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Researchers Explain 10 Ways to Teach Empathy To Your Kids

February 21, 2019 by Power of Positivity

What is empathy? It is merely putting yourself in someone else’s ‘shoes.’ It is understanding how someone else feels and responding with actions that can help remove their distress.

Some children can have a hard time learning compassion, and therefore, it is critical to teach it to them. How do you do this?

Strategies to teach empathy to your kids.

1. Talk to Your Kids Regarding Moral Engagement Mechanisms

According to research, the average person who is well-adjusted can be convinced to harm other people, even through torture, provided they are offered the proper rationale. In one study, participants were informed that they were taking part in a learning experiment that needed them to administer agonizing strong shocks to other people.

The experiment was fake and the person being shocked was an actor who pretended to be in agony after subjects pressed a button. The subjects were urged by a senior individual in a lab coat to carry out the torture, and they did.

Hence, with proper rationale, decent people are capable of disengaging their moral responses. Children can also do it. If kids are to be taught about compassion, it is critical they learn this research.

They need to learn the types of rationales that individuals use to excuse their cruel or insensitive behavior. One popular rationale is the tendency to see individuals from out-groups as less deserving of compassion and respect, or less human.

2. Educate Children about Failures of the Imagination

Many people have gone for an outing and gotten disappointed because they had not prepared well for it. They did not know how tired, thirsty, hungry, or cold they were going to be. According to studies, this is referred to as the ‘hot-cold empathy gap,’ which is a global problem.

When people are confident, calm, and comfortable, they don’t remember how it is to face challenges. They forget how desperate they can feel when exposed to pain, sleeplessness, hunger, and thirst. They also underestimate the potential of emotional states, such as fear.

The hot-cold empathy gap results in failures of compassion and mistakes in judgment. However, once you comprehend the working of the hot-cold empathy gap, you can use it to teach empathy to your kids.

For instance, when talking to your children about their painful feelings, you can offer cases of other people who have faced the same suffering. This will help the child feel that you acknowledge their feelings.

3. Help Children Develop a Moral Sense Based on Internal Self-control

Children are popular for being spontaneously sympathetic and helpful. However, research shows that children can have less likelihood of being sympathetic if they are materially rewarded for doing so.

Other studies reveal that children have a higher likelihood of developing a sense of right and wrong when their parents or guardians utilize inductive discipline, an approach that focuses on moral consequences and rational explanations. This is as opposed to heavy-handed punishments and arbitrary rules.

For example, children have a higher likelihood of internalizing moral principles when their parents discuss with them how doing wrong can impact other people. This induces feelings of guilt and compassion.

4. Teach Your Children How to Express Other People’s Emotions

According to studies, undergoing the motions of creating facial expressions can make you feel the related emotion. When participants imitated particular facial expressions, scientists noted some adjustments in brain activity that are characteristic of the related emotion.

People also undergo emotion-appropriate changes in body temperature, skin conductance, and heart rate. Hence, it is possible to improve the sympathy of your kids by teaching them to imitate the facial expressions of individuals they want to empathize.

5. Help Improve Their Skills of Face Reading

It is hard to be empathetic if reading faces is a problem. Some children, especially preschoolers usually misinterpret facial expressions.

Therefore, you can show them pictures of people revealing various emotions, including disgust, surprise, anger, happiness, fear, and sadness, and teach them what they mean. This will help solve the social problems they face due to the inability to read faces.

6. Teach Kids Compassion to Foster Cognitive Empathy

Role-playing and literature can offer kids with insights into other perspectives and minds. But you will need to teach them feelings of personal distress and how to avoid being overwhelmed by affective sympathy.

According to research, particular meditation practices, including compassion meditation and mindfulness meditation, can help with this issue. For instance, in compassion training studies, subjects visualize their past suffering and associate it to feelings of care and warmth.

To maintain concentration, they repeat phrases such as ‘may I be safe’ and ‘may compassion shelter me.’ Participants do the exercise again with the target of compassion being other individuals.

When it comes to adults, one-day training has been fruitful in yielding variations in behavior and brain activity. In comparison to people who only got memory training, people who got compassion training had a higher likelihood of assisting a stranger.

Similar training techniques have been utilized successfully with teenagers, and they can be adaptable to younger children. You can teach empathy to your children by helping them learn being attentive to their emotions and those of others, exercises in expressing gratitude, and brainstorming sessions for assisting others.

7. Use Role-playing and Literature to Foster Cognitive Empathy

The word empathy means sharing someone else’s emotions. However, emotion sharing can make you want to take a step back, particularly when you find someone in distress or pain.

Even when you resist this impulse, what you feel can distract you from properly judging the needs of the victim. Hence, to be great helpers, children not only need affective sympathy, but they also need cognitive sympathy.

Cognitive sympathy is the ability to take the perspective of the victim and imagine the actions that might make them feel better. This process results in more accurate judgments.

According to studies, people who have high cognitive sympathy do not step back when they see distress in other people. They are better in offering help as a response.

Real-life narratives and fictional stories provide a good chance for teaching compassion to a child. When the children understand the thoughts, beliefs, wants, and feelings of the characters, they will learn how the minds of others work.

Other studies reveal that role-playing is significant to teach empathy. When kids place themselves in the situations of others, they are more likely to be compassionate to these people.

8. Help Children Find out the Similarities They Share with Other People

Adults are more compassionate to people whom they share things in common. They are also able to feel sympathy toward an individual they know easily. According to research, kids experience the same biases.

Therefore, to teach your kids compassion, make them conscious of the similarities they share with others. Also, ask them to go out and interact with people from various backgrounds, and discover how life is in distant places.

Conversations can help children learn to be compassionate, but children are more influenced by other people’s actions than what they say. According to research, a lack of compassion for members of other groups has been promoted by failure to interact with these members.

Studies have also proven that education institutions improve compassion in students when they promote multiculturalism. Multiculturalism is a warm and inclusive attitude regarding cultural diversity. Additionally, this enhanced compassion is related to heightened happiness as well as academic achievement.

9. Offer Children Support for Development of Self-Regulation Skills

Feeling the pain of someone else is not pleasant. Hence, it must not be surprised when a kid steps back when they experience it. Kids have a higher likelihood of overcoming this impulse when they possess robust self-regulation skills and feel secure.

For example, when kids have secure attachment relationships with their caregivers, they know they can count on them for physical and emotional support. These kids have a higher likelihood of sympathizing and offering help to distressed people.

Moreover, kids who are excellent at regulating their adverse emotions have a tendency of showing greater compassion for others. Hence, you can foster compassion through emotion coaching. This means acknowledging the negative feeling of your children as opposed to dismissing them.

You also need to engage in conversations with your kids about the causes and impacts of emotions. You need to look for constructive ways that they can use to handle their negative feelings.

10. Induce and Model Sympathetic Feelings for Other People

In case you see a distressed person, whether on TV or real life, discuss with your kids about what that person could be feeling. Even a tiny conversation could assist.

For instance, in a study on Dutch school children aged between 8 and 13 years, hypothetical scenarios regarding school were presented to the children.

In a certain scenario, a child showed less willingness to help their classmates when they were not their friend, despite the distress being critical. But when the kids were asked to first think about the emotions of the subject of the scenario, they showed a willingness to help those who were not their friends.

Conclusion

A child who learns empathy at a young age quickly becomes emotionally intelligent. Whether it is in school or at work, they will be able to respond to scenarios in ways that will foster good relationships with their peers and authority.

Failure to teach empathy to kids, especially when they lack it, can result in a challenging life. When they grow up, they will have a difficult time maintaining relationships. They will also have a hard time at work and school since they will not be able to relate well with others.

10 Things to Know Before Breaking Up With A Narcissist

February 21, 2019 by Power of Positivity

Relationships, as we all know, are not just your average cup of tea. Why do I claim this? This is mostly because any sort of relationship requires a two-way effort connection. Now in the case where one is dating a narcissist, there’s quite a lot of factors that can make things go wrong.

One of the most obvious reasons is that a self-absorbed person will demand your undivided energy and attention. Basically, everything in the relationship will somehow revolve around him/her, making the partner appear as a sympathizer. This kind of relationship can be treacherous and draining owing to the fact that it’ll definitely require even more attention as compared to a regular relationship.

This means that you need to know a couple of facts relating to a self-absorbed person if you happen to be dating one or are not aware that you are dating one. All I can tell you is that a breakup with a self-centered person will not be as easy as you may think because you’re basically trying to let go of someone that won’t take the whole situation lightly.

I would like to believe that dating a self-obsessed person can put you in a toxic relationship because of the extra effort you’ll always require to put in just to fulfill their desires. It’s one thing to have self-admiration and another to be an egocentric human being.

The Challenges of a Breakup with a Narcissist

Self-admiration can further be explained as the case in which one develops a liking to oneself and is often healthy for one’s own character while egotistical behavior is when one develops an over excessive interest in oneself that’s often quite harmful to one’s health in the long run. Both can actually be overlooked as synonyms, but they differ in a great way. (1)

With clear definitions, one will be able to further explain how both can be related to each other. Whatever the case may be, here are some of the issues you’ll go through during a breakup with a narcissist.

1. Anxiousness

Most if not all relationship breakups have to trigger anxiety at some point, mainly because you have to alter your mentality to get used to the fact that you’re taking a whole new different direction. You’re likely to start thinking of how you’ll move on, where to start, and what is going to happen to your ex.

Anxiety is a terrible feeling and if experienced on a higher level such as a case scenario where emotionally unstable people have had triggered anxiety attacks that mostly happen out of too much worry. Therefore, the best way to counter this feeling is simply by doing the things that make you have fun and relax, and make sure that you do them long enough.

2. Obsession

Being a relationship with a self-absorbed person is a lot of work because you’ll be required to do more than you even expect. Once you try to breakup with a narcissist, you may start to feel your emotions boil up; hence, you may develop an obsession about your ex based on who they’re with or what they’re doing.

This is why you need to try your level best and keep the focus on only the things that matter to you and ignore the little things that’ll drive you towards thinking about him/her. If you happen to listen to a song that reminds you of your ex, just turn it off. If it’s a certain scent, try to ignore. If it’s a particular movie, don’t watch it.

3. Rationalization

The thing about being in a relationship with a narcissist is that you had to put up with his or her behavior regardless of the case. A very good example to consider is when you had to read in-between their words just to understand their lies, allowing yourself to believe their made up excuses and even tolerating their negative reactions and tantrums.

After finally calling it quits on the toxic bondage, you may find yourself having second thoughts about your ex’s behavior thinking that it was probably not that bad. This is where you’ll begin to have it all wrong, and you’ll have to be a little stricter with yourself and your thoughts by avoiding any contact with your ex.

4. Lonesomeness

Human beings are created to be social creatures by nature, and this is why going through a breakup is hard and probably requires as much time as you need to get over it. After going separate ways with your egotistical ex, you need to be ready to experience some lonesomeness that won’t be around forever if you wait long enough.

It may be very challenging to get through this due to the fact that you’ll now have to forego the sensual and physical attention that you once had, and staying alone can make you feel desperate. The best way to deal with this is to be as patient as possible and to keep yourself preoccupied with the activities that make you happy.

5. Shamefulness

There’s no doubt that ending that toxic relationship will have you feeling liberated and relaxed. Being enclosed with a self-absorbed person probably got you acting like a fool at one point, such as having to make up excuses for their behavior around family and friends or even having to do some things just to make them feel satisfied. (2)

Once you get the time and space that you really needed, you’ll probably get to think of some of these things which will make you feel ashamed, especially if some of your family and friends already knew about them long before your breakup. The best thing to do is to simply forgive yourself and to understand that you have that one thing that your self-regarding ex didn’t – an open and trusting heart.

6. Sexual Frustration

If you and your former self-absorbed lover were already deeply involved in the relationship, you’re likely to experience sexual frustration due to lack of the sexual attention that was once there on a regular basis. Unfortunately, an egocentric person will use sex as a power tool since most of the time they lack the power of real intimacy.

This can ruin your mood in everything that you do and can even become noticeable in some extreme cases. The best way to handle this situation is to basically use that same energy on something far much more constructive, such as engaging in a sport or taking up a new hobby.

7. Regret

Ever since you were a little child, I’m pretty sure you’ll admit that you were clingy with your possessions, whether it was merely a toy or something more important as your parents. This is just the same case after a break up with a narcissist. There’s no hesitation that you may start to miss him/her and even go to the extent of thinking that you may have made a terrible mistake by leaving.

All in all, these feelings are bound to kick in and all you need to keep in mind is that the best choices to make in life are hard and will definitely require a substantial amount of time in order for it to make full sense.

8. Jealousy

One painful fact about narcissists is that they’ll always look for a source of energy that they can feed on, and this is why it shouldn’t be a surprise to you if they move on within weeks or months after breaking up. Since they don’t have regular emotions like the rest of us, you will cease to be convenient once you get away from them.

This reason tells you that you need to stop tolerating any sort of jealousy since they probably had a second option once you began disregarding their abuse.

9. Self-Doubt

Dating a narcissist is so toxic to the point where they’ll make sure that they have to put you down in order to keep them elevated. Other than sexual seduction from time to time, there’s no doubt that you probably got used to receiving zero support, appreciation, and complements.

This can do long-term damage to you since you’ll lack confidence when making some crucial personal choices, leaving a void that’ll be filled by self-doubt. You can always make sure that you visit a therapist or even go back to the basics of carrying out a thorough self-analysis before executing any decisions.

10. Grief and Sadness

One of the many things that perhaps got you into dating a narcissist other than seduction is love and affection that you possessed. This means that regardless of the abuse and toxicity you were exposed to, you’re going to going to feel sad for leaving. All you need to know is that the human heart takes time to heal and moving forward from the past is a long process that’s referred to as grieving.

Therefore, you only need to take some time to repair the damage done to you mentally so that you’ll be able to get yourself out in the dating market again.

Final Thoughts on Breakup with a Narcissist

You need to keep in mind that dating a narcissist is likely to have more negatives than positives, and this is why you’ll need to walk out of it at some point in time. In any case, anybody that decides to be in a committed relationship needs to get the opportunity to grow individually, and if your partner doesn’t give you such support, they don’t deserve you.

7 Exercises That Remove Double Chin

February 21, 2019 by Power of Positivity

Double chin describes an extra layer of fat under your face. The condition is most notable, especially in people who are overweight. Other causes of excessive chin fat could be genetics. Aging can also be a reason why the layers of fat under the chin start to appear.

Through the years, cosmetic surgeons around the world have tried new treatment methods on how to remove their patient’s double chins and make them feel more confident once again. These cosmetic surgeons are resolving to surgeries to correct their patient’s facial proportions. They are removing the fat underlying the chin to make it look better.

The Food and Drug Administration recently approved a drug that promises to remove the extra layer of fat under the chin in the United States. The drug took the public’s interest, and people started wondering how it could remove their double chin. According to the drug manufacturers, their target markets are overweight, and they have been encouraging people to try out their product and see the difference.

There are other ways to remove the double chin. People who do not want to undergo surgeries or take prescriptive drugs and other chemicals, they could always resort to exercise. There are different exercise regimens for those who want to lose the layers of fat underneath their chin, and it is easy to do, and it can be conveniently done anytime and anywhere.

Exercises that will effectively get rid of double chin:

1. The Scoop

To ensure that you can get rid of the layers of fat underneath your chin, you must follow specific exercises. The Scoop is the first thing you will need to do to ensure that the extra layers of fat under your chin will disappear. The scoop is an essential exercise that anyone can do.

To do the exercise correctly, you need to open your mouth. Then, roll your bottom lip over your lower teeth. Imagine scooping a mouthful of water using your lower jaw.

Then, close your mouth and lift your head while ensuring that your lips are relaxed. This exercise will help build tension and pressure in your chins and stretch it out to become more elastic and sturdy. Repeating this exercise for five to seven times will help you get rid of the fat under your chin.

2. Nose Touching

The next exercise that will help you get rid of double chin is called nose touching. The exercise is simple, and it will require you to touch your nose using your tongue. Stretch out your touch as far as you can, until you reached the tip of your nose.

The exercise is easy to do and will help you develop the muscles underneath your chin. Repeating this exercise multiple times per day will ensure that the fat underneath your chin will go away. Many people who have tried performing this exercise for weeks stated that they noticed the fats underneath their chin to dissolve gradually.

3. Drawn Cheeks

The third exercise that will help you eliminate the extra layers of fat under your chin is the drawn cheeks. To perform it correctly, you have to turn your head on the left direction. Then pull your lower jaw forward. Next, you need to strain the muscles on your neck, and you should start feeling a pressure build-up.

Release the pressure build-up, releasing the strained muscles on your neck. Turn your head to the right, and perform the same exercise. You have to repeat this exercise five times to see the best results.

4. Kiss the Giraffe

This exercise would require you to imagine kissing someone very tall, or if you prefer – a giraffe. You must pucker your lips and develop a strong tension around your neck. You should hold into this tension for five to eight seconds.

Once the pressure starts to build up, you have to release the pressure and feel that the muscles have started to retract. The strong tension in the neck would help you remove the extra layers of fat under your chin. Performing this exercise five times will give you better chances of removing the double chin on your face.

5. Resistance

The resistance will require you to place your two fists directly under your chin. Then, you have to move your lower jaw while getting contact on your fists. The next thing that you need to do is to increase the pressure gradually.

Increasing the pressure in this area would tighten the muscles around the chin. Hold it for four seconds, and try to relax after you released the pressure. It will get rid of double chin if done correctly, and you have to perform it five to seven times for maximum effectiveness

6. Puffy Cheeks

Puffy cheeks is a very simple exercise that would only require you to inhale a huge amount of air and storing it inside your cheeks. Think about a chipmunk that stores nuts inside its mouth. Once your cheeks started to puff, you have to press your palms on the side and tighten it slowly without releasing the air.

Hold the position for three to five seconds, before you release it. Repeat the exercise for five to six times, and try combining it with other exercises to help you reduce the amount of fat on your chin. The exercise will get rid of double chin as it tries to develop the muscles underneath the face with the help of pressure and muscle straining.

7. Smile

This is the simplest exercise that you can follow, as it only requires you to smile. Smiling has a lot of benefits, and removing the double chin is one of its advantages. To perform the exercise correctly, clench your teeth with a closed mouth, and then push your tongue on the roof of the mouth.

You have to increase the pressure while pushing your tongue gradually, and once you feel the tension developing, hold it for a few seconds. The tension inside the mouth signals that you are performing the exercise effectively. Perform the exercise multiple times to see the effect after a few weeks.

Aside from the exercises stated above, there are other options you can explore to help you remove your double chin. There are natural remedies that you can consider, or you could perform other things that will not only reduce the amount of fat underneath your chin but also help remove the fat on your belly and other areas of the body. Burning the fat on your chin and other areas of the body would require a combination of excessive exercises, balanced diet, and taking food that will flush toxins out of the body.

Natural Solutions That May Help Reduce a Double Chin

Natural remedies that will help you remove the extra layers of fat under your double chin:

1. Sugar-free Chewing Gum

The act of chewing could help you remove the fat underneath your chin. The repetitive action of chewing the gum will help your chin muscles to become sturdier. Over time, you would notice that the muscles have overtaken the fat, and your face would look more toned.

2. Wheat Germ Oil

Apply the wheat germ oil underneath your chin, and massage it carefully for around ten to fifteen minutes. Leave the oil overnight, and then wash it off after you wake up. Many people who have tried this option report positive results, saying that the layers of fat underneath their chin started to disappear.

3. Egg White Facial Mask

An egg white facial mask will make your skin tighten, and it might be the remedy you are looking for. It will prevent sagging on the areas of your skin that are prone to fat accumulation, like the skin. Applying this mask daily will help you regain a youthful look while eliminating the sagging skin and the layers of fat underneath your chin.

To make a perfect egg white facial mask, you need to mix two egg whites, one tablespoon of fresh milk, one teaspoon of peppermint oil, one tablespoon of sweet honey, and one tablespoon of strong lemon juice. This combination would perform miracles on your face, and try to apply it daily. You would be surprised to see the results of this facial mask.

4. Vitamin E Supplements

Vitamin E is known for improving the skin’s condition, making it appear youthful and healthy. The extra layers of fat underneath your skin might actually be sagging skin, and it can be remedied by taking vitamin E supplements regularly. This will help your skin return back to a healthy condition.

5. Cocoa Butter

Massing cocoa butter on your double chin is an age-old remedy. People using this remedy state that they notice changes on their skin after applying the butter, and the results could come in a week or two. Apply it evenly on your chin and massage it for a few minutes for the best results.

Final Thoughts on Performing Exercises to Decrease a Double Chin

Performing these exercises and remedies would help remove the fat underneath the chin, but it should be performed regularly. The results should also be achievable days after you have started performing the exercise and the remedies. Aside from performing exercises for your chin, try to perform exercises to help you reduce overall body fat to experience a healthier lifestyle.

Dermatologists Explain The 10 Best Vitamins For Your Skin

February 21, 2019 by Power of Positivity

Skin is one of the most amazing organs of your body. It’s your body’s personal force field, protecting your body from everything – from extreme temperatures to excess moisture to dangerous chemicals. So, protecting your skin from damage is essential and keeping it as healthy as possible.

Besides its protective function, your skin is also the most visible part of your body. Keeping it beautiful and slowing the inevitable effects of aging can become an obsession. But the most important goal should be to keep your skin, along with the rest of your body, in good health.

Maintaining skin health often means preventing free radicals from causing skin cell damage. Vitamin and mineral supplements can help fight cell damage that accelerates the signs of aging and other skin ailments such as eczema.

In fact, your skin can sometimes be very telling when it comes to vitamin and mineral deficiencies. When your skin is not healthy, other areas may also suffer. Feeding your skin from the inside makes you look younger and more energetic to match. Here are 10 of the most crucial vitamins for skin health, which dermatologists recommend to keep your skin glowing and rejuvenated.

These Are The 10 Best Vitamins For Your Skin

1. Vitamin A

As one of the most essential vitamins for the skin, vitamin A, or retinol, is helpful in all the primary layers of skin. It helps maintain collagen levels and thus protects cells from sun damage. It also helps to heal surface wounds and assists the function of oil glands around hair follicles. Vitamin A promotes healthy cell regeneration. This results in fewer wrinkles and can even help fight against the development of skin cancer when applied topically.

You can obtain Vitamin A from a healthy diet. You’ll find it in dark green leafy vegetables and orange and yellow fruits and vegetables. It is also found in eggs, fortified milk, and cereal. Vitamin A can be taken as a supplement and is an ingredient in many anti-aging creams.

2. Vitamin C

We cannot underestimate the value of the powerful antioxidant content in Vitamin C. In your skin, Vitamin C helps build and maintain the proteins in collagen. It also fights damage from free radicals and damaging rays of the sun. It can help prevent or lighten age spots when used topically.

As with many vitamins for skin, vitamin C, or ascorbic acid, can be found in many dietary sources. Besides citrus and other fruits, you’ll find it in broccoli, Brussels sprouts, cauliflower, tomatoes, and potatoes. Many skin-care products include vitamin C as an ingredient, and every multivitamin contains it also.[2]

3. Vitamin E

Vitamin E is also an important antioxidant known for its healing properties. It has long been recognized as one of the more important vitamins for skin health. Vitamin E works alongside Vitamin C to strengthen cell walls. It also helps protect you from ultraviolet radiation and damage from free radical molecules. This vitamin helps prevent dryness and inflammation and can also help fight against skin cancer.

You can obtain Vitamin E in your diet by eating nuts and seeds, especially almonds and sunflower seeds. It is also found in spinach, broccoli, and sweet red peppers. It is available as a supplement or in many lotions and other skin care products.

4. Vitamin D

The most well-known source of vitamin D is sunshine. If you live in an area with plenty of pleasant, sunny days, you should find it fairly easy to maintain recommended levels. As little as ten minutes of exposure each day should do the trick. This vitamin helps produce healthy cells throughout the body and is one of the key vitamins for skin maintenance. It can assist in maintaining skin tone and heal wounds faster.

Although it is almost impossible to replace the effects of sunlight itself, Vitamin D can also be found in dietary sources. Fatty fish like tuna and salmon, cheese, eggs, and fortified foods all contain Vitamin D. It is also included in topical skin care creams and lotions or as a topical oil.

5. Vitamin K

Although this vitamin may not be talked about as often, it is essential to blood flow and clotting and helps heal wounds with a minimum of scarring. It can also help heal stretch marks, spider veins, age spots, and circles under the eyes. It can be used topically to treat rosacea and reduce bruising and inflammation.

Vitamin K deficiency is rare in the U.S. The vitamin exists in many green, leafy vegetables in broccoli, cauliflower, and Brussels sprouts, and in smaller amounts in fish, meat, and eggs. It is included in many creams developed to reduce scarring after surgery and encourage healing for other skin wounds.

6. Vitamin B3

Vitamin B3, or niacinamide, is also a potent antioxidant in the list of vitamins for skin health. It is often used in creams for treating acne or other skin rashes. B3 is an essential vitamin, which means it is not naturally synthesized in the body. Studies have shown it to be helpful for certain skin cancers. The vitamin can help heal damaged cells, improve hydration, and promote a healthy glow.

Peanuts provide a good source of vitamin B3. Meat, legumes, and seeds also contain this vitamin. Portabella mushrooms give you a good amount of this important nutrient. The vitamin can also be found as an individual supplement or in topical form.

7. Zinc

Zinc is such an important mineral for the outer layer of your skin that it is critical to list with vitamins for skin maintenance and health. It strengthens the cell walls and helps injuries heal. The mineral can also act as an antioxidant to protect from and heal damage caused by UV rays. A zinc shortage can cause an itchy rash that does not respond to moisturizers or steroid treatments.

Zinc is also an anti-inflammatory with many of the same properties of vitamin A. It has been widely studied for use in fighting acne. It also helps to treat skin conditions such as eczema and rosacea. Zinc is an essential mineral found in meat, dairy products, legumes, and nuts. It is included in most multivitamins and in topical creams.

8. Omega-3 Fatty Acids

A very important dietary consideration for healthy skin is Omega-3 fatty acids. These nutrients help to nurture the skin from within, keeping it firm and flexible and preventing wrinkles. They may also help to fight the growth and spread of skin cancer and inflammation. Fatty acids help build strong cell membranes, keeping your protective barrier strong.

Seafood is a significant source of Omega-3 fatty acids. Walnuts are another excellent source. Omega-3 can be found in some topical creams but is more effective as part of a balanced diet. These fatty acids are essential to list with vitamins for skin and other vital functions.

9. Sulfur

Like the last two nutrients listed, sulfur is not a vitamin. However, it is essential to skin health for several reasons. Sulfur has antibacterial properties that can help control the overproduction of oil in the skin. It is also antifungal and antibacterial, making it a natural acne fighter.

Sulfur can be used as a facial mask to cleanse and exfoliate pores. Sometimes recommended by dermatologists, it fights aggravating skin conditions. Sulfur can irritate, so test on a small patch before applying a mask or other topical cream.

10. Polyphenols

Polyphenols are antioxidants found naturally in some foods we love, such as chocolate, grapes, pomegranates, and green tea. Recent research suggests polyphenols can be powerful aids in rejuvenating skin. They can help repair signs of aging and aid in the fight against skin cancer and other UV damage. Some consider them to be as essential as the above-listed vitamins for skin vitality.

Polyphenols are found in many plant-based foods, including dark chocolate. Berries, beans, and nuts are among the top foods rich in these powerful antioxidants. They can also be found in a variety of skin-care creams and treatments. Polyphenols can help our skin deal with the everyday stresses of exposure and contaminants to maintain a more healthy, youthful appearance.

Final Thoughts

Maintaining a balanced, healthy diet is the best source of vitamins for skin rejuvenation and overall health. There are, however, oral and topical supplements available. These may be especially useful for anyone with specific skin disorders.

The above list is only the beginning of the list of supplements to choose from for a fresher, younger appearance. Diet is also very important, with some foods such as broccoli mentioned repeatedly as healthy for your skin and hair.

A dermatologist can best advise you about what your skin needs to either recover or maintain a healthy balance. You are never too young to begin to care for this important organ of your body. Nourish it both inside and out and protect it so that you will be able to maintain both its beauty and functionality for a lifetime.

11 Powerful Exercises To Burn Belly Fat Fast

February 21, 2019 by Power of Positivity

If you want to burn belly fat lose abdominal weight, you will need plenty of discipline and resilience. Many people start repetitive exercises only to quit before the results show.

There are many exercises that one can do to cut belly fat. Whether it is walking, crunches, lifting weights, or others, you will see the results you desire.

Here are 11 effective exercises to burn belly fat fast

1. Crunches

Crunches are some of the most effective exercises when it comes to burning belly fat. To perform this exercise, you require lying down on the floor on a mat. Lie on your back and bend your knees while ensuring our feet are on the floor.

You can also position yourself by lifting your legs off the ground at an angle of 90-degrees. Then raise your hands and put them behind your head or cross them on your chest. Take a deep breath and lift your upper torso off the ground before exhaling.

Breath in again as you go back to the floor, and breathe out as you go up. Do ten crunches if you are a beginner, and do two-three sets. Some variations of this exercise include butterfly crunch, dumbbell crossover punch, and shoulder press and side crunch.

While doing crunches, ensure you raise your back a few inches off the floor as opposed to doing the full sit-up. Hence, you will avoid hurting your back. You will also feel more pressure on the muscles of the abdomen when you take this position.

Additionally, avoid jerking your head forward while performing crunches to prevent yourself from putting pressure on your neck and resulting in pain. Just place your hands behind your head and do the workout.

2. Rolling Plank Exercise

The rolling plan workout trains the muscles around the lower back, hip, and abdomen. Do the exercise by positioning yourself on the ground with your tummy on the floor while the elbows and knees are resting on the floor. Maintain a neck that is aligned with your spine and look in front.

Now lift your knees as you support your lower limbs on the toes. Then contract the knees and maintain normal breathing. Maintain the plank posture for half a minute.

Then lie sideways on the floor while you support your body on your right leg and right elbow. The left leg needs to be above the right one while the knees remain together, and the elbow must be perpendicular to your shoulder. Keep the knees straight while your hips remain off the ground.

Hold the posture for half a minute or one to two minutes if you are experienced. Do the same on the other side.

While you are on the position, you can lift the top leg in the air and return it down. This makes the workout more effective. In addition to burning belly fat, it works on your hips and thighs.

Some variations of this workout include reverse plank, knee plank, and rocking plank. Plank is a strenuous workout, and you could end up holding your breath during the process. Avoid this as it might cause dizziness or nausea.

3. The Stomach Vacuum

Stomach vacuum workouts are low impact activities that put a lot of focus on breathing as opposed to boosting the heart rate. Despite their low impact, they are effective and burn belly fat fast.

The exercise resembles a cat stretch pose. To do it, get on the floor on your fours while you support your body on your knees and hands. Breathe in deeply and make your abdomen loose. Then as you breathe out, tighten the muscles of your abdomen.

Hold the position for half a minute and do two to three repetitions. You can also do another form of stomach vacuum called elevators.

Sit on a chair and imagine that your tummy is an elevator that is going up. Then breathe in deeply through the nose and imagine you are on the first floor. Now breathe out through your mouth and at the same time push your tummy towards the spine as you imagine going to the fifth floor.

Exhale fast five more times as you squeeze your abdominal muscles every time you breathe out. Do five repetitions.

You can also do standing pelvic tilts, which is another type of stomach vacuum workout. Stand with your legs apart for the width of your hips and knees bent slightly.

Breathe deeply via your nose and push your stomach inwards towards the spine and simultaneously roll your hips towards the front. Perform up to six sets.

The variations of this exercise include functional stomach vacuum and seated stomach vacuum. In case you have a lung or heart condition, it is good to avoid this workout. Additionally, the exercise must be done on an empty tummy to avoid getting indigestion.

4. Lunge Twist

Lunge twist workout is ideal for beginners who want to burn belly fat quickly. Stand with your legs apart for the width of your hips while you keep the knees bent a bit. Lift your hands in front as you align them with the shoulders and keep them parallel to the floor.

Take a massive step forward with your left leg, and sit down in the air so that there is a 90-degree angle between your knees and the floor. The right leg needs to be placed backward and supported by the toe. Make sure the spine remains straight and is not bent forward.

Now twist the upper torso to the left and then to the right. Do 15 repetitions before lunging forward with the right leg.

5. Vertical Leg Crunch

To burn belly fat with this workout, lie flat on the ground or a mat while you extend your legs upwards towards the sky. Ensure one knee crosses over the other. After positioning your body perfectly, lift your upper torso as you would have done with crunches.

Do the crunches by inhaling and lifting your upper body from the ground towards the pelvis. Now exhale gradually and inhale again as you take your upper body to the floor. Then exhale again as you go up.

Perform 12-15 reps as well as three sets. Begin by performing a few reps of this workout since it can cause feelings of soreness if overdone for the first time.

6. Bicycle Workout

If you want to burn belly fat with a bicycle workout, lie on the ground with your hands either behind your head or by your sides. Lift the lower limbs off the floor and have your knees bent. Bring the left knee near the chest while the right leg is straightened away.

Now bring the right knee near the chest and take the left leg away. Keep repeating the workout as if paddling a bicycle.

7. High-Intensity Interval Training

Intensity is essential to maximize the benefits of working out. High-Intensity Interval Training (HIIT) involves exercising in short intervals with maximum effort followed by prolonged recovery time. The key to HIIT is how much effort you put during the intense intervals.

It helps the fat-burning potential of your body to shoot up, and the belly fat burns away. High-intensity workout boosts the release of growth hormones that mobilize the use of fat as fuel. Hence, your 20-minute high-intensity exercise can burn more calories than a long, easy run around the neighborhood.

Research shows that HIIT forces the body muscles to work harder, perform better, and burn more fuel. It is a smart way to aid you in shedding excess weight.

8. Swimming

Swimming exercises cut belly fat, trim inches, and aid you in getting healthier, fitter, and stronger than before. Swimming vigorously can assist you in burning up to 500-700 calories every hour.

Whether it is freestyle or breaststroke, swimming workouts are very effective for toning and losing weight. Swimming engages all your major groups of muscles including back muscles, abdominal muscles, glutes, hips, legs, and arms. While it can be your only form of fitness, it can also complement other forms of exercises, such as running and walking.

9. Masala Bhangra

This form of exercise removes the monotony of working out. It is a fun dance form that blends ancient Bhangra moves with dynamic Bollywood beats. You can burn up to 500 calories per class, and various modifications are available depending on the participant’s comfort level.

Since your arms are heavily involved in the dancing, your shoulders’ rotator cuff muscles will get stronger. The upper body movement will help to sculpt the back, tone the arms, and shape the shoulders.

10. Walking

A 30-minute walk can help you lose up to 150 calories. Even when you want to lose a significant amount of tummy weight, walking can help. The exercise is low intensity and easy to do.

If you are starting, you can begin by walking for at least 20 minutes for three days per week. Slowly increase the duration and frequency of the walks until you reach 30-60 minutes every day for six times per week.

11. Strength Training

It is a misbelief that weights are only used to bulk people using them. They also aid in losing weight and increasing your metabolism.

The best way to lose weight is to build muscles. An excellent workout is to do circuit training where you move quickly from one exercise to the next while using weights. You will lose 30 percent more calories than the usual weight workout.

Conclusion

These exercises need you to do them precisely by focusing on the core muscles. If you are determined and focused, you will burn belly fat in no time.

Also, keep in mind that diet is crucial to eliminating belly fat. Make sure to avoid carbohydrates and sugars while consuming plenty of proteins, fiber, and water

10 Secrets That Make A Long Distance Relationship Work

February 21, 2019 by Power of Positivity

If you share with others that you are in a long distance relationship they usually think it won’t last. Your friends and family may tell you not to take it too seriously just in case you get your heart broken. There are others who report happy lives in a long distance relationship so all is not lost.

Having a long distance relationship is not easy. The extra distance makes holding hands impossible. You can’t steal bites of each other’s food while eating dinner together. Taking a walk together is now off of the agenda. Feeling each other’s touch is also now a part of your memories and thoughts. If you can get through some of these tough times, then you will be half way through making the relationship last. Some things are not within reach if you two are long distances from each other. Below we have summarized ways you can make your long distance relationship work.

Keep your long distance relationship strong by applying our ten tips:

1. Avoid overly communicating.

No need to continuously be in connection. This can scream that you are possessive or too clingy. No need to communicate twelve hours per day and trying to compensate for the distance by doing more. It will not make the distance close up. At some point you will get tired of “loving” on each other. Instead, remember that less is more. Do not exhaust your communication line.

Being overly available will also mean that you do not truly have a life that you are living. If you are busy with your activities and hobbies, then filling the time with something else won’t be such a challenge. Avoiding communicating too much will not be a problem if you are busy. Work, time with friends, and your personal developments and hobbies should fill a few hours per day.

2. This is an opportunity.

This is a learning journey where you also get to explore more about yourself. How are you when you are alone? What do you do with your time? The distance is not pulling your apart, but rather making you two even stronger. You will have more to report and talk about if you focus on yourself and do more activities.

As said in the number one tip, you should have things that you are personally focusing on. What are those things? Have you set your personal goals? Do you have other things that you could be pursuing?

3. Set rules so no surprises.

Be clear on what you expect from each other. Setting actual rules will help in knowing what to expect and then there are no surprises. If you two are exclusive, then that gives you a different approach to boundaries with others. Is it okay for the other person to go out on dates? If so, then that needs to be said and established. Being open now will mean no surprises later.

4. Communicate creatively and regularly.

Greeting each other each morning and each night is a must on the list. Start the day with each other and end the day with each other. Otherwise, skip the mundane things such as how you are eating an apple at your desk or that you are washing the dishes. Update on your life in more creative ways. Send pictures with no words. Send short videos and create your own giphs. Put in the effort to present your day or your activities creatively.

There are already filters and plenty of apps on making your video and pictures come to life and tell a story. Being creative is easy when you have such a wide variety of digital things at your disposal. Via social media you can also make some posts just for the audience you create it for. Think creatively.

5. Talk flirty and dirty with each other.

Sex is important. Desires will get heated so keep it interesting and full of spice by talking dirty and being flirty. Sex is a biological part of living, but it is also an emotional connection. Tease each other with texts and provocative lines to keep each other’s attention.

You may want to use some technology to compile a video of his favorite lingerie or favorite outfits on you. If she really likes you in a certain football jersey, then send her those photos. Bonus if you send her the photos of you flexing in the gym and not to your social media friends.

You will want to let off some sexual steam while in a long distance relationship. This is the moment to do just that with your words or via video. Imagine that this is the time to build up for when you two are finally in each other’s arms. You will think back on the time she told you that special something that got you a bit excited and looking forward to seeing her soon.

7. Do activities together.

You two could play an game together, but online. These games are fun and can be a continuous way to keep in touch. Show your competitive side in a word game. There are also mystery games where you must find the clues on the screen to proceed to the next level. There are plenty of apps and online games to keep you two busy together. This can be a quick game or a continuous one that you do for a few weeks. You could also watch videos and movies online via YouTube, Vimeo, or Netflix. You could also take walks together by using a video calling app.

8. Visit each other.

The highlight to the long distance relationship is going to visit each other. You have been yearning and waiting for each other and finally you get to see other in person. Take advantage of the moment and do lots of kissing, holding hands, and hugging. Your body will feel like there is a fireworks display going off from the touch of your romantic interest. Once you have loved on each other you will have plenty of thoughts to keep you company and smile about. This is not the time to be shy and the time is now to show the physical affection you have been craving.

Remember the naughty flirty that happened on the phone or the video that was sent? This is the time to further explore more of those things.

9. Mail your gifts, not email.

If you only receive bills in the mail, then this will feel even more special. Email is always the way to go when people think of mailing anything. The slower mail, snail mail, takes longer, but it is worth the surprise element. Your long distance love will appreciate the effort and won’t be expecting it. Using this method from time to time is something special. Send each other handwritten love letters and postcards. It will be a delightful surprise to open the box and see something special to, or from, you. You can also send flowers for birthdays and special holidays. Flowers are easy due to the universal ordering systems with flowers for all occasions. Think of a gift that makes your long distance relationship worthwhile – the thoughtfulness should factor in.

10. Stay positive.

Surround yourself with positive energy and keep negativity away. Waiting is painful and you may feel lonely, so no need to add anything more to those facts. Inject some positivity in your personal life and then share this with your long distance romance. They too will smile. Being positive is infectious. Keep the focus on your love for each other and your upcoming time together in person. Start focusing on your own day to day activities or get a hobby that can keep your mind preoccupied.

A good trick to staying positive is to remember to be grateful. Thinking over the things that you are grateful for will help to jog your mind in to a more positive mindset. At the top of the list is the fact that you have someone to love. Add the fact that you are loved and that makes two items on your gratitude list. Think on the small things such as the gift you sent or received that came in the mail. Now your list is growing. The little things will start to add up. Add to the list that you both are healthy and safe too. More grateful thoughts!

You are on a great path that not many people can handle. You and your partner are quite special. You will find yourselves looking back on the lonelier times and laughing because you made it. In the moment it may seem worse than what it truly is. Think back on why you are in the relationship and always be open and honest with yourself and your partner.

You will need a lot of outlets and hobbies in order to tackle the list above. This is the perfect time for you to focus on developing a craft or an interest in something new. You will need to be around people who can understand the pressures you are going through too.

This is an incredible journey. It will bring you joy, smiles, and maybe even some tears. Remember the better part of your partner and of yourself. Be kind to yourself and you will be able to fully apply all ten of our tips above.

Researchers Reveal 11 Foods That Help Reverse Diabetes

February 21, 2019 by Power of Positivity

(Editor’s Note:) In this article, we are going to discuss foods that can help reverse the symptoms of type-2 Diabetes. While we are diabetes advocates ourselves, there is not enough research out there to talk about reversing Type 1 Diabetes.

Diabetes can be a fatal condition, especially if not controlled. Diabetics face a risk of suffering from conditions like heart disease, stroke, cataracts, and others. If one is not careful with their diet, they can die as a result of a stroke.

But being diabetic does not mean that it is the end of the road for you. You can reverse diabetes by eating a diet that helps to reduce blood sugar levels, improve insulin sensitivity, and more.

Here are 11 foods to incorporate in your diet to help reverse diabetes.

1. Almonds

Almonds have been in existence since ancient times and are one of the main diets in the Mediterranean diet that is heart-healthy. Almonds are filled with vitamin E as well as monounsaturated fats that assist in lowering heart disease risk. These healthy fats assist in lowering LDL cholesterol when used to replace trans or saturated fats in the diet.

A quarter-cup of almonds has more protein than an egg. They also have magnesium, which aids in boosting dopamine that regulates moods and prevents depression.

Additionally, almonds also have calcium, riboflavin, and fiber. Due to their content of fiber, it can help in improving tummy issues, such as diarrhea and irritable bowel syndrome, while boosting absorption of calcium.

Research shows that consuming one serving of a handful of nuts four times per week can aid you to reverse the diabetes. A study discovered that including two 1-ounce servings of almonds every day in the diet helped participants have better intake of primary nutrients that assisted them to minimize their intake of dietary detractors such as cholesterol, sugars, trans fats, and excessive sodium.

2. Walnuts

Walnuts are instrumental in preventing inflammation, diabetes, and heart disease. Research indicates that eating 8-11 walnuts per day minimizes overall cholesterol by up to four percent.

Walnuts are rich in omega-3s, which are essential in reducing the risk of diabetes, cancer, depression, high blood pressure, and heart disease. The recommended daily intake is 200 calories or a handful of walnuts.

They can be consumed as a snack or incorporated into recipes. You can enjoy a nutty flavor and delightful crunch by including chopped walnuts to any dish.

Walnuts are full of tryptophan, which is an amino acid that is required by your body to create serotonin, a feel-good chemical. They are digested gradually, which helps to stabilize your mood and can aid in tolerating stress. They also have ellagic acid that reduces artery-forming plaque.

3. Fatty Fish

Fatty fish consists of one of the healthiest foods. Mackerel, anchovies, salmon, herring, and sardines are rich sources of omega-3 fatty acids EPA and DHA, which are beneficial to the health of your heart. Consuming these fats regularly assists to reverse the diabetes, which increases the risk of stroke and heart disease.

EPA and DHA aids in protecting the cells lining your blood vessels, minimize inflammation markers, and boost the functioning of your arteries after eating. Studies show that persons who consume fatty fish regularly face a lower likelihood of heart failure and have a lower risk of dying from heart disease.

In a study, older participants who ate fatty fish 5-7 days a week for two months had massive reductions in inflammatory markers and triglycerides. Fish also offer high-quality protein that assists you in feeling full and boosting your metabolic rate.

4. Leafy Greens

Leafy green veggies are low in calories and packed with plenty of nutrients. They have low levels of digestible carbs that increase your levels of blood sugar. That’s why they can help you to reverse diabetes.

Kale, spinach, and other leafy greens are ideal sources of many vitamins and minerals, like vitamin C. In a particular study, increasing the intake of vitamin C minimized inflammatory markers and levels of blood sugar in participants with high blood pressure or type 2 diabetes.

Additionally, leafy greens are perfect sources of antioxidants zeaxanthin and lutein. These antioxidants safeguard your eyes from cataracts and macular degeneration, which are common complications of diabetes.

5. Extra-Virgin Olive Oil

Extra-virgin oil is very advantageous for the health of your heart. It has oleic acid, a kind of monounsaturated fat that has been proven to boost HDL and triglycerides, which are present in unhealthy levels in diabetics.

It also improves satiety hormone GLP-1. According to a study of various types of fats, the risk of heart disease was only reduced by olive oil.

Olive oil also has antioxidants referred to as polyphenols. They minimize inflammation, reduce blood pressure, prevent the damage of LDL cholesterol through oxidation, and safeguard the cells lining the blood vessels.

Extra-virgin oil is usually not refined and has numerous antioxidants and other nutrients that make it healthy. Make sure to pick this oil from a source that is reputable, because many olive oils are combined with cheaper oils such as soy and corn.

6. Greek Yogurt

Greek yogurt is a perfect dairy choice for diabetics who want to reverse the diabetes. According to research, it can improve the control of blood sugar and minimize the risk of heart disease, partly as a result of its probiotics.

Studies have discovered that dairy foods like yogurt could result in loss of weight and improved composition of the body in diabetics. This is as a result of the presence of conjugated linolic acid and calcium in dairy.

Additionally, Greek yogurt only has six to eight grams of carbs for every serving, which is lower than the regular yogurt. It also has plenty of proteins, which help diabetics to lose weight by reducing calorie intake and decreasing appetite.

7. Turmeric

Turmeric is a spice that when used to cook meals can offer numerous benefits to your health. It has an active ingredient called curcumin that lowers levels of blood sugar and inflammation while minimizing the risk of heart disease.

Moreover, curcumin seems to benefit the health of kidneys in diabetics. This is crucial since kidney disease is common in diabetics.

Unluckily, curcumin is not properly absorbed on its own. Therefore, ensure you consume it with piperine, a compound found in black pepper to improve absorption by up to 2,000 percent.

8. Chia Seeds

Chia seeds can help diabetics to reverse the diabetes. They are very rich in fiber, but poor in digestible carbs. Eleven out of twelve grams of carbs present in one ounce of these seeds are fiber, which fails to increase blood sugar.

The viscous fiber present in chia seeds can aid in lowering levels of blood sugar by reducing the speed of food movement in the digestive system. The seeds help in achieving a healthy weight due to the fiber that reduces hunger and increases satiety.

Additionally, fiber minimizes the intake of calories absorbed from other foods present in the same meal. Also, studies have shown the ability of chia seeds to reduce inflammatory markers and blood pressure.

9. Eggs

Eggs offer numerous benefits for your health. They are great for increasing satiety for hours. Also, regular consumption of eggs can minimize the risk of getting heart disease in many ways.

Eggs reduce inflammation, increase the levels of good HDL cholesterol, change the shape and size of bad LDL cholesterol, and improve the sensitivity of insulin. In a study, diabetics ate two eggs every day as part of a diet high in protein. They experienced improvements in blood sugar and cholesterol levels.

Moreover, eggs are great sources of zeaxanthin and lutein antioxidants, which safeguard eyes from cataracts and macular degeneration. These eye diseases are common conditions in diabetics. Remember to consume whole eggs since many of these nutrients are present in the egg yolk.

10. Cinnamon

Cinnamon is a sweet spice that has robust antioxidant activity. According to research, cinnamon can reduce levels of blood sugar and boost the sensitivity of insulin.

To reverse diabetes, you need to measure hemoglobin A1c, which shows your average level of blood sugar over 2-3 months. In a particular study, diabetic patients who took the spice for three months experienced more than twice reduction in hemoglobin A1c than those who were given standard care.

Research also shows that cinnamon can decrease triglyceride and cholesterol levels. However, restrict your consumption of cassia cinnamon, the kind present in the majority of grocery stores, to one teaspoon daily.

It has coumarin, which is associated with health issues at higher doses. But true cinnamon, also called Ceylon, has lower coumarin.

11. Apple Cider Vinegar

Apple cider vinegar has numerous health benefits. Although it has been created from apples, its sugar has been fermented into acetic acid, and the final product has less than one gram of carbs per one tablespoon.

Studies have shown the ability of apple cider vinegar to boost the sensitivity of insulin and lower levels of fasting blood sugar. It could also minimize blood sugar response by up to 20 percent when consumed with foods rich in carbs.

In a particular study, diabetics had a six percent decrease in fasting blood sugar after consuming two tablespoons of apple cider vinegar prior to sleeping. This food could also slow the emptying of the stomach and boost satiety.

But this could be an issue in people who suffer from gastroparesis, a condition characterized by delayed emptying of the tummy, which is common in diabetics. Incorporate apple cider vinegar into your meals by mixing a glass of water with one teaspoon of the liquid daily as a start. Then increase the intake up to two tablespoons daily.

Conclusion

If you consistently follow this diet, you will be sure to reverse diabetes. But ensure you include a combination of these foods in your diet and come up with a meal plan that has all of them.

These foods have plenty of nutrients that will not only help with this condition, but will also offer more health benefits.

31 Life Thoughts From Famous People About Body Positivity

February 21, 2019 by Power of Positivity

Hollywood isn’t exactly known for body positivity, but some celebrities are breaking the mold and speaking out about things like self-love and self-acceptance. Here are just a few examples of stars who want to live in a better world.

1. “One day I decided that I was beautiful, and so I carried out my life as if I was a beautiful girl. I wear colors that I really like; I wear makeup that makes me feel pretty. It really helps.” – Gabourey Sidibe

Gabourey Sidibe knows what it’s like to be hounded by the press because of her weight. This is one of her secrets for getting through it.

2. “Even I don’t wake up looking like Cindy Crawford.” – Cindy Crawford

It takes effort to recapture the beauty that you see in movies and magazines. Don’t beat yourself up if you roll out of bed looking less than perfect!

3. “People often say that ‘beauty is in the eye of the beholder,’ and I say that the most liberating thing about beauty is realizing that you are the beholder.”

Studies have shown that your self-image can have real, tangible impacts on your health. (1) This is why it’s important to love every curve!

4. “When we think about our bodies, we often think about the way they look, as opposed to what they accomplish for us every day. It’s easy to forget how powerful our bodies actually are.” – Iskra Lawrence

British model Iskra Lawrence believes that women should shift the way that they think about their bodies. Do you agree?

5. “When I lay my head on the pillow at night I can say I was a decent person today. That’s when I feel beautiful.”

Drew Barrymore is another woman who believes that our bodies should be considered tools rather than temples. You’ll find this sentiment in a lot of body positivity quotes!

6. “I would only lose weight if it affected my health or sex life, which it doesn’t.” – Adele

Adele isn’t afraid to shut down nosy questions about her weight. She’s curvy, and she has no desire to change that. We should all take a page out of her book!

7. “You look how you look. Be comfortable. What are you going to do? Be hungry every single day to make other people happy? That’s just dumb.” – Jennifer Lawrence

Jennifer Lawrence is known for telling it like it is, especially when it comes to weight loss and weight issues. Why should you care about what strangers on the street are thinking about your figure?

8. “I want to enjoy life, and I can’t if I’m not eating and miserable.” – Kate Upton

If anyone knows about the dangers of dieting, it’s supermodel Kate Upton. The good news is that she pushes back on the crazy beauty standards of her industry every day.

9. “I love how I look. I am a full woman and I’m strong, and I’m powerful, and I’m beautiful at the same time.” — Serena Williams

Serena Williams is an absolute fountain of body positivity quotes. She’s never been stick-thin, and she doesn’t care. She’s still one of the most successful athletes in the world.

10. “I definitely have body issues, but everybody does. When you come to the realization that everybody does that — even the people that I consider flawless — then you can start to live with the way you are.” – Taylor Swift

You might not think of Taylor Swift as someone who grapples with body positivity, but this just goes to show that anyone can be crippled with doubt. We’re all in this together.

11. “My weight? It is what it is. You could get hit by a bus tomorrow. It’s about being content. And sometimes other priorities win.” – Melissa McCarty

Fired from her sitcom for losing too much weight, the formerly plus-sized Melissa McCarty knows what it’s like to struggle in a world where women are always deemed too fat or too thin. This is her official verdict: None of it matters.

12. “There’s only, like, five perfectly symmetrical people in the world, and they’re all movie stars. And they should be, because their faces are very pleasing to look at, but the rest of us are just a jangle of stuff. And the earlier you learn that you should focus on what you have and not obsess about what you don’t have, the happier you will be.” – Amy Poehler

While there’s nothing wrong with being inspired by a celebrity’s fashion or makeup, you should remember that it’s their job to look good. The rest of us aren’t like that, so we shouldn’t hold ourselves to the same standards.

13. “Girls of all kinds can be beautiful – from the thin, plus-sized, short, very tall, ebony to porcelain-skinned; the quirky, clumsy, shy, outgoing and all in between. It’s not easy though because many people still put beauty into a confining, narrow box…Think outside of the box…Pledge that you will look in the mirror and find the unique beauty in you.” – Tyra Banks

Tyra Banks shared this message about body positivity online, and it should resonate with everyone.

14. “You only get one body. That’s it. So you gotta love it.” – Danielle Brooks

This is one of those body positivity quotes that states a simple but important truth. You can’t trade in your body at the Body Store and get a new one, so why don’t you learn to love the one that you have?

15. “I’ve learned that if you’re too skinny, they’ll say something about it. If you’re not skinny enough, they’ll say something about it. I just try to feel good in my own skin as much as I can.” – Jennifer Love Hewitt

Society will always have something to say about your weight. Since society isn’t going to change, it’s up to you.

16. “I’m not going to sacrifice my mental health to have the perfect body.” – Demi Lovato

Demi Lovato has always been open about her mental health issues and her journey towards self-love. We don’t deserve her, but we’re glad that she’s adding her voice to such important issues.

17. “You shouldn’t be pressured into trying to be thin by the fashion industry, because they only want models that are like human mannequins. But you have to remember that it’s not practical or possible for an everyday woman to look like that. Being size zero is a career in itself so we shouldn’t try and be like them. It’s not realistic and it’s not healthy.” Rihanna

People who think of themselves as “fat” are more likely to gain weight in the future. (2) It’s a self-fulfilling prophecy that’s fueled by the social stigma of being overweight. Are you ready to break the cycle?

18. “You know what’s funny? If I call myself a cute, chubby girl, the natural kind woman’s response is, ‘You’re not chubby! You’re beautiful! And thin!’ And I always want to hug the person and say, ‘It’s okay, I identify as someone who is cute and chubby — that doesn’t mean I’m not worthy of love and attention and intimacy.’ And also, my priorities are not such that I’m mortally offended by someone thinking that.” – Mindy Kaling

Mindy Kaling is another person who wants to reshape the narrative around body types. It’s a worthy goal for sure!

19. “I want to be the person who feels great in her body and can say that she loves it and doesn’t want to change anything.” – Emma Watson

An important step in body positivity is realizing that your attitude might not change overnight. You might need time to learn how to love yourself, and that’s okay. Just know who you want to be.

20. “Diversity is sexy! Loving yourself is sexy! You know what is not sexy? Misogyny, objectifying, labeling, comparing and body shaming! Talking about people’s bodies as if they’re on display asking for your approval / opinion. They are not! Celebrate yourself. Celebrate others. The things that make us different from one another make us beautiful.” — Ariana Grande

Not only is Ari responsible for one of the greatest body positivity quotes of our time, but she wrote and posted it on social media so that her message could be spread to young girls everywhere.

21. “I can’t think of any better representation of beauty than someone who is unafraid to be herself.” – Emma Stone

Body shaming isn’t always about someone being “too fat.” Emma Stone is often criticized for being too skinny, and she’s popped back at the haters by assuring everyone that she has plenty of self-confidence.

22. “Appearance has so little to do with where we should get our confidence from.” – Amy Schumer

If you’re still learning to love your shape, it can help to start prioritizing other things over your appearance. For example, you can become smarter by learning a new language or reading a new book, or you can become more generous with an act of charity.

23. “When I look down, even now, at the extra skin on my belly, it’s a reminder that I’ve done something spectacular. It’s a reminder that I’m a superhero. And I’m proud of it.” – Kristen Bell

Kristen Bell wasn’t worried about losing her baby weight. In fact, she leaned into it: The extra weight is what made it possible for her to bring her little bundle of joy into the world.

24. “Being unique and different was a really good thing. I walked into my agent’s office for the first time, they looked at me and said, ‘Wow, we have nobody on our books like you’. And they signed me on my second day here.” – Rebel Wilson

Movies like Pitch Perfect wouldn’t be the same without her, but we might have been robbed of Rebel Wilson if she hadn’t had a uniquely curvaceous figure. Isn’t that something?

25. “I think about my body as a tool to do the stuff I need to do, but not the be all and end all of my existence.” – Lena Dunham

Another actress who has openly struggled with her weight, Lena Dunham made peace with herself by realizing that there were more important things to worry about than the numbers on the scale.

26. “My body image is always going to be an issue. I need to constantly train myself to watch the right sort of films, to not look at certain ads and think that’s how my stomach should look. It’s something that I’m fighting every day.” – Sam Smith

A big part of body positivity is recognizing how you’re impacted by negative influences. The next step is cutting them out of your life.

27. “I didn’t always love my legs, but as I’ve grown, I’ve learned to love and celebrate myself just as I am. I began to realize that my legs are STRONG and they carry me. Every. Single. Day. Our bodies are amazing and something to be grateful for. I’m ME and that’s really enough!” – Hilary Duff

Hilary Duff shared this with her Instagram followers after having an epiphany about her body. It’s a sentiment that we should all respect!

28. “You’re only human. You live once and life is wonderful, so eat the d*** red velvet cupcake.” – Emma Stone

Another great quote from Emma Stone, this one simply shrugs in the face of body shaming. You only live once, and that red velvet cupcake is going into someone‘s belly. It might as well be yours.

29. “God made a very obvious choice when he made me voluptuous; why would I go against what he decided for me? My limbs work, so I’m not going to complain about the way my body is shaped.”

Drew Barrymore does it again, and this time, she’s reminding everyone to count their blessings instead of their disadvantages.

30. “I am empowered by my body. I am empowered by my sexuality. I am empowered by feeling comfortable in my skin. I am empowered by showing the world my flaws and not being afraid of what anyone is going to say about me.” – Kim Kardashian

She might have one of the most famous figures in the world, but Kim Kardashian doesn’t let the scrutiny get to her. She knows what she looks like, and she draws strength from it.

31. “I love my shape because it’s mine.” – Heidi Klum

There are a lot of body positivity quotes out there, but this might be the simplest of them all. No one has your exact shape but you. Embrace what makes you unique!

Final Thoughts on Body Positivity

It might take you awhile to reach true body positivity. With these quotes, however, you can start changing your mindset and feeling better about yourself as you journey to self-love. Good luck!

10 Things That Happen When Your Body Is Lacking Water

February 20, 2019 by Power of Positivity

Unfortunately, a shocking 25% of kids and teenagers are lacking water throughout the day.

Most kids obtain fluids through fruit juices, sugary beverages, and other subpar options. A recent study showed that this doesn’t cut it; children and teens need at least two to three quarts of water daily. So, unless they eat many fruits and vegetables, they probably need to drink a lot more water.

The problem becomes even more widespread when you consider adults – one study found that half of the American adults don’t drink the recommended amount of water daily. When your body is lacking water, this can cause a range of problems, including digestive issues, urinary tract infections, fatigue, anxiety, and brain fog.

Unsurprisingly, according to a report by CBS, 75% of Americans are chronically dehydrated.

Did you know that water makes up 60% of our bodies, 75% of our muscles, and 85% of our brains? With that said, most people don’t take hydration seriously enough. It doesn’t help that most of us drink energy drinks, coffee, and soda instead of drinking what our bodies need.

These signs will surely tell you if you think you do not drink enough water daily. Being on the lookout for these symptoms can help you take steps to make sure you stay hydrated and healthy.

Here Are Ten Signs Your Body Is Lacking Water

Know these ten signs of dehydration and increase your fluid intake accordingly.

1 – Your skin, mouth, and eyes feel dry.

If you want to know whether you lack water, look to your skin for the biggest clues. Being chronically dehydrated means you won’t sweat out as much toxins when exercising, which can lead to clogged pores and acne. You might also have dry, cracked skin.

You might also suffer from dehydration if you don’t produce many tears. However, this could point to a different eye problem, so you should talk to your doctor if you experience this issue. Obviously, it goes without saying that you probably don’t drink enough water if you have a dry mouth and lips.

2 – You don’t pee very often, and your urine is dark yellow or brown when you do.

If you don’t pee much throughout the day and notice that you have dark urine when you use the bathroom, you need to drink more water. Water helps to eliminate toxins and keep the renal system functioning correctly. If you don’t drink enough water, all the toxins will accumulate in your body, and you’ll feel the effects of exhaustion, brain fog, and other complications.

Also, pay attention to the color of your urine. You must drink more daily water if you have dark yellow or brown urine. However, you may not want to consume much water close to bedtime because you’ll probably have to keep waking up to use the bathroom. Yellow or brown urine signifies that your body is holding onto the water to perform vital functions.

Try bringing a refillable water bottle to work or school to get your recommended water intake.

3 – You have frequent back and joint pain.

Your body’s cartilage contains nearly 80% water, so replenishing fluids after sweat will keep your bones and joints lubricated and healthy. Water helps to protect your joints and bones during strenuous activities or unexpected events, such as when you exercise or if you happen to trip or fall. Back pain could mean your kidneys aren’t working correctly; if your body is lacking water, some studies show that this could lead to permanent kidney damage.

Dehydration causes a buildup of muscle proteins called myoglobin in the kidneys, which can cause kidney stones and urinary tract infections.

You might often experience back and joint pain if your body lacks water.

4 – You experience frequent fatigue and mood swings.

Water carries oxygen into the body, so the more water you drink, the more vibrant and rejuvenated you feel. However, if your body lacks water, it turns to your blood to obtain oxygen, leaving you feeling depleted and exhausted. Because your body lacks oxygen, all your systems will slow down to compensate.

Inevitably, you will feel moodier and more exhausted, making it hard to carry out necessary tasks during the day. In fact, studies have shown that decreasing water intake in people who usually drink a lot of water leads to feelings of discontentment and anxiety. However, increasing water intake for those who usually drink very little leads to less fatigue and confusion.

5 – You feel hungry, even after you eat.

Most people associate a growling in their stomach with hunger, but thirst cues originate in the same part of the brain. If your body lacks water, it may trick you into thinking you’re hungry when you need a glass of water (or two!) Next time you feel hungry, try drinking water instead of eating. If you just ate something, you’re probably just dehydrated.

However, if the pain persists, you probably need to put some food in your belly.

6 – You suffer from high blood pressure.

When you don’t drink enough water, your blood becomes thicker, resulting in slower blood flow and sodium buildup. Dehydration combined with a high-sodium diet and a sedentary lifestyle can lead to high blood pressure, which can cause some of the other health problems we mentioned in the article.

7 – You have high cholesterol.

Water retention is another thing that happens when your body is lacking water. Essentially, it holds onto any water it can find to keep you alive. In this study, 15 people were told to fast in two different conditions: once without replacing fluids and another with the supplementation of salt and water.

Researchers found that when the participants fasted without fluid replacement, they had much higher total serum cholesterol levels than when they were supplemented with salt and water. While most people don’t fast, most suffer from dehydration and, therefore, are prone to high cholesterol.

8 – You have digestion problems.

Water helps move waste through your body. So you may suffer from digestive issues without water. Water gets toxins out of the body, but if you don’t drink enough of it, your waste will move much slower, resulting in constipation and stomach pain.

When dehydrated, the large intestine holds onto excess water from your food. As we said before, the body does this as a survival mechanism; it senses that you don’t have enough water in your system, so it retains water from any source it can find. You may notice digestive issues and fatigue because your waste will move slower due to the lack of water.

9 – You get rashes on your skin often.

Water helps the skin remain hydrated and moist; without enough water, your skin might appear dry, cracked, or red. When your body lacks water, this creates the perfect environment for toxins to build up on the skin. Dehydration can result from acne, psoriasis, eczema, and other skin disorders.

10 – You get bad headaches and brain fog frequently.

When you are dehydrated, your brain tissue loses water, which causes the brain to pull away from the skull. This sends alerts to the pain receptors surrounding the brain, which can cause anything from a mild headache to a migraine. When your body lacks water, blood flow slows down, which means less oxygen in your brain.

In turn, your body senses the lack of oxygen and dilates the blood vessels in the brain, which can lead to inflammation. The result is a pounding midday headache at work or school. If you experience headaches often, you might try drinking more water.

Final Thoughts on Understanding the Signs of a Body Lacking Water

We hope this article sheds some light on the complications of not drinking enough water. Many don’t prioritize water throughout our days, but we cannot survive without this precious resource. It pours life into our bodies, so bring a water bottle to feel rejuvenated and hydrated during your day.

If you have kids in school, make sure they know the importance of drinking water so that they don’t feel tempted to buy a soft drink or other sugary beverage at school.

In reality, we don’t need to drink anything besides water and maybe the occasional tea. Teaching kids the right things to put in their bodies will make them less inclined to buy drinks that damage their health.

Send them to school with a water bottle to ensure they get enough water throughout the day. A glass or stainless-steel bottle is best since harmful chemicals from plastic bottles can leech into the water.

To your continued hydration!

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

Strategies to teach empathy to your kids.

1. Talk to Your Kids Regarding Moral Engagement Mechanisms

2. Educate Children about Failures of the Imagination

3. Help Children Develop a Moral Sense Based on Internal Self-control

4. Teach Your Children How to Express Other People’s Emotions

5. Help Improve Their Skills of Face Reading

6. Teach Kids Compassion to Foster Cognitive Empathy

7. Use Role-playing and Literature to Foster Cognitive Empathy

8. Help Children Find out the Similarities They Share with Other People

9. Offer Children Support for Development of Self-Regulation Skills

10. Induce and Model Sympathetic Feelings for Other People

Conclusion

The Challenges of a Breakup with a Narcissist

1. Anxiousness

2. Obsession

3. Rationalization

4. Lonesomeness

5. Shamefulness

6. Sexual Frustration

7. Regret

8. Jealousy

9. Self-Doubt

10. Grief and Sadness

Final Thoughts on Breakup with a Narcissist

Keep your long distance relationship strong by applying our ten tips:

1. Avoid overly communicating.

2. This is an opportunity.

3. Set rules so no surprises.

4. Communicate creatively and regularly.

5. Talk flirty and dirty with each other.

7. Do activities together.

8. Visit each other.

9. Mail your gifts, not email.

10. Stay positive.

Every day is a day to shine. Shine on!