently so you don’t build up fat. You can get lots of fiber from most plant-based foods! Adding more fiber to your diet is definitely one of the proven ways to lose weight fast.

change your lifestyle

e)    Learn to appreciate fat

People and companies have made everyone feel guilty for eating any kind of fat for years. While trans fat is definitely bad for you, lots of healthy polyunsaturated or monounsaturated fats exist – and they’re immeasurably good for you.

f)     Stop drinking carbonated drinks

The act of drinking doesn’t stimulate your body’s digestive system, so you can’t break down the components in these already unhealthy foods. They’re packed with sugar, dehydrate you, and don’t make you feel full. Some research even suggests that zero-calorie, no-sugar sodas still may boost hunger drive due to artificial sweeteners.

g)    Drink less alcohol

Just one gram of many alcoholic beverages provides a shocking 7 calories, which is more than most types of proteins and carbohydrates. Plus, it means you’re more likely to binge on junk food later. It also lowers sleep quality, which in turn reduces energy the next day and makes you hungrier.

h)    Eat fermented foods

These foods may have acquired tastes, but they’re packed with probiotics which help your digestive system. They’re great for boosting positive bacteria growth, and many are known for combating obesity in many forms, especially in women. Here are some examples of fermented foods.

  • Yogurt
  • Sauerkraut
  • Tempeh
  • Kimchi
  • Miso
  • Kefir

i)      Eat vegetables low in carbs

Veggie carbs are healthy ones, but if you’re eating carb-filled vegetables and standard carbs too, you’re going to wind up suffering from the excess. Here are some great, delicious vegetable options that are low in carbs:

  • Spinach
  • Broccoli
  • Cabbage
  • Cauliflower
  • Kale
  • Lettuce
  • Cucumber
  • Tomatoes
  • Swiss chard
  • Brussel sprouts

3.    Lifestyle

Much of a successful weight loss plan involves long-term lifestyle changes. They’re definitely some of the most difficult parts of these efforts to commit to, but they provide amazing benefits. Here are some ways you can alter your lifestyle in order to lose weight fast.

a)    Exercise Moderately

Exercising can help the body burn off excess calories. This keeps the body fit and healthy, boosting overall energy levels and positive thinking. It’s worth noting, though, that in terms of a “fast” weight loss option, it may not be as effective; many people actually put on an extra pound or two when they first start working out.

Do note that exercise can also lure you into a false sense of security, causing you to eat more when you’re tired and basking in the post-workout glow. Make sure you’re balancing your calories well when you start exercising!

b)    Lift Weights

Weight-lifting at the gym is a great way to burn off calories, speed up your metabolism, and enjoy a positive weight loss experience more quickly. Do note, of course, that muscle mass is heavier than fat. If you do this, pay less attention to the scale and more to how you look and feel!

c)    Sleep Better

Studies have found a lot of links between obesity and a lack of sufficient sleep. There are a lot of possible reasons for this, but it’s likely due to the metabolism slowing down so you can conserve energy and function without the restorative sleep you need.

A lack of sleep also increases the production of the stress hormone cortisol, which triggers the storage of fat in the body and makes it hard to lose weight fast. It also stops hormones that suppress the appetite from functioning properly. As a rule, you should try and get between 7 and 9 hours of sleep every night in order to be well-rested.

d)    Learn To Manage Stress

Stress causes excessive cortisol production, which causes your body to store fat in order to keep you full. This hormone also tells your body that you need more glucose, making you crave carbs and sugars, so you’re likely to eat unhealthy foods.

There are plenty of ways to manage stress, including through meditation, journaling, social activity, taking time for self-care, and even speaking to a therapist. Life is definitely stressful, but when that starts becoming a hindrance to a healthy life, something has to be done about it.

sleep better to lose weight

 

Final Thoughts On Some Proven Ways To Lose Weight, According To Science

The road to long-term, healthy weight loss is paved with bumps and sharp turns. But if you arm yourself with the right knowledge, you’ll get into gear quickly and with clear results from the get-go.

Of course, not all weight loss methods work for everyone. It takes patience and time to find a combination that works for you. But by using these 3 proven ways to lose weight fast, you’ll be on your way much more quickly.

Remember, you should always speak to a doctor before opting to begin a new diet, lifestyle change, or health-related regimen!  While these methods are sure to have positive effects on all people, their overall effectiveness, and the specifics, will vary from person to person. Don’t be afraid to experiment!

10 Warning Signs From The Universe That Something Big Is About to Happen

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The idea of “the Universe” being something that we are connected to is generally viewed as a spiritual concept.  If you wish “the Universe” to be your God of choice, it becomes a religious concept.  What if I was to tell you that scientists believe that we are connected with the Universe through vibrations?  These vibrations, however subtle, affect all living things.

Theories of Consciousness

“What physical processes underpin mental experience, linking mind and matter and creating the sense of self?”  This is the question that Tam Hunt and Jonathan Schooler at the University of California in Santa Barbara have asked themselves and formed a theory around.  Tam Hunt is a philosopher of mind, biology, and physics, while Jonathan Schooler is a professor of brain science.

The question essentially is asking what natural laws govern our perception of existence and is a search for the rules that relate mind and matter.  It is referred to as the “hard problem of consciousness.”

The Resonance Theory of Consciousness

Their theory is based on the “resonance theory of consciousness” which states that all things are vibrating and oscillating.   The more “in tune” these vibrations are, the more sophisticated our consciousness is.  These vibrations are believed to be central to both our consciousness and all physical reality.  The closer two objects are to each other, the more in sync their vibrations become.  This occurrence is called “spontaneous self-organization.”  This coordinated vibration is like a form of communication between two objects.

The more complex the synchronization is, the more complex the consciousness.  The example Tam Hunt uses is the dynamics of our billions of neurons in our brain to create choices and decisions which form our perspective of the world as being highly complex.  In comparison, less complex objects, such as rocks, still have a vibration but are limited to “receiving information from the world.”

The Panpsychist Theory

While the above is still a theory, it is based on decades of study and research.   This theory also correlates with the “panpsychist” view which is gaining credibility with neuroscientists, philosophers, and physicists, including neuroscientist Christof Koch and physicist Roger Penrose.  Panpsychist theory, according to Philip Goff, a philosophy professor at Central European University in Budapest, Hungary, is stated as such:

“Consciousness is a fundamental feature of physical matter; every particle in existence has an ‘unimaginable simple’ form of consciousness.  These particles then come together to form a more complex form of consciousness, such as humans’ subjective experiences.  This isn’t meant to imply that particles have a coherent worldview or actively think, merely that there is some inherent subjective experience of consciousness in even the tiniest particle.”

The Integrated Information Theory

This theory is then further supported by Giulio Tononi’s “Integrated Information Theory.”  His theory states that “something will have a form of consciousness if the information contained within the structure is sufficiently integrated or unified, and so the whole is more than the sum of its parts.  Because it applies to all structures, not just the human brain, Integrated Information Theory shares the panpsychist view that physical matter has innate conscious experience.”

A further argument regarding these theories came from Eddington, the English scientist who confirmed Einstein’s theory of general relativity.  He argued, “… there’s a gap in our picture of the universe.  We know what matter does but not what it is.  We can put consciousness into this gap.”   Goff adds to this thought that “… it’s silly to suppose that the underlying nature has nothing to do with consciousness and then to wonder where consciousness comes from.”

There are variations of this panpsychist theory, which includes that the Universe as a whole is conscious rather than each individual particle.

Consciousness and Communication

Could the Universe actually warn us of something bad about to happen?  In order to believe that, you have to believe that:

1)        The Universe has a consciousness.

2)        The Universe has a way to communicate, however subtle it may be.

3)        Humans have a consciousness.

4)        Both consciousnesses affect reality.

5)        Sentience plays a part in consciousness and reality.

Theories regarding the Universe, humans, and other physical objects having a form of consciousness have already been discussed.  What about consciousness affecting reality?  How does sentience play a role here?

Part of the argument of the panpsychist theory is the discussion regarding information.  Prima facie is the logical theory that all sensory inputs can be broken down into bits of data.  That is how we essentially understand our brains to work. What scientists have not been able to figure out is how that information creates our experience.

Artificial Intelligence and Conciousness

Use AI for example.  We can input data into a system set to an algorithm which mimics how our brain breaks down information.  The AI can then mimic our reactions, but science has no reason to believe that AI is actually having an experience.  Scientists believe experience is only possible by an agent possessing consciousness.

“Scientists even question if there can be existence without experience or some fundamental idea of what is and what is not.  What meaning does information have without a system that integrates and experiences it? Scientists theorize then wouldn’t the entire system, the Universe, be the computer engine that produces meaningful data, and require sentience to be an integral aspect of reality down to the most fundamental level.”

In summary, using these theories and modes of contemplation, we can theorize that the Universe and all things within it have some level of consciousness and operate at a vibration that connects or communicates information with things in close proximity.

These vibrations relay information to the sentient being to have an experience, which then shapes its perception of reality.  Based on this idea, could the Universe also let you know when your vibration, or another’s vibration, is negatively impacting your reality?

10 possible warning signs from the Universe

Whether you contemplate the scientific theories here or prefer a spiritual or religious path, many do believe the “Universe” has ways to send warning signs to us that appear to go beyond coincidence, statistical probability, or the idea that “stuff happens.”  Things happen on a daily basis.  Yet, we always remember that one thing happened that, for some inexplicable reason, pushed us to change our life or way of thinking.

universe

1. You keep losing things.

You consistently can’t find things, but normally, you always know where they are.  Maybe small things keep getting stolen.

2. You’re always late due to unexpected delays.

No matter how well you plan, things keep interrupting your day and preventing you from getting to work on time, or picking up the kids, or just getting out the door for an appointment.

3. You experience frequent arguments.

Suddenly every little thing you say becomes an argument with your friends, co-worker, spouse or kids.

4. You can’t get ahead.

You create a plan of action to get things done – projects at work, projects at home, maybe a little getaway, time with friends – yet there are constant roadblocks that come out of nowhere to keep you from getting things done.

5. You get into accidents.

You find yourself twisting your ankle one week; a month later, someone rear-ends your car.  Maybe two weeks later, you’re the victim of a major virus on your work computer.   It just seems like the world is out to get you.

6. Clumsiness aptly describes you.

You find you are dropping things all the time, stubbing your toe, or accidentally cutting your fingers while cooking.

7. You can’t sleep. 

You’ve had the same sleep schedule that you’ve had for years, but now you can’t sleep.

8. You’re facing illness. 

First, it’s your allergies, then it’s a cold, and then it’s the stomach flu.  Normally, you are a very healthy person.

9. Strangers reach out to you for unexplained reasons.

Maybe someone knocks on your door; during their sales pitch, they tell you of something happening in their life that parallels your life.  Maybe during one of your accidents, a stranger was there to help and relayed some advice that you could use.

10. A text or email didn’t send as it should have.

You needed to respond to a difficult communication and you typed it all out, but suddenly, you lost reception or your computer froze.

Final Thoughts

Depending upon how aware you are or how willing you are to take a hard look at your life, you may experience a number of these warning signs over time.  It’s possible you will make small changes and notice the warnings don’t happen anymore. They may start back up, however, because you didn’t make enough changes or didn’t make the necessary changes in your life.  We all stumble in life – but paying attention when we receive any of these 10 warning signs from the Universe that something big is about to happen could save us a lot of stress and time wasted.

Basically, the Universe will always steer you away from the path that isn’t right for you. We all came here to learn valuable lessons, so if something in your life doesn’t work out, just remember that something better is on its way.

10 Warning Signs You Met Your Partner At The Wrong Time

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It’s springtime, which brings a new zest for life and love as nature begins to awaken from the winter.  Temperatures are warming, days are getting longer, and the sun is shining more often. This sets the perfect stage for people to start going out more often and possibly find a partner.

As we all know, however, not all of these romances last.  Some only last a season. Often, they involved a good time and physical attraction.  This may work for some people who don’t want to commit or deal with their feelings getting hurt. But what about partners that truly felt a connection and shared a lot of personal experiences and time together, yet it didn’t last?

In the occasions of seemingly close relationships that end, we tend to blame it on timing.  It almost sounds like an excuse or a cliché as it has become so common.  As cliché as it may sound, is there any science behind that reason?  What may be 10 warning signs that you met your partner at the wrong time?

Science of Timing and Relationships

“People come into your life for a reason, a season or a lifetime.” – unknown

The study of timing and commitment was researched and written about in an article titled “Commitment Readiness and Relationship Formation” by Benjamin W. Hadden and Christopher R. Agnew of Purdue University and Kenneth Tan of Singapore Management University.

Their research was a study on commitment readiness, or timing, of currently single persons and how it shapes relationship formation. Their focus was to establish that if a person was interested in forming a close relationship, then they were willing to take actions toward that purpose, both in obtaining a relationship and keeping it.  They determined that the timing of the relationship was based on their willingness to commit and readiness to establish a long-term relationship. This theory became known as RRT, or Relationship Receptivity Theory.

The researchers found that the level of commitment one feels to the person determines their readiness to enter a relationship.

They state that there are 3 components to the commitment process:

  1. Satisfaction with:  Perception of benefits vs cost.  For someone interested in a close relationship, they have determined a perceived benefit.  For someone not ready for a relationship, they perceive the benefit as not desired.
  2. Quality of alternatives to:  This refers to perceived quality of life if remaining single or if dating casually.
  3. Investment into the relationship: This refers to if one feels the material or immaterial things lost to gain a relationship is worthwhile, such as relinquishing personal time or money for the purpose of gaining or furthering a relationship.

What was their conclusion?  Readiness, and therefore timing, matter not only in relation to the level of relationship formation but also in future dynamics of the relationship. Essentially, if one is ready for a relationship, the timing is right for them to look for a relationship; they will also be more committed to making it work.

Now that readiness, or timing, has been tentatively established as a factor toward one’s willingness to get into a relationship, what about the other half?  Is your possible partner ready?  How do you know if you’ve met your partner at a bad time?

Here are 10 signs you met your partner at the wrong time:

1.      They just got out of a long relationship.

You just met this great person and you seem to be hitting it off.  You ask if they are seeing anyone and they say, “No, me and my boyfriend/girlfriend broke up two weeks ago.”   People who were in long relationships go through a certain mourning process as they mull over how they felt about the person, where it went wrong, what they lost by leaving the person, what they invested in the relationship, and so much more.  The draining of emotions from processing this does not allow room for additional emotions to form a new relationship too soon.

2.      You or your partner are adjusting to a major life change.

Major changes in one’s life can consist of changing careers, moving, starting school, changing schools, etc. It takes a lot of energy and effort to adjust to these changes, and most people tend to prioritize a major life event over a relationship, especially if they haven’t been with the person for long.

3.      They’re building a career or business.

When a person is building their career or business, they are committed to that success.  They often work long hours and focus on doing things which advance this forward.  Some careers (and almost all self-employed businesses) require a lot of time, energy, focus, and commitment.  It is mentally, emotionally, and physically draining. They don’t have the level of time and energy necessary to put toward a relationship and don’t see a relationship as worth sacrificing the career or business.

4.      They carry a lot of past emotional baggage.

People can go through a lot of emotional things in their life that can leave deep scars. Sometimes, these things require years of therapy, dedication to self-improvement, and a lot of personal growth to heal.  For that time period, they are only focused on building themselves to be the person they want to be before getting in a relationship.  It may even be an issue of not feeling worthy or fear of repeating previous poor decisions.

5.      Your energy levels don’t vibe.

A high-energy and a low-energy person see the world differently.  The high-energy person thrives on new adventures, social gatherings, and physical activities.  A low-energy person prefers quiet, shorter, and more intimate social interactions, and less risky or physically demanding activities.  Just this difference alone leads to different interests, tolerances, and viewpoints on life.

6.      Your core values differ.

Your values dictate how you see the world, people, relationships, work, and more.  For example, compare one who sees people as tools and highly values money and appearances to someone who values family, community, hard work, and religion.  They are going to have a very hard time agreeing on things and having respect towards each other.  This difference will cause each person to want to change the other, which only breeds dissatisfaction and unhappiness.

7.      You have a large age gap.

A 20 year old has not really experienced as much in the world and tends to feel less responsibility about consequences of their actions. On the other hand, a 35-year-old has lived long enough to possibly experience the pain of divorce, passing of their parents, job loss, and more.  The level of support and empathy one could give to the other is limited based on lack of experience and maturity.

8.      You come from different backgrounds.

People from different countries or even different areas of the same country have differing beliefs and culture.  What may be acceptable behavior in one country is seen as inappropriate in another.  One country or area may view that it is the man’s responsibility to financially provide for his partner, while another area views that each are equal partners and, therefore, share equal responsibility.  Just one or two differences may not be a big deal, yet a number of them can create misunderstanding and arguments continuously. A big breach can form in how each partner believes the other should behave and be treated.

relationship with partner

9.      Your future goals don’t line up.

Everyone has expectations for the direction they want their life to go and the type of partner they want to share it with.  A person who wants to travel the world is going to have difficulty finding a middle ground to support a person who prefers the security of one location, for example.

10.    You have different socioeconomic classes.

Differing social and economic classes have different expectations of those within that circle.  A wealthier person may expect a partner to have certain formal or social graces, know how to make small talk, present their appearance accordingly, and have similar values.  Someone of middle social and economic class may expend more moderate spending on appearances; they might value hard work and family, be more casual when speaking with people, and lack familiarity with formal entertaining.  This difference can lead to stressful and uncomfortable situations where finding a compromise is very difficult.

Final Thoughts

People and life events change all the time and we all are on our own journey.  We can connect with people who we find attractive and charming, yet the timing is not right. However, many people can overlook some of these factors and make the decision to stay with the person. Everyone places weight on different things in relationships, so you have to ultimately make the decision to stay or leave the person based on your own preferences.

Keep in mind that no two people or relationships are perfect. If you both love each other and are willing to work every day on the relationship, it just might work out.

Know When It’s A Cardiac Arrest + 8 Symptoms And Tips To Recovery

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There is no other way to put it – cardiac arrest is real. It tends to strike without warning and often results in a fatality in less than ten minutes. Outside of a hospital setting, this condition is fatal at least 90 percent of the time. Over 350,000 Americans are struck by cardiac arrest each year, and most of these cases happen outside of hospitals. Despite these grim statistics, all is not lost. You can prevent a cardiac arrest by learning how to identify the early symptoms of the condition.

What is Cardiac Arrest?

Cardiac Arrest (CA) refers to a condition characterized by the sudden and unexpected loss of heart function, consciousness, and breathing. The condition occurs as a result of an electrical disturbance in the heart which causes a disruption in the pumping action, thereby inhibiting blood flow to the rest the body.

CA, however, is not to be confused with a heart attack. A heart attack occurs when a blockage restricts the flow of blood to certain parts of the heart. Nevertheless, heart attacks can trigger electrical disturbances that eventually lead to CA.

CA is a medical emergency that can result in sudden death if not treated immediately. However, with fast and appropriate medical care, the chances of fatalities are greatly reduced.

Moreover, if it occurs outside of a hospital, administering CPR or compressions to the chest in addition to the use of a defibrillator will enhance the victim’s chances of survival before emergency services arrive.

What Causes Cardiac Arrest?

The immediate cause of CA is an abnormality in the heart’s rhythm – arrhythmia – which is usually caused by issues within the heart’s electrical systems.

Unlike other muscles in the body which rely on nerve connections in order to receive the necessary electrical stimulations that enable them to function, the heart has a sinus node – a specialized group of cells – that serve as its own electrical stimulator. This stimulator is situated in the right atrium – upper right chamber of the heart. The sinus node works by generating electrical impulses which flow through the heart in an orderly manner to synchronize your heart rate while coordinating the pumping of blood from the heart to the body.

Consequently, if there is an issue with either the sinus node that inhibits the correct flow of electric impulses through the heart, there is a heightened chance of arrhythmia occurring, thus causing the heart to either beat too fast, too slow, or in irregular patterns. Most of the time, however, these interruptions are momentary and harmless. Sometimes, however, they can be serious, thus leading to a sudden stop in heart function – CA.

An arrhythmia, known as ventricular fibrillation, is the most common cause of CA and is characterized by rapid and erratic electrical impulses which cause the heart’s ventricles to vibrate aimlessly instead of pumping blood.

Nonetheless, CA-causing arrhythmias do not typically occur by themselves. As such, an individual with a healthy heart is not likely to develop such an arrhythmia unless there is an outside trigger such as trauma to the chest, using or abusing certain drugs, or an electrical shock.

Identifying a Cardiac Arrest

If you go through CA, there isn’t much you can do for yourself as you are going to become unconscious within seconds. Nevertheless, it is still important to know how to identify an ongoing CA so that you can share it with your loved ones or those who are frequently around you. This will ensure that they are prepared to act in case it does occur.

An individual experiencing CA tends to collapse and stop responding almost immediately. They do not respond to touch or verbal commands. They may have extremely faint breathing and an almost non-existent pulse. At this point, the clock has already started ticking, and brain damage might begin almost immediately. Death may occur at any time.

Cardiac Arrest Symptoms

Half of the individuals who suffer from CA do not exhibit symptoms. This is because the symptoms associated with this disorder are either vague, mild, or can be easily confused with other conditions such as flu, indigestion, and other similar illnesses. The trick, therefore, is to know whether you are at risk of getting a CA, so you do not downplay its symptoms. These warning signs may occur in as little as a day to the attack or up to a month in advance. Cardiac arrest symptoms include:

Chest pain
Heart palpitations
Irregular heartbeat
Shortness of breath or wheezing
Lightheadedness
Fainting
Dizziness
Flu-like symptoms such as nausea and abdominal and back pain.

Risk Factors

As previously mentioned, about half of all individuals who experience CA do not have prior warning signs. Nevertheless, the majority of these individuals do have identifiable risk factors for this disorder. Therefore, it is essential that you find out whether you are at an elevated risk for CA. And even though CA is not the same as coronary heart disease or a heart attack, they do share most risk factors. These include:

A family history of coronary heart disease
Obesity
High blood cholesterol
High blood pressure
Smoking
A sedentary lifestyle
Diabetes
Taking too much alcohol
A previous heart attack
A previous CA
Family history of heart diseases
Old age
Being male
Using drugs such as amphetamines and cocaine

Heart Conditions that are Likely to Result in a CA

Life-threatening arrhythmias typically develop if an individual has a pre-existing heart condition, such as:

Coronary artery disease 

This disease is the most common cause for CA. It is a condition characterized by the clogging of the arteries by deposits such as cholesterol which reduce blood flow to your heart, making it harder for it to effectively conduct electrical impulses.

Cardiomyopathy (Enlarged Heart) 

This is a condition where the heart’s walls stretch or thicken. In either situation, the muscles become abnormal and may lead to heart tissue damage, thus triggering arrhythmias.

Congenital Heart Disease 

If CA occurs in a young individual, it could be as a result of a heart disorder they have had since birth. Moreover, even adults who have had corrective treatment for their congenital heart disease are still at a heightened risk of CA.

Tips for Recovery

Recovering from a CA implies putting effort into making your heart stronger while limiting the risk factors. The following are some useful tips that will help make your heart less vulnerable.

1. Eat Heart-Healthy Foods 

Protecting yourself from a CA can be as easy as taking the right foods. Experts agree that our bodily health is largely dependent on our dietary patterns. Eating foods that promote heart health can go a long way in preventing a CA.

2. Take Your Vitamins 

Unfortunately, most of the foods consumed by the general population are deficient in vitamins. Vitamins play an essential role in our body systems. Your heart is your body’s powerhouse, and thus, it requires all the help it can get so that it can maintain optimal function. Vitamins are incredibly beneficial towards this cause as well. Here is a detailed list of vitamins that can help prevent a heart attack.

cardiac arrest

3. The Right Habits 

In almost every aspect of life, the habits you assume will either make you or break you. Healthy habits are hard to adopt for most people due to the effort they require. Understandably, you would rather rest on the couch and watch your favorite T.V show after a long hard day of work rather than strap on your running shoes and jog a couple of miles. Eating healthy can be expensive as well as requiring a lot of preparation. Going for routine medical checkups is a hassle you would rather avoid. Smoking and drinking alcohol helps you unwind after a long day or week.

Nonetheless, they are all bad habits, and after years of indulging in these habits, your body’s organs will be worse for wear. It is not surprising that most of the risk factors for CA are essentially ‘bad habits.’

Drop habits that compromise your heart’s health and instead assume good habits to keep cardiac arrest symptoms at bay.

4. Know How to Spot a Heart Attack 

Being able to identify cardiac arrest symptoms can be the difference between life and death. As mentioned earlier, CA is often triggered by other conditions. Heart attacks are among the prevalent triggers for CA. When a heart attack occurs, it is often as a result of severe coronary artery disease, which triggers ventricular fibrillation that might lead to sudden CA. Moreover, a heart attack typically leaves scar tissue in its wake. This scar tissue might disrupt the smooth movement of electric impulses, thereby leading to life-threatening arrhythmias. To avoid this, it is important to know how to identify a heart attack before it happens to avoid triggering cardiac arrest.

Conclusion
Heart complications are almost always fatal. It is, therefore, crucial that you take all the precautions necessary to protect yourself by strengthening your heart. Use this article as a guide.

(C)Power of Positivity, LLC. All rights reserved

1 Million+ Gardeners Reveal Global Greenery to Nourish Bees and Butterflies

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National Pollinator Week is June 17-23, 2019. If every American planted just three native pollinator plants this spring, we could not only help millions of bees sustain through adulthood but ensure our own well-being and further beautify our neighborhoods.  

The National Pollinator Garden Network announced a global initiative to preserve, enhance or create gardens that can nurture the lives of bees, butterflies, birds, bats, flies, wasps, small mammals, and other pollinators.  

The National Wildlife Federation is a co-founder and facilitator of the National Pollinator Garden Network.  This effort was the first to involve both the horticultural and voluntary private and public parties to participate in one of the largest initiatives for the habitat of pollinators. 

The National Wildlife Federation announced in February of 2019 that it had surpassed its goal and registered 1,040,000 gardens by December 31, 2018.  From homeowners with tiny gardens to public gardens, 8 million people were inspired and added approximately 5 million acres of beautiful pollinator habitats.  The garden registration surpassed the United States borders and spread to Canada, Mexico, and 18 Embassy locations.  If you want to hire a landscaping company Jacksonville to help build and/or maintain your garden, you may contact AJAX Landscaping. For a landscaping company Smith Mountain Lake, contact Wingfield Excavating & Landscaping.

According to Collin O’Mara, president and CEO of the National Wildlife Federation, “Planting a million pollinator gardens was an audacious goal.  I’m proud that the National Wildlife Federation’s Certified Wildlife Habitats and our state affiliates played an essential role in achieving this important milestone. 

Certified habitats transform lawns and paved areas into native plant buffets, create tree canopy that reduces carbon, provide host plants for beneficial insects and butterflies, and advance sustainable practice that reduces reliance on chemicals. Together, through collaborative conservation, we are restoring pollinator populations that provide the foundation of our ecosystems and our food supply.”

The benefits of pollinators for bees…and us

The site pollinator.org, states that about 75%-95% of all flowering plants need help in pollination. 180,000 different plant species and over 1,200 crops benefit from this service.  They allow for the growth and abundance of fruits, vegetables, and nuts.  They make up half of the world’s oils, fibers, and raw materials. 

Breaking this down, it means that 1 out of 3 bites of food we eat is because of pollination.  To put this on a monetary scale, pollinators add 217 billion dollars to the global economy, with honey bees alone contributing 1.2  – 5.4 billion dollars in agricultural productivity in the United States.  It has been shown that adding a natural habitat near farms or creating a habitat section in crop fields increases the production and size of crops due to attracting more pollinators.

This huge health and financial benefit is only part of the positives we reap from pollinators and the plants they nourish.  Plants are responsible for cleaning our air and reducing the carbon factor.  They aid in securing soil from water or wind erosion, protect us and wildlife from severe weather, and sustain ours and other animals’ lives.

Factors in the reduction of pollinators

Pollination gardens are a relatively new concept.  In 2008, the US government created a US Farm Bill to allow for funding to research the sudden decline in bees and made it mandatory that conservation programs support the rebuilding of habitats for pollinators.  

The strategy for healthier bees:

In 2015, the Obama Administration released a National Strategy to Promote the Health of Honey Bees and other Pollinators. The goal was to: 

  • reduce honeybee colony loss
  • increase the population of the eastern monarch butterfly (which had declined about 90% in 20 years) 
  • create or enhance 7 million acres of land for the purpose of pollinators’ habitat restoration over the next 5 years.  

The reduction in pollinators has been attributed to both a loss of habitat and the use of pesticides.  The Varroa mite and Colony Collapse Disorder contributed to a large decline in bees specifically.  Many of the herbicides that are used for agricultural land and personal landscaping have effectively killed off plants that are viewed as weeds, which actually act as food for several pollinators.  

The “milkweed” is only one such example.  Round-Up, a general broadcast herbicide, is one of the major herbicides used.  Los Angeles, California is in the process of attempting to ban this weed killer.  

Neonicotinoids, a systemic insecticide, is continuing to be evaluated for its effects on bees and how to reduce its exposure to bees.  It is a water-based product that easily spreads beyond its initial application area.  Currently, it is being applied to seed coatings in addition to being used as a spray.  These insecticides leave a residue on the pollen and nectar, which in turn, affect the bees.

Overall, the government has placed more of its efforts on the “social awareness and sense of responsibility” of farmers, local governments and citizens to truly make this work.  After all, if land continues to be bought and developed for commercial or residential purposes and citizens continue to view weeds as something to eradicate from their yards, there is little the government can do.  

The Impact of the Million Pollinator Garden Challenge

The Million Pollinator Garden Challenge helped raise this social awareness regarding pollination and creating habitat. They released an impact report highlighting the outreach and benefits of this challenge.   

From 2015 – 2017, this challenge and related articles were referenced at an increased 400% through the internet and 20,000 schoolyard gardens were enhanced or created.  92% of garden centers have seen an increase in demand for pollinator-friendly plants and 86% offer more plants, services, and education.  83% of landscaping architects stated that they see an increasing demand from their clientele to create pollination gardens. 

Craig Regelbrugge, Senior Vice President of AmericanHort, applauds these efforts. “Leaders in horticulture have stepped up to meet consumer demand for pollinator-friendly plants and to provide the necessary education about sustainable methods that support habitat.”  

This initiative strives to keep the awareness and encourage others to continue planting pollinating habitats.  This is just one tremendous step we all can take.

Tips for creating a pollinator garden

The United States Forest Service created some great tips to consider when creating a pollinator garden.  

1. Native plants

It is essential that the plants used are native to your area.  That’s because pollinators can more easily adapt to plants that are naturally from the area, especially if you are in a drought-prone location. 

2.  Create sections or zones

It’s not just about the number of different plants.  Plant large sections of each plant type.  

3. Consider seasonality

Choose plants that alternate in blooming seasons.  Research which plants will bloom in spring through the summer, and which will bloom in fall through the winter. 

4. Add some variety

Choose a variety of different plants.  It doesn’t need to be 20 different types if you don’t have the room.  Even 3 different types can make a huge difference. 

5. Bee kind to insects

Don’t use pesticides or insecticides.  If you feel you must, try natural remedies.  

6. Soil quality considerations

Keep areas of bare soil that receive a good amount of sunshine and can drain well.

7. Give bees easy access

Don’t use weed cloth or a lot of mulch.  Many native bees nest underground.   It’s good to leave small branches, twigs, rotted logs or tree stumps, and natural mulch from leaves.  These are great living environments for pollinating bugs and material for hives and nests. 

8. Patience

 Be patient, as gardens take time.  Enjoy the beauty and life attracted to your garden and spread the teachings of these wondrous gardens!

In addition to creating pollinator gardens, you can create nesting sites for various species of bugs and bees.  By simply leaving a small, undisturbed patch of soil or sparsely vegetated ground, you can provide a home for bees. You can leave a tree stump or large limb in an undisturbed area.   

When trimming bushes, cut them back to about a foot in length if you notice a hollow or soft stem.  It is possible to create an artificial nesting site by drilling holes in preservative-free wood.  The only concern with the artificial nesting site is that it may provide nesting for non-native species, which may compete with the native species and spread parasites to them.  Therefore, it is advised to have an inner paper lining that is replaced yearly.  

What’s Next for the Bee Health Movement?

plants for your health

The National Pollinator Garden Network is unwilling to stop at these more 1 million+ gardens.  Indeed, they understand that the gardens require upkeep for the population of pollinators to be maintained. Indeed, social awareness must persist to increase the population of pollinators and for them to flourish.  They are asking schools, communities, and neighbors to persist in creating more pollinating habitats and to support habitats that encourage this productivity.  

It’s not just about planting the gardens but also supporting local farmers and honey producers. Furthermore, it’s about choosing not to use herbicides or insecticides and supporting the farmers, landscapers, and gardening companies who have also made that commitment. Landscaping in Burtonsville, MD is a great example of this sustainable and community-focused approach, with many local companies prioritizing eco-friendly practices to enhance both residential and commercial outdoor spaces.

They would like to see more people become informed, share their knowledge, and encourage others to do the same.  So that is their goal for the coming years.  

(C)Power of Positivity, LLC. All rights reserved

10 Things That Happen When You Use Honey For Skin

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Honey, which is known as a nectar of the gods, is a cure-all. Beyond its sweet flavor and internal medicinal properties, it provides a number of benefits topically. Cleopatra was one of the most beautiful women in history. It is said that she used nectar of the gods and milk for her baths to keep her skin young, vibrant and soft. You might have used it to fight a throat infection or a cold, but there are at least 10 benefits to putting it on your skin.

Here’s what happens when you use honey for your skin:

1. Moisturizes Skin

Nectar of the gods is a natural humectant due to its sugars. It also has wonderful emollients, which help to keep skin soft and smooth by preventing moisture loss. Humectants draw moisture from the air. When a humectant is placed on the skin, it transfers moisture from the air and delivers it to the skin.

Facial skin can remain naturally hydrated for hours after honey is applied to the skin. This is a wonderful remedy for dry skin or when the air is dry in the winter. You don’t have to wait until you sleep at night to effectively moisturize your skin. You can make a mask during the morning hours and keep your skin naturally hydrated.

This natural way to moisturize your skin can help if you suffer from eczema, psoriasis, atopic dermatitis, hypothyroidism, kidney disease, sensitive skin, wind burn and other conditions that can cause skin to be dry.

2. Reduce Acne

Dead skin, oil, makeup and other contaminants plug pores. Honey for skin naturally reduces acne because of its ability to naturally cleanse the skin and assist with unplugging pores. Its hydrating effects also decrease sebum production and calm down existing flair-ups.

It can also help to kill bacteria that may be on the skin. This is useful if you ever suffer from folliculitis. This skin condition is caused by bacteria that infect your skin’s pores. It can be particularly hard to get rid of. Often, rubbing alcohol and other substances can exacerbate folliculitis.

Honey for skin also helps to open up pores, which can help bring pimples to a head or bring pore contaminants up to the surface. It not only cleans the skin on the surface, but it helps your pores to purge substances within them. To assist in purging your pores, steam your face for 10 minutes. Then, apply this nectar of the gods and cinnamon mask. Rinse your face with warm water. Your skin will glow and feel fresh and smooth.

This nectar of the gods contains calcium, copper, iron, manganese, potassium and vitamin B. When you combine it with water, it creates a hydrogen peroxide effect and kills bacteria. This happens because it contains both glucose oxidase and glucose. When it’s mixed with water, the glucose oxidase breaks down the glucose essentially into hydrogen peroxide. Making a cleanser in this manner can help to kill acne bacteria.

3. Fight and Prevent Skin Infections

Honey for skin is a natural antimicrobial substance. Because of this feature, it can last for thousands of years unchanged. If you have an existing cut or infection, it can fight off the infection. It can even be used on staph infections. Manuka honey is the best for this.

It can also prevent infections from occurring. Whenever you get a cut or scrape, apply it to your wound after you have cleaned it and removed any debris. It also aids in healing the skin quickly because it prevents infection, has emollients and draws moisture from the air.

4. Hyperpigmentation Corrector

Nectar of the gods reduces hyperpigmentation, which makes it an excellent remedy for freckles, sun spots and any areas of the skin that do not match the rest of the skin. This makes it a wonderful solution to create an even skin tone without the use of makeup. Many people use it to effectively treat melasma.

Mix this nectar of the gods with cinnamon and lemon juice for a facial mask. Apply it to the skin for 15 minutes, and rinse with warm water. You can use this daily or weekly to effectively lighten skin. It will also decrease the amount of facial oil produced. Avoid direct sunlight for prolonged periods of time after using this mask.

5. Decrease Inflammation

Inflammation is the body’s natural reaction to protecting the body from necrotic cells, pathogens and irritants. It’s the reason you get a fever when you’re sick or why a part of your body swells up when it is injured. However, the body can go into overdrive and perceive foreign bodies and other things as harmful when they’re not. This can happen with skin from time to time.

Inflammation is marked by heat, pain, redness, loss of function and swelling. It’s supposed to help the body, but it can cause issues for the body as well. Chronic inflammation is a problem for the body, partly because it produces painful results, but it can get in the way of how well you sleep at night and even cause cancer.

Natural remedies can help to keep the body healthy without overloading it with medicine. This nectar of the gods is known to decrease skin inflammation. If you have a rash or other type of skin inflammation, you can use it to calm skin and reduce swelling. In addition to calming skin, it can pull out liquid from swollen areas of the skin to provide relief from heat and pain.

6. Provides Antioxidants

Nectar of the gods provides antioxidants to the entire body when eaten, but it can also provide antioxidants directly to the skin when applied topically. An antioxidant assists the body in protecting it from oxidative stress.

Oxidative stress causes numerous problems for the skin, but one significant issue is accelerated aging. This is problematic because this really corresponds to the fact that the skin isn’t healing itself as it should.

The sun causes a high amount of oxidative stress. Applying nectar of the gods to the skin can protect the skin from UV rays and oxidative stress, which helps to ward off skin cancer and wrinkles.

7. Exfoliates the Skin

Honey is a natural exfoliant. Beyond providing moisture, antioxidants, decreasing wrinkles and more, it gently sloughs off dead skin cells, which can clog pores and cause other issues.

Over time, the skin’s ability to produce new cells and collagen is reduced. Since nectar of the gods removes dead skin cells to reveal fresh skin, the body produces more collagen and skin cells to replace the ones that are removed.

To add to the exfoliation, mix baking soda with honey. You can use this mixture on your face and the rest of your body. Massage it on. This sticky and slightly abrasive mixture will remove dead skin cells quickly. It’s best to use it in the shower. Wash off with warm water. You can use this mixture in bathwater too. Soak in a tub with warm water and this mixture for 30 minutes. It’ll help soothe skin that’s dry from the cold.

8. Scar Reduction

Because nectar of the gods helps to exfoliate the skin, fight bacteria, reduce hyperpigmentation, aid in healing and reverse the effects of inflammation, it helps to reduce and prevent scars.

Scars can appear on the face and body for a number of reasons. Acne leaves behind marks that are caused by inflammation. Pores, scabs and cuts can become infected by bacteria. This causes scarring as well. Scars produce raised areas of skin because of bacteria.

honey

Applying honey to skin that has been cut or otherwise infected can help it to heal properly because it prevents bacterial growth. It can also diminish the appearance of old scars.

9. Wrinkle Reduction

Wrinkles are caused by a number of issues, which makes honey for skin highly beneficial in combatting wrinkles. It serves as a cure to all of the reasons wrinkles form in the first place.

Wrinkles occur from a decreased production of collagen, a lack of skin elasticity, repeated folding of the skin, decreased skin cell production, decreased collagen production, dry skin and thinning skin.

Honey increases skin cell turnover rate, moisturizes the skin, plumps the skin up, increases collagen production and prevents folding. The good thing about it is that you can put it on as much as you want. Your skin will get better and better as you do.

10. Tone Skin

Nectar of the gods helps the skin to remain tone and taut. Over the years, aging, weight loss, pregnancy and a change in hormones can cause the skin on the face and the rest of the body to sag. Making regular masks can help to tighten up the skin to prevent and reverse sagging.

Apply a mask to your face for 15 minutes, and rinse off with warm water. Women have found that a breast mask helps to prevent and reverse sagging breasts. After applying it to breasts, a bra can be worn to help pull up breasts. Wear this between 15 and 30 minutes. Remove the bra gently as the mask may have dried. Wash off this mask with warm water. This can be done daily or weekly.

It’s important to note that not all honey is the same. Because it’s made from different plants bees frequent, some are more useful than others for a variety of ailments. The information included here can be used as specified, but if you have a particular ailment, it’s well worth your time to look up additional information. It’s a good thing natural remedies are available to keep people healthy. If you don’t have any honey for skin, it’s time to get some.

(C)Power of Positivity, LLC. All rights reserved
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