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15 Foods With The Most Potassium

September 3, 2018 by Power of Positivity

Potassium is a very important mineral for the human body and is essential for cellular and electrical functions. Along with sodium and chloride, it is a vital electrolyte, which means it carries an electric charge. This might explain why potassium is critical for brain health as well as for nervous system functions.

Other functions of this important electrolyte are as follows:

Build proteins
Break down and use carbohydrates
Build muscle
Maintain normal body development
Control the electrical activity of the heart
Control the acid-base balance

Electrolyte balance is important for proper functioning of the body; however, in today’s world, most people eat far too much sodium and not enough potassium, which can lead to high blood pressure, heart disease, and other ailments. With that said, we want to go over foods with the highest levels of potassium to ensure your health and well-being. We are positive that you can use this information to better your lifestyle or even start your health journey.

Here are 15 foods that are high in potassium:

Note: The following foods are ranked by milligrams of potassium per standard amount, courtesy of health.gov.

1. Sweet potato

One baked sweet potato, or 146g, contains a whopping 694mg of potassium. Since the recommendation is 4,700mg per day for the standard adult, sweet potatoes are an excellent choice as they are high in nutrients.

2. Tomato paste

1/4 cup of tomato paste contains 664mg of potassium and only 54 calories. If you have leftover canned tomato paste that you don’t know what to do with, try using it in chili, stew, or on a homemade pizza.

3. Beet greens

Beet greens are the leaves that top beets, and they taste similar to kale. You could boil it and have it alongside meats, or saute it with olive oil, salt, and garlic to have with an Italian meal. 1/2 cup of cooked beet greens has 655mg of potassium.

4. Potato

One baked potato with the flesh on weighing 156g contains 610mg of potassium. As you can see, if you don’t have any sweet potatoes handy, a regular potato will do just fine.

5. White beans

1/2 cup of canned white beans has 595mg of potassium.

6. Yogurt

An 8oz container of plain, non-fat yogurt has 579mg of potassium, while an 8 oz container of plain, low-fat yogurt comes in at 531mg.

7. Tomato puree

This is made by cooking and straining tomatoes and is different from tomato sauce because it has a thicker consistency and richer flavor. 1/2 cup contains 549mg of potassium.

8. Clams

A 3oz can contains 534mg of potassium.

9. Prune juice

3/4 cup has 530mg. Make sure to look for juices without added sugar or other unhealthy ingredients, or just make your own juice at home!

10. Carrot juice

3/4 cup has 517mg of potassium.

11. Blackstrap molasses

1 tbsp = 498mg of potassium. You’re probably thinking: “what am I supposed to do with plain molasses?” Never fear, friends; we would never ask you to eat molasses by itself! Try using it in a sauce for glazed ham, or incorporate it into your favorite pancake recipe for added sweetness. While it does have a fair amount of sugar, molasses also has important vitamins and minerals such as iron, calcium, magnesium, vitamin B6, and selenium.

12. Halibut

3oz of cooked halibut contains 490 mg of potassium.

13. Soybeans

1/2 cup of green, cooked soybeans contains 485mg. Healthy vegetarian soybean recipes include soybean and cabbage casserole, barbecued soybeans, and spaghetti and beanballs using soybeans instead of meat.

14. Tuna

3oz of cooked yellowfin tuna has 484mg, just shy of the mighty soybeans’ potassium value.

15. Lima beans

Finally, 1/2 cup of cooked lima beans has the same amount of potassium as a serving of tuna. Also known as butter beans, you can use lima beans in a plethora of recipes such as in stews, soups, and even in vegetarian burger recipes.

Final thoughts

You now have plenty of foods that are high in potassium to choose from in order to reach your health goals and keep your heart and nervous system working properly. It is such an important mineral for the human body, but it often gets overlooked due to the prevalence of packaged foods in the marketplace today. As long as you eat a primarily whole foods diet, you should have no problem getting enough of it in your daily food intake. Along with positive thinking, diet and exercise will keep you happy, healthy, and full of life.

https://youtu.be/yG-G9_LOkLA

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3 Photos That Show How People Are Getting Abs in Two Weeks

September 3, 2018 by Power of Positivity

As you might know from your own fitness journey, it takes a lot of work to get abs (for most people). Just doing a few crunches or doing exercise a couple days a week won’t cut it if you want a sculpted tummy. One 25-year-old mom took things to the next level to get abs in just two weeks! Read more about Iulia Danilova’s tips and tricks below. She posted before and after photos two weeks apart so you can follow her health journey.

3 Photos That Show How People Are Getting Abs in Two Weeks

As you can see from her before picture, she started out with a pretty high level of fitness already, but her transformation shows that we can always improve and keep striving for more. She simply cut down on carbs and did cardio to lose a little extra belly fat.

A post shared by Iulia Danilova (@fit.with.iulia) on Mar 7, 2018 at 4:59pm PST

Danilova’s normal workout routine before her “cut” included lifting weights for 45 minutes to an hour up to six mornings a week, making sure to rotate between body parts throughout the week. She didn’t do cardio but tracked her macros closely, eating things such as rice, pasta and potatoes, plenty of protein from red meat, eggs, and chicken, and ample fats from healthy sources like avocado and olive oil. To gain muscle definition in her abs and increase her health, she made sure to eat around 15% more calories than her body needed.

A post shared by Iulia Danilova (@fit.with.iulia) on Aug 6, 2018 at 6:04pm PDT

During the two weeks between photos, she added four cardio sessions to her weekly routine to get sculpted abs. She’d either hike or spend 40 minutes on cardio machines at the gym such as the Stairmaster, bike, or treadmill.

A post shared by Iulia Danilova (@fit.with.iulia) on Aug 22, 2018 at 9:41am PDT

However, don’t think that just because she lost belly fat, she had to starve herself to do so. She openly admits that crash diets don’t work; they only leave you feeling lethargic and lead to binges later on. She simply ate about 10% less than her body needed, increasing her protein intake while cutting back on carbs that can lead to water retention and bloating. She ate all the same foods as she did before, just less or more of them.

Danilova works out for nothing more than her health; however, she wants to continue her cut for a few more months. “I’m documenting my journey to show that anything is possible,” she says of her fitness journey.

Final thoughts

Remember that if you want to reach your weight loss or health goals, it will not happen overnight. In order to get abs, it takes months of consistent exercise, because it all comes down to fat loss. The more you stick to a healthy lifestyle, the more fat you will lose, and your abs will begin to show. Also, keep in mind that positive thinking will help you reach your goals much faster, and plus, a positive mindset never hurt anyone!

https://youtu.be/yG-G9_LOkLA

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When A Woman Needed A Mental Health Day Off of Work, Her Boss’ Response Shocked Everyone

September 3, 2018 by Power of Positivity

In today’s fast-paced environment, mental health can easily take a backseat to all the other demands society places on us. Work is easily the number one stressor people have, and that stress can quickly turn into a mental health crisis. It takes so much mental and physical energy to work, and when you pile mental illness on top of that, employees can start feeling helpless and burnt out.

While wonderful bosses exist, the majority of companies work their employees to death just so they can increase their bottom line. However, when one woman needed a few days off work to focus on her mental health, she was reminded just how great her company and bosses are.

Madalyn Parker, a web developer who works for live chat software engineering company Olark, wrote a powerful essay in 2015 about her ongoing battle with mental health problems and how they impact her career. She believes every company should be supportive of employees with mental health issues and is open about her own personal struggles. In the corporate world, the emphasis is often on productivity rather than the health and well-being of employees, and while both are important, the former cannot exist without the latter.

After sharing the email thread with her boss, Olark CEO Ben Congleton, the exchange quickly went viral and Congleton became a hero in the corporate culture. Over 9.5 thousand retweets and 32 thousand likes later, Parker showed the world that compassion is essential to getting the job done. See what Congleton said in the emails below, and let us know how your boss would react in this situation!

Here’s why all companies should offer employees mental health days:

This is Madalyn Parker, a web developer from Michigan who works for Olark

When she needed a few days off work, she emailed her team immediately

Her boss’ response was the highlight of the story, though

Madalyn quickly shared the email on Twitter to let the world know how awesome her boss is

People started sharing their experiences with asking their bosses for a mental health day

Madalyn’s tweet started a positive discussion about what type of leave mental health should fall under

The last tweet really sums up this whole article. Without looking after your mental health, your ability to perform at work or anything else in life will plummet. Perhaps this email exchange will spark a much bigger discussion about how workplaces can provide better accommodations to employees dealing with stress, burnout, and mental health issues. As most of us know, positive thinking alone cannot eliminate mental illness, so compassion is critical to providing support.

Maybe more companies will start seeing the importance of having healthy, happy employees instead of only caring about profits. Without people, there would be no profit, so hopefully the work culture will start changing so that the health of employees and health of the business will be one in the same.

Do you think employees should get mental health days off work? Let us know in the comments!

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

10 Awesome Inspiring Quotes About Life To Get You Through Anything

September 2, 2018 by Power of Positivity

Pain and suffering are unfortunate, but necessary, aspects of living a wholesome life. Pain teaches lessons and suffering teaches gratitude. Although lessons and gratitude are invaluable gifts, many people become lost during their journey through such vexing emotions. Inspiring quotes can help to bring people out of their pain and ease their suffering.

Inspiring quotes about life help people to see through the fog of own misery. Additionally, inspiring quotes from beloved public figures and the treasured stories they share can evoke a sense of comfort. If you find yourself in a period of misery and pain, you will find 10 awesome inspiring quotes below that can get you through your darkest of times.

10 Inspiring Quotes

1. “There is no greater gift you can give or receive than to honor your calling. It’s why you were born. And how you become most truly alive.” – Oprah Winfrey

When your soul feels defeated and your emotions are bruised, the bright light to hold onto is your calling. There is a divine purpose for your birth and following that will breathe new life into your soul.

2. “One of the most important keys to success is having the discipline to do what you know you should do, even when you don’t feel like doing it.” – Unknown

Success is the sum of efforts made every day. Discipline is the drive to do what needs to be done even when you don’t want to. Practicing discipline on a daily basis can become the foundation of all of your future success.

3. “The self is made, not given.” – Barbara Myerhoff

An important thing to remember is that who you are is not determined by others. You create yourself every day of your life. If you want to be kinder, wake up and be kind. If you want to be more successful, wake up and work harder. You are the creator of yourself.

4. “Go where you are celebrated – not tolerated. If they can’t see the real value of you, it’s time for a new start.” – Unknown

It is far too common for people to remain in a situation where they don’t feel appreciated. This stubbornness can lead to feelings of stress and anxiety. Don’t remain in a situation and around people who don’t appreciate you. Instead, dedicate your time to those who appreciate your presence. Don’t be afraid to start over with a new group of friends.

5. “In order to succeed, your desire for success should be greater than your fear of failure.” – Bill Cosby

This quote taps into the fear of failure that we all possess. Our fear of failing at something constantly has the power to stop us from even trying. The way to overcome your fear of failure is to latch yourself onto an even stronger force – your desire to succeed.

6. “Lean forward into your life. Begin each day as if it were on purpose.” – Mary Anne Radmacher

Life isn’t meant to be simply survived. It is meant to be lived. You are meant to thrive. Instead of waking up every morning and doing the bare minimum of tasks to get through your day, lean into your day. Each day you wake up is a gift. Treat it as such and live it as if you were meant to have it.

7. “The best revenge is massive success.” – Frank Sinatra

There are people who will try to ruin your day. They will try to hold you back. Or try to tell you that you can’t do it. They will hurt you and try to make you feel worthless. Rise above their cruelty and focus on your own success. Proving all of them wrong and succeeding despite their best efforts will be the best revenge you can have.

8. “People who use time wisely spend it on activities that advance their overall purpose in life.” – John C. Maxwell

If you wish to be successful, you must learn to wisely manage a proper amount of time to dedicate to that success. Your success and your purpose in life should be one and the same. When you begin to dedicate yourself to your purpose, you will find that you have more success.

9. “I am thankful for all of those who said NO to me. It’s because of them I’m doing it myself.” – Albert Einstein

When you rely on others to achieve your goals, you are giving them power over you and your goals. This also means you have to share in the accolades and sense of accomplishment. It is better to do things for yourself so that the success of your goals lies only in your hands.

10. “There is no greater agony than bearing an untold story inside you.” – Maya Angelou

Maya Angelou is famous for her inspiring quotes and her inspiring quotes about life. Here, Maya is reminding everyone that the painful and dark parts of your life can be turned into beautiful stories. These stories can help guide others when they’re experiencing a dark time of their own. The more you share your story, the less it will hurt you.

Inspiration and motivation can come from the most unlikely of places and the most astounding of people. If you found comfort and solace from these inspiring quotes about life, don’t hesitate to share them with your loved ones who are also experiencing a dark period in their life.

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10 Wonderful Benefits Of Breastfeeding For Both Mom And Baby

September 2, 2018 by Power of Positivity

Breastfeeding is an essential stage for the baby’s growth as it offers optimal nutrition for them. While most women know that it is crucial for the baby to be breastfed, some stop early for various reasons like going back to work.
However, it is vital that these mothers know that breastfeeding is not only essential for the baby, but it is also essential to them.

Here are ten wonderful breastfeeding benefits for both baby and mom:

1. Breast Milk Offers Ideal Nutrition for Babies

Most doctors recommend that mothers breastfeed exclusively for at least half a year. Progressive breastfeeding is recommended for at least twelve months while various foods are introduced into the diet of the baby. During the initial days immediately after birth, the breasts produce colostrum, a thick and yellowish fluid. The fluid has beneficial compounds, low sugar, and a lot of proteins. Colostrum is the perfect initial milk and assists in the development of the immature digestive tract of the newborn.

2. Breastfeeding has the Capability of Disease Risk Reduction

There are numerous benefits of breastfeeding. It may reduce the baby’s risk of contracting diseases and illnesses such as childhood leukemia, diabetes, inflammatory bowel disease, celiac disease, allergic diseases, sudden infant death syndrome, intestinal tissue damage, gut infections, colds and infections, respiratory tract infections, and middle ear infections. Statistically, breastfeeding is connected to a 64% decrease in gut infections.

3. Breastfeeding may Increase the Smartness of Children

Formula-fed and breastfed babies show a big difference in their brain development. This difference is as a result of eye contact, touch, and physical intimacy related to breastfeeding. According to research, breastfed babies have less likelihood of developing issues with learning and behaviour as they grow older, and they also have higher intelligence. The most pronounced effects are evident in preterm babies who experience a higher risk of developmental issues. Due to breastfeeding, their brain development is affected positively in the long term and is one of the essential breastfeeding benefits.

4. Breastfeeding has Significant Antibodies

Breast milk, especially colostrum, consists of antibodies which help your baby fight off bacteria and viruses. Colostrum has a lot of immunoglobulin A (IgA), together with numerous other antibodies. When the mother faces exposure to bacteria and viruses, she begins the production of antibodies. Then there is secretion of these antibodies into the breast milk, which is then passed to the baby during breastfeeding. IgA creates a protective layer in the digestive system, throat, and nose of the baby.

5. Promotion of Healthy Weight

Breastfeeding promotes weight gain which is healthy and curbs childhood obesity. According to research, rates of obesity are 15-30% lower in breastfed babies than in formula-fed babies. The reason for this is the establishment of various gut bacteria. Breastfed babies have higher amounts of gut bacteria which affect the storage of fat. Moreover, breastfed babies have more leptin in their systems when compared to formula-fed babies. As one of the breastfeeding benefits, leptin hormone is essential in regulating fat storage and appetite.

Meet a bus driver who rescued a baby boy toddling down a busy roadway.

6. Contraction of the Uterus

Your uterus grows enormously during the period of pregnancy. After delivery, the uterus goes through the involution process that assists its return to the original size. Oxytocin hormone is high throughout pregnancy and assists in the driving of this process. The body produces high levels of oxytocin during labour to assist in the delivery of the baby and decrease bleeding. The hormone is also high during breastfeeding, and it promotes contraction of the uterus and bleeding reduction, assisting the uterus in returning to the original size.

7. Reduction in the Risk of Getting Diseases

One of the numerous breastfeeding benefits is protection of the mother in the long-term against numerous diseases including cancer. Breastfeeding also protects the mother against metabolic syndrome which is a condition that heightens the risk of heart diseases and other health issues.

8. Loss of Weight

While certain women add weight during breastfeeding, others appear to lose it effortlessly. Breastfeeding heightens the energy demands of the mother by 500 calories per day. Moreover, the hormonal balance varies from normal. As a result, lactating women have a high appetite and may store fat to assist in the production of milk. In the initial three months after delivery, mothers may gain weight or lose less. But after three months of lactating, they will face a rise in burning of fat, more than women who are not breastfeeding.

9. Low Depression Risk

15% of mothers suffer from postpartum depression immediately after birth. The risk of suffering from this depression is lower in mothers who breastfeed than mothers who don’t breastfeed or wean early. It is one of the top breastfeeding benefits.

10. Prevention of Menstruation

Progressive breastfeeding puts a pause on menstruation and ovulation. Some women use this as a form of birth control for the initial few months after delivery. However, this birth control method may not be fully effective.

Conclusion

If you are a mother, you now know that there is more to breastfeeding benefits than meets the eye.

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10 Relationship Goals Every Long Distance Couple Should Have

September 2, 2018 by Chris Butler

Long-distance relationships have come a long way since the first handwritten letter. We live in an age where texting and instant messaging is the order of the day. With technology, the cost of interacting with a partner you have not seen for eons and who is miles away has become almost negligible.

Further, instead of waiting an entire day for a loved one to get to their computer and reply to emails, modern technology accords us a way to get instantaneous replies. For this reason, more people are increasingly willing to get into long-distance relationships, and Google search trends can attest to this fact. A quick review of Google trends reveals that “How to make long-distance relationships work” was the most asked question in the relationships category.

Technology has been instrumental in giving people more opportunities to share intimate moments with one another despite their geographical separation, allowing long-distance relationships to thrive. However, maintaining a long-distance relationship requires a little more effort, above and beyond that of a conventional relationship. Various complications could arise, such as loneliness and sadness. Therefore, to ensure that such relationships maintain a high degree of excitement, passion, and freshness, we discuss ten relationship goal tips every long-distance couple should seek to fulfill.

Here are 10 relationship goals every long distance couple should have:

Commitment Driven by Hope

Believing that the relationship can work continually renews the impetus that drives a couple to fulfill their relationship goals. Suppose any of the partners begin to lose faith. In that case, it adversely affects how much they are willing to contribute to the relationship and often leads to disharmony. It not only helps to deliberate on the various expectations each partner has, but it is also vital to maintain the faith in love.

Synchronize Your Schedules

While some people avoid the concept of deliberate planning in favor of spontaneity in relationships, a long-distance relationship is not accorded such luxury. Long-distance couples must contend with different time zones, work schedules, and sleep preferences. Thus, one of the partners is expected to be available when the other is not. Subsequently, the different schedules strain the relationship even further. One of the primary relationship goals for any long-distance couple should be to reserve time each day when both partners can engage in video chat or a long phone call.

Be Straightforward

Getting into a long-distance relationship comes with an understandably high suspicion of infidelity. Managing such risks requires a high level of trust between partners. Therefore, it is imperative to consciously avoid suspicious behavior that might set off your partner on a road of mistrust. For example, always be straightforward about new friends instead of your partner finding out through social media or friends.

Be Predictable

You want to be predictable concerning how you behave, communicate, or respond to communication. If you always respond to messages, then continue to do so. If you return calls or messages within at least two hours, then do so or explain why you could not get to the phone. Reassurance is the aim of the game. Set up periodic reviews of your relationship goals to ensure that your significant other has not developed any doubts.

The Value of “Silly” Talk

Small and dull aspects of how each person’s day went might seem pointless but are nevertheless necessary for establishing a predictable daily rhythm in your partner’s eyes. The desire to discuss solely “important” things can diminish the organic intimacy developed by bonding over small victories and failures in each partner’s daily life. Therefore, you ought to laugh at the small things and bond over seemingly “silly” stuff, too, not only on the serious stuff. Being goofy and having fun with each other online is one of the best relationship goals.

Honesty Above all Else

It is important to avoid hiding things from your partner. Secrets tend to go out of control and can cause irreparable harm if they come out in the open. A partner might start to ponder the other possible secrets one has and thus create doubt and mistrust about many other trivial issues.

The Virtual Date Night

Even though having online dates via video call might initially feel new, it is one of the primary ways for a couple to keep in touch and maintain intimacy. Video calls can be used as an opportunity for couples to dress up, cook each other’s favorite dishes, and engage in the intimate talk just like they would on a typical physical date night.

The Physical Visit

The ultimate highlight of any long-distance relationship is planning a physical visit. Being with one another, albeit for short periods, can rejuvenate the intimate connections such couples have. Unlike other couples, long-distance couples should make physical visits count. In such visits, the focus should be on intimacy, renewing their bond, and reflecting on relationship goals and achievements.

Keep In Touch

Real-time messaging is now a thing, and the beautiful thing about it is that it is easily accessible, convenient, and everywhere. Such forms of messaging provide a more natural communication than a long, boring email at the end of the day. Real-time communication engenders a sense of excitement, even of the recipient is far away. It makes the other partner feel like they are part of the action. Instant messaging apps also have myriad features to facilitate interaction without even saying a word. Emojis, stickers, gifs, or live pictures might be the perfect way to express emotion and offer a fun alternative to words.

It’s not all Fun and Games; Think Long Term

One of the most prominent relationship goal tips many couples should utilize is having a clear endgame. Couples should consider the distance as temporary and set a definite timeline for how long it will last. After that time elapses, couples should review and take another step toward cementing the terms of the relationship.

Final Thoughts on How Relationship Goal Setting Assists Long Distance Couples

In conclusion, long-distance relationships do not have to be doomed to fail. A couple can survive physical separation and strengthen their relationship with the relationship goal tips discussed here. Setting relationship goals early and having faith that the other person still loves you is vital.

10 Inspirational Wisdom Quotes To Read After A Long Day

September 2, 2018 by Power of Positivity

Sometimes, it can feel like everything is stacked against us and we need a bit of a boost. A rough day might feel like a fluke, but we shouldn’t be expected to just shake things off. After all, what good will it do to try to not think about things? Let’s look to wisdom for inspiration.

We might not be able to change the past, but we can make the future better by improving our mindsets. Reading motivational quotes can help us realize that our problems are not forever.

Here are 10 inspirational wisdom quotes to read after a long day.

1. “It does not matter how slowly you go as long as you do not stop.” – Confucius

We often think that our success relies on us achieving things almost instantaneously. Confucius reminds us that there is no timer for us to satisfy. The person who completes the marathon last is not the loser. They’re as much of a winner as the one who was first across the finish line, because they refused to give up.

2. “Happiness is letting go of what you think your life is supposed to look like and enjoying it for everything that it is.” – Mandy Hale

Research from the Harris Poll found that only 33 percent of Americans consider themselves to be happy. Why so blue? It could be that we’re so focused on what we don’t have that we can’t appreciate what we do have. When you stop holding yourself to some standard of expectations that you can never fully achieve, you can value yourself more and appreciate life. This is one of the best wisdom quotes for reminding us to not take things for granted.

3. “Wisdom is not wisdom when it is derived from books alone.” – Anonymous

Wisdom is gained through experiences and harsh life lessons. When we go through a difficult day, we might feel like it’s been a loss. However, it’s actually been a net benefit to us, because it’s provided us with a new perspective. It’s up to us to apply these lessons to our lives.

4. “Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine

This is one of the best wisdom quotes for reminding us about the importance of being resilient. Research suggests that going through difficulties can have a positive impact on us. As we overcome obstacles, we come out of them stronger than before.

5. “Suffering is a gift. In it is hidden mercy.” – Rumi

Suffering isn’t necessarily something to be cherished, but it can be appreciated. We can realize that our difficulties can give us a better understanding of how to improve our lives. Just because things don’t go well in one instance doesn’t mean that things are doomed for us.

6. “Silence is the sleep that nourishes wisdom.” – Francis Bacon

Sometimes, to find a solution, we need to be willing to take a step back and just appreciate the silence. Wisdom quotes like this remind us that the key to wisdom can often be found within ourselves. We just have to prevent ourselves from overthinking.

7. “The essence of being human is that one does not seek perfection.” – George Orwell

Perfectionism only serves to frustrate us. While we should try our best, we should not aim for perfection. Instead, we should be willing to accept that giving things our all is better than getting everything we desire. We can feel much more satisfied by not holding ourselves to an impossible standard.

8. “Seek the wisdom of the ages, but look at the world through the eyes of a child.” – Ron Wild

Think back to being a child and how wide-eyed and innocent you were. There was so much beauty to be found in the world, even when you weren’t looking for it. Those experiences can still occur. You just need to be willing to shift how you view things. Wisdom quotes like this remind us that children have more insight than we might realize.

9. “As long as you keep going, you’ll keep getting better. And as you get better, you gain more confidence. That alone is success.” – Tamara Taylor

Satisfaction in life comes from staying the course when we could give up.

10. “If I fall, I’ll take the fall and get up and keep going.” – Mirai Nagasu

Failure shouldn’t be viewed as shameful, as those who fail are often ones who tried just as hard as those who succeeded.

It can be hard to find comfort when experiencing difficulties. That’s why it’s important to turn to wisdom quotes such as these. We can remember just how much trouble others have gone through and how much of a difference optimism and wisdom can make.

https://www.youtube.com/watch?v=lVhLd8LiQDY

Experts Explain the Diabetic Diet Plan to Improve Blood Sugar Balance

September 2, 2018 by Power of Positivity

Eating healthy foods and having a balanced diet is important for everyone, regardless of age, race, gender or social status. If you are one of the millions of individuals diagnosed with certain medical conditions, ensuring proper nutrition in your daily regime has probably become second nature. More specifically, if you or someone you know is diabetic, you have probably noticed that certain foods are off-limits while the consumption of others is necessary to maintain and improve blood glucose levels.

Diabetes occurs when an individual has increased levels of glucose in the bloodstream. In a healthy, non-diabetic person, the pancreas produces the right amount of insulin and releases the hormone into the bloodstream. As a result, the levels of glucose are regulated and the body functions normally. On the other hand, the pancreas of individuals diagnosed with diabetes does not produce sufficient amounts of insulin, and sometimes no insulin at all. Since the body’s cells require glucose to create energy, when the cells do not receive sufficient amounts of glucose, it remains in the bloodstream.

If excessive levels of glucose continue to exist in the bloodstream, serious health conditions may arise, including the development of diabetes. While there is no cure for the condition, intelligent lifestyle choices and a well-balanced diet are effective methods of managing it. More importantly, diabetics may incorporate a diabetic diet into their daily routine to maintain a sense of normalcy.

What is a diabetic diet plan?

As the description implies, a diabetic diet simply involves eating healthy foods while maintaining a daily routine of moderate portions within structured meals. Although it is essential that individuals with diabetes follow a well-organized eating plan to ensure blood glucose levels remain on target, a diabetic diet is safe for practically everyone, diabetic or not.

What is included in a diabetic diet plan?

The first step in any effective diet is maintaining a schedule. Having meals at the same time each day assists in the production and use of insulin, no matter if it is produced by the body or received through prescription medications. Then, create a personalized plan based on your level of activity as well as dietary needs and preferences. If you are not very familiar with nutrition, food groups, and defining your required caloric intake, you may want to consider consulting with a registered dietitian (RD) for the creation of a diabetic diet plan. The next essential step is determining the types of foods to include and which to exclude from your diabetic diet.

Food recommendations

Diabetics need to maintain a nutritious diet high in vitamins and minerals.

Carbohydrates are found in foods high in starch including:

whole grain foods with no or minimal amounts of sugar
whole grain foods including oatmeal, quinoa, and brown rice
baked sweet potatoes.

Vegetables are good sources of fiber and include:

greens such as kale or spinach
fresh vegetables served raw, grilled, steamed, or roasted
canned vegetables with no salt or low sodium amounts.

Fruits are always a favorable option because they are naturally low in fat. Instead of junk food, consider healthy snack food alternatives such as:

fresh, frozen, or canned fruits with no sugar additives
applesauce with no sugar additives
preserves or jams with no or low amounts of sugar.

When planning your meals, do not forget to include proteins found in:

poultry and chicken (preferably breast meat instead of leg or thigh)
dairy products low in fat
seafood (including heart-healthy fish such as tuna, salmon, and mackerel)
plants and sprouts (bean, nuts, seeds, and tofu)
dairy products low in fat.

What to avoid

“Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries” (Mayo Clinic, 2018). With this in mind, steering clear of certain foods is just as important as including others in your daily routine.

Refrain from foods high in:

cholesterol – i.e. fatty dairy products, liver, egg yolks
saturated fats – found in proteins such as hot dogs, sausage, and beef
sodium – limit your daily intake to 2,300 mg
trans fats – processed, baked, and prepackaged foods.

The Bottom Line

Although diabetes is incurable, individuals who suffer from the condition may rest easier that their glucose levels are under control thanks to a well-organized diabetic diet. The plan not only manages diabetes, it also reduces the risk of complications such as cancer and cardiovascular disease. With so many health benefits, is there any reason not to start a diabetic diet today?

10 DIY Face Masks For Girls Who Want Glowing Skin Instantly

September 2, 2018 by Power of Positivity

60 million individuals in the US suffer from acne. Whether you want to cure acne or have glowing skin, homemade face masks will work for you.

Here are 10 DIY face masks for girls who want glowing skin instantly.

1. Coffee Mask

To make this face mask, you require 2.25 teaspoons of fresh lemon juice, 1.5 teaspoons of aloe gel, one tablespoon consisting of honey, and one tablespoon pf finely ground espresso beans. Form a paste by blending the honey and the coffee beans together. Add in the lemon juice and aloe gel and mix well. You can skip the lemon juice if you have sensitive skin. Apply the mask to your face gently and leave it on for ten minutes before you decide to wash it off. This works because the coffee’s caffeine gently exfoliates the skin while tightening it.

2. Papaya Greek Yoghurt DIY Face Mask

For this face mask, all you need is one tablespoon consisting of full-fat plain yoghurt and two tablespoons comprising ripe and mashed papaya. Mix the yoghurt and papaya together and apply it to the decollete, neck, and clean face. Apply in upward-sweeping motions. Leave these face masks for up to ten minutes depending on the sensitivity of your skin. Apply facial moisturiser and toner after washing it off with tepid water. This will work because papaya is rich in a protein-dissolving enzyme referred to as papain and vitamin C. Hence, the mask is ideal for creating clear and smooth skin.

3. Honey Rosehip Avocado Mask

Ingredients include a quarter of ripe avocado, ten drops consisting of rosehip seed oil, and one tablespoon comprising honey. Use a food processor to combine all the ingredients. Put the mask on and rinse it off after five minutes. This mask works because Rosehip seed oil improves the texture of the skin and makes the cellular walls strong while the avocado calms and moisturises the skin.

4. Potato Turmeric DIY Face Masks

Ingredients include a quarter teaspoon of turmeric, a few drops of rosewater, one grated cucumber, and one grated white potato. Combine the ingredients, put the mask on, and rinse it off after ten minutes. Use a towel to remove all the grated veggies from your face. This works because both potatoes and turmeric are anti-inflammatory. Wounds and bruises have been treated with potato paste for years. Moreover, cucumbers are rich in vitamin C, hydrate the skin, and give the skin a toning appeal.

5. Matcha DIY Face Masks

For this mask, use half teaspoon of honey, quarter teaspoon of matcha powder, and quarter cup cooked and plain oatmeal. Combine the mixture in a bowl together with fresh lemon juice. Put the mixture on your clean face for up to ten minutes. Make your hands moist and massage the skin for a light exfoliation prior to rinsing. This will work because matcha is a superfood and consists of powerful antioxidants. Additionally, the mask could help in reduction of sebum production by the skin.

6. Besan Mask

To make this mask, you need 1 tablespoon of milk cream, 1 teaspoon of lemon juice, and 2 tablespoons of besan or gram flour. Combine the ingredients to create a paste and add a little water for consistency. Apply the paste on the neck and face for up to 20 minutes. Rinse your face with cool water.

7. Banana Face Mask

Ingredients for this mask include 2 teaspoons of honey and 1 ripe banana. Use a hand blender or a grinder to blend the banana with honey. Apply on the face for up to fifteen minutes. Rinse your face with cold water after rinsing with warm water.

8. Triple-Action Turmeric Mask

For this mask, you will use 1 tablespoon of aloe, half teaspoon of turmeric, 1 teaspoon of honey, and 1 tablespoon comprising organic Greek yoghurt. Blend the ingredients together and apply for up to ten minutes. It works because it is super hydrating, anti-inflammatory, and anti-bacterial. Aloe and honey are good anti-septics and make your skin clear. Greek yoghurt boosts the hydration of the skin and turmeric is an anti-inflammatory.

9. Honey-Avocado Mask

Ingredients include 1 mashed mango, 2 tablespoons consisting of olive oil, 2 tablespoons comprising avocado, and 2 tablespoons comprising honey. Combine all the ingredients together. Apply for fifteen minutes and wipe with a warm cloth. It works since honey is hydrating and does not risk a breakout. Avocado restores the lipid layer of the skin through vitamin B and omega-3 fatty acids. Additionally, the mango has vitamin C which assists to brighten the skin while the olive oil softens the skin. Olive oil reverses sun damage signs and is anti-inflammatory.

10. Orange Face Mask

For this face mask, use water or rose water, 1 teaspoon of sandalwood powder, and orange peels. Dry the orange peels by exposing them to the sun for 2-3 days. Make a fine powder by grinding them and take two tablespoons of the powder and mix with water to create a paste. Put on this paste for up to half an hour and rinse your face.

Conclusion

Happy masking!

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