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Vegan Recipes: 6 Delicious Breakfast Vegan Recipes You Can Make Every Morning

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More and more people are following a plant-based vegan diet. Research has shown that following a vegan diet can lead to less heart disease, lower weight and increased longevity. Sadly, some people are resistant to following a planet based vegan lifestyle because they believe that their diet will be reduced to eating nothing but rabbit food.

However, there are a number of tasty recipes that you can enjoy for breakfast, lunch and dinner. If you want to start your day with all the nutrition and energy you need to stay ahead, then consider these tasty plant-based vegan recipes.

These vegan recipes are designed to fill you up while tasting great.

Overnight Oats

Overnight oats are taking the world by storm for its ability to create resistant starch and lower your caloric intake. Creating overnight oats is simple. Take a mason jar and put in two cups of oatmeal. Then add almond milk and something sweet such as blueberries, bananas, strawberries or pure maple syrup. Place the oats in your refrigerator overnight. By the next morning, you will have one of the great healthy and filling vegan breakfast recipes that healthy people love.

Vegan Pancakes

You can never say that pancakes are too unhealthy with this vegan creation. All you need are oats, bananas and water or almond milk. Place two cups of oatmeal and a cup of almond milk into a blender. Then add two sliced bananas into the blender and blend into a batter. Take the batter and place it onto a frying pan to make delicious vegan pancakes. You can sweeten up the meal with strawberries, blueberries, almond butter and real maple syrup.

Vegan French Toast

French toast is a breakfast favorite and thankfully one of the great vegan recipes that you can make in minutes. Blend some flour and almond to create a batter. Than add some day old bread slices to the batter. Now, fry up your vegan french toast like you would conventional french toast. Add some almond butter and real maple syrup for a breakfast that tastes decadent yet is completely healthy for your body.

Flourless Pumpkin Muffins

Now you can have guilt free vegan pumpkin muffins in as little as 10 minutes. Place one and a half cup of oats, a half a cup of canned pumpkin, one tablespoon of cinnamon, a quarter of a tablespoon of nutmeg and a quarter of a tablespoon of ginger and place into a blender. Mix well. Then add a third of a cup of cranberries and mix some more. Spoon the batter into muffin cups and bake for 10 minutes. Cool before serving and enjoy your tasty and totally vegan breakfast cup cakes.

No-Bake Granola Bars

If you are the type that likes to “grab and go” your breakfast, then these no-bake granola bars will be your vegan breakfast of choice. All you need is two cups of oats, your choice of seeds and dried fruit plus coconut oil and honey to bound your ingredients together. Heat up your liquids, add the dry ingredients and press all the ingredients onto a baking pan. Just like that you have one of the easiest vegan recipes you can make. In fact, you can make a week’s worth of vegan no-bake granola bars in just a few minutes.

vegan recipes

Strawberry-Infused Quinoa Breakfast Cereal

Cereal was one of those breakfast staples you had as a kid. However, all the added sugar from your supermarket cereals were not the best for your body. Fear not, this cereal is perfectly healthy for you while being one of the tastiest vegan recipes around. All you need is quinoa, your choice of fruit and almond milk. However, the secret to this breakfast recipe is take your almond milk and blend it with strawberries to create a strawberry almond milk blend that wakes up your quinoa cereal. Best of all, this is one of the vegan recipes you can make in minutes.

Now you can have a tasty and perfectly healthy vegan breakfast any time you want. From no-bake recipes to decadent tasting vegan pancakes and french toast, there is a vegan recipe out there that you will absolutely fall in love with. The key is to try out as many of these recipes as you can until you find the one that you’ll love.

A great way to get started with creating an awesome vegan breakfast routine is to stock up on vegan staples like oats, quinoa, fruits, almond milk and vegan bread. Then you can get started discovering the vegan breakfast that is right for you. Enjoy a tasty and filling breakfast while staying healthy with these tasty vegan recipes today.

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

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

8 Magical Quotes About Forgiveness To Help You Let Go And Move On

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Many people have a difficult time letting go of old hurts and what may seem like injustices they have endured. Letting go and moving on has been a topic that many of our greatest leaders have tackled as they created their own forgiveness quotes. Because, as Skip Richard notes, forgiving “can be a powerful opportunity for re-connection both with the offender and with ourselves.”

Since choosing not to forgive may hurt ourselves more than the other person, it is important to our own well-being that we forgive. Holding on to grudges and re-living events does not benefit anyone. Healing can begin by reading some relevant forgiveness quotes and pondering how they can inspire us. Take time to think about these forgiveness quotes and how they can impact your own thoughts.

Here is a collection of eight of the best forgiveness quotes by those who have experienced holding on to anger and who know the truth about this subject, to help you begin your journey to forgiveness.

8 quotes about forgiveness:

1. Mahatma Ghandi

“The weak can never forgive. Forgiveness is the attribute of the strong.”

2. Nelson Mandela

“When a deep injury is done to us, we never heal until we forgive.”

3. Maya Angelou

“Hate. It has caused a lot of problems in this world, but it has not solved one yet.”

maya-angelou-quotes

4. Jack Canfield

“It can be hard to forgive and let go but it’s important to remember that harboring the resentment and holding a grudge can hurt you even more. The word ‘forgive’ really means to give something up for yourself, not for them.”

5. Martin Luther King, Jr.

“Forgiveness is not an occasional act; it is a permanent attitude.”

6. Joel Osteen

“When we don’t forgive, we’re not hurting the other person. We’re not hurting the company that did us wrong. [And] we’re not hurting God. We’re only hurting ourselves.”

7. Marianne Williamson

“Forgiveness is not always easy. At times it feels more painful than the wound we suffered, to forgive the one that inflicted it. And yet, there is no peace without forgiveness.”

8. Deepak Chopra

“In the process of letting go, you will lose many things from the past, but you will find yourself.”

Scientific reasons to Let Go and Move On

Cortisol
In addition to these quotes about forgiveness, scientific studies have shown that holding on to grudges increases cortisol production while diminishing oxytocin, the “love hormone.” According to Psychology Today, “Feelings of anger or revenge activate the ‘fight-or-flight’ stress response of your sympathetic nervous system which causes cortisol levels to spike.” In addition to this, anger raises blood pressure while reducing the tone of your vagus nerve, causing distress that can harm your health.

Oyxtocin
On the other hand, oxytocin has been studied for its role in increasing social interaction. Katie Lancaster, a Ph.D. candidate in psychology at UVA, has commented on a study and what was learned. She maintains, “We found that people with higher oxytocin levels showed greater recruitment of brain regions that support social cognition, suggesting that these people are naturally attending to the more social aspects of the interactions.”
In other words, increased cortisol from resentment is unhealthy, while increased oyxtocin from forgiveness is beneficial.

Final Thoughts

While reading forgiveness quotes is good, it is only the first step in learning more about how we can change our emotions and lives. Since forgiveness begins in the heart, quotes about forgiveness may help us look at how we carry emotional baggage from the past that might be hurting us in the present. Even the best forgiveness quotes will do nothing until we look at ourselves and become aware of what we are thinking.

Become inspired by our greatest leaders who have met the challenge of forgiving those that caused them harm. They learned that by letting go and moving on, peace could be attained and healing could begin. After reading these eight inspiring quotes and the scientific knowledge behind the magic of forgiveness, we can all learn and move toward a brighter future; we can be free of the baggage of the past that weighs us down and harms our health.

https://www.youtube.com/watch?v=vU9pRXd22ng

References:
https://www.psychologytoday.com/us/blog/the-athletes-way/201504/holding-grudge-produces-cortisol-and-diminishes-oxytocin
https://www.skipprichard.com/31-forgiveness-quotes-to-inspire-us-to-let-it-go/
https://www.developgoodhabits.com/letting-go-quotes/
(C)Power of Positivity, LLC. All rights reserved

This Is What Happened To My Body When I Took Apple Cider Vinegar Daily

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I’m always looking for new ways to improve my body. And for a while I have heard about apple cider vinegar. Well, let’s say I was not excited about the idea of drinking vinegar. However, I could not ignore the benefits that have been associated with this liquid.

Many have claimed weight loss with apple cider vinegar. So, I thought I would give it a shot. According to some of my research, I should take one tablespoon of apple cider vinegar with a glass of water everyday. With that in mind, I decided to go to my local super market, buy a bottle of apple cider vinegar and give it a shot.

Weight loss with apple cider vinegar

It fills me up

I started taking apple cider vinegar between breakfast and lunch. And let’s just say that this drink really did help suppress my appetite. I stated eating less for lunch and dinner without snacking in-between meals. Within a week, I began to experience weight loss with apple cider vinegar. My weight was down a little over a pound. Best of all, it was easy to integrate apple cider into my daily routine. Yes, the drink took a little while to get used to. However, my body was able to adjust to the strong taste.

I began to see the results

In addition to experiencing weight loss with apple cider vinegar, I also began to see the results in the mirror. My stomach was starting to slim down. Doing a little more research, I found that daily consumption of apple cider vinegar leads to a reduction of belly fat. A research study, which measured the belly fat of 175 on apple cider vinegar, showed that the patients in the study were able to lose an average of 2.6 pound after consuming one table spoon of the liquid a day. Those who consumed two tablespoons of apple cider vinegar were able to drop 3.7 pounds. After reading that study, I decided to up my consumption of apple cider vinegar to two tablespoons per day. Let me put it this way, apple cider vinegar for weight loss is no myth.

I also started to feel healthier

As I continued to take apple cider vinegar, on a daily basis, my overall health improved. In the past, I would catch a bad cough during the winter months. However, my daily consumption of my water plus apple cider vinegar drink staved off any coughing fits.

My digestion improved

I have a confession to make – going to the bathroom was an ordeal for me when I had to poop. After a month of taking apple cider vinegar, however, I found my digestion vastly improved. I am now about to poop once a day like clockwork. And let’s just say I don’t have to read half a magazine during my bathroom visit anymore. Apple cider vinegar appears to have helped my digestion. While I originally intended to use apple cider vinegar for weight loss, I’m sure glad that I’m able to experience healthier digestion as a side benefit.

weight loss with apple cider vinegar

My skin is healthier

One of the really unexpected side effects of apple cider vinegar is the effect it had on my skin. For the first time in my life, I had a nice glow to my face. My usual paleness was gone. As it turns out, apple cider vinegar has the same PH level of the critical protective acid mantle layer of my skin. Therefore, the more apple cider vinegar I take, the better my skin was protected. So in addition to weight loss with apple cider vinegar, my digestion and my skin began to see vast improvements. Seriously, what can’t apple cider vinegar do?

I now have more energy than ever

Weight loss with apple cider vinegar is just the beginning of my body’s transformation. My digestion is better, my both is healthier and my energy levels are way off the charts. In the past, I used to get burned out by the late afternoon. Today, I can spend the morning at the gym, breeze through an eight hour day at the office and still have the energy to party at night. Let’s just say apple cider vinegar will be staying in my daily routine for a long, long time.

https://www.youtube.com/watch?v=7BNGVmwxoHI

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

17 Motivational Quotes To Read When You Aren’t Feeling Motivated

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Are you going through a phase where you feel less motivated than usual? It happens to all of us. Life has many peaks and valleys. Sometimes we need some help to get back on track. Having a store of motivational quotes in your arsenal can help you recapture the determination you need to accomplish your goals. Having a high motivation level will also affect your thought process. It will help you to be more observant and correctly respond to changing circumstances in your life.

Motivational quotes are a great way to give yourself a boost when life bogs you down. You can print up the motivational quotes and hang them where you will get continual reminders. We need to be able to face those struggles that test our resilience. Difficult circumstances can cause us to think negatively. Having strategically placed motivational quotes about life in our home and offices can help offset negative thinking and get the mind back on a positive track.

Best Motivational Quotes to Read

1. “You are braver than you believe, stronger than you seem and smarter than you think.” – A. A. Milne, Winnie the Pooh

2. “The man who has confidence in himself gains the confidence of others.” – Hasidic Proverb

3. “Falling down is an accident; staying down is a choice.” – Unknown

4. “Change your life today. Don’t gamble on the future. Act now, without delay.” – Simone de Beauvoir

5. “If you have the power to make someone happy, do it. The world needs more of that.” – Unknown

6. “Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. … Your own hope. … Your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen … yourself, right now, right down here on Earth.” – Bradley Whitford

motivational quotes

7. “Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” – Norman Vincent Peale

8. “If we keep doing what we are doing, we’re going to keep getting what we’re getting.” – Steven R. Covey

9. “Do what you have to do until you can do what you want to do.” – Oprah Winfrey

10. “Don’t be pushed by your problems; be led by your dreams.” – Ralph Waldo Emerson

11. “Don’t downgrade your dream just to fit your reality. Upgrade your conviction to match your destiny.” – Unknown

And a few more …

12. “The will to win, the desire to succeed, the urge to reach your full potential … these are the keys that will unlock the door to personal excellence.” – Confucius

13. “If you want to conquer fear, don’t sit home and think about it. Go out and get busy.” – Dale Carnegie

14. “One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest.” – Maya Angelou

 

15. “Your problem is how you are going to spend this one and precious life you have been issued. Whether you’re going to spend it trying to look good and creating the illusion that you have power over circumstances, or whether you are going to taste it, enjoy it and find out the truth about who you are.” – Anne Lamott

16. “Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” – Helen Keller

17. “You should never regret anything in life. If it’s good, it’s wonderful. If it’s bad, it is experience.” – Unknown

Closing Thoughts

There are thousands of motivational quotes about life, love, success, and positive thinking available. How you feel about yourself really does matter. What you expect or believe to be possible in your life can directly influence your own actions. In short, motivation, influenced by your own expectations and beliefs, directly affects how you behave.

The use of motivational quotes is like a shot of positivity in your life. It is not a magic bullet, but a way to keep your own motivations sharp and fresh. If you are properly motivated, you will have an increased level of effort and energy. Motivation will also increase your perseverance in reaching your goals. Motivation enhances your expectation and performance. When your motivation level is lagging, choose one or several of these motivational quotes to help bolster you up.

https://www.youtube.com/watch?v=vRnJsClMHU0

References: 
https://www.lifehack.org/508435/50-highly-motivational-quotes-prepare-you-for-2017 
https://www.education.com/reference/article/motivation-affects-learning-behavior/
(C)Power of Positivity, LLC. All rights reserved

7 Homemade Mud Masks That Make You Look Younger Naturally

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Everyone likes to look younger naturally! Mud masks always sound challenging and a bit messy for a relaxing Sunday afternoon – after all, who likes feeling gritty and having a pack of dirt on their face? Actually, mud masks aren’t made from the mud you find in the garden or in the park. They’re different types of clay mixed with water and other natural ingredients. Whether that makes it more appealing to you or not, it’s been proven that they’re great for your skin and help with age reduction, acne, droopy patches, skin spots, and any other skin issues you might have!

Unfortunately, in order to look younger naturally, committing to a skincare routine with a mud mask is often expensive. However, did you know that you can also make those masks at home? Again, you need to be very careful of the types of ingredients you pick and your skin’s reaction to them but opting for a DIY mask is a great way to both save yourself some money and look younger naturally. Here are some of our favorite DIY mud mask recipes. Don’t be afraid to experiment and try something new!

Here Are 7 Homemade Mud Masks to Look Younger Naturally

At the end of the day, the best wrinkle is the one you never get!” – Dr. Katie Rodan & Dr. Kathy Fields

1. Green tea mud mask

Like drinking tea, this one is very particular to every person. Some love it, others feel like they might throw up just at the smell. It’s incredibly simple to make this natural mud mask. Make yourself some green tea and mix two tablespoons of it with two tablespoons of your favorite clay. Green tea is a very strong natural antioxidant. Just like it’s good for your guts, it’s also very good at detoxing your skin. But make sure to let the green tea cool before you put it in the clay, otherwise, you might find yourself in hot water – no pun intended.

face mask

2. Coffee mud mask

Mix your two teaspoons of clay with one teaspoon of ground coffee and one teaspoon of apple cider vinegar and you’ll find your face both smelling and feeling amazing. If you feel like it, add a few drops of your favorite essential oil, for extra hydration. Coffee not only works as an excellent exfoliant but it’s also anti-inflammatory and it can help reduce acne breakouts. Meanwhile, the apple cider vinegar not only makes the texture easy to spread on your face, but it also controls the pH levels of your skin. The whole combination is a great germ-killer for a clear skin.

3. Honey mud mask

You get this mask by mixing two tablespoons of clay with one tablespoon of honey and warm water each. If your skin is dry, you definitely have to try this mud mask. Honey is great for adding that little bit of moisture into your skin. It also acts as a natural antioxidant, which helps with breakouts, wrinkles, and other unpleasant skin conditions. Besides, it’ll get your face feeling silky smooth like nothing else and it might even ease your sugar craving!

4. Avocado mud mask

Instead of mashing the avocado on your toast, try mashing it in your clay to create a refreshing avocado mud mask. If you feel like it, increase the antioxidant effect by adding honey or your favorite essential oil. This is a wonderful mask if you tend to suffer from flare-ups or breakouts because avocado cools your skin and helps it calm down after stress. Besides, it’s added bonus is that it’s full of vitamins that will help your skin glow beautifully, thereby reduce aging.

5. Charcoal mud mask

This might sound a little scary, but again, we’re not talking about using actual hot charcoal off your barbecue! You can get activated charcoal in pretty much any pharmacy. Mix it with your clay and with some tea tree oil to create one of the most cleansing mud masks in the world. Not only will it have an incredibly positive effect on your blackheads and pimples, but it’s also one of the best ingredients to make sure your skin keeps tight and healthy.

6. Aloe Vera mud mask

There’s a lot more use for Aloe Vera than applying it to your raw skin when you have a sunburn. Try mixing it in with your clay for a cooling, relaxing mask that will give your face a fresh glow. Aloe Vera is a natural antioxidant and anti-inflammatory ingredient that can help with any inflammation you have. It will also help your skin feel refreshed and cool, and this is great especially if you’re struggling with acne. It’s also a great way to clean up clogged pores in your face.

7. Yogurt mud mask

Last but not least, we have to mention the magic anti-aging powers of Greek yogurt. Simply combine one tablespoon of yogurt with one tablespoon of warm water and two tablespoons of clay for some of the best anti-aging magic you’ll ever witness. The naturally grown bacteria in Greek yogurt are wonderful for the skin and help with wrinkles and droopy patches. Besides, yogurt is one of the best antioxidants you can find on the market. If you don’t like eating it, then using it in a mask is a great compromise.

Final thoughts

You can’t just get youthful skin with positive thinking – take your life in your hands and get your fingers dirty for some DIY masks so you can look younger naturally! Not only will they improve your skincare incredibly but you’ll also find them easier on your purse than store-bought masks. Take care of your face now before it’s too late! Time to say goodbye to aging!

Skin Care Tips You Need To Know About

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(C)Power of Positivity, LLC. All rights reserved
References:
https://www.siobeauty.com/blogs/news/mud-mask
http://www.stylecraze.com/articles/at-home-mud-masks/
https://apsaraskincare.com/blog/8-diy-mud-and-clay-masks-for-acne-wrinkles-firm-glowing-skin.aspx

Science Explains 15 Things That Happen to Your Body When You Lose Extra Weight

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Have you ever questioned yourself about how to lose weight? Anyone who has tried to lose extra weight will say that it takes a lot of effort and commitment. The benefits of shedding off those extra pounds, however, can change (and prolong) your life. Here are some science-backed reasons that explain the benefits of weight loss.

Here Are 15 Things That Happen to Your Body When You Lose Extra Weight

“While weight loss is important, what’s more important is the quality of food you put in your body – food is information that quickly changes your metabolism and genes.” – Mark Hyman

1. Your nails become stronger.

Brittle nails could be the result of iron deficiency due to obesity, as per a study published in the journal Nutrients. Experts recommend adding more fish, spinach, and legumes to your diet, which are not only high in iron but can also help with your weight loss, as these foods contain healthy fat.

2. Your joint and back pains disappear.

A strong evidence from a study published in Obesity Reviews shows that when you lose extra weight, it relieves joint and back pains because there’s less pressure on your body. Experts said that for each pound you lose, you could lessen the load your knees support by as much as four times, so you can walk better, stand or sit longer, and move about without feeling that continual pain.

3. Your dental health improves.

Losing weight prevents the development of periodontitis, which could cause frequent inflammation of the gums. A 2003 study revealed that it’s common for obese individuals to have periodontal disease, but people with lower body mass index (BMI) presented fewer risks of dental problems.

4. Your skin will get clearer.

Obesity and overweight issues have been linked to various skin conditions like allergies, dark or red patches, skin tags, psoriasis and itchy skin, according to the Nursing Standard. If you lose extra weight, you’ll develop less dry skin, as well as slowly repair the damage that fat tissues have caused in your epidermis.

5. Your body processes insulin better.

Most people with weight issues have diabetes because fat makes the body less responsive to insulin, the hormone that regulates the blood glucose levels. If you lose those extra pounds, your body becomes more insulin sensitive, according to a 2017 study published in Nutrition & Diabetes. In other words, you decrease your risk of developing Type II diabetes if you’re not overweight.

exercise quote

6. Your kidneys function better as well.

Too many fat tissues in the body can cause a deficiency in nephron, which supposedly helps the kidneys absorb and filter toxins. When you lose the extra weight, you lessen your risk of a kidney failure, according to a research published in the American Journal of Kidney Diseases.

7. You lessen your risk of cancer or beat the disease.

Some cancers, including the most common type of breast cancer, are linked to obesity and overweight problems, according to the National Cancer Institute. Apparently, fat tissues affect the hormones that damage DNA, which then triggers cancer development. Losing weight, therefore, mitigates this risk, as well as increases the chances of beating the disease.

8. Your heart becomes healthier.

People who are overweight are prone to heart problems. Doctors frequently advise patients with cardiovascular diseases to start exercising to manage their weight. Your body gains a lot of health benefits even if you lose just five to 15 percent of extra weight, according to experts at the Washington University School of Medicine. It’s great if you’re aiming to lose extra weight. Your efforts of dropping just a few percent of your body weight quickly pay off, especially for your heart.

9. You stop snoring.

Interlinked to cardiovascular problems, you could also reduce your snoring and sleep problems with weight loss. The American College of Physicians actually recommends losing weight first for sleep apnea patients, as this decreases extra fat tissue in the throat. If you are overweight, you snore louder because your airways are blocked.

10. Your blood pressure levels off.

High blood pressure or hypertension can lead to stroke and heart attack, but you can mitigate the risks through weight loss and exercise. Losing weight is a better option than taking hypertension medications to keep your blood pressure low, according to experts at the Cochrane Collaboration.

11. You’ll feel colder.

You’ll lose natural insulators in your body with weight loss, so you could be more inclined to bring a cardigan or a jacket at the movie house or restaurant. Weight loss causes the thyroid hormones to decrease, according to a study in the journal Thyroid Dysfunction: Hypothyroidism, Thyrotoxicosis, and Thyroid Function Tests, which could be why you’ll feel chillier.

12. Your sex life improves.

Having a fit and leaner body will apparently make sex better, according to the respondents of a survey from Duke University Medical Center. In the same poll, those who were obese or overweight indicated that they were 25 times more dissatisfied with their sex life.

13. You become fertile.

Weight loss can improve the odds of women getting pregnant, especially if they have polycystic ovary syndrome (PCOS), which has been linked to obesity. On the other hand, overweight men improved the quality of their semen by losing weight and improving their lifestyle, which also contributed to their ability to reproduce, according to the journal Reproductive Health.

14. Your mood is more positive.

There’s a mood-boosting benefit to losing weight through exercises, according to Dr. Jeremy Sibold, who conducted a study on weight loss. Ideally, he said that your happy mood could last for up to 12 hours. Why is this? First, even moderate exercise routines lower your stress hormones. Next, if you pair up exercises with a good diet, you’re likely to boost your mood even more. A poor diet has been linked to mood swings and depression, according to a paper in Psychiatry Research.

15. Your brain’s cognitive function improves.

Fat tissues cause inflammation, which can irritate and affect every organ in the body, including the brain. It’s imperative that you lose the extra weight so your brain function doesn’t deteriorate. A study in the Journal of Clinical Endocrinology and Metabolism showed that women who lost weight following a bariatric surgery manifested sharper planning, organizing, and decision-making skills. Importantly, all of these involve the brain’s cognitive functions. A more recent study in the journal Neuroscience & Behavioral Reviews showed significant improvements in the attention, memory, language, and motor skills of previously obese and overweight people who lost weight.

Final thoughts

In closing, if you lose extra weight, you’ll find a big boost to your self-image and appearance. More than that, you’ll feel so much better on the inside! So, keep exercising, be active, and maintain a good diet for a healthier life.

https://youtu.be/yG-G9_LOkLA

(C)Power of Positivity, LLC. All rights reserved
References:
http://www.mdpi.com/2072-6643/6/9/3587
https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.12173
https://www.ncbi.nlm.nih.gov/pubmed/12816292
https://journals.rcni.com/doi/abs/10.7748/ns2004.05.18.35.38.c3609
http://www.nature.com/articles/nutd201731
http://sci-hub.tw/10.1016/S0272-6386(01)80120-7
https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/obesity-fact-sheet
https://www.sciencedaily.com/releases/2016/02/160222134137.htm
https://www.health.harvard.edu/blog/weight-loss-breathing-devices-still-best-for-treating-obstructive-sleep-apnea-201310026713
https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072415/
https://www.liebertpub.com/doi/abs/10.1089/thy.2013.0055
https://corporate.dukehealth.org/news-listing/sexual-quality-life-lower-obese
https://reproductive-health-journal.biomedcentral.com/articles/10.1186/1742-4755-8-24
https://www.nih.gov/news-events/news-releases/weight-loss-before-fertility-treatment-may-improve-pregnancy-odds-women-pcos
https://www.sciencedirect.com/science/article/pii/S0165178117301981
https://academic.oup.com/jcem/article/99/11/E2347/2836241
https://www.sciencedirect.com/science/article/pii/S0149763416303542?via%3Dihub

Science Explains 5 Things That Make People Feel Tired All The Time

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Do you always feel tired?

The Fatigue Epidemic

As many as one to two people out of ten report that they feel tired or exhausted, according to the Centers for Disease Control and Prevention (CDC). Here are some particularly important numbers from the CDC study:

  • More women report that they always feel tired or exhausted than men across all age demographics (15.3% to 10.1%).
  • The percentage of women who say they always feel tired or exhausted is consistent across age groups (from 18 to 64 years and up).
  • The rate of men who report feeling very tired or exhausted increases by 71% from the ages 18-44 years (8.7%) to 45-64 years (12.2%).

As with many health studies, the above numbers likely understate the extent of the problem. Numbers aside, there is one fact that we can take away from all of this: far too many of us are suffering from fatigue. Even worse, we have chosen to simply “put up with it.” This is a bad idea, as we will talk about shortly.

When you feel tired all of the time, it negatively affects every aspect of your life –  personally, professionally, emotionally, and spiritually. At its worst, feeling tired can even be deadly. The National Highway Traffic Safety Administration (NHTSA) estimates that “driver fatigue” causes over 100,000 vehicle crashes every year; resulting in 71,000 injuries and 1,550 deaths.

When we choose to ignore feeling tired, we put our health – and quite possibly, our lives – at risk.

5 Big Reasons Why You Always Feel Tired, According to Science

“Our fatigue is often caused not by work, but by worry, frustration and resentment.” – Dale Carnegie

1. Lack of Sleep

Lack of sleep is the number one reason for the fatigue epidemic in the United States. It is estimated that more than one in three U.S. adults (35%) do not get enough shuteye. Besides ensuring a dreadful day to come, a poor night’s sleep – when allowed to remain a consistent habit – increases the risk of diabetes, high blood pressure, heart disease, obesity, and stroke. In addition to making you always tired, poor sleeping habits also lower our tolerance for stress.

Expert tips:

  • Go to bed 30 minutes earlier; make this your “wind down time.”
  • Sleep in a room that is relatively noise-free, cool, and comfortable.
  • Go to bed at the same time every night, even on the weekends.

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2. Bad Diet

What fuel is to your car, food is to your body. You wouldn’t fill your car with the wrong type of fuel; so why do so many of us make an exception for our precious body? It makes absolutely no sense, and a bad diet will simply make you feel always tired. Understand, accept, and adjust your lifestyle to this fact. Every thing you put into your body directly affects how you think, feel, and act. This knowledge equips you to live healthier than the vast majority of people.

Expert tips:

  • Prioritize protein and fiber for every meal.
  • Eat something healthy every three to four hours.
  • When possible, eat more whole (less processed) foods.

3. Lack of Physical Activity

We didn’t evolve to be couch dwellers. Not in the slightest. Think about this: For the first 199,000-plus years of our roughly 200,000 year history, our Homo Sapien ancestors – with whom we share well over 99 percent of our DNA – foraged, hunted, and gathered. In other words, they were in perpetual movement. If not, they perished. Now, fast-forward to 2018: 80 percent of us do not get the recommended amount of exercise. Over 20 percent of people don’t get any exercise at all. With such a genetic history, and the predominantly unhealthy behaviors of most adults, it’s no wonder researchers find a strong correlation between physical movement and energy levels.

Expert tips:

  • Don’t think of exercise as boring; find an activity that’s fun and also breaks a sweat!
  • Try high-intensity interval training, or HIIT. (Example: The Tabata Routine)
  • Get up and move around. Even if you’re at the office, just move!

4. Excessive Stress

Not all stress is bad! In fact, multiple studies have shown that a little stress can improve performance and the urgency needed to complete our to-do’s. Prolonged periods of high stress, however, throws the brain-body chemical balance out of whack. As a result, our body produces far too many stress chemicals than is necessary. When allowed to continue, this can damage our heart and drain our energy, making you feel like you’re always tired.

Expert tips:

  • Pinpoint the things causing too much stress.
  • Refuse to take on more than you can handle (learn to say “no,” for example).
  • Eliminate the people in your life who are toxic.

5. Medical Problems

Of course, no “stress list” would be complete without mentioning underlying medical conditions. If you’ve tried sleeping better, exercising more, eating healthier, and limiting your exposure to stress only to find you’re still always tired, it may be advisable to see your health and wellness professional.  Here’s a list of underlying medical disorders that are known to cause excessive feelings of tiredness:

  • Anemia
  • Anxiety disorder
  • Chronic fatigue syndrome (CFS)
  • Depression
  • Diabetes
  • Food intolerance
  • Heart disease
  • Nutrient/vitamin deficiencies
  • Underactive thyroid (hypothyroidism)
  • Pregnancy
  • Urinary tract infection

https://youtu.be/yG-G9_LOkLA

(C)Power of Positivity, LLC. All rights reserved
Sources:
http://drowsydriving.org/about/facts-and-stats/
https://archive.cdc.gov/www_cdc_gov/media/releases/2016/p0215-enough-sleep.html
https://www.cdc.gov/mmwr/preview/mmwrhtml/mm6214a5.htm
https://www.health.harvard.edu/blog/americans-lag-on-exercise-20101006590
https://www.medicalnewstoday.com/articles/320800.php
https://www.webmd.com/diet/features/experts-best-diet-tips-for-weight-loss#1

Saturated Vs Unsaturated Fat: Which One is Better? The Answer Will Blow your Mind

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Though fats have gotten a bad name over the years, the fact is few living things would be alive without them. There are essential fatty acids that the body doesn’t make and must come from the diet. Fat makes up the membranes of cells, insulates internal organs, regulates body temperature, makes skin and hair soft and supple, helps the body use fat soluble vitamins and provides fuel during lean times. What’s bad about fat is that too many people eat too much of it, or they eat too much of the “wrong” kind of fat. But it’s not really our fault. Fat makes foods taste even better than they do anyway, and they are everywhere, at least in the United States. The consequences of this are explosions in the rates of cardiovascular disease, type 2 diabetes and obesity.

Facts About Saturated vs Unsaturated Fat

There are two main types of fat. One is unsaturated, and the other is saturated. These are further broken down into subgroups.

Unsaturated fats can be monounsaturated fats or polyunsaturated fats. Technically, this has to do with whether the bonds in the long chains of carbon that help to make up fats are completely filled, or saturated with hydrogen molecules. If the carbons can stand to be attached to more hydrogen atoms, it is an unsaturated fat.

toxic health foods

When people eat these fats in moderation instead of saturated fats, the levels of “bad,” or LDL cholesterol goes down. This is the cholesterol that helps to form plaque on the walls of arteries ad contributes to cardiovascular disease. Polyunsaturated fats tend to be found in vegetable oils, though one type of important fat, the omega-3 fatty acids, are found in cold water fish and fish liver oil as well as the oil pressed from flaxseeds. Monounsaturated fats such as olive and canola oil also help to lower the risk of heart disease. They’re found in other foods such as avocados and many varieties of nuts and seeds and have good amounts of vitamin E. Vitamin E is an antioxidant that protects the body from damage by free radical molecules.

Most animal fats such as lard or tallow are saturated fats. Even some vegetable fats, such as coconut and palm kernel oil are saturated fats. These fats have a higher melting point than unsaturated fat, so they tend to be solid at room temperature. Ingesting too much saturated fat and trans fat can boost LDL cholesterol levels, which can put a person at greater risk for cardiovascular disease. When it comes to saturated vs unsaturated fat, nutritionists recommend that saturated fats be no greater than 10 percent of the total calorie count a person has every day, though organizations such as the American Heart Association recommend that saturated fats be kept at even lower levels. The AHA recommends no more than 7 percent saturated fat in a person’s total calorie count.

Not only do saturated fats increase the risk of heart disease, but they might even increase the risk of prostate and colon cancer.

Trans fats can be especially devastating to health. Indeed, in 2015 the Food and Drug Administration determined that trans fats are so dangerous that they were simply not safe to eat and should be phased out.

Trans fats can be natural or synthetic. They are naturally found in meat and dairy products but in small amounts. The synthetic kind occur when oils that are usually liquid at room temperate are partially hydrogenated to make them solid. Hydrogenation means that hydrogen has been added to these fats, and transfats are often found in snacks and store-bought desserts.

What Can Be Done?

One way to win the battle of saturated vs unsaturated fat is to cut down on saturated fats and replace them with unsaturated fats. For example, instead of using butter to cook, a person can use olive, canola or another oil that contains unsaturated fat. They can replace that tub of ice cream with a container of Greek yogurt, and swap out those processed snack foods with fruits, nuts and veggies.

It’s also important to read the labels on foodstuffs before they’re brought to the checkout counter at the grocery store. Be wary of packages that proclaim “Reduced Fat,” on the cover. The label may reveal that the fat that has been cut out has been replaced by carbohydrates and sugars, which may be even worse than the fat.

The problem of saturated vs unsaturated fat does not have to be daunting or condemn a person to a life of tasteless silage. It’s surprisingly fun figuring out new ways to plan and enjoy healthier meals that are low in saturated fat.

https://youtu.be/yG-G9_LOkLA

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

5 Amazing Tips to Practice Acceptance and Live a Peaceful Life

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Have you ever looked at someone else and envied his life? Perhaps he has a great job, positive attitude, wonderful family, and everything seems to be working for him? You probably imagine that you would feel so much more peaceful if your life was like his.

However, this is not true. Living a peaceful life is not so much about having the perfect set of circumstances. Living a peaceful life is about finding acceptance of your limitations and life events. This can be challenging when you are facing troubling circumstances. The power of acceptance means that you can rise above your life’s challenges and keep a joyful soul no matter what.

Tips to Practice Acceptance and Live a Peaceful Life

Change What You Can Change

Some people believe that self acceptance means that you just stop growing, changing, and striving toward your goals. “I’ve always been overweight. I’ll never be healthy,” or, “I’m just a hot head. I never will master this temper,” and similar comments both reflect the idea that life is inevitable and nothing can be changed.

However, some things are within your control. You can practice self acceptance by appreciating your own special gifts and using them to gain control over factors that you are able to master. Perfection is impossible for anyone, but you can strive for imperfect progress.

Self acceptance appreciates the steps that you have taken to improve yourself and takes joy in achieving small victories.

change life quote

Let Go of What Is Unchangeable

Gaining acceptance of the fact that some things are out of your control is difficult. However, not all things can be changed. When people face illness, disability, job loss, and other challenges, often these things are nothing that could be avoided. Rather than continually trying to figure out ways that the problems could have been avoided, just accept the circumstances and give grace to your past self. Chances are, in the past, you just did the best that you could. That has to be enough for anyone.

It is okay to mourn your losses. Some pills are quite bitter ones to swallow. But don’t mourn too long. Try to spend more time looking forward to the new possibilities that life might bring you.

Focus on Everyday Beauty

Those who have gained acceptance of their limitations and circumstances learn to find joy in everyday beauty. Even when things are tough, noticing the beauty that is right in front of you can bring you smidgens of joy during depressing times.

Whether it is the smile of a child at the grocery store, the delicate veins on a leaf, the brilliance of your friend’s red sweater, the flavor of a hot cup of tea, or the sound of the birds singing each day, these small moments of beauty can give you peace and lead to acceptance of the bad along with the good.

No one’s life is ever completely awful or completely good. In each person’s life there are some hard things. But when you take on the practice of finding beauty everywhere, the power of acceptance will help you rise above negativity.

Visualize

Imagine yourself as a calm, strong, confident person overflowing with acceptance of your circumstances. Now, picture that person dealing with the circumstances you are facing. If you were that person, how would you react to that irritating circumstance, that trying person, or that limitation on your life?

Strive toward behaving that way, even when you don’t feel like it. Over time, you will gain the habit of behaving with serenity when hard things crop up. As your behavior changes, so will your feelings.

Open Up to the Possibilities

So perhaps you are financially or physically limited in some way. Perhaps your life looks nothing like you pictured it. Perhaps someone you trusted let you down. Yes, it is tough, but look at each challenge as a doorway to a new life. The options may not be what you ever expected, but if you allow yourself to be open to new possibilities, you can still accomplish great things.

Stewart O’Nan wrote in his book The Odds, A Love Story, “You couldn’t relive your life, skipping the awful parts, without losing what made it worthwhile. You had to accept it as a whole–like the world, or the person you loved.”

The key to finding peace in your life is to acknowledge that both the good and the bad will make you who you are. Even the dark times will lend depth to your soul and resilience to your character. You can approach life with a measure of serenity and enjoy each moment as it comes.

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