Tuesday, 17 May 2022

How To Get The Motivation To Change Your Life

 

how to get the motivation to change your life


It is so easy to tell yourself that you are going to accomplish something new, change or improve something in your life. This could include losing weight, changing careers, or just learning a new skill. But what happens when this task takes longer than you had allowed for? Your motivation starts to disappear and quite often you give up on the idea altogether.


The hard part comes shortly after you have started your particular journey. You get sidetracked with other things and your goal becomes nothing but a distant memory. 


Weight loss is a fine example of this. If you have ever tried to lose weight you know your enthusiasm is high for the first week or two. As you make lifestyle changes the pounds drop off quickly and you are feeling great about your efforts.


A few weeks into your diet you plateau and don’t lose any weight. You start to eat a little more or stop exercising as much and then before you know it you have abandoned your goal and have gone back to your old habits.


There are several reasons for this. First, you may not have recognized that plateauing is a perfectly normal occurrence when it comes to losing weight. Secondly, did you use not losing any weight as an excuse to have that extra treat or to miss a workout? Your mind can do wonderful things and is capable of coming up with hundreds of reasons to not do something. 


The number one reason for not attaining a certain goal is often put down to lack of motivation. To stay motivated and focused, you can do a number of things including:


1. Know your why

In order to make any type of change in your life, you need to have a good reason to do so. Having a goal is wonderful but the reason you have to reach that goal is probably more important. If you want to change your job then you need to have a reason for doing so, reasons could include; wanting more money, moving to a new location, or more opportunities.


2.  Set smaller goals

  A great example of this is suddenly deciding that you will run a marathon. While this is a great goal, if you focus on nothing but running 26 miles, those miles will stretch further into the distance. Instead, you want to break down the 26 miles into smaller parts. Why not focus on running a 5K instead? This will seem much more manageable to you and you can reach your goal faster. By having a certain goal within your grasp you will stay motivated longer. As you picture yourself reaching that goal you can feel proud of your accomplishment. Once there, you can then concentrate on running a half marathon, and before you know your goal of running a full marathon will become a reality.


Weight loss is also a perfect example here. If you need to lose 20 kg don’t focus on this amount. Instead, if you set smaller goals of 2 kg per month you will find that you can stay on track better. If you meet this goal faster than one month that is great then just keep on going. If you are struggling or lose a little less then don’t give up, just refocus and set your next monthly goal at 1.5kg.


3. Track your goals

Having a vision of what you want is a great way to stay motivated. This is why many people recommend keeping track of your goals. This can be done in various ways depending upon your goal. You can get tools like a calendar, vision board, food tracker, or exercise planner to help you stay on track.


Read: Tools to help you achieve your goals


 If your goal is to lose weight then keep photos and images of your progress. If it is another type of goal then keep a journal or blog of your journey. This way you can see what you are struggling with and what you are accomplishing.


Next, you really need to be honest with yourself. If you have lost 15 kg before you hit that plateau then congratulate yourself on that achievement. Focus on what you have done and not where you have to go! This is why it is often a good reason to keep photos of your journey. When you are feeling down take a look at them and remember what you did look like.


4. Get a support network 

 Getting support from family and friends can really make a world of difference to your goals. Just being able to share your achievements is often motivation enough to keep on going. Plus today it is really easy to share things with your family and friends.


If you are learning a new sport you can download apps that allow you to set goals and share your progress on Facebook and Twitter. You can even get rewards and trophies as you reach your milestones. Another way to get support is to join a group of people with the same goals. You can find these groups online on social media or offline in clubs or associations interested in that activity.


If you put these four factors into practice you will find that you have both the drive and commitment to finally make those lifestyle changes you have dreamed about.


 Read: How to create good habits to help you achieve your goals

 

Wednesday, 11 May 2022

Top 8 Skin Care Tips for Healthy Skin

 

top 8 skincare tips for healthy skin


For most people, their skin will never look better than when they are in their 20s. For others, it will never look worse. How your skin looks at the age you’re in really depends on your genetics and many other factors, but it can also be affected by using the wrong products or using the right products wrongly.  The top 8 skin care tips for healthy skin are listed below.


 

1. Protect Yourself from the Sun


 Sunglasses, sunscreen, and hats are all important tools to help you protect your skin from the sun. While a little sun exposure each day, up to 30 minutes each day, is healthy, overexposing is not. You’ll want to ensure that you use sunscreen, hats, and sunglasses to help protect your skin from the sun to keep it healthy. 

Practicing sun protection by wearing a sunscreen of sun protection factor(SPF) 30 and above can  prevent sun damage. Sun damage can cause the skin to develop uneven dark patches(melasma) if you are dark skinned. It can also cause aging and skin cancer.


2. Treat Acne Properly


 If you have acne, the best treatment is to seek medical advice. Some people have acne due to hormonal imbalances, others have it due to genetics, others still due to an allergic reaction to things like dairy. The main thing to know is that if you have acne, you don’t want to touch your acne and cause further infection and scaring by picking at your skin. Find a professional who uses the most natural methods and stick to that.

 

3. Avoid Using Too Many Products


 Many people get a little crazy with the products, piling them on and ending up with skin issues. All you really need is gentle soap for washing, a microfiber washcloth/towel for wiping and drying, and a skin type appropriate moisturizer with sunscreen. For makeup, less is more too, but you can use a lot if you make sure it doesn’t have a lot of additives.

 

4. Remove Makeup before Bed


 No matter how natural your makeup is, washing your face before bed is an essential beauty regime that will really make a huge difference. Wash off not just the day’s makeup but also the germs and oils that can cause acne and dullness. Add a night-time moisturizer, and your skin will work hard to repair itself while you sleep.


5. Get an Annual Skin Cancer Check


 Everyone is at risk of skin cancer, no matter what shade of skin you have. Getting an annual skin cancer check is one of the ways that you can reduce your risk of dying from highly treatable skin cancers. Most of the time, a simple procedure that takes less than 10 minutes can remove problem spots before they get serious.

 

6. Stay Hydrated and Eat Right


 Eating right and drinking enough water help to maintain and improve your health. Eating a diet that is high in plant nutrition is essential for healthy skin and eyes. Drinking enough water is also essential. 

Did you know that most people are dehydrated right now and don’t know it? Try focusing on drinking a minimum of 64 ounces to one gallon (depending on your height and weight) of water a day for 30 days. You will see a difference in your skin.


Read: Why is Avocado Good For The Skin?


7. Clean Your Makeup Applicators and Brushes


 You may be surprised at how damaging your makeup applicators and brushes can be to your skin. Dirty makeup brushes can cause an infection that looks like acne. Clean your brushes regularly with a good cleaner recommended for your type of applicators and brushes, and let them dry.

 

8. Get Your Beauty Sleep


 Sleeping enough each night gives your body time to perform repairs that only happen while you’re asleep. Getting 7 to 9 hours of sleep each night helps cut down on sagging skin, dark circles, and dullness. Imagine that – you can look many years younger just from sleeping? .

 

You really don’t have to do much to keep your skin looking amazing and feeling amazing. Remember, less is more. Wash your skin gently, moisturize, eat right, and watch the sun exposure, and your skin will look its best all the time now and later.

 

 

 

 

 

 

 

 

Tuesday, 3 May 2022

Mango Juice Recipes



Mango Orange Juice  

Ingredients

  • 2 oranges, peeled and quartered
  • 1/2 mango, peeled

Instructions

Put all your prepared fruits into a juicer or blender.
Strain through a fine sieve to remove fiber.
Serve immediately. Add ice if desired.


Mango Pineapple Juice

Ingredients

  • 50g mango, peeled
  • 100g pineapple, peeled and cut into wedges
  • ginger
  • lemon juice


Instructions

Put all your prepared fruits into a juicer or blender.
Strain through a fine sieve to remove fiber.
Serve immediately. Add ice if desired.


Monday, 25 April 2022

10 Tips That Will Improve Your Immune System

 

TIPS TO IMPROVE YOUR IMMUNITY

Your immune system has a big task. It fights germs and keeps you from succumbing to sickness and disease. Because your immune system plays such a vital role in regard to your health, you should do everything you can to keep it strong. Here are some ways you can assist your immune system to make it the best it can be.


1. Focus on foods that can be eaten straight from nature. 

Concentrate on fresh fruits and vegetables, and add in healthy fats, lean proteins, and whole grains as well. By eating a large variety of foods, you will benefit from the combination of vitamins and minerals that each of them provides, which work together to strengthen your immune system.

 

2. Learn about the specific benefits of individual foods. 

There are many foods that have special immune-boosting qualities. Fresh garlic is antibacterial, antiviral, and antifungal. Yogurt contains probiotics, which benefit the immune system by giving you a healthy balance of gut flora.

 

3. Practice good hygiene. 

steps such as washing your hands after using the bathroom and before eating can have a profound impact on your health. Your immune system will have fewer battles to fight if you focus on basic precautions such as these.

 

4. Get a sufficient amount of sleep every night.

 Your immune system works best when it has time to rest. If you do not get enough sleep, your immune system will be compromised, and will be less able to fight off colds and the flu.

 

5. Be physically active on a daily basis.

 Exercise stimulates the immune system by increasing the production of macrophages, which attack bacteria. One bout of exercise brings this effect for a few hours, and regular exercise extends this time period even further.


6. Drink lots of water to help your immune system function at its best

. Consuming at least 8 glasses of water per day assists your body in flushing out toxins. Your body also uses water to produce lymph, which transports white blood cells and other immune cells all over your body to fight infection and disease.

 

7. Avoid unnecessary chemicals and toxins

. Taking in chemicals and toxins puts stress on your immune system. Some are unavoidable but stay away from the ones you can. These include products with heavy pesticides, nicotine, and alcohol. Avoid chemicals you apply topically such as certain perfumes and lotions.

 

8. Get daily fresh air and sunlight. 

Sunlight is necessary to allow your body to synthesize the production of Vitamin D, which prevents susceptibility to infection. Breathing fresh air brings oxygen to every part of your body, which fights a variety of illnesses, infections, and diseases.

 

9. Reduce sugar and all substitutes.

 Sugar depresses the immune system, making it more likely for you to become ill with any virus that you are exposed to. Sugar substitutes are no better, which are related to a variety of health problems. Let fresh fruit satisfy your sweet tooth.

 

10. Make mental health a top priority.

 When you are not happy, your immune system suffers. Make time for your happiness and mental wellness. Surround yourself with people who love and care for you, and avoid people and situations that add to your stress level.

 

Your immune system fights on a moment-by-moment basis for you. It has a tough job to do already, so help it function at its peak. Do what you can to assist your immune system by following these 10 simple tips.

 

 

 

Tuesday, 19 April 2022

Journalling and Your Wellbeing

journalling and your wellbeing


Keeping any type of journal will help with improving any life issues. However, if you really want to tackle a specific problem you’re having, it will help to determine the right type of journal to keep. Keeping a particular kind of journal may work best for your issue. 


Ten Types of Journals You Can Create 

When you begin journaling it will likely occur to you that having more than one type of journal might be the best way to keep everything organized better. When you have more than one type of journal, you can simply go to the specific journal to work on one issue at a time or keep something organized so you can make better decisions. 


1. Bullet Journals 

This type of journal is useful for anyone who has lots of to-do lists, loves using a pen and paper, and who enjoys goal tracking. Your journal should have a table of contents that you create as you add to the journal so you can find things. You’ll use symbols, colors, and lines to make your bullet journal. You should be able to understand at a glance what’s on the page.


2. Vision Journals 

 You may have heard of vision boards and this is essentially it, except it’s a journal that helps lead you to your vision. The way it works is that you set up the journal to have only one goal per page. Then you can write words, add pictures, or draw something that enables you to make plans to reach that goal. When you do reach the goal, be sure to go back and add the date of achievement. 


3. Line a Day Journals 

 Basically, this journal is what it’s called – you write down only one line a day. You will simply write in the journal a short line about what you did that day. It should be only a sentence or two at the most, and should not take up that much space in your journal. Some people like using a calendar and a pen for this. 


4. Classic Journal  

This is simply a diary, and you can write whatever you want in it every day. It can be long, short, or you can skip days if you want to. The classic journal is just like the diary that you maybe kept as a child. You write whatever you want in it daily. 


5. Prayer Journal 

 This is a particular type of journal where you essentially act like your diary or journal is your higher power. Write God your prayers instead of saying them. Write them down so you remember them and can look back on them.


6. Dream Journal 

 Some people really like tracking their dreams because they believe that dreams provide signs for life. If you want to track your dreams, you have to train yourself to write in your dream journal every morning while you still remember the dream. Write about the dream and then research what it means and write about that too.


7. Food Journal 

 Write down everything you eat every day. Some people like to include the calorie contents and so forth. It can also help to write down why you eat it, how you felt about eating it, and things like that.


8. Travel Journal 

A wonderful way to remember your travels is to keep a travel journal. Some people like making one for each trip so that it’s easier to remember. You can write your thoughts in your journal, but you can also attach tickets, pics, and memories.


9. Gratitude Journal

 This is just what it sounds like. It’s a journal where you record each day what you’re thankful for and grateful for. Nothing can be negative in this journal because it’s designed to help you think more positively. 


10. Project Journal 

 This is a handy journal to keep, especially for anyone who regularly works on projects. Keeping a journal of each project you work on that records actions taken, results, and data will help you improve every project but will also help you look back on this one with excitement. 


If you want to journal to help work through a problem, keeping specific journals for different things is an effective way to go about it. It’s also a great way to store your thoughts and memories for the future in a more organized and useful manner.


Benefits of  keeping a journal

1. Boosts Your Mood 

 If you really want to boost your mood, keeping a gratitude journal is where it’s at. All you have to do is once a day, preferably before bed, write down what you’re grateful for today. It might not seem like much but it’s very powerful for going to sleep, thinking positively about your life.


2. Increases Your Sense of Well-Being 

As you write out your thoughts, you’ll start seeing issues from a new angle just because you’re opening your mind to think about it. This is going to make you feel more capable of dealing with whatever happens.


3. Lessens Symptoms of Depression 

 Understand that depression is something different from sadness and that you likely need a counselor. Writing it all down can make it seem less horrific so that you can feel better. Plus, you can look back at days you thought life was "over" and see better days after. 


4. Reduces Anxiety 

The problem with anxiety is that it was designed to help us get away from immediate danger. It triggers the "fight or flight" response. If each time you have that anxious feeling you choose to write in your journal how you are feeling and why, you’ll start to control it better.


5.  Lowers Avoidance Behaviors 

Many people who have mental health issues practice avoidance behaviors such as not going to places that cause them anxiety, or not doing the things they need to do due to how they feel. When you write it out, it helps you get the feelings out but do the thing anyway.


6. You’ll Sleep Better 

Pouring your heart out into a journal is a great way to get things off your chest. However, for sleep, go to the gratitude journal and write down what you’re thankful for today and go to sleep thinking of that.


7. Makes You a Kinder Person 

 Exploring your own emotional state and accepting your own feelings while you work through what makes you who you are in your journal is going to make you naturally more empathetic to others too. Letting go of judgment for self improves your thoughts for others also.


8. Improves Your Memory 

This is almost a situation where you want to say "duh" but it has to be said. Writing down things helps you remember them because you can go back and read it, but also because the act of writing something down enables you to recall it.


One thing that can really help you make your journaling work is to learn how to keep one effectively. Make some journaling rules, do it every day to create a habit, and keep it private unless you decide to let your therapist see it or you decide to use it to help others. This is for you and only you for the most part. 


Tips for Making Journaling Part of Your Daily Routine

The way to ensure that journaling works for you is to do it long term. Long-term journaling gives you more insight into your life because you’ll be able to look to the past, present, and even the future (sort of) to get answers in your life. But first, you have to do it. And you need to do it daily to make it a habit. Let’s review a few tips for making journaling part of your daily routine. 


1. Make It Easy 

 Don’t make it a huge deal, and it’ll be simpler to get done. For example, it’s easier to use a notebook and paper than a computer for most people. You can have the book in your bag or on your bedside table or wherever you plan to write in it. 


2. Choose a Time That Works

 The best times to do it are early morning, first thing, or the last thing before you go to bed. However, that might not work for some people. If you know a better time, do it. For example, some people like journaling while on lunch at work in the park. It’s up to you.


3. Get a Drink and Eat a Snack

You don’t want to have any excuses or extraneous thoughts while you’re writing in your journal. Make sure you’re fed and hydrated. 


4. Create a Comfortable and Assessable Space

 It’s easier to get into your thoughts if you’re comfortable and not thinking about how bad your tailbone hurts or your wrist hurts. Some people like using a desk, some a comfy easy chair, others their bed. 


5. Combine It with Something Else You Enjoy Doing

If you enjoy cleaning the house, then reading in your clean house with the windows open and the breeze flowing in, why not journal at that moment? If it’s a daily thing, add journaling to it, and it’ll create a habit fast. 


6. Add Some Relaxing Music to Set the Mood

 Now it’s true that some people prefer silence, so that’s fine if you do. But consider trying some music that doesn’t have words and that is relaxing, to help you gather your thoughts and say calm and focused. 


7. Use a Particular Type of Journal 

For some people, using a style of journaling like bullet journaling, prayer journaling, project journaling, and more, works better since it defines some rules for entry. 


8. Consider Using Journaling Prompts 

You can also find journaling prompts online for any type of journal you want to use. 


9.  Reward Yourself

 When you have been diligent for a month writing in your journal, take some time to read what you wrote, then reward yourself for doing it. You might buy some colored pens or some scrapbooking materials so you can add some definition and interest to your journal. 


To truly experience the full benefits of journaling, it needs to be done most days, which is why you need to find a way to incorporate journaling into your everyday life. The best way to accomplish this is to make it easy and turn it into a habit. 



Friday, 1 April 2022

5 Powerful Ways Gratitude Can Enhance Your Wellbeing

 

the benefits of practicing gratitude

Consistent gratitude is one of the most powerful tools that you can use to enhance your wellness. Abundance surrounds you in many ways. Regardless of your station in life, there are many things that make you. What are you thankful for? Take a moment to ponder on them.


Gratitude isn’t a magical shortcut, though. It doesn’t necessarily create any changes outside of yourself. What it can do, however, is open you up to other opportunities. As you become aware of the multitude of blessings already present in your life, you may begin to focus on abundance more and more. 


This can set you on a path to a mental state rich in optimism. This transformation takes place as you begin to express genuine gratitude to others, and start feeling gratitude for everything in your life that brings you joy.


A great way to increase your awareness of the abundance you already have is to start a gratitude journal. You don’t have to wait for something great to come into your life to appreciate it. Instead, just open your notebook once a day and take a few minutes to write down everything you’re thankful for. 


You can feel grateful for anything, big or small. On days when you think you have absolutely nothing to be appreciative of, you can prime the pump by taking stock of the little things. For instance, take note of the air you’re breathing or the food in your kitchen.


Once you realize that there are so many things to be grateful for, you’ll find that you can think of more and more blessings in your life.


Gratitude is a tool with many benefits which can enhance your well-being.


Benefits of gratitude


1. Increases optimism

Recognizing and documenting what you are thankful for will make you more positive about your life. Being optimistic will make you more passionate to create the life you want because you believe it is possible. When you take notice of the good things you have, you’re more likely to keep working for whatever else you desire.


2. Improves mental health

Practicing gratitude according to a study conducted in 2020 can help ease anxiety and depression. It can also boost your mood. You’ll be more enthusiastic. Research shows that when subjects recorded what they were thankful for in a journal on a regular basis, they reported having a larger sense of enthusiasm for their life than those who didn’t write about their gratitude. 


3. Improves relationships

Expressing gratitude makes us happier and more positive. This has positive effects on our social lives because we are more appreciative, social, and appear more trustworthy. This will likely lead to a wider social network and better relationships. Showing gratitude to our loved ones makes them feel good and can strengthen our relationships.


4. Improve self-esteem

Documenting and appreciating all the good things that have happened to you and that you made happen is one sure way to lift your self-esteem. It makes you feel better about yourself.


5. Reduce stress

Practicing gratitude, especially in stressful times will remind you of the good things happening right now. Finding things to be grateful for can help reduce the effects of stress like insomnia.


Acknowledge and express your gratitude. You’ll be glad you did!

Friday, 25 March 2022

Peanut Butter Banana Smoothie Recipe

Smoothies are a great way to get all your nutrients in one drink. The best thing about smoothies is that they are so easy and quick to make. You can put your ingredients in a blender and have a nutritious drink in your hand in less than 5 minutes. 

You can mix and match your fruits and vegetables to get different types of smoothies. There are smoothies to help you sleep better at night, to help your weight loss efforts, to replace meals, for bodybuilding e.t.c. It all depends on the ingredients.

This yummy smoothie recipe includes proteins and healthy fats to keep you full till your next meal. This is ideal for meal replacement or a quick breakfast.



Peanut Butter Banana SMOOTHIE




Recipe Ingredients:
1 ripe banana
10 oz. skimmed or soy milk
1/4 cup rolled oats
1 tablespoon natural peanut butter
1 tablespoon honey(topping)

Recipe Instructions:
Blend all ingredients in a high-speed blender. Top with honey for a sweet garnish and serve immediately.


Download over 20 smoothie recipes here: Green Smoothies Recipes

Monday, 21 March 2022

Dos and Don'ts of Selling Your Home

 



Selling a home is extremely frustrating because you're trying to convince people to want something you simply don't want anymore. It's important to remember that there are many ways that a buyer will consider whether a property is the right fit for them or not, so these dos and don'ts may not be for every home!

Do Stage Your Home

Staging your home is the best way to ensure that your property sells as quickly as possible for as much money as possible. Not only do staged homes generally sell for higher than the asking price: ninety percent of staged homes sell within eleven days of hitting the market. So although it can cost money to rent the furniture from a good staging company, it's worth it.

Don’t Lie or Mislead

It’s illegal to lie about your property: so make sure, to be honest. For example, although some states don't require you to disclose whether or not a property has flooded if your buyer straight out asks, it's vital that you're honest or that you simply say you don't want to answer so that they don't try to sue you later.


Lying about any part of the property can ruin your home's value, and if you're caught before closing a deal, it can kill the deal that could have happened otherwise.

Do Be Open About Damage

You must be as honest as possible about a property. This means that if your back yard floods regularly, or if you have a problem with someone spray-painting the side of the home every couple of months, it's a good idea to mention it. Although this might hurt your chances of selling quickly, the right buyers will respect your honesty. In addition, this will stop you from eventually possibly getting sued or having to deal with them leaving the deal last second.

Don't Scare Them Away.

Honesty is key, but don't be too aggressive with it. Listing off every single thing that's ever gone wrong with the home is going to make it so that you never have to use a seller closing costs calculator. So key them in on the important things, or at least list it on the home listing online, but don't go reading off every property flaw to anyone who glances its way.

The HOA Can Be a Win/Lose

Although you may love your HOA, or it could be why you're considering selling: everyone will have a different opinion on them. If buyers ask about your HOA, be honest and remember to mention that you benefited from it at least one time. Whether this is because it helped you find community in your neighborhood or it stopped your neighbor from building a privacy fence around their backyard, make it clear that an HOA can still benefit you even if you don't like it.

Selling Your Home Doesn't Have to be Hard.

You can bring in a ton of money by selling your home: but it's important to remember that this is a process that takes months. So please don't be impatient with it, give it time, and price your property correctly.


Friday, 11 March 2022

5 Things Emotionally Healthy People Do

 

5 THINGS EMOTIONALLY HEALTHY PEOPLE DO




Emotional health can be defined as the ability to control their thoughts, feelings, and emotions. Emotionally healthy people are aware of their emotions whether positive or negative. It does not mean they are always happy. They know how to handle their negative emotions like anger, sadness, or stress. They are able to cope well with both the highs and lows of life. They thrive in spite of setbacks.


 According to the Mental Health Foundation, emotional health is a positive state of wellbeing which enables an individual to be able to function in society and meet the demands of everyday life. It is important to note that emotional health is not the same as mental health. Mental health includes but is not limited to emotional health. Mental health includes our emotional, psychological, and social well-being.


What is the difference between mental health and emotional health?

Mental health is how well the mind processes and understands information and experiences. Emotional health is the ability to manage your emotions from what you have learned and experienced.


Good emotional health does not mean the person is not experiencing mental health challenges. A mental health issue could be not sleeping well. Good emotional health means the person is able to manage their emotions about it and find ways to effectively manage the issue.


Mental illness often has a physical cause like a chemical imbalance in the brain. It could also be due to trauma. Stress can trigger mental illness or make it worse.


Emotional health can affect physical health. Not being able to manage the negative emotions that stress causes can make people engage in unhealthy behaviors that can damage their health. Habits like excessive drinking and smoking cigarettes to relieve stress can cause health problems.


Becoming emotionally healthy is a skill anyone can learn. Improving our emotional health has so many benefits. Emotionally healthy people have higher self-esteem, are resilient, and have a positive outlook on life.


Emotionally healthy people have certain qualities which help them to live happier lives. Some of them are:


They are self-aware

 They understand themselves and how they come across to others. They also know their emotional triggers and how to manage them effectively. They can identify their emotions when they come up and choose how to respond.


Practice gratitude

They always find something to be grateful for even in trying times. Being grateful shifts attention from what we do not have to notice what we do have.


Share feelings appropriately

Sharing your feelings with someone you trust can help you understand your feelings. Emotionally healthy people are able to receive support and clarity by sharing their emotions with a close friend or family member when they feel overwhelmed.


Take care of themselves physically

Eating nutritious food and getting adequate exercise are important. Emotionally healthy people desire to be in a state of optimal health and make the right decisions to stay healthy.


Create healthy boundaries

Successful relationships require healthy boundaries. When boundaries are undefined or unhealthy, the relationships can become negative. Emotionally healthy people create boundaries in their relationships.




Thursday, 3 March 2022

Can Clothes Affect Your Health? 5 Fashion Choices That Could Be Bad for Your Health

can clothes affect your health?


 Have you ever heard of the expression "dressed to kill"? Well, your fashion choices could be killing you gradually. That favorite stylish outfit you love so much may make you look good but can cause serious health problems. Bear in mind, that designers are not in the business of making clothing safe. They are in the business of making them attractive to the consumer.

Making these wardrobe changes can eliminate health issues caused by clothing choices or prevent them from occurring.


Wear supportive shoes

Great shoes give you support and complete your outfit. However, it is important to learn how to choose the right shoes that complement your outfit without damaging your body. One common issue is the choice of length of your heels.

High heels disrupt the natural form of the body, pulling it out of alignment which can lead to low back, shoulder, and neck pain. To prevent these  issues:

  • Wear lower-heeled shoes
  • If you must wear high-heeled shoes, alternate with lower-heeled shoes throughout the week.
  • If you do a lot of walking and standing, take a pair of flats with you in case you start to feel weary.
  • Do stretching exercises before and after long periods wearing heels.
Flat shoes like flip flops can also cause foot and ankle pain because of inadequate support.
When choosing shoes, go for shoes that give good arch support and fit.

Carry lighter bags

Carrying heavy bags can cause neck, shoulder, and back pain. Heavy bags can cause the body to be misaligned. The muscles on the other side of the body shift and can lead to body pain. Try to carry only what you need in your bag.

Wear breathable fabrics

Not allowing your body to access as much air as it needs can result in excess moisture. In some cases, it could lead to infection and body odor.
Try on the garment you want to wear, notice if it feels airy and cool or seems to keep air from getting to your skin.
Your best bet is 100 percent cotton fabrics. Cotton blend often works well for air circulation as well.

Avoid clothes that are too tight

Clothes that are too tight can cause health issues. Skinny jeans especially the super skinny type can put pressure on the nerves in your leg and groin and reduce blood flow to the legs. This can cause numbness and muscle damage. Skin-tight clothes can also cause heartburn and testicular damage.
Shapewear including waist trainers and corsets that is too tight can cause acid reflux and abdominal pain.
Remember that clothes are supposed to fit your body and not the other way round. When in doubt. go for a size bigger.


Wear the right underwear

Wearing wrongly sized underwear can lead to health issues. An example is your bra. The wrong bra can cause neck, shoulder, and back pain. Too tight straps can leave marks and abrasions on the skin.
To prevent this, get a proper fitting to know your exact size.
Underwire bras can also cause injuries if the wire pokes out of the fabric.

Be kind to your body. Choose the right clothing that will not only make you look good but also maintain your health.


Wednesday, 23 February 2022

How Do You Eat Healthy on a Low Budget?

 Being on a tight budget can be frustrating, but even more so if you are also trying to improve the nutrition of your food and stick to a healthy diet. It can be done, but it does take a bit more strategy and planning. Here are some tips for eating healthy no matter what your food budget is.


how do you eat healthy on a low budget



 Shop your kitchen first

To save money and spend less within your food budget, always start by building meals with ingredients you already have. Check your canned food and determine if it goes with any healthy meals you can make, check your seasonings cabinet, look for what is in your freezer that is still good.

Always start with your own kitchen first when you are looking to stick to a tight food budget, but still want to eat a healthier diet. You probably have some ingredients you can use up in your refrigerator, freezer, or pantry. Start with ingredients that are going to expire soon so that they don’t go to waste. You can then consider any pantry staples that would work for healthy meals, like beans or rice, canned vegetables, or meat in the freezer.


Track your food expenses

All money you spend on food should be tracked. In fact, if you haven’t created your food budget yet, this is a good place to start. It is really easy to spend more than you intended to on food, especially with impulse purchases while shopping for other things. It is important to keep track of everything you buy as far as food and groceries go, and tweak your budget if you need to based on this information.


Have a plan for everything you buy

Now is the time to stop with the impulse buys and grabbing ingredients you think you might use but don’t have an actual plan for. This tends to happen when you are in the grocery store or market and see something that sounds good or that is new, and you want to try it. The problem is that if you don’t have a very specific plan for what meal to use it for, it is often unnecessary and might not even be used up before it expires.


Always have a meal plan and a list

If you want to avoid wasting food and money, aside from having a plan for what you buy, you should have a detailed meal plan and grocery list before you step foot in the store. As always, start with food you already have, then create meals based on that. Make a list of ingredients you need for all the meals and snacks for the week or however long your food budget is for. 


Know how to store your food

Produce is one of the most common types of foods to go bad and end up being thrown away. There are a few things you can do to prevent this, beginning with understanding how and where to store your produce.

 Did you know that some produce releases ethylene and others are sensitive to it? If you store ethylene-producing food with ethylene-sensitive food, it’s going to go bad faster.  

 For example, don’t store your potatoes with your avocados. Potatoes are sensitive to as, and avocados release a lot of ethylene gas.


Buy produce in season

Fruits and vegetables are an important part of a healthy, balanced diet, but it is easy to spend more than necessary. To avoid this, start by buying produce that is currently in season. This might vary based on where you live, but for example, summer produce often includes watermelon, carrots, and tomatoes. You can also buy produce in season and preserve it to use all year round.

 You can look for year-round produce that tends to be cheaper for most of the year than other produce. This includes lemons and limes, apples, oranges, potatoes, and lettuce.

 

Buy and cook in bulk

A great option for saving money on food while also eating a healthy diet is to buy in bulk. This does take a little more planning, but can ultimately help you afford more nutritious foods and not stray from your food budget. 

People often think this is only a good option when you have a big family, but that isn’t true at all. Everyone can benefit from buying and cooking in bulk. An obvious benefit of cooking this way is by saving on the individual ingredients you buy. You tend to get the best deals when buying something in bulk.

 

Another great benefit is that you can cook more of whatever meal you are cooking, saving you more time later. The same amount of preparing goes into it to make for example two casseroles instead of one, then you have an entire casserole to put in the freezer and have it ready for a night when you don’t have as much time for cooking.


 Track how much you spend on food

All money you spend on food should be tracked. In fact, if you haven’t created your food budget yet, this is a good place to start. It is really easy to spend more than you intended to on food, especially with impulse purchases while shopping for other things. It is important to keep track of everything you buy as far as food and groceries go, and tweak your budget if you need to based on this information.


Consider food that stretches farther

Some foods tend to stretch a little farther than others, being used for multiple meals. These are the foods to consider adding to the rotation. For example, a bag of potatoes, rice, or beans goes a long way. Potatoes can be cooked dozens of different ways and used for so many meals. Plus, they last a few weeks before going bad, so it is a great ingredient to purchase for healthy, inexpensive meals.

 

Shop around for the best prices

It might seem tedious, but it helps a lot to compare prices at different stores in order to get the best deal. This doesn’t mean you go to 5 different grocery stores every week, but you decide which stores have more of what you need with the best deal.

 

You will probably figure out which stores have the best deals on foods you buy the most often, so that makes it much easier down the line.

 

Build up food inventory slowly

Since you still need to stick to your current food budget, it does take a little more planning ahead for buying in bulk. For this reason, you want to build up your inventory slowly, instead of getting everything at once. Maybe the next time you are at the store, there is a good sale on chicken breasts, so you purchase two or three packs instead of one. Do this slowly and only within your regular food budget.

 

Keep it simple

You don’t need to use fancy ingredients or expensive organic foods for a healthy diet. Keep your meals and snacks simple and well-balanced, going for affordable ingredients to put together nutritious meals.


Find creative ways to use leftovers

When it comes to leftovers, people often make the mistake of leaving the meal as it was originally served. While this does help sometimes, it can quickly become unexciting, which increases the chances of it just sitting in the fridge until it goes bad.

 

Instead, think about other ways you can use those meals or side dishes in other meals. For example, leftover roasted chicken can be used for so many different meals. Put it in a casserole, make chicken wraps, or shred it up for chicken salad.

 

 Keep everything organized

To prevent food from going bad before you get the chance to use it, make sure your refrigerator, freezer, and food pantries are all well organized. Always keep the older food items upfront and the newer items in the back. That way, nothing expires before it gets used. Keep as many food items in your vision as you can so you remember they are there and will use them for your meals.


Don’t Worry About Food That is Trendy

 When it comes to clean eating or diets in general, companies come out with a lot of trendy products and claim they are the next best thing with a healthy diet. But most of the time, they are completely unnecessary. While nice to have occasionally as a treat, they aren’t required for a healthy diet. You don’t need to add turmeric to your smoothies or get truffles for your meals. You can have clean, healthy meals without these types of food.



Read: How To Be A More Productive And Organized Mom

Tuesday, 15 February 2022

The Benefits of Practicing Mindfulness

 

The benefits of practicing mindfulness


Mindfulness is about paying attention to what you are feeling and sensing in the moment. Think of it as taking the time to stop and smell the roses. It’s about cutting out the distractions and noise in your mind and choosing to focus on what is happening around you.


Benefits of Meditation

There are some big benefits to practicing mindfulness. Top among them is of course feeling less stressed. One of the reasons we feel stressed is because we are pulled in many different directions and are constantly bombarded by new information, media, and demands.


 Practicing mindfulness allows you to tune out the noise and give your mind a break. This in turn will help you relieve stress. Making mindfulness part of your daily routine can help you start to permanently reduce stress.

 

Practicing mindfulness can also help with anxiety, depression, and insomnia.


Mindfulness meditation has also been shown to help with improving attention span and reducing work burnout.


Simple Ways of Practicing Mindfulness


Practicing mindfulness doesn’t have to be hard or complicated. You don’t have to get into any long mindfulness meditations unless you want to. You can start with some very easy and simple things. 


Let’s take mindful eating for example. Instead of eating in front of the TV or looking at your phone while eating a meal or munching on a snack, try this instead. Get out a plate and put your food on it. Arrange the food or snack. Sit down at the table and put your phone away. Focus on the food. What does it look like? What does it smell like? How does it taste? Savor each bite and pay attention to how your body is starting to react. Not only is it a great way to destress, but you’ll also find you’ll get a lot more out of each meal and this type of eating tends to keep you from overindulging.


Another great way to practice mindfulness is with mindfulness meditation. Focus on your breathing and notice how the air rushes in and out of your lungs, what it feels like to have it move in through your nose and out through your mouth. Pay attention to the rise and fall of your abdomen.


You can practice mindfulness anytime, anywhere. The hardest part is remembering to do it. Create one or two small habits for yourself that focus on mindfulness. Maybe it’s a simple meditation in the morning, or really paying attention to that first cup of coffee. Maybe it’s going for a stroll after dinner by yourself where you can practice being mindful of your surroundings and the beauty you encounter. 


Give it a try and start to reap the many short and long-term benefits of practicing mindfulness.

 

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