Page 1055

8 Behaviors That Reveal Someone Has An Eating Disorder (And What To Do About It)

April 21, 2019 by Power of Positivity

Young women and men today are bombarded on television, movies, magazines, and social media with images of people with “perfect” bodies. Of course, we know that most of these images are altered to make the model appear thinner than they actually are. Looking at these images can give these young women and men unrealistic standards for their own bodies. In attempts to reproduce the models they see in the media, they sometimes develop unhealthy eating habits leading to an eating disorder.

It can be difficult to pinpoint someone who has an eating disorder, so here are 8 telltale signs (and what to do about it).

Information About Eating Disorders

Eating disorders are more common than you may think. In fact, roughly thirty million people in the country suffer from a disorder. The unhealthy behaviors generally start in adolescence after puberty. While they are more common in women than men, the issue does affect both genders. There are three main eating disorders:

Anorexia nervosa

Often called anorexia, this disorder causes people not to eat very much or not at all in an attempt to lose weight. This leads to extreme weight loss and malnutrition. In some situations, it can be fatal.

Bulimia nervosa

Bulimia refers to people throwing up after eating to prevent themselves from gaining weight. This can cause a wide variety of health concerns, from rotting teeth to gastrointestinal issues.

Binge eating disorder

Binge eating disorder is when people eat to the point of hurting themselves, seemingly never able to satisfy their hunger. Many people often eat even though they don’t want to, feeling a loss of control. This can lead to health issues associated with being obese.

Signs of an Eating Disorder

Many people with an eating disorder put a lot of time and effort into hiding their problems for fear of embarrassment or interference. To hide it, many people will pretend to eat or wear clothes to hide the weight loss. If you aren’t sure, here are 8 signs that someone has an eating disorder:

1. Obsession with food

Some people seem to be obsessed with food because they like it so much. People with a disorder may obsess about food a little differently. They may seem to always be on a diet and watching what they eat. They may know excess information about unhealthy food and have a very picky taste. It’s also a bad sign if someone brings up food and diets constantly in conversation. It demonstrates their obsessive thoughts related to food.

2. Drastic weight change

Humans should not gain or lose an excessive amount of weight in a small amount of time. Anytime this happens, it’s a sign of something unhealthy. If you notice that your loved one lost weight in a concise amount of time, it’s a sign they might not be getting the nourishment they need. This can be the result of anorexia or bulimia. On the other side, if you notice someone gained weight in a short amount of time, they might be binging too much food at once. There may be other reasons for dramatic weight change, and it is a cause to go to the doctor.

3. Not eating in front of others

Some people don’t like eating in front of others. In fact, most people don’t like it. However, when someone absolutely refuses to ever eat in front of anyone to the point of very awkward dinners, they might not be eating on their own, either. In some cases, not eating in front of others could signify that someone doesn’t want anyone to see their binge eating. Not eating in front of others shows an uncomfortable relationship with food, and it should be addressed.

4. No menstrual cycle

After a woman receives her first period at puberty, she gets a visit from Aunt Flo every month. If you notice that they don’t seem to be getting their period anymore, it could mean they have an eating disorder. Getting a period is a normal, healthy thing, and it’s a bad sign if someone isn’t getting it anymore. There are several other possible reasons for someone to skip a period, including stress and pregnancy.

5. Body dysmorphia

Many times people with a disorder have what’s known as body dysmorphia. This means that the image they see in the mirror is not what we see. Usually, the image they see is much larger. People need to have a clear sense of their weight. Someone thinking they are fat when they are actually skinny indicates that they have an unhealthy standard of skinny they are trying to achieve. In many cases, they will never be skinny enough, and they will always see themselves as fat, no matter how much weight they lose or how beautiful they are.

6. Bad teeth

One of the many ways people try to stay skinny is by purging their food. Since we have to eat multiple times a day, this can lead to a lot of purging. The acidic stomach bile reaches the teeth. The longer someone purges, the more the bile will eat at the teeth, causing cavities and a loss of enamel. A dentist may be able to give insight as to why they are having a dental problem.

7. Weakness

Food gives us nourishment. When we don’t eat enough, it can cause malnourishment in the body. Without the proper nourishment, a person may seem emaciated and weak. If you notice someone struggling to carry simple things or moving much slower than before, it could mean they aren’t getting the vitamins they need to keep themselves strong. It’s a horrible sign when someone’s strength seems to be depleted before your eyes.

8. Need to control

One of the reasons women develop an eating disorder is to gain control over an aspect of their lives. Many people who feel their life is out of control will look at eating as the one thing they can control. If you notice that your loved one seems to be desperately attempting to control things around them (successfully or unsuccessfully), it can be a sign of an eating disorder.

How to Help

When you see someone struggling with their weight, please don’t allow them to continue suffering. Ask to speak to them in private to discuss their health. Avoid a confrontational one. Instead, use a friendly and understanding tone. If they deny a problem, as many will do, it’s important to have clear evidence to show them why you are concerned, hopefully. If they are responsive to the conversation, be sure to listen more than talk. This might be their opportunity to open up about the problem, and they could probably use someone to hear their pain. If they want help, talk about their options. Since most eating disorders occur because of an underlying psychological issue, some therapy is usually recommended.

There are several different options for treatment.

Some of the options to treat body dysmorphia include:

1. Support groups– short, scheduled meetings for people going through a similar problem to offer support and advice. Many places offer support groups for free. Indeed, this is the least intense option.

2.Inpatient therapy– individualized sessions with a therapist anywhere from a couple of times a week to once a month.

3.Outpatient treatment- intense therapy that still allows the patient to go to their own home at the end of the day. Great for people who want to spend time with their family.

4.Inpatient treatment– intense therapy in a medical facility that allows the patient to focus on the problem 24/7. In many cases, a physician requires this therapy, but people can also voluntarily go into inpatient care.

The decision as to what steps to take can depend on the severity of the problem, availability, and cost. The most intensive treatment is the best, but anything is better than nothing, so you should support any decision they make as long as they seek treatment. If the problem is at a nearly fatal level, you may need to take them to the hospital to have the doctor require inpatient treatment.
The most important thing to remember is to stay positive and be supportive. It will be easier for your loved one to recover and become healthy with support.

Final Thoughts on Identifying When Someone Has an Eating Disorder, and How You Can Help Them Heal

People want to feel thin and attractive. This is particularly true in adolescence, especially in certain industries, such as dance. We need to change the problem in society for future generations, but we have to start by helping the people we see with a problem. They are not weak for falling victim to this disease; they are strong and can overcome it. If you know someone going through this particular struggle, it’s your role to remind them of their strength as act as a pillar of support for them. If you go with them on this journey, you can watch them change their life for the better. They may even be able to use their story to help other people stay healthy.

Science Explains 11 Ways to Fall Deeper In Love With Your Partner

April 21, 2019 by Power of Positivity

Feelings can grow and fade. If you’re in a long-term relationship, chances are that you’ll want to fall deeper in love as time goes on. But is that possible? Can love really keep improving, even after years of being together?

It can be saddening to hear of couples who “fall out of love” with each other. You may worry that all relationships are doomed to follow that same path. You may worry that you and your partner will not last as long as you want to.

The good news is that love in relationships is something that fades when you stop working on it. Essentially, as long as you keep prioritizing your relationship and working to improve on it, your love will develop and grow.

But how can you do this? How can you ensure that you and your partner continue to become stronger together?

Science Explains 11 Ways To Fall Deeper In Love With Your Partner

1. Give And Pay Attention

Life gets hectic and busy, and you can become so absorbed in work that you neglect your partner. This is a huge no-no. You need to prioritize your relationship in order to continue to grow your love.

Building regular connections with your partner is crucial to helping the love last, and you can’t do them without paying attention to them. Here’s how you can do so!

Ask about your partner’s day.
Cuddle with them for a short while.
Give them a heartfelt compliment.
Give them a subtle message of support.
Make them coffee or tea.
Listen to them.

Though these might seem like small efforts, they make all the difference in one’s busy lifestyle. Trust us, your partner will notice these small, sweet gestures and will appreciate them immensely.

2. Spend Time Together

When was the last time you set aside time specifically to spend with your partner? Clinical psychologist Joshua Klapow, Ph.D., states that doing things together involving only the two of you is very important. It creates unique moments that you can share and hold onto, thus helping to nurture your bond.

Relationships always need regular nurturing. Here are some ways to allocate quality time to your partner.

Schedule a date night and follow through.
Have a lovely home-cooked dinner.
Go for a walk together.
Plan a short holiday when you next have the time.
Cuddle in front of a TV and catch up on shows.
Just hang out.

Studies have shown that married couples who continue to have dates between once and thrice a week feel more satisfied in their relationships, thus reducing the likelihood of divorce significantly and enjoying a more positive love life.

Many long-term relationships begin to die out the more busy each person gets, as they stop being able to truly make time for the other easily. Making the effort to plan and spend time with your partner can save the relationship as a whole.

3. Be Grateful

Taking your partner for granted is a one-way ticket to losing them. That’s why it is so important to be grateful and appreciative of them and all that they do.

The worst thing you can find yourself saying on special occasions is “I know I don’t say this enough, but…” Sure, it sounds like a sweet sentiment, but why haven’t you been saying it? Appreciation shouldn’t be reserved for anniversaries and birthdays – it should be practiced daily.

Learn to be grateful and practice positive thinking regarding your partner every day. Here are some ways you can do so.

Compliment your partner regularly.
Thank them for every nice thing that they do.
Go out of your way to do nice things for them.
Keep a gratitude journal and log the sweet, loving gestures your partner performs.

Not sure where to start with your gratitude? Here are some suggestions that you may be overlooking.

The household chores your partner does
Your partner making you food or drinks
Your partner giving you quiet space for days so you can focus on work
The hard work your partner does to put food on the table
Your partner loving you and caring for you
Your partner knowing just how to cheer you up

4. Face Problems Together

You’ll deal with a lot of problems during your lifetime. It can be tempting to deal with them on your own and leave your partner out of it, but this type of isolating behavior is endlessly harmful to otherwise healthy relationships.

Ask your partner for opinions, advice, or even just support. Treat them like you can count on them, because you can, and you’ll learn a lot of things about them that make you fall even more in love with them.

This also applies to problems that affect both of you, like serious arguments and fights. Remember that you should always treat fights as both of you versus the issue, not one person versus the other. A couple that works on resolving arguments healthily stays together!

5. Make More Physical Contact

Taking time to cuddle, hold hands, or just engage in more physical contact is great for any relationship. It helps strengthen bonds and can provide a closeness that never fails to give your love a boost.

When you touch a partner lovingly, even if it’s just to hug, your brain produces oxytocin; this feel-good neurotransmitter boosts your positive thinking and makes you feel great. On top of that, it’s a bonding hormone that helps you feel closer to the other person and increases feelings of trust between you.

6. Find New Experiences

Adventures bring people closer together. They’re fun, they’re brand new, and they can teach you more about the other person along the way.

According to dating expert and relationship expert Jonathan Bennett, it has been scientifically proven that trying new things, especially exciting ones, can help you feel more satisfied in your relationship. Here are some ideas to try out!

Go on a day trip to somewhere new.
Try an adrenaline-pumping activity, like skydiving, together.
Do a new type of date. (Museum date? Amusement park date? Concert date? Massage date?)
Play new games.
Take a class together.

7. Listen And Empathize

It’s very easy to only see the world through your own perspective. But your partner is a separate, whole person with their own lens and way of looking at life. That’s why learning to put aside your opinions to truly listen to your partner is such a positive habit.

When your partner has a complaint, try to listen to them and see where they are coming from. Validate their feelings and work on empathizing with them. If you put effort into this, you’ll be able to show more care towards your partner, and you’ll also be able to understand their moods and thoughts much more easily.

8. Make More Eye Contact

The thought of staring into your partner’s eyes might sound silly, but it’s a very important part of maintaining and growing love. In fact, science has proven that is has a positive effect on passion and love levels in couples.

Try holding eye contact for extended periods of time. Gaze into each other’s eyes and hold a conversation, or just say nothing. It can feel funny at first, but you’ll be surprised by how much closer you feel after it’s done!

9. Do More Nice Things

Many relationships lose their sense of romance as time goes on. Don’t let that happen to you! Keeping adorable romance alive can be as simple as continuing the random, sweet, thoughtful things you did when you were still courting your partner, such as:

Writing sweet notes
Surprising them with gifts
Planning a surprise dinner or date
Giving a massage

10. Understand Their Love Language

Love languages refer to ways that people like to receive love the most. It’s usually also the way they show love. A discrepancy in love languages without understanding them can lead to a lack of fulfillment in relationships.

There are five love languages, which are:

Gifts – giving and receiving presents
Words of affirmation – compliments, verbal support, and more
Acts of service – helping with chores, whittling down a to-do list, running errands for the other person
Quality time – spending time together, going on dates, and more
Physical touch – intimacy, kissing, holding hands, and more

As an example, if your love language is quality time, you might believe that putting aside work to hang out with your partner is enough. But if their love language is acts of service, they might feel like you aren’t doing anything romantic and therefore don’t love them as much as you used to!

Talking about your love languages and catering to each other’s is a great way to fall deeper in love with your partner. Make sure you understand how they like to receive love and that they know your preferences, too.

11. Learn More About Each Other

No matter how long you’ve been with someone, you can continue to learn more about them every single day. Don’t lose your sense of curiosity about your partner. Ask them questions, show an active interest in their hobbies, and keep up with their ever-changing dreams and goals.

Human beings develop and change over time. Don’t assume your partner will always be the same person they were when you met them. Continuing to learn about them as the years go by will prevent a sudden shock that is sure to come if you haven’t been keeping up to date on their personal selves!

Final Thoughts On Some Ways To Fall Deeper In Love With Your Partner According To Science

No one goes into a relationship expecting it to end. For the most part, when someone starts dating another person, they want that partnership to last. If you’ve been dating someone for a good long while or are even married to them, chances are that you want to be in it for the long run.

A successful, positive relationship requires effort from all parties. You, alone, cannot make love grow if your partner doesn’t put in equal effort. As such, when you’re performing these 11 ways to fall deeper in love with your partner, make sure it’s not one-sided! All members of a relationship must be interested in growing their love in order for it to work.

At the end of the day, falling more and more in love with your partner is all about continuing healthy habits, avoiding toxic ones, and making sure neither of you falls complacent. By continuing to work on your relationship and togetherness, you’ll always find new things to fall in love with!

The Best Diet For Breastfeeding Mom

April 21, 2019 by Power of Positivity

Breastfeeding is a nutritious way for mothers to make sure their children get the nutrients they need. There are incredible benefits for both the baby and the mom when a mother chooses to start feeding her child this way.

The Healthiest Diet for the Breastfeeding Mom

The mom needs to eat healthily while she is breastfeeding. Filled with important nutrients, breast milk is a great way for growing babies to get the food they need. What the mother eats will greatly affect what goes into breast milk. Mothers looking for the best breastfeeding tips should consider the following foods:

Eating More Calories

The body needs its calories to keep making breast milk. Breastfeeding is said to increase a mother’s need for energy by up to 500 calories a day. This increased need also requires that a mother gets more nutrients, so a mother needs to have a varied diet.

While many mothers want to lose their baby weight as soon as possible, they need to be patient. It’s even normal not to lose any weight or for them to start gaining more weight after giving birth.

Hormonal changes in the body may lead to mothers having a larger appetite, which is why eating a lot of calories at this time is important.

breastfeeding

Eat Foods High in Nutrients

Women’s nutrient needs are quite high when they are breastfeeding. Consequently, the mother’s breast milk transfers these nutrients to the baby. This is why mothers should try to eat as many whole foods as possible.

The following nutritious foods are best for mothers and their breast milk:

Fish and seafood: salmon, shellfish, sardines, and seaweed.
Meat: Lamb, liver, pork, and beef.
Fruits and vegetables: Cabbage, kale, broccoli, and garlic.
Nuts and seeds: Walnuts, almonds, hemp seeds, flaxseeds, and chia seeds.
Other foods: Oats, eggs, potatoes, quinoa, dark chocolate, and buckwheat.

In addition to making a dedication to eating more nutritious foods like those above, it’s important that breastfeeding mothers avoid processed foods, unhealthy fats, and added sugars.

Breastfeeding Mothers Should Focus on Nutrient Groups

Dr. Dan Raiten, an NIH children’s nutrtion expert, says, “Breastfeeding is the gold standard for feeding infants.”

This overview explains the nutritional values of breast milk. A mother’s breast milk can be separated into two groups. Group 1 nutrients in a mother’s milk are based on her daily dietary intake. Conversely, group 2 nutrients refer to nutrients secreted into the breast milk with no regard for the health or nutrient intake of the mother.

Group 1 Nutrients

The following are nutrients found in group 1:

Vitamin B1 (Thiamin): Pork, fish, nuts, seeds, and bread.
Vitamin B2 (Riboflavin): Red meat, cheese, almonds, eggs, oily fish, and nuts.
Vitamin B6: Nuts, poultry, fish, pork, dried fruit, and bananas.
Vitamin B12: Oily fish, shrimp, crab, shellfish, and liver.
Choline: Beef, chicken, liver, eggs, peanuts, and fish.
Vitamin A: Carrots, sweet potatoes, leafy greens eggs, and organ meats.
Vitamin D: Oily fish, cod liver oil, fortified foods, and mushrooms.
Selenium Seafood, seeds whole wheat, and Brazil nuts.
Iodine: Dried seaweed, milk, cod, and iodized salt.

The group 1 nutrients are important for your baby. If your diet doesn’t contain enough of the aforementioned foods, consider adding them by way of supplements.

Group 2 Nutrients

The following group 2 nutrients are important to a breastfeeding mother’s health:

Folate: Lentils, leafy greens, avocados, asparagus, and beans.
Calcium: Yogurt, legumes, cheese, and milk.
Iron: Pork, red meat, poultry, green vegetables, dried fruit, seafood, and beans.
Copper: Whole grains, shellfish, nuts, potatoes, organ meats, and beans.
Zinc: Red meat, oysters, poultry, dairy, nuts, and beans.

If a woman’s intake of the group 2 nutrients is low, the body will try to take the nutrients from the mother’s tissue and bone stores by secreting them into the breast milk.

This is why it is so important for the mother to ensure she is eating healthily.

Supplements the Mother May Benefit From

Many breastfeeding tips suggest that mothers take supplements. While supplements are a good way for a mother to make up the nutrients she is lacking, it is essential to ensure that the supplements are right for the mother, as they will be broken down and passed to the baby.

Most popular supplements for mothers contain stimulants, herbs, and active substances that can be transferred through the mother’s breast milk.

The most likely substances to benefit the mom are:

Multivitamins

Mothers that lack key nutrients should take multivitamins. Without the nutrients found in multivitamins, mothers may find that they have pregnancy-related nausea.

To avoid this, mothers can use daily multivitamins to ensure they are getting the nutrients they need.

Vitamin B12

Vitamin B12 supplements are generally a good way to prevent vitamin B12 deficiencies. However, mothers need to consult with their doctors before deciding to add these supplements to their diet.

Omega-3

Docosahexaenoic acid (DHA) can be taken as well. The omega-3 fatty acid is found mostly in seafood like algae and fatty fish.

These fatty acids are important to the eyes, skin, and central nervous system. DHA is an important factor for brain function and development.

Mothers can also add DHA into their baby’s formula as it has improved babies’ vision.

Vitamin D

Vitamin D can be found in fish liver oils, fortified foods, and fatty fish. However, Vitamin D is typically only present in meager amounts. This vitamin’s deficiency often occurs if the mother lives in an area with limited sun exposure.

Drinking Enough Water

Mothers often experience a particular thirst as the hormone oxytocin is released when feeding their child.

When the baby latches onto the mother’s breast, the mother’s oxytocin levels increase. This reaction allows the milk to flow more readily.

This release of breast milk also stimulates the mother’s thirst. This is so the mother will drink an adequate amount of water to meet her baby’s needs.

Many breastfeeding tips suggest that mothers should make sure they stay hydrated. If you feel faint or tired, this is is an indication that you should be drinking more water.

Foods and Beverages to Consume in Moderation

When putting together a diet, it’s essential that mothers consider the types of food that they should avoid. When consumed in larger quantities, certain foods stand to affect the health of a baby negatively.

Alcohol

Moms should be careful to schedule their drinking and feeding at separate times. As alcohol can pass through breast milk, women should avoid feeding following drinking.

While “pumping and dumping” will remove the milk from your breasts, it doesn’t take the alcohol levels out of your blood or the milk. It’s best to wait until the alcoholic beverages have cleared the body before feeding again.

Though the level of alcohol a mother should be consuming will vary for each person, it’s typically safe to breastfeed following one alcoholic beverage, one shot, or a beer. Ideally, mothers should have their drink after they breastfeed. Then, it’s better to wait a few hours before nursing again.

Caffeine

Tired of those late nights with your baby? Lucky for you, caffeine is fine for mothers, as long as it is consumed in moderation. Caffeine should be limited to three cups of caffeinated beverages each day.

Caffeine does pass through the mothers’ bloodstream, so it is important to note that feeding right after drinking coffee can make babies jittery. However, when consuming caffeine in chocolate, the levels are too low for the baby to experience anything.

Fish

While fish has essential nutrients, mothers should eat it in moderation, as all fish contain a certain amount of mercury in them. As a neurotoxin, this mercury stands to affect a baby’s brain.

Fish that should be avoided are king mackerel, tilefish, swordfish, and shark. The older, predatory fish tend to have the most mercury, so these should be eliminated from a mother’s diet.

Most breastfeeding tips suggest that moms should aim to eat 12 ounces of fish a week. The best options include catfish, pollock, salmon, and shrimp.

Parsely, Sage, and Peppermint

These herbs are anti galactagogues. In higher doses, they will decrease the mother’s breast milk production. Mothers should think twice before applying peppermint oil or adding three herbs to their diet.

Spicy Foods

Excessively spicy foods aren’t something that should be explicitly avoided. However, mothers must remember that these flavors will be transferred to their breast milk. The baby may develop a taste for these things, which may shape their preference as they grow.

breastfeeding

Final Thoughts on Diets for Breastfeeding Mothers

You are what you eat certainly applies to a feeding baby. Mothers would do well to keep this in mind when searching for breastfeeding tips.

With a comprehensive guide like this one, mothers will be able to see where they can improve their diet and what they should cut back on. Remember, the health of your baby must first start with your own health.

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

Scientists Explain The Best Breakfast to Lose Weight Fast

April 21, 2019 by Power of Positivity

Are you looking to lose weight? If yes, then you need to ensure that your breakfast, which is the most significant meal of the day, is healthy. Eating doughnuts and cakes is not the way to have a healthy breakfast meal.

So how do you prepare a healthy breakfast meal? First, pick ingredients that are low in calories. Then be sure that your ingredients have high levels of nutrients like proteins and fiber that boost fullness.

Scientists explain that these are the best breakfast foods to lose weight fast.

1. Nuts

Nuts offer the ideal balance of heart-healthy fats, protein, and fiber, making them a perfect addition to your breakfast. Research has shown that including nuts in a Mediterranean diet decreases your weight critically.

Another study included 65 adults and compared the impacts of a low-calorie diet with 84 grams of almonds daily to a low-calorie intake with complex carbs. Both breakfast diets had equal amounts of proteins and calories. But by the end of six months, participants who took almonds had lost 56 percent more body fat and 62 percent more weight as compared to those who took complex carbs.

Remember that nuts are also rich in calories. Hence, it is critical to restrict your intake to about 28 grams per intake to prevent the calories from accumulating in your body. Mix a serving of nuts into homemade granola, cottage cheese, or yogurt to make your nutritious breakfast and allow yourself to lose weight.

2. Flaxseeds

Flaxseeds have high levels of viscous fiber, which is a soluble fiber type that absorbs water to create a gel in your digestive system. Research reveals that soluble fiber is particularly effective at slowing down digestion, which could aid in decreasing appetite and lowering calorie intake; thus, it assists you in losing weight fast.

Studies suggest that putting flaxseeds in your breakfast diet can have a potent effect on appetite control and weight loss. A study discovered that taking a drink prepared with flaxseeds increased satiety and minimized appetite. This was in comparison to a beverage sweetened with sugar.

Another study comprising 18 men revealed that bread buns with flaxseed fiber reduced appetite and enhanced satiety as compared to regular buns. Flaxseeds are versatile and easily enjoyable. Ground flaxseeds can be sprinkled over cereal, mixed with water, or used in preparing breakfast smoothie.

3. Oatmeal

Oatmeal is a delicious and healthy breakfast option, particularly if you want to lose weight. Oats are low in calories but high in protein and fiber, the two compounds that affect weight control and appetite.

Specifically, oats are a rich source of beta-glucan. This fiber has been proven to boost heart health, immunity, and more. According to research, beta-glucan can balance levels of blood sugar in order to avoid crashes and spikes that could boost your appetite.

A study that involved 14 overweight adults also revealed that eating high amounts of beta-glucan resulted in elevated levels of peptide YY hormone that aids in the regulation of food intake through appetite reduction.

Mix 235 grams of prepared oatmeal with 74 grams of berries, a handful of almonds, and 7 grams of ground flaxseed. You’ll have a great breakfast rich in fiber.

4. Chia Seeds

Chia seeds are a perfect breakfast supplement to help you lose weight fast. They are rich in fiber and can absorb water to create a gel that expands in your tummy, which help you feel satisfied longer.

They also have high levels of protein. This can slow down the emptying of your tummy and minimize levels of ghrelin hormone that works to stimulate hunger. A study in 11 adult participants discovered that consuming chia seeds baked into white bread minimized both blood sugar levels and appetite.

Another 3-month study in 19 adults revealed that 35 grams of chia flour every day critically minimized waist circumference and body weight.

Try preparing a chia seed breakfast by combining 28 grams of chia seeds with 245 grams of yogurt. Leave the mixture for half an hour so that the seeds can swell before topping it off with 74 grams of berries. Chia seeds can also be consumed with oats, smoothies, and tea.

5. Green Tea

Green tea is a significant ingredient in most fat-burning supplements and diet pills. This food has been studied widely for its fat-burning and metabolism capacities.

For example, a study involving 23 adults discovered that consuming three capsules of green tea extract improved fat burning by 17 percent within half an hour. Another study involving 10 participants revealed that green tea extract increased the speed of metabolism. It also boosted burning of calories over a day by four percent.

A similar study in 31 participants discovered that drinking a beverage that has calcium, caffeine, and particular compounds present in green tea thrice a day improved the number of calories burnt each day by 106 calories. Hence, you can lose weight fast with green tea.

There are numerous ways to have your green tea for breakfast. Try squeezing a lemon, adding some honey, and including some ginger or mint when making your green tea.

6. Kiwis

Kiwis are rich in potassium, vitamin K, and vitamin C. They also have high levels of fiber. You can get 21 percent of your daily requirements from 177 grams of kiwi.

Research in 83 ladies revealed that a calorie-restricted, high-fiber diet was effective at minimizing appetite and preoccupation with meals while also reducing waist circumference, body fat, and body weight.

Additionally, kiwis have a particular fiber type called pectin. Pectin has been proven to induce satiety, reduce appetite, and help you lose weight. Kiwis are also a natural laxative that stimulate the movement of your gut. They support regularity and aid you in losing water weight temporarily.

Sliced kiwis are fantastic for a nutritious breakfast. They can also be added to cereals, smoothies, and yogurt.

7. Coffee

Many studies have proven that your daily cup of coffee could help you lose weight. Due to caffeine content, coffee could assist in weight loss by improving fat-burning and metabolism.

According to research in eight participants, the consumption of caffeine boosted metabolism by 13 percent and enabled the breakdown of fats. Another study involving 58,157 adults revealed that coffee could assist in weight-control in the long-run since heightened intake of coffee was linked to less weight gain over 12 years.

Since coffee cannot make for a complete breakfast meal, you can pair it with other healthy breakfast foods to upgrade your morning meal. Be sure not to overdo on the creamer or sugar; this will only add calories and reverse some of the potential health benefits of coffee.

8. Grapefruits

Grapefruits are well-known components of numerous diets and programs that help you to lose weight. In addition to being low in calories, they are rich in fiber and water content, which aid in weight loss.

According to research in 91 participants, it was discovered that consuming half a grapefruit prior to meals led to critical weight loss. The study took three months; people who ate grapefruits lost about 1.6 kg, which was five times more in comparison to the control group.

Another study that involved 85 participants showed that consuming grapefruit juice or grapefruit before a low-calorie meal for three months reduced body fat by 1.1 percent, decreased calorie intake by 20-29 percent, and increased weight loss by 7.1 percent.

Fresh grapefruit slices are perfect for a balanced breakfast. You can also add them to fruit salads, smoothies, and parfaits.

But if you are taking any medication, be sure to inform your pharmacist or doctor before consuming any grapefruit. Particular drugs could interact with grapefruit, potentially resulting in some adverse effects.

9. Berries

Berries include varieties like raspberries, blackberries, strawberries, and blueberries. They are rich in nutrients but low in calories.

Besides offering numerous essential minerals and vitamins, berries have high levels of fiber, which could minimize hunger and food consumption. A study involving 12 ladies discovered that swapping a high-sugar morning snack for some mixed berries minimized calorie consumption later in the day by about 133 calories.

Another study involving 133,468 participants revealed that each daily serving of mixed berries was linked to 0.5 kg of weight loss over four years. Add berries to your breakfast oatmeal, yogurt, or smoothie to lose weight fast.

10. Smoothies

Smoothies are an easy and quick way to consume high levels of nutrients. Also, when consumed as a breakfast meal, they can help you lose weight.

Because you can personalize your ingredients, you can tailor your smoothie to suit your personal preferences. Putting low-calorie fruits and veggies can improve the intake of fiber to reduce appetite.

You can include some ingredients that have high levels of protein to increase satiety and eradicate cravings. However, note that smoothies can increase calorie consumption if you overdo on ingredients that are rich in calories.

For a straightforward weight loss smoothie, combine 240 ml of milk with some leafy greens, 28 grams of chia seeds, and 144 grams of strawberries. Drink your smoothies throughout the morning period to fight off cravings.

Conclusion

Whether you settle for a smoothie, fruit salad, oatmeal, or any one of these healthy foods, you will lose weight fast. Even if you are not doing any exercises, you will still see some great results. However, these results can be significantly increased if you combine these healthy foods with some daily exercises.

You need a lot of discipline when starting your journey to lose weight. Therefore, be strict on your diet and be patient and you will see some tremendous results.

Psychology Explains 5 Ways to Treat Social Anxiety (Without Medicine)

April 21, 2019 by Power of Positivity

Struggling with social anxiety? Looking for a way to take the edge off normal social interactions? You’ll find thousands of tips, tricks, and techniques to sort through on the worldwide web, all promising a quick fix to the anxieties that plague you. But if you want real results, you’ll want to start with those which have been thoroughly researched, explored, and found worthwhile by professionals.

To make it easier to start improving your condition, we’re focusing today on those techniques and tactics you can implement on your own, without much or any outside help. Professional counseling and/or medication can of course prove very valuable in dealing with anxiety and other behavioral health problems. The following, however, are techniques you can begin implementing immediately.

Social Anxiety Therapy Techniques

Exercise

Exercise is often the first recommendation for improving your life. You’ll receive this advice from any doctor, therapist, psychiatrist, or life coach for one reason: it works. While the exact level of improvement you see by treating anxiety with exercise will vary, depending on the type of anxiety you face, you’ll almost certainly see some level of improvement.

Most studies focused on mental health have noted improvements primarily from aerobic exercise, such as running, biking, swimming, dancing, gardening, etc. While you’ll likely see benefits from anaerobic exercise such as weight lifting, sprinting, and other intense physical activity, your best choices are traditional aerobic exercises.

There are a few ways exercise works to improve anxiety in social situations.

At the simplest level, it’s about brain chemistry; exercising triggers the release of numerous chemicals that work to elevate mood, reduce inflammation, bolster your immune system, neutralize stress, and more.

But the purely physiological benefits of exercise aren’t the only reason fitness is a key technique for controlling social anxiety. Research also indicates a few secondary benefits. For instance, you can bolster your confidence by setting and achieving fitness goals. Additionally, you create shared points of reference you can use to navigate social interactions. Finally, you may find it easier to engage other people while distracted by exercise, such as in a fitness class or hobby group.

For the chemical benefits, regular vigorous exercise will show the greatest benefits, as with the other benefits of exercise. Just make sure to avoid the trap of overtraining in your desperation for relief from social anxiety; if you start interfering with sleep quality, hurting yourself, and producing stress hormones because you’re trying to exercise too hard too fast, you’ll undo any benefits you may have earned from your efforts.

Cognitive behavioral therapy

Cognitive behavioral therapy or CBT remains a favorite choice for managing anxiety. This is true whether you’re receiving guided therapy with a professional or developing the techniques on your own. Research shows that even self-taught CBT strategies can have a drastic effect on your response to the feedback loops and mind states that drive social anxiety.

Much of CBT rests in the process of logically evaluating your feelings when anxiety hits (or depression, or anger, in other conditions). A classic example of a trigger for anxiety would be public speaking. CBT techniques for dealing with anxiety would include asking yourself a series of logical questions:

What are you afraid of happening, and how likely is it?

This is quite often all you’ll need to escape your concerns; you may immediately feel that laid out logically, the consequences for a speech gone poorly aren’t so bad, or the bad outcomes aren’t at all likely.

What are the best case and likeliest outcomes?

Reminding yourself of the other possible outcomes of giving your speech is the next logical step with CBT techniques. Extreme outcomes are rare in life, and thinking about the broad spectrum of possibilities can help immensely.

How often has this negative prediction come true in the past?

Realistically comparing your current worry to your past worries can be valuable as well, helping put that dread of social disaster into context.

If it did happen, or does happen, how would you cope with it?

Social anxiety, and other forms of anxiety and phobia, often lead us to think about the single worst moment of the potential worst outcomes. Thinking past that point, to what it really means for your life, is valuable.

Is worrying about this helpful?

Worrying isn’t a useless thing to be ashamed of, but it can get in the way of living. Accepting your worries and making good use of them where necessary can make them a tool, rather than a dominating force in your life.

This is only a small example of what CBT’s full range of techniques encompasses, of course. Other CBT techniques include identifying warnings that you’re about to experience an attack of social anxiety. It also involves spotting the physical and mental flags so you can stop your mind before it starts constructing nightmares for you.

The key benefit of CBT isn’t necessarily in applying logic to your problems, as that won’t always help; it’s about breaking the loop so you don’t feel worse and worse over time. When social anxiety hits, it often pulls you into tight spirals of worry about the single worst potential moment in the worst case scenario. CBT gives you the tools to escape the loop and think about your situation with your full faculties.

Mindfulness techniques

There are any number of related techniques for controlling your self-awareness, and all of them offer benefits in managing anxiety. This may seem counter-intuitive if your anxiety tends to manifest as a crippling over-awareness. But similarly to CBT, and in many ways overlapping with its techniques, mindfulness is about controlling the racing thoughts that make you anxious in social situations.

This encompasses a number of techniques. Mindful meditation is perhaps the most popular technique for anxiety sufferers. It has an emphasis on letting go of goals—at least for a moment. Instead, you focus on contentment and awareness in the moment. The closely related field of self-hypnosis offers similar benefits. From a biological standpoint it may function the same, yet it focuses on achieving goals.

Looking at specific techniques, there’s often a focus on redirecting and neutralizing the negative thought patterns associated with anxiety and related ailments. For example, a mindfulness practitioner may recognize anxious patterns and then stop and concentrate exclusively on the sensation of feet pressing against the ground. Or they might focus on breathing, or on the sensations at their fingertips. In other words, they put energy into a combination of visualization and physical feedback as a time-out from anxiety.

Relaxation techniques

Social phobias and anxieties, like all forms of anxiety, can be greatly managed through simple relaxation.

Relaxation techniques encompass a broad selection of relaxing activities, not all of which are as dramatic and obvious as the others. Deep tissue or therapeutic massage, aromatherapy, deep breathing techniques, progressive relaxation, even sitting in a comfy room without interruptions; all of these show benefits for the symptoms of anxiety.

The key here isn’t any particular magic bullet for anxiety hidden in any one of these techniques; rather, you’ll find a broad benefit of relaxation for people experiencing anxiety disorders—social anxiety included.

Exposure therapy

This is likely the scariest technique for dealing with most phobias, anxieties, and fears; it is also one of the simplest to implement and see benefits from. Exposure therapy for anxiety continues to be the favored approach to anxiety in clinical settings, especially in combination with CBT, thanks to ease of implementation, efficacy, and efficiency.

Again, comparing the reality of experience against the image in our minds is a key component of managing anxiety. Exposure therapy seeks to create a wealth of experience to draw upon in making these assessments. You can accomplish this by repeated exposure to the perceived threat in a controlled environment.

This might include exercises such as asking dozens of strangers on the street for their phone numbers. It may simply mean introducing yourself to people and shaking hands. Or it could mean calling up businesses in the phone book and asking questions. The point is to put yourself in a stressful environment, but one where failure doesn’t matter. You wait for the anxiety to tire itself out in the face of mundane reality.

This comes with caveats. Doing too much too soon can be counter-productive; you want to be pushed to an uncomfortable place, not a terrifying one. It can also be difficult to practice safe exposure to certain forms of social situation; you can’t easily practice first dates with people you like at will, for example.

Parting thoughts

These aren’t the only techniques you can rely upon to improve your anxiety—especially if you’re willing to work with a therapist, support group, or psychiatrist. However, they are scientifically proven and easy to implement on your own. You’ll also find that they have a minimum of drawbacks, expenses, or potential side effects. Combine these with general efforts to improve your health such as healthy diet, low-stress living, and good sleep habits. Any one or combination of these techniques should help you make progress over anxiety.

11 Habits A True Friendship Does Differently

April 21, 2019 by Power of Positivity

We all seek true friendship. This kind of companionship is a step above normal friendship. It involves people around whom you can simply be yourself – people you can trust and who care for you just as much as you care for them.

But figuring out which of your friendships are genuine, long-lasting ones can be challenging. Luckily, there are some very clear signs that separate true blue pals from the rest.

Here Are 11 Things A True Friendship Does Differently

1. They Make You Feel Less Stressed Out

When you go to hang out with a true friend, you’ll feel the stress melt right off of you. Every encounter you have with them will leave you feeling great and even energized.

In fact, spending time with good friends who are good for you can drastically improve your positive thinking and happiness levels, especially after or during negative events or circumstances. Essentially, if you feel the urge to spend time with someone when you need a pick-me-up, that’s a true friendship.

If you’re dreading a meeting with your friend because you always feel drained from them, it may be time to re-evaluate the friendship – especially if you feel bad before, during, and after each hang-out session.

2. They Are Honest With You

Honesty is always the best policy, and this applies to friendships, too. A true friend will make sure that they never deceive you in the following ways:

· False Flattery

A true friend is never going to hype you up falsely. This doesn’t mean they aren’t supportive; it just means you can count on them to never lie to you. They compliment you on real things you’re good at – and they don’t flatter you just to get on your good side.

· Gossip

A friend will not start rumors about you, nor will they listen to gossip that is floating around. If they think something is happening, they’ll tell you; if someone is spreading rumors, they’ll tell that person off and report it to you.

· Sugarcoating

A true friend does not try to make you happy by allowing you to be ignorant or wrong. They can be brutally honest, even if they are tactful, about what’s going on. They always tell you what you need to hear, not only what you want to hear – even if it’s tough, even if it hurts, and even if they know you’ll be angry.

· Backstabbing

If a true friend has a problem with you, they will tell you to your face. They won’t complain about you to everyone you know so that they can gain high ground. They respect you and they would never tarnish your reputation.

3. They Don’t Get Jealous About Your Other Friendships

Jealousy and envy don’t have any place in any kind of healthy relationship – whether a platonic, friendly one or otherwise. These emotions stem from insecurity and can drag a friendship down.

In a friendship that isn’t a true friendship, your companion will feel oddly possessive over you. They will take it personally when you hang out with other people, and they feel upset when you make other friends. They might even be angry if you take up hobbies that reduce the time you can spend with them.

Of course, the green-eyed monster can be difficult to control. Some people do feel jealous of their friend’s friends, but they don’t allow it to take over them. Instead, they ask themselves why they feel that way and recognize that it is a negative emotion before taking steps to overcome it.

4. They Know You Better Than Everyone Else

A true friend is someone you can confide in, and who will never use the things you tell them against you. They know:

Deepest secrets
Silly, unintentional quirks
Worst flaws
Most “out-there” dreams
Personality traits
Buried history
Love life
Embarrassing moments

Essentially, a true friend knows you better than just about anyone else does, and they might even know you better than you know your own self. They know your negative sides, your positive sides, your weird sides, and everything else in between – and you trust them with that knowledge.

This is someone who knows who you really, truly are and values every last bit of you! That’s truly something precious to be treasured.

5. They Are Genuinely Happy When You Succeed

A friend who isn’t true will be bitter when you do well in life. They might have trouble smiling and congratulating you, even if they try their best to act happy through it. A part of them is envious of what you have any wishes they could have it, and that insecurity separates them from a true friend.

On the other hand, someone who can’t wait to celebrate every success you have is a friend you can count on. They’ll scream along with you when you get a job promotion. They’ll demand you take loads of pictures to send them when you go on vacation. They’ll be just as happy as you are about your achievements and positive life changes.

Some people are very good at hiding envy and bitterness. But, as you carry on through life and go through its ups and downs, the people around you will reveal who they really are.

6. They Call You Out Without Judging You

You aren’t perfect, and the average friend will overlook your errors in favor of keeping the peace. In true friendship, however, they aren’t afraid to call you out when you’re being unreasonable. Here’s how they might do so.

· They Tell You When You’re Wrong

A friend isn’t going to point out your wrongs just to play devil’s advocate. But when you do something they don’t agree with or think is morally questionable, they’re going to tell you directly without sugarcoating it. They want you to be held accountable for your mistakes, just like everyone else has to be.

· They Are Gentle, But Firm

A true friend won’t intentionally hurt your feelings or belittle you when you mess up. They will tell you when you’re in the wrong, but always in a constructive and helpful manner – not in a cruel one. This helps you maintain your positive thinking even while they’re correcting you.

· They Don’t Hold Grudges

Once you’ve apologized or made up for a mistake, a true friend will put it behind them and move on. If they need time, they’ll tell you, but they’re not going to hold a grudge against you forever.

· They Don’t Expect Too Much

A true friend doesn’t expect you to be the picture of perfection. You don’t worry about needing to walk on eggshells around them, but you know that if you start trampling on them, they’ll say something. They don’t expect perfection – they only expect the best you can do!

· They Aren’t Judgmental

We all make mistakes, and it doesn’t mean we’re bad people. A true friend knows this, so when you mess up big time, they aren’t going to judge you for it. They’ll be understanding and encourage you to be better.

· They Want You To Improve

At the end of the day, a real, genuine friend wants you to be the best you can be. That’s why they tell you what you need to hear, even if it’s not the most pleasant.

7. They Make An Effort To See You (And You Do The Same)

Life can get very busy, but a true friend wants to work around a hectic schedule to see you. You will both compromise so you can find a time to meet and hang out because you’re both so important to each other.

A friend who isn’t the best you could have will not make much of an effort to meet you halfway. You suggest outings, ask them to meals and movies, or even invite them over for a friendly sleepover, and they always seem to be too busy.

Worse still, these fake friends may only want to be around you when they want something out of you. This type of one-sided friendship isn’t great for anyone involved.

8. You Have Loads Of Memories and Inside Jokes

A true friend is someone who complements you as you complement them. You laugh together, forge amazing memories, and collect hilarious inside jokes as you spend time together.

You know a friendship is for real when you can’t even keep track of all the amazing times you’ve had over all the hours you’ve hung out. Better yet, you can’t wait to continue making these memories with them!

9. They Really, Truly Listen

Lots of people claim to be good listeners. A true friend really is one, especially towards you. Here are all the ways they listen to you if it’s a true friendship.

· They Converse Fairly

Conversations are a two-way street. When you and a friend are chatting, a true one does not cut you off, nor do they constantly turn the topic back to them. They want to hear from you as much as you want to hear from them.

· They Give You Their Full Attention

A true friend puts their phone away while they’re talking to you, and you do the same. If you don’t do this, then you should definitely consider it if you want a positive friendship! Research has found that the mere presence of any device can reduce connection levels between people.

· They Listen To You When You Need Them To

If you have concerns, a true friend listens to them carefully. They validate your feelings and make you feel heard. Plus, they know when you just need to rant, so they won’t offer unwanted advice.

10. They Are There In Good Times And In Bad

A friend will be with you through the positive and negative moments in life. Whether you’re excited about your engagement or sobbing over losing a job, they’re right there by your side through it all.

If it’s true friendship, they will also stick around through ups and downs. The challenges you face will make you stronger friends with closer bonds at the end of the day. A fake friend will leave at the first sign of adversity. A real one values your friendship too much to give up.

11. They Love You Just As You Are

Throughout your life, some people will try to change you to be who they want you to be. A true friend is not one of them. They love you for who you are, including for your flaws and silly antics. To them, the person you are is incredible, valuable, and wonderful, and they couldn’t imagine anyone else they would rather be friends with!

Final Thoughts On Some Things A True Friendship Does Differently

Do you have a friend who checks all these boxes? Good news! They’re a true friend! Cherish them and value them, and don’t forget to do all these same things for them, too!

Finding true friends can be difficult. But if you know what to look for, you’ll be able to separate fleeting friendships from ones that will last a lifetime.