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Panic Attacks: 10 Effective Coping Techniques

June 30, 2019 by Power of Positivity

Do you ever suffer from panic attacks? Here’s a likely scenario.

You’re at the grocery store on Friday night after a long, stressful week at work. You’ve been chugging coffee all day to help yourself through the mountain of stuff to do that you still aren’t finished with. You get in your car with a trunk full of perishables, turn the key … and your battery is dead.

Suddenly, you feel sick and little dizzy. You start feeling like you need air as if you’ve been holding your breath. But you can’t seem to breathe deeply enough, and you begin gasping. It feels like a python is wrapped around your chest, squeezing you to death.

Perfect. Now you’re having a heart attack.

Except, you aren’t. The paramedics arrive and don’t seem overly concerned. You spend a long night in the ER only to be told that you’re probably fine and just had a panic attack.

If you’re lucky, you’ll only have one experience with this very scary ailment. But many people become very familiar with panic attacks over the course of their lives. Thankfully, there are ways to cope.

What You Need To Know To Overcome Panic Attacks

1. The Symptoms

One of the cruelest realities of panic attacks is that they mimic cardiac problems. How perfect is that? You’d be convinced something was horribly wrong even if your chest didn’t hurt, but these physical symptoms are the icing on the cake:

Shortness of breath (one of the most common symptoms)
Light-headedness or dizziness
Chest pain or tightness
Rapid heartbeat
Sweating
Numbness of the face or extremities
Feeling like you are about to die or that something is seriously wrong with you

Anyone who has worked in emergency healthcare for a while can tell you how often people think they are dying when they are just having a panic attack. That is not to say you should ignore any these symptoms, but if your physician gives you a clean bill of health (or three) it’s likely that your physical health is not the issue.

2. You Aren’t In Danger

It may help your peace of mind to know why these symptoms appear. The feeling of suffocation or shortness of breath, also called “air hunger,” happens because your body is in fight-or-flight mode.

Imagine that you are a cave-person getting chased by a tiger. In this situation, you need to run fast. Really fast. So, your fight-or-flight response kicks in; you automatically start breathing faster and harder, taking in enough air to fuel your escape.

For a cave-person, that’s great. In fact, for anyone in actual danger, the fight-or-flight response can be a life-saver.

But if you’re at home — or worse, out in public — having a panic attack, you don’t actually need all of that air. Your body is just telling you, “Breathe harder! More! More!” Hence, you feel like you can’t get enough air. You hyperventilate and grow lightheaded.

The fight-or-flight response is the main culprit in all the physical symptoms of a panic attack. Adrenaline causes you to sweat and shake, and muscle tension causes your chest to feel tight because the muscles around your ribs are contracting.

3. It Feels Very Real

If you’ve ever had a panic attack, you know very well how overpowering the sensation is. Even if it’s your 100th go-around on this wonderful thrill-ride, you know that rational thought by itself is about as effective against your anxiety as a pool noodle is against a brick wall.

It’s important to remember that the apparent reality of danger is what makes a panic attack what it is. If it wasn’t convincing, it wouldn’t be scary, and it wouldn’t be a panic attack.

It’s so hard for us to understand. Our brain tells us how to get around in the world, and if we didn’t trust what it tells us, we wouldn’t be able to live. It’s so difficult to believe that it can lie to us like this. But the acceptance of this reality is necessary to overcome panic attacks.

Some people can be quite condescending if they have never experienced an anxiety attack. From their perspective, a panic attack sufferer seems like a child who is screaming about a small splinter in his hand. The only way to deal with this is to not waste your time on these unsympathetic people.

4. You Shouldn’t Ignore It

Distractions can be very helpful during a panic attack. But the search for distraction shouldn’t give way to denial. The harder you try not to think about something, the more you are going to think about it. Trying to pretend like you are not having a panic attack will probably just make it worse.

5. You Can’t Fight It

With the last point in mind, know that you can’t just think your way out of a panic attack. In fact, when you try to fight it, you will probably only feel worse once you realize the futility of what you are doing.

The best thing to do? Take simple, consistent steps to calm your body down. In turn, your mind will calm down.

What does that mean? Earlier, we talked about the automatic fight-or-flight response. When you have a panic attack, your body thinks you are in danger. The trick is to convince your body that you are not in danger by working against the fight-or-flight symptoms.

6. You Have To Take Action

One of the most effective ways to calm yourself is to practice deep breathing. Instead of the shallow, rapid breaths that you unconsciously take, you must take slow, deliberate breaths with your diaphragm. Diaphragmatic breathing, or “belly breathing,” might take some practice, but it’s great for your health overall.

The next step is to consciously relax your muscles. Try as hard as you can to focus on releasing tension from head to foot. It probably won’t happen immediately, but this offers a great distraction as well as a way to lessen the panic response.

You might find that walking around helps. People naturally pace when they are anxious. You could go for a walk around the block or pace around in your room. Eating a light snack, playing video games, or listening to your favorite music may also help slow down panic attacks.

If your anxiety attacks are truly debilitating, you can get a prescription for benzodiazepines or antidepressants. The former are dangerously habit-forming but also extremely effective. They are central nervous system depressants that attack the problem at its source. Some antidepressants such as citalopram have been shown to have a positive effect on those with panic disorder.

7. You Just Have To Wait

Again, this might seem to contradict the last point, but often the passage of time is the only way to get over a panic attack. None of the above methods (other than medication) are going to stop it in its tracks. They will only speed up the process and make it end sooner.

8. Learn Your Triggers

After it’s over, reflect on what you were doing before it happened. While a universal cause for panic attacks has not been found, they can be triggered by environmental factors.

Psychedelic drugs, stimulants, marijuana, and alcohol can provoke intense anxiety in many people, even though marijuana and alcohol are conventionally considered to have stress-relieving properties. Withdrawal from drugs can also cause anxiety attacks. This is one reason why detoxing is best done in a rehab center.

Additionally, those with PTSD or agoraphobia might panic in response to certain situations. But if these situations include everyday things such as leaving the house or seeing a dog on the street, professional help is probably needed. You shouldn’t try to help yourself if you are unable to function.

9. You Aren’t Alone

It might be helpful to know that panic attacks are extremely common. Many before you have overcome panic attacks and you can, too. Over one in 50 United States citizens experience panic attacks.

Learn the coping techniques for panic attacks.

Social support is one of the most helpful factors in mental health treatment. Don’t shy away from support groups and connecting with others who also suffer from panic attacks.

10. Help Is Available

You shouldn’t feel like you are “crazy” (a horrible word regardless) or hopelessly maladjusted just because you experience this phenomenon. Maybe you have been affected by psychological trauma. It could be that your lifestyle habits are causing it. A trained professional can help you get to the root of the problem and treat it there.

Final Thoughts on How to Overcome Panic Attacks

Panic attacks are horrifying. But that’s all they are. By being equipped with the right skills and knowledge, you can overcome panic attacks and live a perfectly normal life. It’s even possible to get over them completely and never have one again.

All it takes is self-love and a series of deliberate steps. Don’t let your mind stop you from living your life. It will be difficult, but there is hope for everyone. Go out, get help, and make the change that will turn you into a happier and stronger person.

Soybeans: 10 Surprising Facts About Nutritional Benefits

June 30, 2019 by Power of Positivity

If you are anything like I was before I learned about soybeans, you may have heard of them but never really given them much thought. You may not realize exactly what they are other than some type of bean (although they aren’t even a bean). Well, you aren’t alone in that predicament as many people don’t know very much about them.

Soybeans (also known as soya beans in some cultures) are not actually a bean, but they are a part of the legume family and are native to eastern Asia. This legume, a member of the pea family, is now also grown in South and North America. The seed of the soybean plant is the part that is consumed by humans.

You are more likely to have encountered soy in a processed form such as soy flour, soy protein, soy milk, soy sauce, and soybean oil. Tofu also contains processed soy product. This article will not be discussing the processed soy products, but it will instead focus on the benefits of the soybean in its whole, natural form.

10 Surprising Soybeans Benefits

1. They are an excellent source of protein.

Soybeans are a great alternative to meat because they offer a decent amount of protein. The protein content isn’t quite as high as what you will find in animal meat, so you will have to consume more of them to make up for it. That is easy to do, however, making them an option for you if you are wanting to limit the amount of meat you eat or if you have a protein deficiency.

In just one cup of cooked legumes, you will find about 29 grams of protein. By consuming the protein from soy instead of meat protein, you may see a significant decrease in your cholesterol levels, as well.

2. They are low in carbohydrates.

Since these legumes are low in carbs, they are a good option for anyone who is cutting carbs from their diet. They are also healthy for someone who is diabetic, as the low carbs mean that your blood sugar won’t rise to a high level after the meal.

3. They have a decent amount of fiber.

Soybeans contain two kinds of fiber, soluble and insoluble. Soluble fibers improve your gut health and reduce the chance that you will get colon cancer. Insoluble fiber, on the other hand, can help relieve constipation, reduce the risk of diabetes and heart disease, and offer many other health benefits.

4. They are full of vitamins and minerals.

While this legume may seem simple, it is actually full of many vitamins and minerals. The vitamins are necessary for everyone, but there is more good news for pregnant women. Soya beans carry vitamins that are highly essential during pregnancy so it is particularly recommended for pregnant women.

Some of the vitamins include:

Vitamin K1
Vitamin B9 (folate)
Copper
Vitamin B1 (thiamine)

5. They may reduce the risk of cancer.

Through observation studies, scientists have found a link between soy consumption and reduced cancer instances. While an exact reason hasn’t been determined, there is a theory that is being explored. This theory is that since soy contains the compounds isoflavones and lunasin, which have been linked to preventing breast and prostate cancer, it is offering slight protection from those types of cancer.

6. They can lessen the symptoms of menopause.

Every woman can expect to go through menopause just after middle age so if you’re a female, this one is for you. Menopause commonly causes excess sweating, hot flashes, mood swings, and many other undesirable symptoms. Luckily, the isoflavones in soya beans (the same compound that may prevent cancer) lessen the effects.

7. They may prevent osteoporosis.

When you get older you may experience osteoporosis, which is when your bone density reduces and fractures often occur. This occurs more often in women, but men are at risk, as well. The reason behind this prevent is, once again, the isoflavones.

8. They can increase your metabolism.

Your body’s metabolism increases only when it has received enough protein. Since these legumes contain a sufficient amount of protein, they also can increase your metabolism. This is helpful if you are trying to lose weight, maintain your weight, or are just trying to raise it a little.

Foods that wake up your metabolic function.

9. They can improve your overall circulation.

The copper and iron found in soybeans are plentiful enough to make up the entire amount that you need in a day. Both of those minerals are required for red blood cell (RBC) production which, in turn, leads to proper circulation. Without the proper amount of either mineral, your limbs or organs may not get the blood flow (and oxygen) that it needs.

If your body parts aren’t getting this it can lead to you feeling fatigued and lazy, and it can lead to lower metabolism. Another issue is that a deficiency may cause anemia. An easy way to avoid these problems is to consume food that contains a high amount of copper and iron, such as soy.

10. They offer natural relief to sleep disorders.

Another benefit is that this legume can aid in the reduction of sleep disorders such as insomnia, sleep apnea, and other disorders. The high magnesium content of legumes allows even those with sleep disorders to fall asleep easier at night. It is also responsible for a higher quality of sleep, the duration, and restfulness you feel the next day.

Researches at the University of Kentucky tested this and their results proved that it is true. Their results can be further reviewed in the Plant Physiology Journal.

The Bad

While there are many soybeans benefits, there are also a couple of warnings when it comes to including these in your diet. The warnings won’t affect many, but it is important for you to be informed just in case. Listed below are the individuals who may be affected.

Those with hypothyroidism

Soy has been linked to suppressed thyroid hormones, which could be extremely detrimental if you have hypothyroidism. If you have lower than normal thyroid function but not quite hypothyroidism, you should also avoid these legumes so that you don’t drop into the hypothyroidism category. This does not seem to affect those with normal functioning thyroids, however.

Those with a weak stomach or Irritable Bowel Syndrome

As stated before, each soybean contains a decent amount of fiber. This fiber is usually a good thing but if you have a sensitive stomach or suffer from irritable bowel syndrome (IBS) you should be careful of too much fiber as it can exasperate the symptoms. Those with a sensitive stomach may experience excess gas and diarrhea from consuming foods that contain fiber.

Those With a Soy Allergy

This is kind of an obvious one that doesn’t really need an explanation, but if you have a soy allergy, you should avoid touching even a single soybean. Just like all allergens, it can cause a dangerous, sometimes deadly, reaction if you have the allergy.

Typically, the reaction will just show up as hives, but you have to use caution because the reaction could be much worse.

How You Can Easily Incorporate Legumes Into Your Diet

You can incorporate more legumes into your diet in a number of ways. One of the easiest and most popular ways to do this is to boil your soya beans in water and then serve them as a side dish. They pair well with most types of food, so it is typically a safe choice.

Another easy way to include soybeans in your diet is to roast them in the oven for a healthy snack. This method will make them crunchy, and you can season them however you want.

You can also put soya beans into your soups and pasta dishes. One method is to simply cook the legumes in the soup or pasta, and eat it as a regular part of the meal. The other method is to puree the soya beans and make a sauce out of it, which will be used in the soup or the pasta.

Surprised to Learn the Many Uses of Soybeans?

For some reason, soya beans seem to be a little bit of a mystery to most people. Since that is the case, many facts about soy are unknown to even those who regularly consume it. It is important for you to know all there is to know about soy, however, as they can be an excellent addition or replacement in your diet.

The soybeans benefits seem to positively affect almost every part of your body in some way. While some people do have to be careful when consuming these legumes and others may have to avoid them completely, most people won’t experience or be affected by the warnings.

You could try to start simply with soy, and add them to a soup or pasta dish. If you seem to like them that way, eat them boiled as a side dish or roast them as a snack. There is a method for everyone to try, so you are sure to find something that you will love and that will benefit your health.

Want Beautiful Skin? Try These 10 Amazing Homemade Orange Peel Masks

June 30, 2019 by Power of Positivity

When the most delicious and juicy part of the orange is eaten, we usually throw away the peels that have no taste. You might not love them, but your skin does and will be thankful if you could utilize them to its benefit.

Although your skin has the function to be a barrier between the outside world and you, it is also as a contradiction highly absorbent of anything that is placed on it. You can use this power of the skin to ‘eat’ whatever is placed on it by providing it with the part of your meal that you would not eat yourself.

Do you know that the peels of the sweetest citrus fruit are packed with vitamins and antioxidants such as vitamin C, calcium, and potassium? When you create orange peel masks for yourself, you can use all of this to your skin’s benefit. (1)

Using Orange Peels

It is a hard task to utilize orange peels the way they are. Sure, you can blend them really well and use them while they are fresh, but it is much easier to add the orange peels in powder form.

In order to create this powder, you will need to wash the peels from (preferably) organic oranges. This is to make sure that there are no harmful chemicals sprayed on them.

Remove the white and soft part on the inside, and wash it with pure water. Spread them in a way that will allow them to dry. You can use a place that is exposed to the sun for them to dry faster. After they are dried thoroughly, crush them into powder with a blender, and store the powder in a jar.

10 Homemade Orange Peel Masks For a Beautiful Skin

Blemish-Removing Mask

For this mask, you will need to add honey and yogurt to boost the effects of the powder. The combination of these ingredients is perfect for giving you a skin that is free of blemishes and looks polished. To create the mask you will use:

2 teaspoons peel powder
1 tsp yogurt
1 tsp honey

Mix all of the ingredients in a bowl. Apply the mixture to your face, and let it dry for 15 minutes. Rinse your face with water, and dry with a towel. You can moisturize your skin additionally with coconut oil or another oil of choice afterward.

To make this mask as effective as possible, add more honey and yogurt to make it easy to apply. Do not add too much peel powder as it can be very potent and burn your skin if used in large proportions. Hold your hair away from your face when applying this mask.

Fruit Peel Mask for Acne

The ingredients within the peels are packed with antioxidants that can cleanse the pores of your skin, remove any excess dirt on them, and fight bacteria that could be a culprit behind your acne outbreak. (2) To create this mask, you will need:

2 tsp peel powder
1 tsp oatmeal
1 tsp baking soda

Mix all of the ingredients. Add water to the mixture until you achieve the consistency of a thick paste. Generously massage the mixture on your face. Leave it for 15 minutes.

Rinse your face with cool water. After this mask, you will feel your face softer and very moisturized. If you have naturally dry skin, add some oil of choice after the procedure.

A Mask For Oily Skin

Oily skin tends to be one that is also prone to pimples and acne. The peels of oranges are perfect for this skin type because they tend to absorb excess oil from the skin. For the mask use:

2 tsp peel powder
1 tsp coconut oil
1 tsp milk

This mask does not leave your skin dry because it contains coconut oil and milk that naturally nourish your skin with pure oils. To prepare it, mix the ingredients in a bowl until you achieve a mixture that can be easily applied to the face.

Apply the mixture to your face whilst massaging it with circular motions. Let it stay on for 15 minutes. Wash off of your skin gently to reveal a glowy skin that is both cleaned and nourished.

Skin Scrub

When dead skin cells are not removed from the surface of the skin, they can cover up the beautiful and living cells that are trying to emerge below. One of the orange peel masks is specifically created to exfoliate dead skin cells. To create this scrub use:

Peels
Sugar
Honey
Coconut oil

For this recipe, grind the fresh orange peels, and combine them with the other ingredients in equal proportions. Rub the mixture gently on the surface of your skin to remove any residues of old skin cells and rejuvenate the skin surface. The way your skin smells after this procedure will the most rewarding.

Peel Mask

Another great mask that can be created in an easy fashion is prepared just by combining milk and peel powder from oranges. Mix the two ingredients in equal proportions until you create a thick paste.

Apply the mixture on your face, neck, and any skin that you want to expose in the summer sun. Let it sit on for 30 minutes or until the mixture dries completely. Wash thoroughly, and you will find that your skin is free of the excess oil and the dead skin surface is gone.

Cleansing Mask

If you want to clean your skin without soap and just by the power of nature, you can use this cleaning mixture on any part of your skin. It will leave it clean and hydrated at the same time. Use:

2 tsp peel powder
1 tsp coconut oil
1 tsp milk

Mix the ingredients, and leave the paste on for 15 minutes. Wash the mixture away with warm water, and pat dry with a towel. While the peels will clean the face, the milk and coconut oil nourish and hydrate it to give an overall makeover to the way your skin looks.

Glowing Skin Mask

Although all the masks have a glowing after-effect, this mask is one that is specifically designed to boost the lustre of the skin. The ingredients used for this exotic mixture are:

Peel powder
Lemon juice
Pomegranate peel powder
Dried neem powder

Use the lemon juice to create a paste out of these powders. Use the mask on your skin for 15 minutes to give it a boost like no other. This can be your go-to recipe when you want to create a strong impression.

Lip Balm

And now — something special for your lips from the series of masks that you can use on a daily basis. Mix the peel powder with sugar (in powder form) and almond oil in equal proportions. The result is a lip balm that will be sweet-smelling, sweet-tasting, blemish-removing, and nourishing for your lips.

Skin Tightening Mask

Out of the orange peel masks, this one is for the ladies that want to make their skin as wrinkle-free as possible and keep it elastic and smooth. To create it use:

2 tsp peel powder
1 tsp sandalwood powder
Rose water

After mixing the two powder, add rose water until you create a smooth paste. Apply this paste on your face, and leave it on for 30 minutes. Wash off, and dry your face with a towel. Repeat this procedure twice weekly for a visible and permanent effect.

Tan-removing Mask

Orange peel masks are very good for whitening the skin and making it appear lighter because of the natural vitamin C and antioxidants inside. This mask is created to target summer tan that you want to tone down. Use:

1 tbsp peel powder
1 tbsp multani mitti
2 tsp milk

Create a smooth paste, and apply it on your skin. Let it sit for 30 minutes before washing away with cold water. Repeat this mask daily to get rid of your tan or significantly lighten your skin.

Final Thoughts on Orange Peel Masks

All of these orange peel masks can be used for various skin conditions. When you have the peel powder ready in a jar, you can use it as a universal remedy for many skin conditions. Add it do different recipes and see the effects for yourself.

Remember that the peel powder contains more vitamin C than the fruit itself. Being the primary vitamin used in collagen production, this vitamin will boost the collagen production of your skin to make it look tighter and hydrated. By consuming this amazing fruit and utilizing its peels to create skin masks, you can reap the full benefits of all the ingredients that nature provides through it.

15 Fiber Rich Foods (The Best According To Doctors)

June 30, 2019 by Power of Positivity

Fiber is one of the most important nutrients to have in your diet. Fiber aids in preventing constipation, makes you fuller and reduce weight, absorbs nutrients in the colon, and more. For these reasons, consuming a diet rich in fiber must be a priority.

Most of these foods consist of vegetables, legumes, and fruits. Fiber can also be found in processed foods like brown bread. Including these foods in your diet can be beneficial to your body.

Here are the 15 best fiber-rich foods according to doctors.

1. Figs

Figs are one of the first plants to be cultivated in human history. They have plenty of nutrients, including B vitamins, magnesium, calcium, potassium, and others.

Both fresh and dried fruits are excellent sources of soluble fiber, which aids in slowing down the movement of food in your intestines, offering more time for absorption of nutrients. On the basis of anecdotal evidence, dried figs have been utilized as a home remedy to treat constipation for numerous years.

According to a study, fig paste was discovered to boost bowel movements in dogs that were constipated. You can get 1.9 grams of soluble fiber in 37 grams of dried figs.

2. Kidney Beans

Kidney beans are another essential component of a fiber-rich diet. Their name originates from their feature shape. They are a primary ingredient in chili con carne and an exceptional source of protein, complex carbs, and dietary fiber.

Kidney beans are an ideal source of soluble fiber, especially pectin. But some individuals find beans difficult to digest. In that case, begin increasing your intake of kidney beans gradually to prevent bloating.

You will find 3 grams of soluble fiber in 133 grams of cooked kidney beans.

3. Pears

Pears contain a refreshing and crisp taste and are a great source of potassium, various antioxidants, and vitamin C.

Additionally, they are a rich source of fiber. A medium-sized fruit offers 5.5 grams of fiber. Out of all the fiber found in pears, 29 percent of it is soluble fiber. The main form of this soluble fiber is pectin.

A medium-sized pear has 1.5 grams of soluble fiber.

Since pears have high levels of sorbitol and fructose contents, they can at times cause a laxative effect. If you have irritable bowel syndrome, you will need to mind the number of pears you eat.

4. Turnips

Turnips are part of the root vegetable family and are a fiber rich diet. Larger varieties are normally fed to farm animals, but the small varieties are an excellent addition to your diet.

Turnips are rich in potassium, calcium, vitamin C, and vitamin K. They also have plenty of fiber, whereby one cup of turnips has 5 grams of fiber. Cooked turnips weighing 82 grams have 1.7 grams of soluble fiber.

5. Broccoli

Broccoli features a cruciferous vegetable that thrives in cool seasons. It is typically dark green, but you can get purple varieties.

It is rich in vitamin K, which aids the clotting of your blood, and is an exceptional source of vitamin C, potassium, and folate. Additionally, it contains anticancer and antioxidant properties.

Broccoli is a great source of dietary fiber. You will get 2.6 grams of fiber in 100 grams of broccoli. More than 50 percent of the fiber is soluble.

Cooked broccoli weighing 92 grams has 1.5 grams soluble fiber.

The plenty of soluble fiber in this vegetable can aid the health of your gut by feeding healthy bacteria in your colon. These bacteria offer advantageous short-chain fatty acids, like acetate and butyrate.

6. Sweet Potatoes

Sweet potatoes are rich in fiber, B vitamins, potassium, and beta-carotene. A medium-sized sweet potato has over 400 percent of the daily intake of vitamin A.

Additionally, this fiber rich diet staple has 4 grams of fiber in a medium potato. Almost 50 percent of this fiber is soluble. A cooked sweet potato weighing 150 grams has 1.8 grams of soluble fiber.

Hence, sweet potatoes have a significant contribution to your everyday fiber consumption. Soluble fiber can be critical to the management of your weight. The more soluble fiber you consume, the more gut-satiety hormones are released to aid in reducing your overall appetite.

7. Avocados

The origin of avocados is Mexico, but they have become popular all over the globe. The most common type of avocados is Haas avocados. They are amazing sources of dietary fiber, vitamin E, monounsaturated fats, and potassium.

A single avocado has 13.5 grams of dietary fiber. However, a third of avocado has 4.5 grams of dietary fiber and 1.4 grams of soluble fiber.

Avocados are rich in both insoluble and soluble fiber. In comparison to other famous sources of fiber, they have smaller amounts of antinutrients oxalate and phytate, which can minimize the absorption of nutrients.

8. Brussels Sprouts

Brussels sprouts are also a fiber rich diet, in addition to having plenty of minerals and vitamins, as well as cancer-fighting agents.

They have high levels of dietary fiber, whereby 156 grams of Brussels sprouts has 4 grams of fiber. This fiber is soluble.

This fiber is essential since it aids in feeding beneficial gut bacteria. They offer B vitamins and vitamin K, together with short-chain fatty acids that support the lining of your gut.

9. Lima Beans

Lima beans are also called butter beans and are massive, flat, and yellow-white beans. They primarily have protein and carbs together with some fat. Their dietary fiber content is lower in comparison to black beans, but the amount of soluble fiber is almost similar.

Lima beans also have the soluble fiber pectin that is related to decreasing blood sugar spikes after meals. Raw lima beans are poisonous and require soaking and boiling before consumption. Lima beans weighing 128 grams have 5.3 grams of soluble fiber.

10. Black Beans

In addition to giving your meals a meaty texture, black beans are also a fiber rich diet. A cup of black beans, which is normally 172 grams, has 15 grams of dietary fiber. This amount is 40-60 percent of the required daily intake for adults.

Cooked black beans that weigh 129 grams have 5.4 grams of soluble fiber. Black beans have pectin, a soluble fiber form that becomes like gum in water. This can delay the emptying of your tummy and make you feel satisfied for longer, offering your body more time for nutrient absorption.

Black beans also have high levels of iron and protein. Additionally, they are fat-free and low in calories.

11. Apples

Apples are some of the most popular fruits in the globe. Particular varieties are usually sweet while some like Granny Smith used for cooking are very sour.

Eating this fruit is linked to a low risk of numerous chronic diseases. This fiber rich diet has various minerals and vitamins as well as soluble fiber pectin.

Pectin found in apples has multiple health benefits, like minimizing the risk of getting heart disease and boosting the function of the gut. A medium-sized apple has 1 gram of soluble fiber.

12. Carrots

One of the tastiest and popular vegetables on earth is carrots. Steamed or boiled carrots are a primary ingredient to many meals but can also be utilized to make desserts such as carrot cake or grated into salads.

Carrots have endless benefits!

Carrots have high levels of beta-carotene. Some of this compound is changed to vitamin A. This vitamin helps your eyes and is especially critical for night vision.

Chopped carrots that weigh 128 grams have 4.6 grams of dietary fiber and 2.4 grams of soluble fiber. Because most people eat this vegetable on a daily basis, it can be a primary source of soluble fiber.

13. Apricots

Apricots are a fiber rich diet that comprises small and sweet fruits that have various colors, including orange, yellow, and red tinge. They are rich in vitamins C and A, and they have low levels of calories.

Three apricots offer 2.1 grams of fiber, and most of it is soluble. This amounts to 1.4 grams of soluble fiber.

In Asia, this fruit has been utilized in traditional medicine for many years, and Asians believe that it protects people from heart conditions. They can also aid your digestion.
According to research, it was discovered that mice that ate apricots’ fiber had a stool that was heavier than that of the mice that only ate insoluble fiber.

14. Nectarines

These are stone fruits that thrive in warm and temperate regions. They resemble peaches but lack the fuzzy skin.

They are rich in vitamin E, potassium, and B vitamins. Additionally, they have various substances that contain antioxidant properties.

A medium-sized nectarine contains 2.4 grams of fiber. Over 50 percent of this fiber is soluble and amounts to 1.4 grams.

15. Flaxseeds

Flaxseeds are also referred to as linseeds and are small and golden, yellow, or brown seeds. They are rich in nutrients and can be a great addition to bliss balls, bread, or smoothies.

Sprinkle a tablespoon of flaxseeds on your porridge to add 2 grams of protein and 3.5 grams of fiber to your breakfast. Moreover, they are one of the top sources of omega-3 fats that are plant-based. A tablespoon of flaxseeds that weighs 14 grams has 0.6-1.2 grams of soluble fiber.

If you can, soak the seeds throughout the night to let the soluble fiber mix with water to create a gel, which could help digestion.

Embrace a Fiber Rich Diet, You’ll Reap Health Benefits

If you want a healthy heart, to maintain weight, to prevent type 2 diabetes, and have healthier bones, then be sure to consume these fifteen foods. All of them have significant amounts of soluble fiber, which is critical to your gut health.

Therefore, be sure to balance the amounts of these foods in your meals for a fiber rich diet.

12 Simple Ways To Deal With Career Stress (#4 Is The Most Effective)

June 30, 2019 by Power of Positivity

You might think that career stress is a part of life. This is true to an extent because you will always run into things that have the potential to cause stress. However, you have the power to change a lot of the stress you incur. You definitely have the power to release it. It all rests in the daily decisions that you make.

Not all stress is bad, but you don’t want it to turn into bad stress, and you don’t want it to pile up. Bad stress leads to chronic ailments, depression, a lack of productivity and a lifetime full of sadness. You’ve had enough stress in your life. It’s time to use effective solutions to decrease it.

Simple Ways To Deal With Career Stress

1. Exercise

Many people avoid exercise because it makes them sweaty, they are scared to go to a gym or they’re not sure how to do it, but it has numerous benefits. Apart from all of its benefits, stress reduction is just one of the many benefits you experience from exercise. The good thing about exercise is that you can do it any which way you feel like it.

You could take a daily dip in the pool. Or, you could run about, screaming, with your hands in the air, which will make you laugh. You could run in the countryside, enjoying the sights and imagine yourself as a soaring bird. At work, you could do squats, run in place or anything else you desire. There are no rules to exercise. You just need to decide to do it and have fun with it.

2. Priorities

Prioritizing will save you a ton of career. Each job is different, and each boss is different. If you have a boss that expects “all hands on deck,” you need to stop what you’re doing to help out when the time comes. This means you have to be early on all of your other work. If you prioritize what is most important, you’ll be able to stay on top of all your tasks the majority of the time. If you need to work overtime, do it. Without getting stressed about the overtime, look at it as extra money in your pocket. Decide to do something nice for yourself with the extra chunk of change.

3. Organization

You need your desk or workspace to be organized for you to function properly. Depending on what you do, you might need trays, bins, a calendar, pencils, pens, highlighters and whatever else. If you send out a lot of mail, you will need a tray or bin for this. If you get a lot of incoming files or mail from others, you need a spot for them to put these items. Reorganize your workspace at the end of the day so that you can start fresh the following day. Get a system going so that you can focus on the task-at-hand and keep everything organized.

4. Schedules

Your work will continue to look like a never-ending pile of a mess until you decide to sort it out. Don’t fear sorting it out either. Everything seems hard when you first start doing it. Think of what needs to be done first. It can help to have a large calendar to write out everything you need to do and when it needs to be done by.

You can color code your calendar to show tasks that have hard deadlines, soft deadlines and proactive tasks you can do to make work easier in a variety of colors. For instance, you might use a red pen for hard deadlines and a green pen for fun or proactive tasks. Schedule your day ahead of time to avoid wasting time on email and other tasks that are not needed at the moment.

5. Regular Breaks

When people are stressed out, they tend to skip breaks, which doesn’t really do any good. Stress gets in the way of productivity and breaks help to decrease stress. Skipping a break because of stress causes a cycle of stress that will eventually lead to burnout. Do what you need to do in the moment, but take regular breaks to keep the stress at bay.

It doesn’t matter what you do on your break, but you need a mental break. You could take a walk, get a cup of water, read some jokes or anything else that helps you to take a brief mental vacation. You will get more done in the day by taking breaks, and you will be happier.

6. Sleep

Sleep is important for your mind, body and soul. You are more likely to be stressed out if you skimp on your sleep. Just like not taking regular breaks leads to additional stress and a lack of productivity, a lack of sleep produces the same effects. Take a vacation from the stress by getting enough sleep. Don’t focus on the hours you sleep either. Focus on getting complete sleep cycles.

You need four or five sleep cycles a night. Each sleep cycle lasts for approximately 90 minutes. If you only get three of four sleep cycles at night, consider having a nap during the day. When you are more tired, you naturally complete a sleep cycle more quickly. Don’t get into the habit of thinking you can make up an entire night of sleep with a few naps. You’ll be running on empty before long. With adequate rest, you’ll be more equipped to deal with what you need to during the day.

7. Goals

Goals provide numerous benefits. First, they help you to achieve or overcome an obstacle, which can be a source of career stress. They also help to boost your confidence. Having confidence in life also helps to decrease your stress because confidence lends to your ability of effectively completing tasks. Working on goals and achieving them help you to feel happier too.

It’s wise to create career goals, but you should set out to create daily work goals too. Each time you accomplish something, you will feel more empowered and less stressed. You will start to look at future tasks with excitement because they’re opportunities to accomplish more.

8. Face Your Stress

Humans are weird at times. You might be afraid to face your career stress, but facing stress or the cause of it is the way to work through it. It’s interesting that humans would fear something that would help them. Consider what is causing you stress, and take a deep breath before you approach it. Write out what you need to do to deal with your problem.

One step at a time, set out to deal with your stress in a calm manner. If you run into something you cannot change, either change yourself or get rid of the stressor entirely.

9. Consider the Bigger Picture

People can get so wrapped up in day to day life that they hardly take a moment to look at the bigger picture. For instance, a snarky coworker may be hard to deal with day in and day out and put a lot of pressure on you. The truth about the situation is that people are rude or mean when they are unhealthy. This can occur for a variety of reasons.

They might have had a bad childhood, are dealing with abuse or have something else going on. Looking at the truth, you know that it’s not your fault and that you are not deserving of the bad treatment. You don’t have to put up with their rudeness at all. Whatever you face, look at the bigger picture, and think of effective ways of dealing with it. At times, there are things you stress about that don’t even involve you.

10. Have Some Fun in Life

Fun provides laughter, relaxation, and happiness. These are the perfect ingredients to effectively deal with career stress. The fun doesn’t get rid of future stress, but having fun will help you to get rid of built-up stress so that you can better deal with additional stress at a later point. You can have fun on your breaks, and you should definitely have fun when you get home.

Having a bit of fun can ease stress.

11. Change Your Perception

At times, you might see difficulty as insurmountable. Regardless of your personal philosophy or belief system, you most likely have the ability to face what is coming your way. You have to be willing to give yourself a chance. Instead of looking at a major report as something that could take you down in your career, look at it as an opportunity to use your knowledge, talents, and skills. It could help you advance in your career.

12. Get Rid of Damaging Beliefs

Saying, “My life will be over if I don’t get this done,” puts undo career stress upon yourself. If you have any thoughts like this, you need to stop thinking these things immediately. You are telling your brain and your entire being that something terrible will happen to you in the event you don’t get something done.

The reality is that your life will not end, the world will not cease to exist, and many other bad things aren’t going to happen. As long as you tell your brain that it will, you will be under a mountain of unnecessary career stress.

Final Thoughts on Career Stress

Remember that not all stress is bad. Stress is there to let you know that something needs attention. Although you should face your stress, some situations mean you have toxicity in your life. In this case, you need to get rid of whatever is toxic. That might be an unhealthy relationship or behavior that is causing you harm and preventing you from reaching your potential. You will feel infinitely better when you ditch the career stress and the causes of stress in your life.

Think Positive : 12 Ways To Boost Positive Thinking

June 30, 2019 by Power of Positivity

You decide the kind of life that you want to live. In other words, your thoughts and fears determine the actions that you take. If you allow the fear of failure to control you, you won’t grow as a person. You need to develop positive thinking techniques so that you can achieve more than what you thought was possible. (1)

Having a positive attitude is essential. Staying positive is challenging, especially if you are experiencing challenges in life. Many books have been written trying to guide people on how to maintain positivity. However, it becomes challenging when you lose your job, your marriage fails, you’re grieving the loss of a loved one, or when you go bankrupt.

Even though it seems challenging to maintain positivity when you encounter challenges in life, it is possible. You can follow some of these tips always to keep a positive attitude.

12 Easy Ways to Make Positive Thinking a Habit

1. Make Sure you Give Thanks Each Day after Waking Up

There are so many things that people take for granted in life, like the ability to wake up, good health, freedom, and family members that are healthy. If you pray about it or say it to yourself, ensure that you are grateful. Some people think that what they have achieved in life is not enough.

If you happen to fall in this category, you need to know that there is someone somewhere looking up to you. Therefore, it is essential to be grateful and thankful for what you have and make a vow to work hard to achieve more. If you maintain positive thinking towards the things you have, you will develop the drive to go for bigger things.

2. Do a Good Deed and Do Not Tell Anyone

The feeling of helping people without them knowing it is excellent. Imagine the joy a homeless person feels after receiving new clothes and a decent meal? There are many great deeds you can participate in without telling anyone.

The good thing is that you end up feeling good about yourself. Eventually, you achieve a positive attitude towards life despite the challenges you face. Furthermore, helping another person without telling the world shows that you were sincere about the action, and it can be quite uplifting.

3. Forgive People Who Have Hurt you in the Past

Holding a grudge for months or years makes you have an angry look on your face whenever you see that person. Take time and contact the person that wronged you. Let them know that you have forgiven them. You may write a text, email, or even a phone call.

Once you gain the courage to do that, you remain at peace and form better relationships with more people. On the other hand, if you do not forgive an old grudge, you end up compromising your happiness. Happy people always have a positive attitude about all the things they participate in.

4. Ask for Forgiveness

If you wronged someone and you do not want to admit it, take this opportunity to ask for forgiveness. You can call or write text to say that you are sorry simply. If the person receiving the apology does not respond positively, do not argue with them.

As long as you do it politely, the burden will be lifted off your chest, and you will feel peaceful after all that. Once you are at peace, you will feel free and happy. Furthermore, the action can boost your positive thinking and make you more receptive to other people.

5. Compliment Someone

Having a bad day once in a while is something normal. However, you can make yourself feel better by giving someone a compliment. It does not matter whether it is someone you know or a stranger. Compliment someone’s job performance, house, or appearance and make their day better.

Surprisingly, once you do that, you boost your positive thinking by also making yourself feel better. When you sincerely compliment someone, you make them happy and nothing is more contagious than a positive attitude. As a result, the action also boosts your moods.

6. Do Not Focus on Negative Thoughts

The process of continually thinking about dark thoughts and worries may end up making you miserable. Therefore, ensure that you avoid having negative thoughts at all times. Positive thinking always leads to a positive attitude.

Take time and think about the things that make your life better, and you will end up smiling, no matter how bad a situation is. In addition, always remember that no condition is permanent. You can let a bad experience ruin your entire day or you can change it for the better.

7. Be Kind to Yourself

One of the most important things to put in consideration if you want to maintain a positive attitude in life is ensuring that you are kind to yourself. In life, bad things are bound to happen every once in a while. If you lose a job, undergo a hurting breakup, or lose someone close to you, you are likely to experience pain and anger.

It is okay to cry or be sad if anything wrong happens in your life. The mistake people make is trying to look strong by squashing the grief because it makes the situation worse. Be kind to yourself and accept any situation so that you can know how to deal with it in a way that can help you recover faster.

8. Adjust your Language

The words that you use when interacting with people have a significant impact on how they perceive you and your feelings. The first step should be starting all your conversations with a positive statement. If someone asks you how you are doing, ensure that you give them an affirmative answer.

The moment you answer such a question with negativity, you spoil the entire thought process. Your moods are destroyed, and you feel less capable. On the other hand, a positive answer leads the conversation and turns your mind into a positive place.

9. Go Outdoors

It has been proven that if you want to boost your positive attitude, you should spend more time in nature. If you do not enjoy taking nature walks, add more plants around your home garden. In case you feel like something is stressing you, take some time off and go for a walk in a place that is full of beautiful nature.

Fresh air and exercise can lift away the negativity.

Fresh air relaxes your mind, and as a result, you can easily forget your troubles and feel happy about life. Another advantage of being outside is that it improves your immune system and makes you feel healthier. A healthy mind encourages positive thinking.

10. Donate Something

If you happen to have something in your home that you are not using, you can consider donating it to someone that can make better use of it. You may discover that once you donate an old TV, fridge, or printer, someone can appreciate and use it.

Once you make someone else happy, you also give yourself joy and comfort. Therefore, there is no need to store things that you do not need in your house since they can be helpful to someone else. Furthermore, hoarding stuff can make you develop bad moods.

11. Volunteer to Aid Needy People

If you have a busy schedule, you can spare at least a day to visit the needy people. While helping the needy with your contribution matters, your presence can also be good. Helping the needy comes in different forms like driving the sick to hospital, participating in charity marathons, and delivering meals.

The thing about helping those in need is that it gives you a sense of empathy. You can be touched by the fact that you made a difference in someone else’s life. Once you feel needed and appreciated, you end up developing a positive attitude.

12. Regular Exercise

If you want to get positive moods, get moving. Apart from making you healthier, regular exercise makes people happier. You do not need to work out for many hours to acquire a positive mood. A simple 20-minute walk or yoga session should be enough to boost your positivity.

Interestingly, working out helps to increase your brain power and prevent the death of brain cells. This means that you can forget less. There’s nothing more satisfying that knowing that you can still remember important memories. In fact, this is what encourages positivity. (2)

Final Thoughts on Positive Thinking

Make happiness a priority in your life. It might be challenging at first, but if you follow the tips in this article carefully, you can put a smile on your face.

Since life is bound to have ups and downs, it is up to you to know how to deal with such challenges when they come and still maintain positivity. The moment you allow negative energy to take over your life, the outcome won’t be favorable.

What You Need To Know To Overcome Panic Attacks

1. The Symptoms

2. You Aren’t In Danger

3. It Feels Very Real

4. You Shouldn’t Ignore It

5. You Can’t Fight It

6. You Have To Take Action

7. You Just Have To Wait

8. Learn Your Triggers

9. You Aren’t Alone

10. Help Is Available

Final Thoughts on How to Overcome Panic Attacks

12 Easy Ways to Make Positive Thinking a Habit

1. Make Sure you Give Thanks Each Day after Waking Up

2. Do a Good Deed and Do Not Tell Anyone

3. Forgive People Who Have Hurt you in the Past

4. Ask for Forgiveness

5. Compliment Someone

6. Do Not Focus on Negative Thoughts

7. Be Kind to Yourself

8. Adjust your Language

9. Go Outdoors

10. Donate Something

11. Volunteer to Aid Needy People

12. Regular Exercise

Final Thoughts on Positive Thinking

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