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21 Tricks That Improve Your Personal Finance Skills

June 25, 2019 by Power of Positivity

Personal finance skills are difficult to come by, but they are so important in the long run. In order to save money for emergencies or retirement, you must be at least decent when it comes to personal finance.

There are many personal finance tips on the web, but some are more important than others. Likewise, some of the personal finance tips have to be implemented before some of the more complex tips can be applied to your life. You have to start somewhere, and the basics are the place to do so.

21 Personal Finance Tips

Try these things when you want to get your money in order.

1. Create a budget.

Most people don’t realize just how important a budget is when it comes to their personal finances. Skipping this step can be devastating to your finances, and can leave you with too much month and not enough money.

You have to know ahead of time how much money you can spend on each part of your life. Budgeting can further benefit your personal finance skills because, once you see where your money is going, you will be able to decide what you want to cut out of your budget. Without this useful tool, you will just notice a decrease in your bank account but have no real register of where the money went.

You have to be sure to include all spending categories when you are creating a budget. These categories may include:

Housing
Utilities
Food (both groceries and eating out)
Clothing for everyone in your family
Pets (food, medical, grooming)
Entertainment (or “extras”)
Transportation (vehicle payment, insurance, gas, maintenance)

2. Learn to negotiate.

When it comes to salary, interest rates, vehicle costs, or any other financial aspect, you should be comfortable negotiating. Never settle for what you think isn’t fair, but you also have to remember to be fair yourself. Most often, if you are respectful and fair with your negotiation, you will get a bit more of a break (or a salary increase).

3. Force yourself to separate needs from wants.

When you think that you “need” a new cell phone, reconsider that thought. Ask yourself if your current cell phone still works to make phone calls and send text messages and if you are still able to search and take pictures. If you answer ‘yes’ to all of those, you don’t “need” a new cell phone, you “want” a new cell phone.

This should be your thought process with all material items in your life. If your current item still works, then you should put it in the “want” category, and come up with a savings plan to buy it.

4. Educate yourself on interest rates.

Interest rates could cost you a ton of money over the course of your repayment plan. When it comes to any kind of loan (vehicle, mortgage, etc.) or credit card, you should check the interest rates before you ever apply.

Additionally, if you are offered a loan or a line of credit and the interest rate is higher than you’d like it to be, you can try to negotiate to bring the rate down. If the rate cannot be brought down, you should just pass on the loan or credit. High interest rates could mean that you pay double or triple what your original cost would have been.

5. Invest money wisely.

By investing your money, you are taking a step to grow your money in another way. This is one way to save up money for retirement, with a higher rate of return than most other options offer. Investing is also a way for you to keep up with never ending inflation, ensuring that your savings doesn’t lose value over the years.

6. Never pay full price for anything.

Unless the item or service you are paying for doesn’t ever go on sale or have some type of deal available, you should never pay the full price. Be patient and plan ahead. Wait to buy until the price comes down at least a little, and you’ll save some money.

If you do this with every purchase you make, you will save a noticeable amount of money throughout a year. This allows for more saving, paying off debt, or investing.

7. Upcycle whenever possible.

Upcycling is becoming increasingly popular and occurs when an old, unwanted item is used to create something different. Lumber and other types of wood can be upcycled into furniture.

Any type of container can be upcycled to become a planter, and an old dresser can be used as a bathroom vanity. If the dresser can’t be used as a vanity, the drawers can be used as shelves. The possibilities are endless when it comes to upcycling, so you just have to remember to take something old (or just unwanted) and make it into something new and desirable.

8. Prepare all food at home.

Eating out is expensive. When you make a habit of it, you are wasting a large amount of money each month. Instead of going out to a restaurant or fast-food joint each day for lunch, pack something from home instead.

Not only will you save money, but your body will thank you for the more nutritious food options. You can prepare sandwiches, chicken and rice, soup, or you could even take dinner leftovers from the day before.

9. Try DIY projects.

Instead of paying more money for items that are already made, try to make things on your own. You can build yourself a bench, or you can even put in your own flooring. If you need a hair trim, research a DIY method for a hair trim.

You can do DIY projects for so many things, and it will save you so much money almost instantly. Whenever you want something new, ask yourself if you can make it yourself for cheaper. The money saved will likely be well worth the time and effort you put into it.

10. Learn to say no to things that cost you money.

You don’t have to buy something from every fundraising catalog brought to your door. Likewise, you don’t have to order magazine subscriptions to help with random causes, either. If you don’t want (or need) any of the items, politely say no.

Your personal finance is worth more than any of the wasted money on items you didn’t really want. Additionally, if someone invites you somewhere that costs money (or may cost money once you get there) and you really aren’t that excited about it, just say no to this, as well.

11. Do all of your shopping at one time.

This trick can make you have better personal finance skills in multiple ways. First, you will be using less gas (and, in turn, less money) going back and forth to stores. Secondly, whenever you walk in the store, there is a high chance that you pick up something you don’t really need. Doing all of your shopping at one time can save you from the random impulse purchases.

12. Be happy with what you already have.

Be content with your “old” laptop or cellphone. There is no need to spend money on new items when you should be happy with what you already have. This concept goes for all things in your life, you should really just focus on being thankful.

You don’t need a newer car if your old one works just fine, and you don’t need new furniture each year. Appreciate that you already have these things, and move on without buying what you don’t need.

13. Start an emergency fund.

An emergency fund should cover all of your expenses for 3-6 months. This is in case someone in your family becomes extremely ill, you lose your job, or some other extreme situation occurs that prevents you (or your spouse) from earning an income.

To do this, simply transfer money into a separate saving account each time you get paid. This money isn’t to be touched at any time unless you are in desperate need and have no source of income.

14. Use envelopes for anything you have to spend money on.

This is an old concept, but it works really well. Set a grocery budget and each time, pull out that exact amount of cash. Put this cash in the envelope, and that is all you have available to spend on groceries.

You should do this with gas money, spending money, and money for holiday spending, as well. It helps you keep track of how much you have already spent, how much more you can still spend, and it prevents you from overspending. If it helps, you can leave your debit and credit cards at home and only take the envelopes of cash with you when you go out.

15. Don’t get a car loan.

This may not be possible for everyone, but if you have the means to buy a used car outright, do that! You don’t need the newest car, and if you can save hundreds of dollars each month (instead of putting it toward a vehicle loan), you can use that money to pay off other debt.

16. Be aware of your credit score.

One of the most important personal finance tips is to know your credit score. You will be able to quickly notice any drastic changes and see what is causing issues on your credit score. You can’t have excellent personal finance skills if you don’t know your credit score, and not knowing can cost you quite a bit of money. If you encounter any problems with inaccuracies or disputes on your credit report, consulting with an experienced FCRA lawyer can help you resolve these issues and protect your financial well-being.

17. Have insurance plans.

Health issues can cause serious damage to your finances. If anyone in your family is diagnosed with a serious disease or illness, the treatment and other medical necessities will likely be very expensive. To prevent putting yourself into serious debt over it, everyone should have health insurance.

Other insurance policies that should be in place include:

Vehicle
Homeowners
Life

If you need to file a claim for home damages that are covered by your insurance policy, you may want to contact professional claims adjusters like LMR Public Adjusters to inspect your property and determine how much your compensation should be.

18. Set financial goals for yourself.

Figure out what you want most out of your financial situation. Paying off debt may be your goal, or simply putting all of your bills on auto-pay. Saving a certain amount of money for emergencies is a good goal, as well.

The more specific you make your goal, the more likely you will be to reach it. Keep track of your financial goals in a notebook or planner.

19. Find a side hustle that you enjoy.

Side hustles don’t have to take much time, and you should always enjoy this method of making money. Some ideas include:

freelance writing
website building
graphic design
furniture repurposing

20. Work to pay off all debt, and avoid accruing new debt.

With debt comes interest rates and, inevitably, spending more money than you should have.
Types of debt may include:

credit cards
student loans
mortgage
vehicle loans
personal loans

This isn’t to say that you should cancel all of your credit accounts. Having open lines of credit is actually a good thing. It only becomes a problem when those accounts are maxed out, or when only the minimum payment is being made each month. In situations where you need extra funds but don’t want to risk your assets, no collateral loans offer a smart solution, allowing you to borrow without putting your property on the line.

21. Save money right when you get it.

Don’t wait until the spending is all done to save what is “left”. Instead, you should put money into your savings account as soon as you get paid, and then spend what is left.

Final Thoughts On Tricks for Personal Finance Skills

Changing some of your habits may be the trick to developing better personal finance skills. Once you have implemented some (or all) of these personal finance tips, you should notice that your financial situation has improved. This will allow you to live more comfortably and save for your future.

Fiber Rich Foods: 30 Healthy Additions to Your Diets

June 25, 2019 by Power of Positivity

Fiber is an essential nutrient that should be the mainstay of any well-rounded and healthy diet! Eating fiber rich foods helps to keep your digestive system functioning at peak capacity, helps maintain even blood sugar levels, and promotes a healthy heart!

It can be difficult for some of us to get in enough fiber throughout our day to meet the recommended daily amounts. 25 grams of fiber is recommended for women, and for men, nearly 40 grams are recommended! If you take stock of your current diet, you’d be surprised to find that you likely aren’t even coming close to these numbers!

In order to meet or exceed the recommended daily value of fiber, you must actively seek out fiber-rich foods. To help you meet your daily intake goals, what follows are 30 of the most fiber rich foods you can add to your diet:

30 Fiber Rich Foods

1. Pears

Pears are rightfully a very popular fruit. They’re very nutritious and tasty, and with nearly 5.5 gram of fiber contained in just one pear, they’re a great addition to your diet!

2. Strawberries

Strawberries are one of the healthiest berries around! They’re also a delicious and versatile ingredient that lends itself well to a variety of dishes. With nearly 3 grams of fiber contained in a single one-cup serving of strawberries, they are hard to beat!

3. Avocado

Unlike most other fruits the avocado is brimming with large amounts of beneficial fats. Naturally low in carbs, the avocado is high in many vital nutrients and with nearly 10 grams of fiber contained in a single cup, they’re a safe bet!

4. Apples

The phrase “An apple a day keeps the doctor away” isn’t for nothing! Apples are wonderfully sweet and nutritious fruits that provide long-lasting satiety. With 4.4 grams of fiber in just 1 apple, it’d be a mistake to not include one in your daily intake!

5. Raspberries

Raspberries have a unique tart flavor, and are among the healthiest of berries! Chock-full of vitamins and minerals such as vitamin C and manganese, the raspberry is a great addition to any diet. With 8 grams of fiber in a single one cup serving, they’re a great way to meet your daily intake goals!

6. Bananas

Bananas are an amazing source of vitamins and nutrients that provide your body with a quick energy boost due to the healthy carbs and electrolytes contained. With roughly 3 grams of fiber in a single banana, they are a great source of clean energy for your body.

7. Carrots

Carrots are a wonderfully crunchy vegetable that packs a real nutrient punch! These orange wonders are high in many vitamins and minerals including vitamin B6 and K, plus beta-carotene and magnesium, making them a nutrient-dense addition to any meal plan. With 3.6 grams of fiber available in a one cup serving, the carrot is a great fiber source.

8. Beets

Beets have a beautiful purple or red color and pack a whole lot of beneficial nutrients into a small package. On offer in a single cup of beets are 3.8 grams of fiber, plus a healthy dose of iron, folate, manganese, potassium, and copper!

9. Broccoli

One of the healthiest vegetables available to add to your diet is broccoli! Broccoli is a cruciferous vegetable, one of which that is probably the most nutrient-dense available! With 2.4 grams of fiber per cup, it’s hard to go wrong with broccoli!

10. Artichoke

More than any other vegetable, the humble artichoke packs over 10 grams of fiber in just one serving! Artichokes are a great addition to a variety of dishes, including dips, pasta, and salads but for some reason are often overlooked. Consider adding the artichoke to your next meal!

11. Brussels Sprouts

Similar to broccoli, brussel sprouts are another cruciferous vegetable with a good variety of vitamins and minerals available, plus a hefty dose of fiber. With 4 grams of fiber available in just 1 cup, brussel sprouts are one of the most fiber rich foods!

12. Lentils

Lentils, above all else, offer you one of the most affordable sources of fiber and calories available! They also feature a good amount of protein and other vital nutrients which make them hard to argue against! In just 1 cup of cooked lentils, you can gain 15.6 grams of fiber!

13. Kidney Beans

Kidney beans are one of the most popular legumes around, and with good reason! They are brimming with vegan protein and a plethora of other vitamins and nutrients. With 11.3 grams of fiber in a prepared cup, kidney beans are an incredibly nutritious way to reach your daily fiber goal!

14. Split Peas

Split peas are another great source of fiber! The split pea is derived from peas, where they are first dried, split open, and then peeled. With 16.3 grams of fiber in one cooked cup of split peas, they are a great addition to your diet.

15. Chickpeas

Another member of the legume family, the chickpea is another nutrient-dense option, and is an amazingly healthy fiber source! 12.5 grams of fiber is available in just 1 prepared cup of these legumes.

16. Quinoa

Over the past several years, quinoa has seen a sharp rise in popularity, and with good reason! One cooked cup of quinoa contains 5.2 grams of filling fiber, and with many other vitamins and nutrients available, they are hard to pass up!

17. Oats

One of the healthiest and lowest glycemic index carb sources available, oats are a great addition to any diet. Oats are chock-full of minerals vitamins and beneficial antioxidants. They feature a soluble fiber known as beta-glucan, which provides you with better blood sugar regulation and improved cholesterol levels. With 16.5 grams of fiber in a cup of raw oats, they’re a great addition to your diet!

18. Popcorn

One of the best snack foods around is popcorn. It is very low in calories but high in ultra-filling fiber! Be sure to avoid adding too much butter or salt to this great snack. Otherwise, you may negate some of the health benefits! In a cup of popped popcorn, you’ll consume 1.2 grams of fiber.

19. Almonds

Almonds are an incredibly nutrient dense food that is full of healthy fats! A member of the tree nut family, almonds contain substantial amounts of manganese, magnesium, and vitamin E. With 3.4 grams of fiber available in just 1 ounce, they are a healthy and filling addition to your meal plan.

20. Chia Seeds

Once relatively unknown, the chia seed has become a common ingredient in many homes! They’re quite nutrient dense, and offer you phosphorus, calcium, and magnesium in good amounts. For their size, they could be considered the best source of fiber available to you, with 10.6 grams available in just one small ounce serving!

21. Sweet Potatoes

Sweet potatoes are one of the healthiest foods available to us and offer you a sweeter means of meeting your daily fiber intake goals. Aside from the 3.8 grams of fiber available in a single sweet potato, significant amounts of B vitamins, beta-carotene, and various other vitamins and nutrients are available.

22. Dark Chocolate

Who could argue against adding chocolate to their diet? Dark chocolate is full of vitamins and nutrients and is among the most antioxidant and fiber rich foods available. Be sure that you go with dark chocolate that is at least 70% cocoa to avoid the unnecessary added sugars that can negate it’s various health benefits! In a single 1 ounce piece of dark chocolate, 3.1 grams of fiber are available.

23. Peas

Peas are another great vegetable to add to your diet if you’re seeking out some more fiber rich foods. In just a single cup, 9 grams of fiber are available!

24. Whole Wheat Pasta

If you’re a fan of pasta, consider making your next Italian-themed dinner with whole wheat pasta instead! In a single cup of whole wheat pasta, 6 grams of fiber are available!

25. Brown Rice

For a more natural and less processed carb source, as an alternative to whole wheat pasta, consider brown rice! Where a cup of white rice only offers you a measly 2 grams of fiber, a cup of brown rice will net you 4 grams!

26. Prunes

If you’ve ever had digestive upset in the past, prunes have likely been recommended to you. Prunes, like most dried fruits, contain added sugar alcohols which offer a laxative effect, and when combined with 12 grams of fiber in a single cup, they are sure to provide relief!

27. Oatmeal for a Fiber Rich Breakfast

The real breakfast of champions! Oatmeal is your best option if you are a serial cereal eater! With a plethora of nutrients and vitamins available, a good amount of protein, and nearly 8 grams of fiber in a serving, oatmeal is an incredibly versatile option to add to your morning meal!

28. Edamame

Edamame is featured on nearly every Japanese restaurant menu and with good reason! They’re an incredibly healthy way to start your meal! With 8 grams of fiber in one cup, they’re a great source of fiber, that’ll help ensure you don’t overeat over the course of the rest of your meal!

29. Flax Seeds

A single tablespoon of flax seeds contains 3 grams of fiber, and with a good bump of healthy fats available as well, they’re a great natural supplement!

30. Corn

Corn is a tasty and nutritious addition to any diet! You’ll take in 12 grams of fiber in a single cup of corn!

Final Thoughts On Fiber Rich Foods

If before now you had not thought about how much fiber was included in your diet, now is the time to change! Of course, once you’re armed with the knowledge about what foods are the best sources for healthy and satiating fiber, you should now have no issues reaching your daily fiber goals! Try to include at least 1 serving of these fiber-rich foods in each of your meals, and you’ll be hitting your fiber intake goals, no problem!

31 Positive Quotes About Work To Keep You Motivated

June 25, 2019 by Power of Positivity

Hard work doesn’t happen by accident. The greater your dreams, the harder you’ll need to work. In life, there will never be a moment where hard work isn’t required. While we all need a balance of relaxation and work, it can be difficult to stay motivated.

Positive Quotes About Work

If you need that extra push to encourage yourself to take your work ethic to the next level, keep reading and find your new affirmation. The following quotes are inspired by some of the world’s greatest thinkers and dreamers:

1. “One needs three essential things to achieve something worthwhile: hard work, stick-to-itiveness, and common sense.” —Thomas Edison

These types of positive quotes explain that the greatest achievements in life hardly happen by accident. The more consistent we are and the harder we work, the likelier we are to achieve our dreams.

2. “In order to grow, we must work. We will never develop intellectually or physically without first putting forth effort—which always requires work.” —Calvin Coolidge

Life isn’t easy. At times, we may be tempted to think we can achieve our goals by willing them into reality. The truth is that only after our greatest efforts that we experience what we hope to achieve.

3. “Individuals that have reached the top of a mountain didn’t arrive there by falling.” —Unknown

This quote paints a picture reminding us of how hard we must work to get to where we want to go. Regardless of what your personal mountain may be, the only way to get there is to climb.

4. “Without hard work, you’re only going to grow weeds.” —Gordon B. Hinckley

This gardening analogy likens our personal growth to a garden. If you hope to grow more than weeds in your life, you need to put in more than the minimum amount of effort.

5. “Don’t give up. While the beginning may be the hardest part, you’ll be rewarded for your consistent hard work.” —Unknown

Giving up isn’t an option. Regardless of how hard life may get, keep going. Keep pushing and working hard and you’ll reap the rewards soon enough.

6. “Happiness is more than the possession of money—to be truly happy, you must achieve. Happiness is in the thrill of your creative effort.” —Franklin D. Roosevelt

The former president got this quote right. Even though most of our energy goes into making money, that isn’t where happiness is found. We must use our creative energies to accomplish our deepest desires in order to truly find happiness.

7. “The harder you work, the more luck you will have.” —Thomas Jefferson

Positive quotes like this one speak to the power of making your own luck in life. The more you work to achieve your dreams, the more opportunities you’ll be able to take advantage of.

8. “Success is about more than greatness—it’s about being consistent. Consistent work creates success. Greatness will follow.” —Dwayne “The Rock” Johnson

Too many people are under the impression that success only happens for a select few that are “lucky”. True success isn’t about luck—it’s about working hard day in and day out to create the future that you want.

9. “Hard work highlights one’s character: while some roll their sleeves up to get to work, others never turn up to work at all.” —Sam Ewing

Work isn’t inherently fun. At time’s it’s even painful—show up anyway.

10. “Quality is more valuable than quantity. A home run is far more important than two doubles.”—Steve Jobs

As Steve Jobs shares in positive quotes like this one, the quality of the work you do will always shine brighter than the quantity of what you create. Do a better job now so you can do more later.

11. “Perseverance is the work that must be done after you tire of the work you’ve already completed.”— Newt Gingrich

The thing about hard work is that it’s constant. While you may tire of hard work, you must keep going. The more you persevere, the further you will go in life.

12. “I work hard and play hard as well. I love life as I believe that life loves those who love it.”—Maya Angelou

Life is about balance; work hard now so you can enjoy everything life has to offer.

13. “Dreams don’t become a reality as a result of magic. It is through sweat, hard work, and determination that makes dreams work.” —Colin Powell

Magic isn’t real, but hard work is. Put in the effort now and watch your dreams unfold magically before your eyes in the future.

14. “The person you are tomorrow starts with what you decide to do today.” —Tim Fargo

Every action we take has a consequence. Work on becoming a better person tomorrow by wisely choosing what you give your time to today.

15. “Know what the difference is between triumph and try? All it is is a little umph!”—Marvin Phillips

Positive quotes about work like this one show just how capable we all are at making our dreams a reality. With a bit of motivation and effort, we can accomplish anything we put our minds to.

16. “Developing a strong work ethic now is key. Your work ethic will follow you wherever you go in life.”—Tyler Perry

Wherever life may take us, we will always need to keep working hard. Start redefining your work ethic now by giving as much effort as possible in everything you do.

17. “Your dreams only work if you do.”—John C. Maxwell

Want your deepest desires to work out? Then get to work.

18. “The greedy person is different than the ambitious person as the former isn’t prepared to work hard for things they desire.” —Habeeb Akande

If you want everything you desire in life, you must work for it. While someone without the desire to work might be labeled as greedy, those that work hard deserve every good thing that is coming their way.

19. “Success depends on very important glands—your sweat glands.” —Zig Ziglar

This quote highlights the real work that goes into success. Without blood, sweat, and tears, you won’t be able to achieve your deepest desires.

20. “I’d rather wear myself out from hard work than rust out from stagnation.” —Theodore Roosevelt

We are all more capable than we realize. Why let ourselves rust out when we can push ourselves to the limit, working as hard as possible?

21. “Work hard, assert yourself, and use your imagination to shape the world as you see fit.” —Malcolm Gladwell

The harder you work, the more opportunity you have to create your ideal world.

22. “Build your work ethic by doing what you need to. Work hard and learn by doing.” — Alex Spanos

Our responsibilities teach us how to get what we want in life. We learn very important lessons by getting to work and taking care of what we must. These lessons should be applied to everything else we do in the future.

23. “Don’t be afraid to enjoy life, but make sure you work hard, study hard, set higher standards, and learn to say ‘No.'” —Nia Long

Just as it is important to work hard, positive quotes like this show us that we need to learn how to make our lives work for us. By setting high standards and saying “no” when we need to, we’ll be able to keep working with the same level of consistency.

24. “Every time you don’t give your all, it’s that much easier for your competition to win.” —Unknown

Life isn’t necessarily a competition, but to truly be successful, you have to come out on top. The only way to win in these scenarios is to give your all.

25. “It’s not about not getting knocked down; it’s about every time you get back up.” —Vince Lombardi

Getting knocked down is part of life. What will you do to make sure you can get up just as fast as you fell down? How can you work to prevent the same things from knocking you down again?

26. “Don’t give up! Rejection and failure are the first steps to succeeding.” —Jim Valvano

Think of failure and rejection as life’s greatest teachers. Positive quotes like this show us that while failure doesn’t feel that great, it means we’re on the path to success.

27. “Most people never know how close they are to success when they give up.” —Ross Perot

Tempted to toss in the towel? While it may feel better than being rejected, you’re likely closer than you realize to succeeding.

28. “There may be other people that are more talented than you; that doesn’t give you an excuse to let others work harder than you.” —Derek Jeter

Talent isn’t the defining factor of what makes someone successful. There will always be someone that is more technically talented than you–work hard anyway.

29. “Train hard, become hard, and you’ll become harder to beat.” —Hershel Walker

The more you train, the stronger you’ll be. The more you work, the further you’ll go.

30. “You’re only a loser once you quit trying.” —Mike Ditka

Failure and giving up aren’t the same thing. Just like the positive quotes about work teach, don’t quit, don’t give up-keep going.

31. “If you can’t play better than them, work harder than them.” —Ben Hogan

If you’re outplayed that doesn’t mean you’ve lost—this is simply an opportunity for you to improve your work ethic. Learn to work harder and you’ll find a way to win.

Final Thoughts on Positive Quotes About Work

Treat these positive quotes like life lessons or affirmations. Anytime you’re tempted to throw in the towel, remember what these great leaders and thinkers have said.

Hard work is something that no one can take away from you. Keep going and you’ll see how far your blood, sweat, and motivation will take you.

21 Tips For A Happy (And Healthy) Pregnancy

June 25, 2019 by Power of Positivity

Approaching a new pregnancy is exciting. Throughout the next nine months, you’ll undergo an incredibly transformative experience that is sure to change your life forever. As you go through every step of your pregnancy, you must make sure to do everything possible to stay healthy and ensure that your growing child does the same.

The Healthiest Pregnancy Tips

Whether you’re a first-time mom or a seasoned parent, no two pregnancies are ever exactly the same. To make sure you and your baby are as healthy as possible during this pregnancy, consider the following pregnancy tips:

1. Adjust to a Better Sleeping Position

As you go through your pregnancy, your body will start to adjust to all the new changes.

Getting comfortable enough to sleep properly is a priority. If you usually sleep on your back, this position can put stress on the baby and your body during pregnancy. Similarly, this position can also make breathing uncomfortable.

Any other position that keeps you off your back or stomach should be safe during your first trimester. However, as you approach your third trimester, switch to sleeping solely on the left side. This will keep your spine straight and ensure that your baby is receiving essential nutrients and blood flow.

2. Practice Prenatal Exercises

Exercise is essential to a healthy pregnancy. While you may question how safe it is to exercise during pregnancy, getting your blood flowing to support your fitness will boost your mood, improve circulation, control your weight, and help you rest well at night.

Moreover, regular exercise during a healthy pregnancy will help you build your endurance for the birthing process. As such, try to perform 30 minutes or more of walking, yoga, or Pilates every day.

3. Create Your Birthing Plan

While it’s true that every aspect of your pregnancy won’t go according to plan, having a birth plan ready to go will help to put you at ease. Planning out as much as you can in advance will make the entire birthing process less stressful.

When creating your birth plan, keep the following things in mind:

Who should be present at the birth
Procedures to avoid
Ideal labor and delivery positions
The clothing you’d prefer to wear during the labor and delivery process
Your pregnancy playlist
What pain medications you’d prefer
A contingency plan for complications

4. Practice Kegel Exercises

Kegel exercises serve to strengthen your pelvic floor muscles. These exercises support your bowels, vagina, uterus, and bladder. Additionally, regularly doing Kegel exercises will help you avoid hemorrhoids and may speed up healing after childbirth.

5. Track Your Weight Throughout Your Pregnancy

Though many pregnant women believe they are eating for two, the average woman only needs 300 calories more than what she was consuming before getting pregnant.

In order to stay on top of your weight gain, it is important to keep track of where your calories are coming from and how much weight you are gaining. At the same time, when you are pregnant, it is not the time to diet or try to lose weight. Make sure your body is getting enough nutrients to support yourself and the new life growing within you.

6. Upgrade Your Shoes

Whether or not you’re on your feet a lot throughout the day, you’ll need to change your shoes throughout your healthy pregnancy. As your pregnant belly expands, your body’s center of gravity will change as well. All these changes put extra pressure on your feet.

Pregnancy can also lead to edema, which will make your ankles and feet swell. To accommodate all these changes, it is important for you to wear shoes that fit properly and support your increased weight.

7. Skip the Sauna Visit

Though a trip to the sauna may sound like a great idea for relaxing, the increase in temperature isn’t always the best for pregnant women. Having a body temperature that exceeds 101 degrees Fahrenheit during a mother’s first trimester has been proven to increase the risk of the baby developing birth defects.

Speak to your doctor before taking a trip to the sauna to ensure that the temperature will be safe for you and your baby.

8. Eat Foods High in Folate

Folic acid or folate is incredibly important for fetal development as it aids in the formation of red blood cells. During a healthy pregnancy, mothers should increase their intake of this vitamin to 200 mcg daily.

Foods highest in folate include beans, asparagus, artichoke, spinach, soybean, yeast, and peas.

9. Reduce Your Caffeine Intake

Caffeine can be difficult to cut out of your diet, but a steady intake of caffeine may worsen the kicks and punches you feel from your baby. As a diuretic and stimulant, caffeine can also easily cause dehydration.

Moreover, caffeine has been tied to preterm delivery, premature labor, birth defects, and reduced fertility. Try to find healthier alternatives to your daily dose of caffeine.

10. Stretch Your Legs at Bedtime

Leg cramps during pregnancy are quite common for mothers during the second and the third trimester. These cramps can be prevented if you stretch your legs out before you go to sleep each night.

11. Add in Omega-3s

Fish is an important food to include in your diet as it is high in omega-3s. Omega-3s are essential for pregnant women; they have been proven to aid in proper brain development and function for both the mother and the baby.

To add more omega-3s to your diet, eat more shrimp, catfish, canned tuna, salmon, and other fish that are low in mercury levels.

12. Avoid Lunch Meat and Soft Cheese

Foods like processed meat and soft cheeses tend to contain additives and bacteria that can be harmful to your baby.

Stay away from the following processed foods during your pregnancy:

Brie, goat cheese, feta, and soft cheese
Undercooked or uncooked fish or other meat
Hot dogs and lunch meats

13. Protect Your Skin

During pregnancy, your skin is highly sensitive to sunlight. If you don’t properly protect your skin, you’ll be more prone to developing skin discoloration.

Protect your skin during pregnancy with all-natural sunscreen, moisturizer, and a wide-brimmed hat to cover your face. Additionally, try to stay inside during the peak sun hours.

14. Fly in the Second Trimester of Pregnancy

Many women wonder if they can fly while they’re pregnant.

The best time to fly during pregnancy is during the second trimester. At this time, your after morning sickness will have subsided. More importantly, the fetus will be well implanted, meaning you aren’t as likely to experience early complications.

15. Indulge in Your Cravings

Pregnancy cravings are the butt of many jokes, yet something most women experience. These cravings often indicate that your body is lacking in certain nutrients.

If you have wild cravings for healthier foods, it’s okay to indulge in them.

16. Know When You Need Help

By tuning into your body, you’ll be able to identify what feels “normal” during pregnancy and what doesn’t. If you sense that anything is wrong, it’s better to be safe than sorry.

Oftentimes, if there are any complications with your pregnancy, these problems are more likely to be resolved quickly if the doctor can intervene as early as possible.

The following scenarios are signs it’s time to call your doctor:

Pain, bleeding, cramping, or fever
Passing tissue from your uterus
Vomiting three or more times a day
Pelvic pain
Painful urination

17. Treat Yourself Well

Self-care during pregnancy is important to keep mothers from becoming exhausted and overwhelmed during pregnancy. Taking the time to rest is something all mothers must prioritize during their pregnancy.

Make it a point to relax every day. Whether you take a long bath, drink your favorite tea, or enjoy pampering with similar activities, finding moments throughout the day to rest and relax is essential for your changing body.

18. Use More Coconut Oil

Coconut oil is helpful when hydrating your skin. As your body grows to accommodate your baby, your skin expands as well. Using coconut oil on your skin will help to prevent stretch marks. Similarly, using coconut oil after giving birth will help to bring your skin back to what it was before pregnancy.

19. Swim Frequently

Swimming is a great exercise for pregnant women. The weightless environment of a pool, lake, or ocean is ideal for stretching your joints, ligaments, and muscles.

Additionally, regular swimming helps to relieve your aches and pains as you work to stay active.

20. Eliminate All Toxins

Your unborn child is particularly susceptible to toxic chemicals. During pregnancy, do your best to eliminate all toxins like paint fumes and chemical cleaning solutions.

Similarly, it’s best to avoid alcohol, certain hormone inhibitors, nail polish, and similar products that will compromise the health of your baby.

21. Get a Pregnancy Massage

Massages are a good way to reduce your anxiety and relieve any tension. Prenatal massages work to eliminate the joint pains, aches, and related anxiety common in pregnancy.

Maternity massages also help to reduce swelling, fight nerve pain, and increase lymph and blood flow. To get the most out of this experience, be sure that you visit a certified masseuse that is familiar with prenatal techniques. These massage therapists should avoid using clary sage, rosemary, or juniper essential oils to ensure a healthy pregnancy.

Final Thoughts on Pregnancy Tips

What you do (or don’t do) during pregnancy is critical to the health of your baby. During these nine months, it’s important that you take care of your body by eating well, exercising regularly, avoiding toxins, and allowing yourself time to rest.

A healthy and happy pregnancy is possible if you do your best to take care of yourself throughout every trimester of your healthy pregnancy. Keep this guide of pregnancy tips in mind to ensure that both you and your baby are happy during these next nine months.

Scientists Explain What Happens to Your Body When You Drink Water Every Day

June 25, 2019 by Power of Positivity

Water is such an essential component of our biology that we could die within three days without it. What else would you expect considering that, on average, 60% of our body weight is made up of water? Making sure to drink water isn’t just a necessity to stay alive, but also serves to benefit our bodies in multitudes of ways. Some of those ways may surprise you.

Science has explained 10 things that happen to our bodies when we drink enough water every day.

Where does all our water go?

We all hear that we are supposed to drink 8-10 cups of water a day. That’s a simplified way to put it, and the easiest way to remember. According to the Mayo Clinic, women need 11.7 cups or 2.7 liters, and men need 15.7 cups or 3.7 liters. Those numbers are not set in stone, however. There are variables that must be considered to allow for some flexibility.

Are you exercising? It is recommended that a person should drink water before, during, and after a workout in addition to the usual amount of daily intake. This is to accommodate for sweating, which will excrete water from your body. It also aids in replacing minerals lost.
The type of environment or climate you are in. If you are in a hot, dry or humid climate, then hydration will be more important than a cool, moist area.
Are you sick? Having a fever, vomiting, or diarrhea can cause you to lose bodily liquids quickly. It is essential to drink water when you have these symptoms to ensure that you do not dehydrate. Having bladder infections, kidney stones, and urinary tract infections will also require more water to help flush out your body.
Are you breastfeeding? A woman who is breastfeeding must increase water intake to about 13 cups of water a day according to The Office on Women’s Health.

The really good news about the amount of water that we need is that we aren’t limited to only drinking water. There are some delicious foods that contribute to our daily amount.

Below is a list of the highest water-based foods:

90-99% water-based foods: cantaloupe, strawberries, watermelon, lettuce, cabbage, fat-free milk, celery, and squash.
80-89% water-based: yogurt, fruit juice, apples, grapes, carrots, pears, pineapple, cooked broccoli, oranges
70-79% water-based: bananas, avocados, cottage cheese, ricotta cheese, cooked corn, baked potato, and shrimp.

While drinking water is essential, do not mistakenly believe that we can never drink too much water. You most definitely can drink too much.

Excessive water will result in diluting the amount of sodium in your blood because your kidneys are unable to rid the body of the extra water. This is called hyponatremia and it can be life-threatening. Fortunately, it is not very common. Yet there are internet contests regarding “who can drink a gallon of water a day.”

Even if you are “only” consuming a gallon of water, you do not include the potential 20-30% of the water from food or other drinks containing water. Please, be aware that it is possible and dangerous to drink too much water.

How do I know if I need to drink water more often?

There are certain biological warnings our bodies give us if we have neglected to drink enough water. One of the most common signs is the color of our urine. Your urine is supposed to be light yellow or almost clear. Urine that comes out a darker shade of yellow or almost orange and has a strong odor is a big sign that you need to consume more water.

A few of the other signs of dehydration include:

Feeling tired.

Our entire body needs water, including our blood. When we don’t drink enough, our blood thickens and causes undue stress for the heart to pump oxygen and nutrients to the rest of the body. As a result, we feel fatigued.

Dry skin.

Be kind to the largest organ on your body, and it will help you look younger. In order for our skin to maintain its elasticity, it requires moisture. Lotion or oils only provide moisture to the first layer of skin. Water is what truly keeps it hydrated.

Less urination.

When you take in less water, your kidneys attempt to hold onto what water it has to ensure you don’t dehydrate. As a consequence, you will not urinate as often. This can lead to urinary tract infections as the body isn’t flushing out the toxins and bacteria. This can also lead to water retention.

Muscle weakness.

As our body is pushed to survive on less water, our bodies begin to pull water from our muscles. This may cause our muscles to release a chemical that begins to break down our muscles.

Should you not consume enough water over a period of time, various conditions could arise, which can have serious consequences for your overall health. Additionally, you can be dehydrated and not “feel” thirsty. This is because your brain has decided that for whatever reason, you must not need the signal since you have previously ignored it for an extended period of time.

The only way to flip the switch back on is to push yourself to drink consistently again.

What happens to my body when I make sure to drink water every day?

Drinking enough water every day isn’t a fad concept. Legitimate scientific evidence points out how crucial it is to our overall health. Medical News Today pinpoints some of the top reasons:

1. Lubricates joints.

You probably don’t associate water with your joints, but they are comprised of about 80% water. Drinking enough water ensures that your joints retain their shock-absorbing ability.

2. Forms saliva and thins mucus.

Saliva is necessary to digest our food and aids in decreasing cavities and bad breath. It is important that our mucous membranes stay hydrated to keep our eyes, nasal cavities, and mouth moist. Additionally, if you have sinus problems, staying hydrated helps to loosen mucus, allowing it to drain easier and prevent congestion.

3. More energy.

More water equals better blood flow and more oxygen. Water is necessary to prevent our blood from thickening, which strains our heart and adds further pressure on the cardiovascular system. Our entire body relies on nutrients and oxygen being carried to all the tissues, organs, and our brain in order to operate adequately. When our body is working at 100%, we feel better and have more energy.

4. Healthy skin and hair.

As mentioned above, the majority of the hydration our skin receives is from the water we drink. When we are drinking enough, proper oils are released to moisten skin; therefore, our skin has a more filled-out appearance with a healthy glow. Additionally, we have better blood flow to our faces and limbs, which adds color and stimulates collagen production. Releasing oils and increased blood flow and nutrients are also useful to hair growth. Hair that isn’t receiving enough water becomes dry, brittle, and possibly leads to hair loss.

5. Regulates body temperature.

To prevent our body from overheating, we sweat. That sweat creates a process through cooling that decreases our body temperature. For women in peri-menopause or menopause, drinking a lot of water can aid in reducing hot flashes in comparison to if you don’t hydrate. Additionally, when properly hydrated, you are better able to handle warmer environmental temperatures without side effects.

6. You Flush toxins when you drink water.

Water aids in flushing toxins in multiple ways: through sweating, through our kidneys, by easing the process of eliminating waste from our colon, and by helping the liver to filter chemicals. These are the systems that help our immune system handle a build-up of bacteria and other harmful micro-organisms in our body.

7. Increases athletic performance or your workout.

Improved joint lubrication and proper blood flow of oxygen and nutrients to our muscles and heart are essential to our bodies being able to have stamina, endurance, and to build or tone our muscles. Hydration also ensures that your blood isn’t too thick to flow properly and that airways don’t become restricted. In other words, enough water allows for better breathing. It can be detrimental to work out without enough water due to the strain on your heart and lungs.

8. Drink water to increase weight loss.

Drinking a glass of water prior to each meal not only helps make you feel full sooner but also helps to stimulate your metabolism. As a side note, ice water causes your stomach to contract to aid in feeling full as well.

9. Improved mood and concentration.

Our brain must be able to receive nutrients and oxygen in order to release the proper hormones and to fire off the neurons as designed.

10. Allows your colon to operate correctly.

Our bodies will pull water from every possible source they can to maintain their function and purpose. Your colon is no exception. Your colon is designed to pull water from itself to flush out waste. If there isn’t enough water, your colon will pull that water from the waste. This is one factor that creates the dry, hard stools associated with constipation.

Closing Thoughts

Water is probably one of the most essential components for our bodies and brains to operate at 100%. Many of us fail to drink enough water in a day. You are not alone in that. It is such an issue that apps have been designed for you to track how much water you have drunk. There are even water bottles with an alarm to remind you to drink. Personally, that one is my favorite.

Some tips to make water more enjoyable to drink is to add lemon slices or fruit for flavor, freeze water overnight to keep it colder during the following day, drink hot or cold herbal tea, or buy a sugar-free flavoring aid.

I hope this list of 10 things that happen to your body when you drink enough water every day can help convince you of its importance. Try and increase your water consumption by even one bottle a day for a week and see if it makes a difference for you.

Researchers Reveal Why Red Hair Means You Have A Higher Risk For Skin Cancer

June 25, 2019 by Power of Positivity

All kinds of cancer are frightening. But did you know that skin cancer affects a whopping 20% of all Americans before they hit 70 years of age? That’s one in five of all people, making it the most common type of cancer experienced by those living in the U.S.

This is already a worrying enough statistic without considering those who are naturally at a higher risk for the disease. Redheads, for example, are much more at risk for developing melanoma. Although melanoma isn’t the only kind of skin cancer, it is estimated that it will invasively affect around 96,480 United States residents this year alone.

Though it accounts for only 1% of skin cancer cases, melanoma is responsible for the highest number of deaths from skin cancer. In the past 30 years, melanoma cases have risen significantly. Between just 2006 and 2015, there was a 3% increase in cases every single year.

This means that your chances of dealing with skin cancer are relatively high as is – but as a redhead, these risks jump even higher. Is this a cause for panic? Not necessarily – but it is a cause to educate yourself!

Researchers Reveal Why Red Hair Means You Have A Higher Risk For Skin Cancer

1. Understanding Melanin and Light Damage

You may know of melanin as the component that gives us color. This is essentially correct. It is a pigment that works by absorbing the light that it comes into contact with. This allows it to absorb the sun’s ultraviolet radiation, distributing and dissipating it to prevent it from damaging the body.

Ultraviolet radiation is something many people don’t think seriously about, but it can actually be quite dangerous. Prolonged exposure causes damage to skin cell DNA, and this, in turn, can cause a skin cell to mutate into a cancerous one. Essentially, melanin has a positive function: it defends the body against this type of damage. (1)

Melanin is found in areas such as:

Skin
Eyes
Hair

As a general rule, more melanin in the body leads to darker skin, hair, and eye color. This goes further to explain the statistics behind melanoma and skin cancer and racial demographics.

Here are some facts and figures regarding melanoma and melanin:

Those with dark hair have eumelanin as a pigment, which is responsible for helping the body tan in sunlight.
Those with red hair – and lighter hair – have the dominant pheomelanin pigment, which means they are at a higher risk for sunburns instead of suntans.
White people are 20 times more likely to receive a melanoma diagnosis than black people.
Women are more likely to receive a melanoma diagnosis than men before they turn 50.
By the time they turn 65, men are twice as likely to receive a melanoma diagnosis.
By the time they turn 80, men are thrice as likely to receive a melanoma diagnosis.
Melanoma is more common in older individuals but can occur in those below the age of 30, too.
Melanoma is one of the most commonly diagnosed types of cancer in young women.
There is a:
- 92% five-year survival rate among melanoma patients on average.
- 98% five-year survival rate for those with thin, non-spreading melanoma.
- 80% five-year survival rate for those with thicker melanoma.
- 64% five-year survival rate for those with thick, spreading melanoma.
- 23% five-year survival rate for those who have melanoma that has spread very widely.
Using tanning beds leads to a 75% increase in melanoma risk.

Of course, these factors will vary from person to person. You should always make it a point to speak to your doctor before jumping to conclusions.

2. Why Red Hair Means A High Risk For Skin Cancer

We know that redheads typically burn easily under the sun because of their pale skin. Their melanin receptions are unique, with special variants within their MC1R, or Melanocortin 1 Receptor, that make them at higher risk for developing skin cancer.

MC1R is a type of protein and it is responsible for human pigmentation. Until very recently, little was known about it, but recent research has unveiled that MC1R goes through palmitoylation. Palmitoylation is essentially a process whereby the MC1R is modified, and without this process, MC1R simply cannot function correctly.

The variations that red-haired individuals have in MC1R are the reason behind their higher sensitivity to skin cancer. They also have less melanin in their bodies, making them much more susceptible.

But it’s not all bad news, so maintain positive thinking!

Recent research has shown possible ways to provide preventative care against skin cancer. (2)

A study entitled “Palmitoylation-dependent activation of MC1R prevents melanomagenesis” was published in issue 549 of the acclaimed Nature journal back in September 2017. Researchers on the study, in alphabetical order, were:

Baoen Chen
Bo Zhu
Changpeng Han
Chengqian Yin
Chunying Li
Colin R. Goding
Jun Zhou
Rutao Cui
Shuyang Chen
Tongzheng Liu
Wei Liu
Xiang Chen
Xin Li
Xiumei Gao
Xu Wu
Zhi-Xiang Xu

This research involved the use of a special, small type of molecule that they believed could boost the palmitoylation processes within palmostatin B, which is one of the types of MC1R. Once this molecule was added, the specimen (or experimental model) was placed under heavy UV light.

Results revealed that when given palmostatin B treatment, a model would develop melanoma at a much lower rate. This means that the use of palmitoylation-activating processes may be able to prevent the high risk of melanoma faced by redheads – and other at-risk groups.

This study broke a lot of ground as essentially the very first to provide such comprehensive evidence and analytical proof of this effectiveness. As such, we can look forward with positive thinking to a future with better treatment for redheads with melanoma or at risk of melanoma.

3. Types and Stages Of Melanoma

To better understand melanoma, here are all four types of this disease:

· Acral lentiginous melanoma

This type of melanoma is incredibly rare compared to others, and it is not linked to UV exposure. It is also much more common in those with darker skin, usually popping up on the foot soles, palms, and beneath nails.

· Superficial spreading melanoma

By far the most common type of melanoma, This type shows up on limbs most often. It also tends to be slow to spread in the beginning, though it speeds up quickly over time.

· Lentigo maligna melanoma

This melanoma is more common in the elderly, and it usually begins manifesting in locations that are most exposed to the UV rays of the sun. In most cases, it begins with a freckle-like maligna which resembles a stain. Thankfully, it is slow-growing and therefore less dangerous.

· Nodular melanoma

This variety of skin cancer is the most common after superficial spreading melanoma. It might start to show up on the neck, head, and body, and it usually becomes red instead of black. It is also quite quick-growing.

In addition, here are the stages of melanoma and how they are determined.

· Stage 0

In this stage, the topmost skin layer is the only one affected. It is not technically known as melanoma in this state.

· Stage 1

In this stage, the cancer reaches a maximum of 2 millimeters of the skin. It might be ulcerated, but it also might not be. It has not spread elsewhere in this state.

· Stage 2

In this stage, the cancer reaches at least 1.01 millimeters of the skin and may exceed 4 millimeters of the skin. It might be ulcerated, but it also might not be. It has not spread elsewhere in this state.

· Stage 3

In this stage, the original cancer may not be seen any longer. If it can be seen, it may reach more than 4 millimeters of skin. It might be ulcerated, but it also might not be. It has spread to one or a few close-by lymphatic channels or nodes.

· Stage 4

In this stage, the cancer has spread to lymphatic channels or nodes or even organs that are far away from its original site.

4. Symptoms of Melanoma and Additional Risk Factors

If you’re a redhead who goes out in the sun a lot, you may, understandably, want to know about the symptoms of melanoma. This will allow you to take positive action as soon as possible when you spot them. Here are some common symptoms: (3)

Changes in the skin
Color changes to moles
New spots, “stains,” or moles
Shape changes to moles
Size changes to moles
Painful, tender, bleeding, or itchy skin spots or sores
Scaly, rough, or dry spots that are reddish and flat
Unhealed skin sores
Bleeding or ulcerated lumps that are reddish and firm
Shiny, smooth, pale, or waxy lumps or spots in the skin

Are there other causes or situations that put you more at risk of melanoma?

Here are a few factors that increase your risks, aside from red or light hair:

High levels of intermittent sun exposure
A tendency towards blistering after sun exposure
Light eyes
Pale skin that burns easily
High freckle density
A high number of moles
A large number of unusual moles
High freckle development after being in the sun
High sunspot/age spot density
Birthmarks
Family history
Age
Organ transplants

Do note that there is more and more research surrounding melanoma, and all forms of cancer, so more and more information about melanoma will be revealed as more studies are completed. In the meantime, it can help to refer to pictures of melanoma in order to help you determine whether a certain spot or mark is a symptom or not.

Final Thoughts On Why Red Hair Means You Have A Higher Risk For Skin Cancer

Melanoma and other forms of skin cancer are serious and frightening. When you know you’re at a higher risk for developing a type of cancer, it’s easy to become anxious and nervous. But practice positive thinking!

Recent research developments have revealed more and more potential treatments for skin cancer, and, with enough awareness, you can catch symptoms early and better guard yourself against them.