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5 Simple Gratitude Practices that Will Change Your Life

May 29, 2019 by Power of Positivity

Although you may have heard of the term “practicing gratitude,” what does it actually mean? In essence, it is a pathway towards spiritual alignment. One might describe it as moving with life’s current as opposed to against it. For many people, practicing gratitude is a conversation rooted in hyperbole; however, a number of benefits truly come with making it a part of one’s life. In fact, those who have made gratitude/deep appreciation a part of their life have attributed the practice to better sleep, a stronger immune system, and positive emotions. In this article, we will detail five gratitude practices that can positively change your life and how to implement them.

Here are 5 gratitude practices that can change your life:

1. BEING THANKFUL

One of the best ways to experience appreciation is to be mindful of the things you are most grateful for each day. To help make this possible, consider documenting the moments in a gratitude-related journal. This allows you to track spiritual growth and integrate appreciation into your life more and more. That said, every journal entry does not have to be monumental; in fact, small entries denoting your gratitude for life’s small blessing could suffice. For example, you can notate your appreciation for good health, family, and friends.

2. BECOME INTENTIONAL

While it is important to feel excited about the benefits of being deeply appreciative, we don’t want to lose sight of the bigger picture; otherwise, this may adversely affect forward progress. What does this mean, exactly? If getting deep, restorative sleep, for example, is something that you are especially grateful for, you would be doing yourself a disservice by spending countless hours journaling your appreciation. Basically, aim to avoid the things that will impede your ability to be intentional in your practice of appreciation.

In practicing appreciation, keep things in perspective and avoid things that detract from otherwise good experiences. To maximize the benefits of practicing gratitude, also practice mental contrasting, which involves optimism in the face of new habits; this includes noticing the benefits that come with them while remaining consciously aware of how difficult those can be to maintain. For example, if you have quit smoking, the benefit of doing so is good health, which you will undoubtedly appreciate. However, it is equally important to recognize how challenging it can be to remain smoke-free.

3. MAKE GRATITUDE PRACTICES FUN

According to a study conducted by the University of Rochester, inherent motivation plays a critical role in human autonomy. Therefore, if a particular experience does not resonate with you, it is okay to try new things. And yes, this also includes journaling. Basically, practicing appreciation should not feel like a chore but, instead, an opportunity to reflect and give thanks. To help further illustrate this point, whenever you’re experiencing a significant moment of appreciation, consider writing it down on a piece of paper and putting it in a jar. Think of it as a tip jar of appreciation; this can replace writing an entry into your gratitude journal. Needless to say, many people will identify with this concept of making gratitude practices fun.

4. EMBRACE BEING SOCIAL

Remember, our relationship with friends and family can also play a pivotal role in our happiness and sense of self. It stands to reason that we should think of others while we charter our path towards deeper appreciation. In fact, according to Robert Emmons, an expert on gratitude-related topics and Professor of Psychology at UC Davis, projecting our appreciation on those who we are thankful to have in our lives supersedes feelings of appreciation that come from circumstances or anything material.

You may consider it worth it to expand your social circle; this will make more room to express your appreciation for others. Also, if you’re a fan of chronicling meaningful moments, consider writing letters to those who you believe have made significant contributions to your life. Think of those whom you have never taken the time to officially thank. Although this may seem out of character for you, it will pay off in more ways than one.

5. ACKNOWLEDGING YOUR GIFTS

One of the easiest gratitude practices anyone can implement is viewing all of the things we take for granted as life’s gifts. What does this mean, exactly? Well, it can be as simple as appreciating someone else’s laugh or being thankful for your morning cup of coffee while heading to work. In our daily lives, it is easy to only focus on the bigger picture; however, in doing so, we often lose sight of the smaller things that are equally important.

UNDERSTANDING GRATITUDE PRACTICES

Studies have shown a link between appreciation, mental health, and overall life satisfaction. To help better contextualize this statement, we need only look at how happy people become when they feel protected from negativity like bitterness, jealousy, and other damaging emotions. Scientific data also shows a correlation between good gratitude practices and reduced feelings of anxiety and depression; the same data indicates that such practices can help those struggling with addiction as well. That said, the act of showing appreciation, being mindful, and giving thanks is far more than hyperbole; it is backed by science.

In addition to improving one’s mental health and stifling negative emotions, the act of giving thanks and showing appreciation goes a long way toward reducing stress. Also, the ability to recover from illnesses is markedly improved. In fact, many have attributed good gratitude practices with lowering their blood pressure and giving their immune function a much-needed boost.

REACHING MORE PEOPLE THROUGH GENUINE APPRECIATION

The best thing about showing appreciation is that the act extends beyond the individual who happens to be experiencing it. Instead, it is something that gets catapulted into the ether and touches everyone that you come in contact with. True acts of appreciation often lead to a reciprocal response, meaning those who have experienced it are more likely to respond in kind. Beyond that, those who are grateful are usually held in high regard, often looked upon as being optimistic, trustworthy, and more social than those who are not.

As far as the origin of gratitude practices is concerned, they have been linked to religion and different forms of spirituality for centuries, especially among the following religions:

Buddhism
Hinduism
Christianity
Islam

It should be noted that appreciation, mindfulness, and overall spirituality are the primary tenets of these religions throughout the world.

APPRECIATION AND BEING IN THE MOMENT

Unlike negative emotions, positive emotions are often short-lived. Our minds have a tendency to embrace “newness” as a novelty item. This is to say that the euphoria that accompanies new experiences like purchasing a new home or car, for example, will fail to excite us after we have had them for a few years. True appreciation, on the other hand, provides boundless satisfaction and is far more enduring. What is the difference between the two, you ask? Well, deep appreciation allows us to fully appreciate the value in things; by doing so, we attach truly meaningful benefits to them. Also, we are less likely to take those things for granted.

For many people, the ability to express deep appreciation allows them to actively participate in life as opposed to merely going through the motions. Basically, being appreciative encourages us to slow down and enjoy the positive aspects of our lives as opposed to dwelling on the negatives. In some cases, deeper appreciation can also help us detach from the digital world. After all, those who are focused on being in the moment and witnessing the joys of life are less concerned with social media platforms that encourage us to live vicariously through others while we deprive ourselves of seeking our own paths to joy and fulfillment.

GAINING SELF-WORTH THROUGH APPRECIATION

As we round out this article, this would be an opportune time to mention that the act of being truly appreciative can translate to feeling better about one’s self. As you become more cognizant of the things other people do for you, as well as recognize life’s little blessings, you begin to see yourself in a different light. For many people, this evokes a feeling of higher self-worth.

CONCLUSION

In summation, there are a number of benefits that come with being truly appreciative, mindful, and living in the moment. Although these concepts may sound strange if you have never applied them to your life, the physical and psychological benefits that come with such practices are undeniable.

https://www.youtube.com/watch?v=kyQihyQ66hg

21 Healthiest Crock Pot Recipes

May 29, 2019 by Power of Positivity

Crock Pot recipes are a lifesaver when you’re facing a packed schedule — but when you’re trying to eat better, it can be tough to find options that are both delicious and good for you. We’ve got you covered! These 21 healthy Crock Pot recipes are easy, nutritious, and sure to delight your entire family.

21 Healthiest Crock Pot Recipes

1. Sesame Garlic Chicken

If you love Chinese food, you know that your favorite menu items are rarely healthy. That’s where this tasty Sesame Garlic Chicken recipe comes in. It tastes just like your favorite takeout meals, thanks to ingredients like rice wine and sesame oil.

The best part? All of the flavor comes from a light, impossibly delicious sauce. With its fresh veggies and lean chicken breast, this is one of the Crock Pot recipes that helps you smash your nutrition goals.

2. Italian Turkey Meatballs

When you’re craving a hearty plate of Italian pasta and meatballs, a “healthy” version can feel like a sad substitute. Not with this delicious dish! It’s made with ground turkey instead of beef, so it’s lower in calories and fat.

These healthy Italian Turkey Meatballs simmer in a bath of rich red sauce that overflows with spices and classic tomato flavor. Spoon it over brown rice pasta, or for an even lighter option, serve it with veggie noodles.

3. Best Ever Chili

Spicy, hearty, and loaded with veggies, this Best Ever Chili recipe is sure to become a family favorite. Every ingredient is clean and healthy, from the crushed tomatoes to the fresh green pepper. For a truly light version, replace the ground beef with ground turkey.

This recipe requires a few minutes of prep up front, so it’s important to allow a little bit of time in the morning. Brown the meat and veggies before loading everything else into the Crock Pot. You’ll return home to a fragrant, spicy masterpiece that’s a definite crowd-pleaser.

4. Chicken Bean Tostadas

In the mood for Crock Pot recipes for Mexican food? Look no further than this Chicken Bean Tostadas recipe. Chicken, pinto beans, and a beautiful blend of spices cook low and slow for hours. The result? An irresistible Mexican meal.

Eat this beguiling blend any way you like. Put it on tostada shells for a crunch, or serve it over lettuce for a super-light dinner. It’s also delicious with cheese, pico, and guacamole, if you’re looking to splurge.

5. Garlic Parmesan Chicken

Is there anything better than garlic and Parmesan together in Crock Pot recipes? This recipe for Garlic Parmesan Chicken gives these delicious ingredients a healthy twist. Fresh herbs finish off the blend for a flavor explosion.

After sauteeing the chicken, you can simply toss it in a Crock Pot over potatoes. At the end of the day, you’re rewarded with a full meal, all in one pot.

6. Quinoa Black Bean Stuffed Peppers

This Quinoa Black Bean Stuffed Peppers hits all the milestones for busy cooks. It’s filling, flavorful, and packed with spices to delight your taste buds. Plus, it’s loaded with healthy ingredients, including protein-rich quinoa and black beans.

Prepping this dish couldn’t be easier — there’s no chopping required. Just mix the ingredients, load them into the peppers, and walk away. When it comes to Crock Pot recipes, that’s as simple as it gets!

7. Pumpkin Pie Oatmeal

When fall rolls around, it’s tempting to reach for pumpkin-spice everything. Enjoy the rich flavors without the guilt with this Pumpkin Pie Oatmeal recipe. Eat it for breakfast, dinner, or even just as a snack.

Made with steel cut oats, almond milk, and pumpkin puree, this is a pie version you can feel great about. A hint of maple syrup adds just the right amount of sweetness.

8. Jambalaya

Smoked sausage. Bell peppers. Cajun seasoning. This Jambalaya Crock Pot recipe has it all.

If you haven’t had jambalaya, this is the perfect place to start. It’s loaded with veggies and seasoned with fresh onions and garlic. The result is a full meal that’s shockingly low in calories.

9. Bone Broth

Bone broth, with its simple flavors, is the perfect hot snack on a cold day. There’s no need to head to a high-end restaurant for this healthy treat — you can make it at home with this bone broth recipe from the BBC’s collection of Crock Pot recipes.

Our favorite part? You can customize the recipe to suit your taste. Use whatever meat and bones you can find; it’s delicious with beef, chicken, or veal.

10. Spinach Lasagna

Enjoy a healthy take on rich, cheesy lasagna with this Crock Pot recipe for spinach lasagna. With its tasty tomato sauce and cheese topping, this recipe leaves you super satisfied.

Loaded with spinach, bell peppers, and zucchini, this lasagna packs in the nutrients. Light ricotta cheese provides texture without the calories and fat.

11. Beef Burritos with Green Chiles

Mexican spices pair with green chiles in this Beef Burritos with Green Chiles mix, which you can serve in burritos or over rice. The secret is the low, slow cook time; it makes the beef incredibly tender and moist.

Prepping this recipe is a breeze. Simply rub it with spices and combine with other ingredients in your Crock Pot.

12. Yellow Dal

When you’re craving complex Indian spices, don’t head to your local takeaway. Instead, prep this easy Yellow Dal. It’s made with healthy lentils for a rich, protein-packed dish that leaves you full for hours.

As with many healthy Crock Pot recipes, the secret to this meal is in the spices. Cumin, mustard seeds, coriander, and turmeric combine into a mouth-watering blend. For extra impact, load in veggies, such as spinach or kale.

13. Greek Chicken

Are you trying to get better at healthy meal prep? Look no further than this recipe for Greek Chicken. It’s designed for gyros, but you can easily eat it as a snack or serve it over rice for a make-ahead lunch.

Made with fresh vegetables, this recipe is a healthy-eating triumph. Serve it with tzatziki sauce, and you’ll never know you’re cutting calories!

14. Thai Chicken Curry

When you don’t feel like a healthy recipe, this Thai Chicken Curry is the perfect way to fool your taste buds. The magic is in the coconut milk, which delivers an impossibly creamy texture. Pair that with a hint of peanut butter, and you’re in Thai food heaven.

Need last-minute healthy Crock Pot recipes? This one cooks for just three hours.

15. Detox Lentil Soup

Have you ever had one of those days where unhealthy eating catches up to you? If so, it’s time to make Detox Lentil Soup from Pinch of Yum. Made with butternut squash, lentils, and split peas, it packs a serious nutritional punch.

The real secret to this brilliantly colored soup? The load of veggies that’s hidden away inside. Think carrots, celery, onion, and garlic in a tasty blend of healthy ingredients.

16. Pulled Pork

This Pulled Pork is a truly versatile kitchen staple. Make it on the weekend, and enjoy it all week long on sandwiches, over rice, or with your eggs in the morning.

This version uses adobo sauce and smoked paprika. Paired together, these delicious ingredients take your pulled pork to the next level.

17. Apple Crisp

Indulge in dessert without sacrificing your healthy eating with this Apple Crisp recipe from SkinnyMs. It tastes just like classic crisp, without the guilt.

Apples and cinnamon deliver a comforting warmth, while a hint of crunchy topping provides a finishing touch. And, with just 218 calories in a serving, it’s the perfect healthy dessert.

18. Broccoli Risotto Recipe

Enjoy the creamy decadence of risotto while you stick to your healthy eating goals with this Broccoli Risotto recipe. Fresh broccoli brings the nutrients, while a little bit of Parmesan cheese creates a gooey sauce.

The result? A perfectly chewy, delightfully rich risotto that’s still good for you.

19. Cauliflower Fried Rice

Fried rice at your favorite Chinese place is a fantastic indulgence. When you’re eating healthy, this Cauliflower Fried Rice is a lighter — and still delicious — substitute.

The trick? The recipe replaces rice with riced cauliflower. You still get the same texture and taste, for a fraction of the calories.

20. Sugar-Free Chocolate Molten Lava Cake

Who says dessert can’t be healthy? When it comes to Crock Pot recipe, this one for Sugar-Free Chocolate Molten Lava Cake takes the cake. (Pardon the pun.)

Gooey, hot, and brimming with chocolate goodness, this dessert feels decadent. And yet, it’s totally sugar-free! All of the luscious sweetness comes from healthy, low-calorie sweeteners.

21. Tortellini Minestrone Soup

On a cold day, there’s nothing more satisfying than a hearty bowl of soup. If you’re looking to get healthy, avoid cream-based soups and reach for this Tortellini Minestrone Soup Crock Pot recipe instead. With its healthy tomato base, it delivers a burst of flavor without killing your calorie budget.

This recipe uses cheese-filled tortellini to create an indulgent feeling — but since you only get a few per serving, it’s a sensible choice. Pair it with whole wheat bread or a salad for a filling, nutrient dense meal.

Slow cookers are your secret weapon in the kitchen. With these healthy Crock Pot recipes, you’re ready to tackle a week of smart eating.

5 Things Every Mom With Postpartum Depression Needs To Hear

May 29, 2019 by Power of Positivity

As a new mother, you will undoubtedly encounter several challenges as you prepare for life with a newborn, not to mention a lack of sleep and new responsibilities. Adding to that, those who intend on nursing their newborns can also expect to have to endure breast pain. These events can quickly take a toll on a new mom; in fact, in many cases, they can lead to bouts of deep emotional pain shortly after childbirth. This is commonly referred to as postpartum depression.

That said, there is a difference between this form of depression and “baby blues,” which typically goes away after one or two weeks. If you’re not familiar with PPD (postpartum depression), it is characterized as a clinical form of depression triggered at the onset of pregnancy which continues well after childbirth. In this article, we will take a closer look at what postpartum depression entails. We’ll also detail the five things that all new moms should know about the condition.

WHAT CAUSES POSTPARTUM DEPRESSION?

PPD is a condition triggered by a change in hormone levels, which generally occurs after childbirth. In most cases, new mothers will experience PPD within the first three weeks of giving birth; however, postpartum depression symptoms may continue for a year or more. These symptoms often include:

Prolonged sadness
Frequent crying
Excessive sleeping
Lack of focus
Incapability of bonding with your baby
Incapability of caring for your baby
Anhedonia

To further explain the etiology of PPD, a woman’s hormone levels will naturally increase during pregnancy; however, they will quickly drop shortly after giving birth. This dramatic fluctuation in hormone levels is one of the primary contributors to short-term depression and PPD. Women with a family history of depression face more susceptibility in regards to developing this condition.

Along with changes in hormone levels and family history, stress can also trigger postpartum depression symptoms. For example, studies show that women experiencing financial difficulties or have become pregnant despite not wanting a child have higher risks in developing the condition. The same applies to women struggling with substance abuse.

PPD PSYCHOSIS

Although rare, PPD can manifest into postpartum psychosis, a serious case of mental illness that begins as early as two weeks following childbirth. The symptoms of postpartum psychosis are markedly worse than that of PPD and often include:

Paranoia
Thoughts of self-harm
Thoughts of harming the baby
Hallucinations
Loss of appetite
Confusion
Delusion
Constant fearful thoughts about the baby’s well-being
An inability to think clearly and rationally

COMMON TREATMENTS FOR POSTPARTUM DEPRESSION

Treatments aimed at resolving PPD can vary from person to person, depending on the severity of the condition. For example, the best course of action for someone struggling with postpartum psychosis would be to seek emergency medical care. The condition often entails extreme bouts of depression and suicidal thoughts. On the other hand, PPD that does not fit the criteria for psychosis can be treated in a variety of ways. Some of the more common treatments include:

Medication – Physicians often prescribe antidepressants to help balance chemicals in the brain that may contribute to depression. Although most of these medications are safe to take while breastfeeding, women are strongly advised to inform their physician if they plan to breastfeed or have already begun breastfeeding their baby.

Counseling – In addition to medication, new moms may also benefit from speaking with a psychologist or therapist. Counseling can teach women how to recognize and better cope with negative thoughts. These sessions also create an opportunity for women to discuss past relationships and other stressors that may contribute to their low mood, depression, or anxiety.

LIFESTYLE CHANGES THAT CAN HELP IMPROVE POSTPARTUM DEPRESSION SYMPTOMS

While medication and counseling are both effective in the fight against PPD, lifestyle changes can also improve one’s symptoms. For example, exercising, setting and meeting goals, taking time to relax, and surrounding yourself with positive people can all help uplift your mood.

5 THINGS EVERY MOM WITH POSTPARTUM DEPRESSION SHOULD KNOW

Not surprisingly, many women have misconceptions when it comes to dealing with PPD. Studies also show that some women will berate themselves for being emotionally unavailable or too depressed to care for their baby. It should be stressed that these symptoms are part and parcel of PPD. They do not indicate a woman’s capacity to be a great mother to her child, provided she receives the help that she needs. That said, here are 5 additional things that moms with PPD should know:

1. YOU ARE NOT ALONE

According to an article published in JAMA (Journal of the American Medical Association), approximately one in seven women struggle with postpartum depression, regardless of their socioeconomic status, race, or ethnicity. It is also important to recognize that some degree of irritability and difficulty sleeping is to be expected following the first few weeks of childbirth. Beyond that, many women have reported feeling sleep deprived or irritable after giving birth to their baby.

2. POSTPARTUM DEPRESSION SYMPTOMS CAN VARY

No two moms will experience PPD the same way as it is not a “one size fits all” type of illness; also, the symptoms are not limited to prolonged sadness. In fact, according to Megan Stonelake, an Oregon-based therapist, the onset of PPD, for most women, is characterized by fits of rage that later devolve into a deep state of depression. In contrast, some women will experience prolonged bouts of depression before moving on to another emotional state. It should also be mentioned that the anger felt is often aimed at their baby, spouse and, in many cases, themselves.

3. YOU ARE NOT A BAD MOM BECAUSE YOU HAVE PPD

“Many moms harbor extreme guilt as well as shame when it comes to their feelings of anxiety or depression or believing that they have failed as a parent,” according to psychologist Katayune Kaeni, an expert in maternal mental health. In reality, women who struggle with PPD are not bad mothers at all. Moreover, it means that they need help overcoming their struggles before they can enjoy the fulfillment that comes with being a parent.

4. PPD RARELY EVER GOES AWAY ON ITS OWN

Many moms will try to ignore PPD symptoms, believing that the problem will ultimately resolve itself. However, that rarely ever happens. If PPD goes untreated, the lack of focus, energy, and mood swings can severely affect your ability to parent. In fact, the resulting feelings of guilt brought on by not being able to care for your baby will only make matters worse.

While it is not always easy, the first step toward overcoming PPD is to ask for help, which means seeking professional treatment. Once a new mom has received treatment for PPD, it will grow easier for her to embrace the role of motherhood. Of course, while being treated for PPD, moms should also take care of themselves, maintain a healthy diet, and get plenty of sleep.

As part of the recovery process from PPD, it’s crucial for new moms to build a support system that allows them to focus on their well-being while still providing the care their baby needs. A professional postpartum nanny offers much-needed assistance, from helping with newborn care to providing emotional support, allowing mothers to rest and recuperate.

By reducing the daily stresses of early motherhood, a postpartum nanny can help new moms regain their energy and confidence, making it easier for them to bond with their baby and enjoy the experience of parenthood. For those seeking reliable and culturally aware care, services like https://myasiannanny.com/ offer specialized postpartum support tailored to the unique needs of each family. Having this extra layer of support can make a significant difference in a mother’s journey through PPD, ensuring she doesn’t have to face the challenges of early motherhood alone.

5. SEEKING HELP DOES NOT MEAN YOU’RE IN DANGER OF LOSING YOUR BABY

All too often, moms with PPD avoid seeking help. They might fear that their baby will be taken by away by child protective services or some other entity. In reality, clinicians who are well-versed in perinatal disorders rarely act to have a child taken away from their mother unless the child appears to be in danger. To that point, most clinicians are familiar with the intrusive thoughts, depression, and anger associated with PPD.

CONCLUSION

In summation, getting professional help for PPD and looking after your own well-being is the best way to overcome your symptoms and get back to being a proud, nurturing mother. Having a baby can trigger an onslaught of emotions while creating numerous challenges in the process. That said, it is better to tackle problems as they come as opposed to shying away from them.

This general premise applies to all facets of motherhood, especially PPD. In closing, if you’re a new mom struggling with PPD, especially PPD psychosis, seek help as soon as possible. If your PPD is accompanied by thoughts of suicide or self-harm, please call the National Suicide Prevention Lifeline at 1-800-273-8255.

10 Reasons You Are Not Losing Weight On A Keto Diet (And How To Fix It)

May 29, 2019 by Power of Positivity

The Keto diet is taking the world by storm because so many people have had success with it. Many people start the diet without taking the time to find out the ins and outs of it. Once you learn the facts about the Keto diet, putting it into practice in your daily life isn’t overly difficult to do. If you have been on the Keto diet for weight loss for a few weeks or months without seeing much success, you may be doing the following things that are hampering your ability to get the success you want.

Not Using the Right Macros for Keto

When you start the Keto diet for weight loss, you need to determine what macros are right for you. There isn’t a universal set of macros that works for everyone. When determining your macros, your height, weight, sex, age, and activity levels are taken into account. There are Keto calculators available you can use to determine exactly what your macros should be in order to have success with the diet.

Not Eating Enough Fat on Keto

For generations, people have been taught that fat is bad for them to eat and that it causes them to grow more fat on their body when they do eat it. This isn’t the case at all. When your body doesn’t have access to carbohydrates, it uses fat as a source of energy. On Keto, you limit your carbohydrate intake dramatically and your body goes into Ketosis where it starts to burn fat to produce energy. Eating healthy fats is important when you’re on the diet is essential. Many Keto lovers eat fatty cuts of meats, avocados, use butter and other sources of fat to provide their body with the nutrients that it needs.

Not Counting Calories on Keto

Many people are under the misconception that they can eat all of the food that they want as long as they stay under a specific carbohydrate count each day. That isn’t the case. If you want to lose weight you have to take in less calories that you burn, even on the Keto diet for weight loss. At first, you shouldn’t monitor your calories because your body is adapting to the new way of eating. After a few weeks of adaptation, you should start to monitor your calorie intake if you are trying to lose weight to ensure that you aren’t sabotaging yourself by eating an excess of calories each day.

Not Drinking Enough Water

Water is crucial in life. Thirst can sometimes be misconstrued by the brain as hunger. If you don’t drink enough water during the Keto diet, you may feel hungry all the time, get headaches due to dehydration and not have the energy levels that you could if you were drinking more. Many Keto dieters choose to add salt alternatives to their water at least once per day to provide their body with the magnesium and sodium that their body isn’t getting as much of on the diet. Foods that are packed with carbohydrates often contain massive amounts of salt, so that you don’t have to supplement it, but adding a few teaspoons to your water once or twice per day can also help you with the side effects that can come with eating a lessened amount of carbohydrates.

Not Reading Keto-Friendly Labels

One of the biggest mistakes that people make when they are on the Keto diet is not reading the labels on products that they buy. There are a plethora of prepackaged foods that are marketed as being great for the Keto diet that really aren’t. You should eat as many whole foods as you can but need to read the labels of any prepackaged foods before you consume them to ensure that you know how many carbohydrates are really into them. It’s common for people following Keto to eat less than 20 grams of carbohydrates each day. When you look at a label you need to subtract the grams of insoluble fiber from the grams of carbohydrates to determine how many grams of carbohydrates will really be absorbed by your body. If you are trying to stick to less than 20 grams of total carbs per day, eating a nutrition bar that contains 12 grams of carbs can greatly take away from the amount of food you can eat later in the day.

Eating Too Much Dairy on Keto

When you are on the Keto diet for weight loss, you can eat dairy. The problem with this is that some people are dairy intolerant and don’t realize it. It’s best to minimize the amount of dairy you eat and if you notice that you aren’t losing any weight on the diet, you may want to cut it out altogether for a period of time to see if you notice any changes. When you are on Keto, you often lose water weight at first and then start to lose inches before you actually lose weight on the scale. Notice how your clothes are fitting you and how you feel when you eat dairy and when you don’t to determine if there is a chance you may have a dairy intolerance or if you were eating it in excess.

Eating Too Many Carbs on Keto

Many people have a hard time restricting their carbs because they have become so used to eating them. It’s important to take the time to find out what the carb counts are for any food you choose to eat before actually eating it. Some people are very shocked to find out that bananas are very high in carbs, but strawberries aren’t. Potatoes may be delicious, but they have loads of carbs in them and cauliflower, which is very low in carbohydrates can be substituted for potatoes in many ways so that you can still get the taste and texture you enjoy, without all of the carbohydrates you are supposed to be avoiding on the Keto diet for weight loss.

Having Cheat Days While on Keto

Some people think that they should be able to reward themselves after weeks of sticking to the diet by having a cheat day where they eat whatever they want. The second that your body starts to have sweets, it will start to crave them again. The same thing goes for carbohydrates. Once you have ingested these items, your body will start to retain water, you could get a headache or stomach ache and you will more than likely feel lethargic for days. It’s best to simply stick to the Keto diet weight loss for the long haul rather than having a cheat day every now and then. If there are foods that you simply have to have from time to time, consider eating a bite or two of the foods rather than consuming an entire portion of them or find a Keto friendly alternative that you can make. This keeps you from feeling deprived and betters your chances of being able to stick to the diet.

Not Exercising on Keto

People often assume that they will lose weight with this diet even if they don’t exercise. While you will lose some weight, you won’t lose it as rapidly as you would if you worked out. Working out can also help to build strength in your muscles which can make you feel stronger, look toner and sometimes help to decrease the amount of skin sagging that occurs once you start to lose weight.

Not Having Variety in Your Keto Diet

Being on Keto doesn’t mean that you only eat meat and fat. You need to have variety in your diet so that you can feel satisfied and so that your body can get the nutrients that it needs. You should still eat fruits and vegetables while you are on the diet, but you need to eat ones that are lower in carbohydrates. Asparagus, pickles, berries, cauliflower and broccoli are all great for the Keto diet for weight loss. They can be prepared in many different ways to ensure they are as delicious as they can be.

In order to be successful with the Keto diet for weight loss, you have to take the time to set yourself up for success. Purchase tools that can make the diet easier such as a scale to weigh your food, containers to prepare food a week at a time and even apps that you can use to track your food and water intake and your workouts quickly and easily. You need to do whatever you can to make the lifestyle change easier so that you can stick with it. Many people make the mistake of using Keto as a quick fix when really it should be used as a way to learn more about the way that food affects their body. You can see what foods make you feel energized, which make you feel lethargic and which simply provide you with nutrition.

It’s important to know that seeing results from Keto diet takes time. The changes will be gradual and there will be times when plateaus will happen. During those times you need to remember how far you’ve come, how great you feel and that the next hurdle is achievable if you stick with it.

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Everything You Need To Know About Strep Throat

May 29, 2019 by Power of Positivity

Have you awoken and been unable to swallow? It feels like you have daggers in your throat? You might assume it is strep throat.

However, this is not the only cause of a sore throat, so do not reach for the antibiotics just yet. It could easily be another condition.

What is Strep Throat?

Streptococcus bacteria (strep) is responsible for the infection. Multiple strain exist with A and B being most common. Strep A is the more common of the two. Strep B carries serious complications, especially in newborns, infants, the immune system compromised, and elderly. (1)

Strep lives in your nose and tonsils, so it is highly contagious. You can spread it easily through coughing and sneezing, putting others and yourself at risk.

Symptoms of Strep A

• Sore throat
• Fever of 101 degrees and up
• Presence of Streptococcus in your nose or tonsils
• Patches of white inside of your throat
• Nausea
• Vomiting
• Rash
• Headache
• Stomachache
• Red, tiny spots on the roof of your mouth

Strep B

Strep B differs from A because it can cause internal infections outside of the throat. It can also present like Strep A in the upper respiratory.

According to the CDC, newborns have the highest rate of contraction, but adults and children can have, transmit, or carry Strep B. (2)

What Happens if You do not Treat Strep A?

Strep can cause secondary issues. The most concerning of the two are rheumatic fever and kidney disease, but these can still occur even if you treat strep with antibiotics quickly.

Antibiotics only lower your chances. You also have to be at a high risk for these conditions, and the majority of healthy adults simple are not. Researchers now question if untreated or treated strep is an actual cause of rheumatic fever or kidney disease. (3, 4)

Children and anyone with a compromised immune system might be better off speaking with their doctor about antibiotics and using natural strep throat remedies to ease symptoms. (5)

A third concern is that an abscess forms on your tonsils, which will require you to seek your doctor and likely a round of antibiotics. A less concerning, rare, and treatable side effect includes scarlet fever.

What Conditions or Symptoms Mean it is not Strep Throat?

• Cold
• Flu
• Sore throat with no fever or cold symptoms
• Sore throat with a negative antigen test or culture
• Allergies
• Sore throat caused by pollutants or smoke
• Sore throat caused by other bacterial infections

This could be an increasingly growing list. A sore throat is only one strep symptom.

Diagnosing Strep

Your doctor or homeopath really should diagnose strep. They should perform a thorough examination, a rapid antigen test, and if needed, take a culture of your throat. The two tests look for the bacteria responsible for strep. (6)

Conventional Treatment

• Antibiotics
• Pain relievers
A round of antibiotics is common. However, antibiotic resistance is a growing concern, and the course of treatment is generally not effective in treating strep symptoms.

Over the counter pain reliever meds do help at times. They can also reduce fever if it spikes too high, especially in children and older infants. You can use most pain relievers with natural strep throat remedies too.

Antibiotic Resistance and Strep

One doctor does pose an interesting question. Why are doctors prescribing antibiotics for strep at all? It is unnecessary regardless of positive cultures or tests. (7)

Researchers and medical professionals seem to agree. At least they are trying to bring better diagnostic tools and guidelines to counter the antibiotic resistance epidemic.

From research we gathered, patients tend to be the other part of the antibiotic resistance problem. Doctors are not off the hook, according to a 1992 study where 51% of antibiotic prescriptions were for the common cold.

According to an article in the NY Times, you can be a strep carrier but show no symptoms. Essentially, you could contract a cold or have throat irritation. You visit your doctor and they perform a culture. It comes back positive, but you do not have an active infection.

Have we shifted so far away from natural medicine and letting nature run its course that we have been demanding unnecessary treatments?

At the least, these collective medical opinions provide us with information to consider. Yes, antibiotics can be great, but we obviously do not always need to take them. We should openly discuss our concerns and treatment courses with our medical practitioners. (13)

Do Antibiotics Really Work for Strep?

Yes, if you actually have strep and an active infection. Natural antibiotics could work too, but they might take longer to kick in before you see results. The tradeoff is you have less to worry about with your resistance.

In many cases, you can still use natural remedies for strep throat while you are taking antibiotics. Speak with your doctor and let them know in case of drug interaction.

Natural Strep Throat Remedies

Many of these remedies work well for a sore throat unrelated to strep too, including flu, common cold, allergies, and so forth. Herbal and green teas are a given. We’re going to delve a little deeper and look at remedies that could address your bacterial infection instead.

1. Apple Cider Vinegar

Tried and true folklore medicines are among our favorites. Apple cider vinegar has a multitude of medicinal uses. Acetic acid makes vinegar, well vinegar. The volatile compound hash benefits that stem beyond food or medicine.

The anti-bacterial properties of apple cider vinegar are what makes it shine as a remedy. You can also safely ingest it, but if your throat is sore, you should dilute it or else it might burn.

Soothing Apple Cider Vinegar Drink

Ingredients:
• 8 ounces warm water
• 2 tablespoons organic apple cider vinegar
• Honey and lemon to taste, optional

1. Combine water and apple cider vinegar in a mug. Add honey and lemon if using them.
2. Sip your warm beverage
3. Repeat as needed.

You can also use this recipe as a gargle.

Rinse your mouth with a salt-water solution, mouthwash, or warm water before brushing your teeth. Apple cider vinegar can damage your teeth.

2. Essential Oils

• Oregano essential oil
• Thyme essential oil
• Lavender essential oil
• Peppermint essential oil
• Lemon essential oil
Some essential oils have clinical data proving their effectiveness on bacteria. Do note that you should not ingest any essential oil without your doctor’s guidance.

Essential oils on the market do not always reach the requirements for ingestion, and some are deadly if ingested, so you must apply them topically with a carrier or use an ultrasonic diffuser.

3. Echinacea

Your go to cold season supplement might be beneficial against the symptoms and spread of strep. Animal studies show promise against symptoms and highlight its anti-inflammatory properties that could ease your sore throat.

For best results take as a tea or in capsule form at the onset of symptoms. You can also consider using Echinacea if you are around someone with strep since it can boost your immune system.

4. Elderberry

Elderberry is another common cold remedy that might be useful for your strep symptoms. It might prevent the spread or your contraction too if others around you are ill. Elderberries have many beneficial properties, which include anti-inflammatory, immune boosting, and anti-oxidant.

Human studies show promise with syrups and lozenges containing black elderberries. They might ease a sore throat too.

Elderberry also contains anti-depressant qualities, which can give you an overall sense of well-being while you are under the weather.

5. Garlic Extract

Garlic is a natural antibiotic. One particular study from 2011 highlights its use against bacterial infections. This might be an option if you want an antibiotic but not to worry about becoming resistant.

The study used garlic extract, which you can make at home by steeping cloves in extra virgin olive oil.

Some people swear by consuming freshly chopped garlic cloves though. You can safely consume two fresh cloves per day. Are there side effects with fresh garlic? Yes, most notably you will smell like garlic.

If you take blood-thinners, consult with your doctor. Garlic in large quantities might interfere.

Final Thoughts on Strep Throat and Natural Strep Throat Remedies

Strep throat is less common than we realize. There many strains, but two are more common than the others are. A sore throat and inability to swallow are the biggest complaints.

We can be carriers but show no symptoms until a similar illness strikes. This can lead to false positives and unneeded antibiotics.

It’s one of many bacterial infections doctors overprescribe antibiotics for despite the controversy over whether they’re necessary at all for healthy adults and children.

Many natural remedies can bring relief with or without the use of traditional antibiotic or pain reliever treatments. They generally use common household ingredients that you can obtain locally or online, and they have medical studies to back their claims.

From strep diagnosis to complications to symptom management and prevention, we hope you have found this article helpful.

How to Make Apple Cider Vinegar Gummies to Control Blood Sugar and Weight Loss

May 26, 2019 by Power of Positivity

Apple cider vinegar is commonly bought and used within health-conscious communities. It has been used since ancient times for medicinal purposes, as well as for cooking and household applications.

Today, modern science agrees that apple cider vinegar is packed with healthy, helpful components that make it great for the body. But many don’t find the product palatable and can’t stomach eating it on a daily basis.

But there’s good news – you can enjoy apple cider vinegar the same way you enjoy candies, all with this simple recipe. Here’s how to make apple cider vinegar gummies, and why they’re so good for you.

How To Make Apple Cider Vinegar Gummies

1. What Is Apple Cider Vinegar?

Apple cider vinegar is made similarly to how alcoholic beverages are created. This is done in two steps. First, yeast and either apple cider or crushed apples are exposed to each other. This causes sugar fermentation, which makes them change into alcohol.

Next, special bacteria are added into the mix. This causes even more fermentation, which then leads to acetic acid formation. This acid is the main active part of vinegar. Organic varieties of this vinegar are unfiltered and have a special component called The Mother.

The Mother is a collection of strands containing enzymes and proteins, as well as helpful bacteria. Many people are of the belief that it is this Mother that causes apple cider vinegar to be so good for you, though that is unproven. Still, going for organic vinegar is always the more health-conscious decision.

Worried about calories, with everything that goes into it? There are only three calories in one tablespoon of apple cider vinegar, so you can hold on to your positive thinking!

2. Benefits of Apple Cider Vinegar

There aren’t many minerals or vitamins within apple cider vinegar, but there are a good amount of antioxidants and amino acids, as well as potassium. In addition, research shows that apple cider vinegar has plenty of benefits that warrant regular consumption. Here are some of them.

a) Blood Sugar Control

Blood glucose levels can become imbalanced within the body, leading to insulin resistance and a higher risk for multiple health issues, including diabetes and heart disease.

Research has shown that apple cider vinegar can actually lower blood sugar by a significant amount – up to 34% after white bread consumption. Just two tablespoons of this product consumed nightly before bed can lower blood sugar levels during the standard “fasting” time before breakfast.

Apple cider vinegar has even been used to help treat type 2 diabetes effectively. It’s also positive for those with pre-diabetes, as it can prevent the condition from truly taking root.

If you take medication to balance blood sugar, you should consult a doctor before beginning to consume any form of vinegar.

b) Heart Health

Across the world, heart disease is responsible for the most cases of premature fatalities. There are, of course, several factors that contribute to heart disease risk, but some can be reduced through apple cider vinegar consumption.

Studies indicate that apple cider vinegar may be able to lower the levels of bad cholesterol and fat within the body. This can, in turn, lower your risk of developing a huge host of problems, ranging from the heart to the kidney.

Unfortunately, most of these studies are animal-based; however, one study performed on women shows that vinegar consumption, in general, can help reduce heart disease risk. Overall, more research is still necessary.

c) Bad Bacteria

Apple cider vinegar has the ability to kill negative pathogens, and that includes unwanted and potentially harmful bacteria. That’s why it makes such a good disinfectant, and can even treat fungus, warts, and other similar health problems.

This is also why apple cider vinegar can be used for food preservation, as it can stop E. coli and other microorganisms, reducing chances of contamination.

d) Weight Loss

Some studies indicate that apple cider vinegar, and vinegar in general, can help promote satiety. Those who eat vinegar with their meals can wind up consuming much less than they would otherwise.

Studies also show that apple cider vinegar taken daily can help get rid of belly fat, or at least reduce it to some degree. However, it still should be used with other weight loss methods for best results.

3. Benefits of Gelatin

We all know gelatin as the product that makes jelly what it is. But what is gelatin, to begin with? Essentially, it is made through the process of cooking collagen extracted from certain animals, meaning it is nearly completely composed of protein. Its amino acids are unique and present a lot of good benefits to the human body. Here are some of those benefits:

a) Weight Loss

Gelatin has been proven to help with weight loss efforts if it’s made the right way. It has few calories, to begin with, and it also causes appetite reduction hormones to be produced at a greater quantity, promoting feelings of satiety.

b) Joints and Bones

Research suggests that osteoarthritis, which occurs due to cartilage breaking down between joints, can be helped by regular gelatin supplementation. In a study where 80 osteoarthritis patients took either a supplement or a placebo, those who consumed the real gelatin experienced pain reduction and lessened joint stiffness.

Athletes can benefit from this too, as it turns out. Those who take regular doses of gelatin feel less joint pain during both recovery and activity. These supplements have even been found to have positive pain-relieving effects.

c) Digestive Health

Some studies have indicated that gelatin can help protect the walls of the gut from sustaining any damage. Though more research is necessary to understand this link, it seems that glutamic acid, one of gelatin’s amino acids, plays a role in this.

Glutamic acid turns into glutamine when consumed, and this component plays a big role in preventing leaky gut by boosting gut wall integrity. Leaky gut occurs when bacteria, as well as other bad molecules, pass into the blood through a too-permeable gut wall. This is thought to be the root of irritable bowel syndrome.

d) Hair and Skin

Collagen is famously known for its ability to boost skin and hair health, and there’s a ton of collagen in gelatin. Just 10g of pork collagen is enough to boost skin hydration by 28%; all kinds of collagen can be great for promoting glowing, shiny skin and thick, long hair.

e) Sleep Quality

Glycerine is one of the many amino acids present in abundance within gelatin, and it is capable of promoting better sleep quality. Studies have shown that those who consume 3g of this amino acid prior to sleeping can fall asleep more quickly. Additionally, they feel more refreshed the next day.

f) Mental Health

Glycine is yet another amino acid found in gelatin, and studies have shown that it’s great for cognitive and mental health. It boosts memory, improves mood and positive thinking, and can even help to reduce certain mental disorder symptoms in schizophrenia, body dysmorphic disorder, and obsessive-compulsive disorder.

g) Liver

Once again, glycine comes through, in this case, to aid in liver protection. It can help reduce overall liver damage in those who consume alcohol, and it may be able to boost blood circulation and overall liver function. More studies are needed, however, before conclusions are drawn.

h) Diabetes

It can be difficult for those with type 2 diabetes to lose weight or prevent obesity. Gelatin’s weight loss-aiding properties may make it a great ally for those facing this issue.

Research also indicates that gelatin can help blood glucose control, leading to lower levels of blood sugar within three months for type 2 diabetics.

4. How To Make Apple Cider Vinegar Gummies

In this easy, sweet, and tasty recipe by Felicia Lim, you’ll be able to make gummies that provide you with all the benefits of apple cider vinegar and gelatin, all combined in one. Plus they’ll taste so great that you’ll love to eat them and get your daily dose!

These gummies can be made in a total of just over an hour, and they provide 24 servings per batch, so you can make them all in one go. Here’s how.

Ingredients

Half a cup of apple cider vinegar
Five tablespoons of gelatin powder, grass-fed
One and a half cups of apple juice, organic
Half a cup of water

Items

Silicone molds or silicone ice trays
Saucepan (large)
Wooden spoon

Directions

Step 1: Take your large saucepan and place it on a stove. Do not turn on the heat just yet.
Step 2: Add your apple cider vinegar, apple juice, and water in the saucepan. Mix until well combined.
Step 3: Add the gelatin powder slowly. Mix again as you go.
Step 4: Allow two minutes for your mixture to sit.
Step 5: Now, turn the heat on at about medium-low. Use a wooden spoon to stir the mixture, going until your gelatin has dissolved completely.
Step 6: Pour your resulting mixture into silicone ice cube trays, or silicone molds.
Step 7: Put your molds in the fridge. Let chill for a minimum of one hour.
Step 8: Enjoy!

Final Thoughts On How To Make Apple Cider Vinegar Gummies

Apple cider vinegar is full of health benefits – but it’s also not everyone’s cup of tea. Many people find that they don’t like the taste of this product, and they certainly wouldn’t want to consume it on a daily basis. But these apple cider vinegar gummies are a real treat.

Why does this recipe work so well, even for those who hate apple cider vinegar? It’s simple! The apple juice helps to decrease the vinegar’s bitterness without taking away the overall apple flavor. They’ll basically taste just like apple-flavored gummies! So give them a try, and you might just be impressed!

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