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10 Quick & Easy Healthy Recipes For Fast Weight Loss

September 10, 2018 by Power of Positivity

When you have a wedding or a reunion coming up, or when beach season is just around the corner, sometimes you want to cut that weight fast!

As busy as you are, and with so many unhealthy options at arm’s length, it’s important to have a few go-to, healthy recipes in the bag that will turbo-charge your weight-loss goals.

These 10 easy healthy recipes will do the trick.

Deconstructed Egg-rolls

Toss a pound of ground chicken into a large skillet with chopped onions and mushrooms. Add two teaspoons of minced garlic and a few tablespoons of pickled ginger. Add chopped cabbage and simmer it on medium heat until the chicken is cooked through. Season with pepper and soy sauce and serve. This could become one of your favorite easy healthy recipes!

Strawberry Quinoa Salad

Quinoa has earned its place in popular cuisine with proven health benefits. Prepare your quinoa overnight. Bring it to a boil in water, and simmer for fifteen minutes. Add two tablespoons of chopped basil, olive oil, a splash of lemon and orange juice and a tablespoon of ground flax seeds. Add a dash of apple cider vinegar, a bit of honey and serve with chopped strawberries and crumbled goat cheese!

Turkey Burger Wraps

After you make your favorite turkey burger patties (ground turkey, shredded provolone, cumin, garlic powder, pepper, salt and green onions make a great mix) cook them on a skillet with a little olive oil. Serve them over a lettuce leaf topped with red onion, mayo, tomato, feta cheese and avocado slices.

Spaghetti Squash Bolognese

This might become one of your favorite easy healthy recipes. Start by piercing several holes around your squash and putting it in your microwave for five minutes. Rotate it and repeat two more times. Take it out, cut it in half and scoop out the stringy goodness. Mix in a little olive oil and salt and pepper to taste. This is one of the best easy healthy recipes for a replacement pasta to serve with your favorite Bolognese sauce!

Shrimp and Pesto Tortilla Pizza

Start by sauteing some shrimp in garlic and olive oil and season to taste. In a food processor, combine garlic, fresh basil, chopped pine nuts and grated Parmesan with olive oil and a pinch of salt. Spread your pesto sauce on a large tortilla and distribute the shrimp on top. Broil it in your oven for a few minutes, then take it out and sprinkle with lime juice. Enjoy one of the most delicious healthy recipes!

Chick-pea Coconut Curry Over Yams

Sauté chopped onions and carrots in a saucepan with olive oil. Add half a chopped bell pepper, a can of soaked chickpeas, a tablespoon of your favorite curry powder and a chopped Serrano pepper. Simmer with a can of chopped tomatoes and a can of coconut milk until reduced. Cook a large yam in the microwave. Mash the potato and serve with a healthy scoop of your coconut curry on top!

Avocado Salad With Baked Chicken

Avocados are one of the healthiest things you can eat. Set your oven to 400 degrees. Season and oil your chicken breast with olive oil. Wrap it in tinfoil and bake it for ten minutes. Serve it over a bed of chopped spinach with avocado slices, feta cheese and balsamic vinaigrette.

Baked Salmon With Zucchini Noodles

Toss a shredded zucchini with olive oil and season. Mix it with two teaspoons of minced garlic, two tablespoons of pine nuts, a tablespoon of butter, lemon juice, chopped parsley and a third of a cup of chicken broth. Stir fry the zucchini for five minutes on medium heat and then slide it to one side of the pan. Season your salmon fillet, and place it in the empty side of the pan and cook for about three and a half minutes on each side until brown. Serve the salmon over the zucchini and enjoy!

Pesto Chicken With Cauliflower Rice

Chop a head of cauliflower in a food processor until it has the consistency of rice. Toast it in a pan until it’s hot, seasoning to taste. Bake your chicken breast as above, and cover it in your new delicious pesto sauce. Serve your chicken breast over a bed of cauliflower rice!

Lentil Veggie Stew Masala

Pan sauté an onion and a chopped carrot in oil with two tablespoons of Garam Masala. Add minced garlic and a can of lentils with an additional can of water. Bring it to a rolling boil and simmer until reduced. Add a chopped tomato and a handful of chopped spinach. Simmer for an additional fifteen minutes and season to taste.

Remember that cooking, even in a hurry, can be a lot of fun. Experiment, try new things, and soon you’ll have an exciting repertoire of easy healthy recipes!

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

10 Behaviors That Reveal Someone With Hidden Alcoholism

September 10, 2018 by Power of Positivity

“The National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that about 17 percent of men and 8 percent of women will develop an alcohol use disorder at some point in their lives.” – American Addiction Centers (source)

Alcoholism is defined as “the most serious form of problem drinking, [describing] a strong, often uncontrollable, desire to drink.” People with alcoholism will place the need to drink above all other priorities, including loved ones. An estimated 15.1 million people have a condition relating to alcoholism.

Alcohol is addictive because of its effects on the brain’s primary inhibitory transmitter, GABA (gamma-aminobutyric acid). Inhibitory transmitters effectively suppress the firing of neurons in the brain, producing a relaxing effect. GABA is popular as a supplement for its anxiety-relief properties (though current research claims that GABA supplements do not cross the blood-brain barrier.)

Alcoholism varies by degree. Alcohol use disorders (AUD), or alcohol abuse, may include those who are not yet physically dependent on alcohol but continue to drink despite the resultant negative consequences.

There are five types of alcoholics:

(1) Young Adult: Binge drink on the occasions that alcohol is consumed; begins around 20 years of age.

(2) Young Antisocial: Starting at around age 15, young antisocial drinkers are those who have an antisocial personality disorder.

(3) Functional: Highly-educated individuals with stable relationships and more disposable income. Binge drinking occurs about once every couple of days.

(4) Family-influenced: Beginning around age 17, family-influenced drinkers imbibe because of immediate family stressors. Specifically, family members who abuse alcohol.

(5) Long-term Severe: Often males with high divorce rates, they are more likely to abuse more than one drug.

Health Effects and Consequences

Long-term alcohol abuse can lead to various health problems, including those that are life-threatening. Alcohol abuse, whether long-term or a single event, may either contribute to or result in:

Brain disorders
Cancer
Heart damage
Immune system disorders
Liver problems
Pancreatitis

10 Behaviors of Hidden Alcoholism

It isn’t always obvious when someone has an alcohol problem. A good example is functional alcoholics, who seem to get by in everyday life just fine – at least on the surface. But alcohol use inevitably shows up in one’s behavior. It’s merely a matter of whether such behaviors are observable.

Here are ten behaviors that may reveal someone with hidden alcoholism:

1. Inexplicable absences:

– Extended time away from family or work.

– Calling in sick and showing up “fine” the next day.

– Forgetting important dates, either personally or professionally.

2. Stubborn denial:

– Refusal to acknowledge that anything is wrong.

– If confronted with evidence of alcohol use, the abuser will not admit fault.

– Uses accomplishments and successes as “proof” that no problem exists.

3. Social binging:

– Consuming alcohol in excess at a social or professional event

– Drinking servings of alcohol rapidly and with little rest between drinks.

– Inability to consume one drink without getting another.

4. Relationship problems:

– Changes in personality that lead to emotional and/or physical separation between the alcoholic and family members.

– The sudden decline of professional relationships.

– Only showing up to ask for favors, including to borrow money.

5. Sudden impulsiveness:

– Judgment begins to slip, resulting in poor decision-making.

– May spend more money, max out credit cards, or take out loans.

– More willing to take unnecessary risks.

6. Frequent accidents:

– As the degree of alcohol abuse increases, the alcoholic may hurt themselves by accident.

– Falling, tripping, and passing out considerably increase the odds of physical injury.

– Showing up with new bumps, bruises, and other signs of injury on a regular basis.

7. Anger and irritation:

– Chemical changes in the brain make it more likely that the alcoholic will respond abruptly and inappropriately.

– As a functional alcoholic’s condition worsens, the “typical” sense of calmness shown prior may diminish.

– Sudden outbursts of emotion may surface for seemingly no reason.

8. Anxiety and depression:

– New or worsening anxiety and depression may surface.

– Changes in mood do not coincide with any life event.

– Lack of enthusiasm or drive; this is particularly evident in people who are “accomplished” by any other measure.

9. Changes in appearance:

– Going without showering or changing clothes for an unusual length of time, especially at home.

– Maintaining a professional appearance may lose its importance.

– Sudden weight gain or loss.

10. Loss of interest:

– Most unfortunately, alcohol (along with other drugs, at times) may ultimately deprive a person of their willpower.

– Activities that the person used to find engaging suddenly get little to no attention. (This is usually a side effect of depression.)

– Loss of interest also extends to numerous aspects of the alcoholic’s life, including personal and professional interests.

Getting Help

Alcoholism is a disease that puts the person’s life and health at risk. Most crucially, actions of the alcoholic (e.g., drunk driving) may put the lives of innocent people in jeopardy.

Alcoholism is best – and most effectively – dealt with in the early stages of development. Various resources exist that can help the alcoholic get their life back on track, many of which are free and easy to access. Help 4 Addiction, however, requires the person’s willpower, in addition to proper support, care, and efficient training by experts.

If you or someone you care for is having problems with alcohol, please contact the American Recovery Center at 1-888-319-2606 or visit www.recovery.org.

For those who live outside of the United States, a simple internet search with the words “drug abuse hotlines” will provide a phone number or website. You may also call your local hospital for information about treatment.

https://youtu.be/dDn84WupgBA

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10 Behaviors That Reveal Someone Has A Mental Health Problem

September 10, 2018 by Power of Positivity

Mental “Health”

Why the quotes around the word “health” in regards to mental health? Well, put simply, we all suffer from some degree of mental illness. If we didn’t, we wouldn’t be in the mental state that most of us are accustomed to. The mental state where:

we’re thinking tens of thousands of useless thoughts every day.
over 80 percent of our thoughts are negative.
95 percent of our thoughts are likewise repetitive.
anti-depressants are being prescribed at record numbers.

And, collectively, the mental state in which:

the powers that be think it’s okay to poison our only habitat.
similarly, we haphazardly start wars with no plan.
we prioritize insurance profits over individual health.

Certainly, you get the idea.

Humanity has a real problem with thinking in general, and above all doing so from a healthy state of mind.

Clinical Mental Health & Behaviors

“Most people believe that mental disorders are rare. In fact, mental disorders are common and widespread. An estimated 54 million American suffer from some form of mental disorder in a given year.” – Mental Health America (source)

Of course, there is such a thing as “mental illness” in the clinical (read: medical) sense, which is what we’re going to discuss. Let’s look at some of the most common mental illnesses:

Depression
Generalized Anxiety Disorder (GAD)
Obsessive-compulsive Disorder (OCD)
Panic Disorder
Phobias (e.g., agoraphobia, claustrophobia, mysophobia.)
Post-traumatic Stress Disorder (PTSD)
Social Anxiety Disorder

Now, let’s take a look at ten signs that may disclose someone has a mental health disorder.

“Identification with your mind [causes] thought to become compulsive. Not to be able to stop thinking is a dreadful affliction, but we don’t realize this because almost everybody is suffering from it, so it is considered normal.” – Eckhart Tolle, The Power of Now (source)

Confusion

Confusion varies in severity depending on the disorder. Confusing thoughts may arise from everyday brain fog; or they may indicate anxiety, depression, or even schizophrenia or mania. Confused thinking becomes debilitating if it causes a “break” with reality, such as that which is seen in mental breakdowns or psychosis.

Any long-term disturbance that disrupts everyday life should be taken seriously. If symptoms do not go away with proper rest and nutrition, seek the advice of a medical professional.

Delusions

Delusions are strong beliefs one holds that have no basis in reality. A common symptom of schizophrenia, delusions may cause a person to misinterpret everyday experiences.

Delusions are comprised of two types: “bizarre” and “non-bizarre.” Non-bizarre delusions are those that could conceivably happen: poisoning, being followed, lied to, etc.). Bizarre delusions are those that the medical community has deemed impossible: alien abduction, thought broadcasting, etc. (With that definition, there are a lot of “delusional” people out there.)

Inability to concentrate

While most of us have difficulty concentrating in today’s world, most of us can nonetheless focus when needed. People who are unable to concentrate for any significant period, no matter the task, may suffer from a mental health issue.

Conditions known to affect the ability to concentrate:

Attention-Deficit Disorder (ADD)/Attention-Deficit Hyperactivity Disorder (ADHD)
Anxiety and Depression
Emotional Shock
Trauma

Low or “No” Energy

Plummeting energy levels is yet another condition with which people can identify. Chronic low energy is rare, however, and may signify an underlying disorder including:

Chronic fatigue
Depression and anxiety
Insomnia

Emotional Numbness

Emotional numbness typically results from some sort of traumatic experience. Human beings have the ability to compartmentalize emotions that would otherwise prove debilitating. While the survival mechanism allows us to cope, prolonged emotional numbness from trauma will manifest in everyday life – and make it extremely difficult to fulfill one’s potential.

Hallucinations

Per WebMD, hallucinations – seeing things that are not real – can affect any one of the five senses: hearing, touching, tasting, smelling, and seeing. The reasons for hallucinations may be physical or psychological, and include:

Brain tumors
Brain infections
Charles Bonnet syndrome (hallucinations caused by vision problems, such as cataracts, glaucoma, and macular degeneration.)
Epilepsy
Parkinson’s Disease
Schizophrenia

Insomnia

Insomnia, or “sleeplessness,” is defined as “a sleep disorder where people have trouble…falling asleep or staying asleep as long as desired.” The lack of sleep from insomnia frequently manifests into daytime sleepiness, depressed mood, and irritability. Insomnia can be either a short- or long-term condition.

Most mental health disorders that produce stress can cause some degree of sleeplessness.

Suicidal thoughts

Thoughts of suicide are the result of dealing with too much pain for too long. Per the National Alliance on Mental Illness, around 90 percent of people who commit suicide have a psychological illness at the time of death. Strikingly, suicide rates have climbed over 30 percent since 1999.

Mental illnesses that may produce suicidal ideations include:

Bipolar disomenrder
Major depressive disorder
Post-traumatic stress disorder
Schizophrenia

Social withdrawal

Withdrawal from social life is most frequently linked to depression or traumatic experience. Reasons for people wishing to remain isolated are widespread. They range from fear of embarrassment (e.g., social anxiety and phobia) to antisocial disorders and PTSD. Additionally, people with a history of trauma often fear losing control of themselves in public.

Substance abuse

Abuse of drugs and alcohol is common among those with mental illness. According to the National Institute on Drug Abuse, drug addicts and alcoholics are twice as likely to have a mental health problem. Drug use can also be the cause of mental health issues, including anxiety and depression, aggression, irritation, paranoia, and hallucinations.

https://youtu.be/dFDvNfQm2kc

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8 Foods to Never Eat If You Have an Autoimmune Disorder

September 10, 2018 by Chris Butler

There are no fewer than eighty types of autoimmune disorders. While the name by which they are known may vary, the symptoms of an autoimmune disorder (or disease) remain relatively constant. These include:

Chest pain
Fever
Fatigue
Hair loss
Mouth ulcers
Swollen lymph nodes
Swollen and painful joints
Red rashes on the body and face

Autoimmune diseases compromise the immune system, causing it to damage the affected area(s) and reducing the body’s ability to protect itself from infection is compromised. Thus, immune system cells attach to various body areas, such as the joints, tissues, nerves, organs, and glands, damaging the area(s).

Common autoimmune diseases include lupus, psoriasis, rheumatoid arthritis, and multiple sclerosis. Besides those, inflammatory bowel disease, Graves’ disease, celiac disease, and type 1 diabetes are also autoimmune diseases. An estimated 24 million Americans (or seven percent of the United States population) suffer from an autoimmune disorder. The disease begins during adulthood, and women are more likely to receive this diagnosis than men.

Diet and Autoimmune Disorder (AD)

A heightened inflammatory response is a common symptom of an autoimmune disorder. The overproduction of cytokines causes the inflammation of body tissue. Rheumatoid arthritis (RA) provides an example of this effect. Excess cytokines in the joints causes pain and inflammation.

Thus, dietary management is an important aspect of treating ADs. Of course, you also want to know which foods to avoid. With this in mind, let’s get to the main point of this article.

Here are eight foods to never eat if you have an autoimmune disorder:

Avoid eating these things, as they may worsen your condition.

Fried Food:

Although the crunchy batter that makes up the top layer of fried food is unhealthy, the high temperature stokes the inflammation response. Fried foods are cooked at between 350 to 375 degrees. As a result, this produces a neurotoxic chemical called acrylamide forms along with the batter. According to a study published in Toxicology Letters, neurotoxin causes oxidative stress (which causes cellular damage) via the inflammatory response.

Refined Carbohydrates:

White flour products, otherwise known as “refined carbohydrates,” break down quickly during digestion and cause blood sugar spikes. A sudden rise in blood sugar stimulates an aggressive inflammatory response. This often causes the symptoms of swelling, joint pain, and muscle aches common in autoimmune diseases.

Trans Fats:

You can often find trans fats in cookies, crackers, donuts, processed snack foods, fried foods, and fast foods. (Look for the words “partially hydrogenated” on the label.) Numerous studies have linked trans fats and systematic, prolonged inflammation.

Alcohol:

While a drink or two may be healthy, scientists state that heavy consumption of alcohol causes systematic inflammation. Moreover, per a study published in the World Journal of Gastroenterology, “chronic inflammation is often associated with alcohol-related medical conditions.” Alcohol is believed to cause inflammation via interactions with bacteria (“microflora”) in the gut.

Vegetable Oils:

The polyunsaturated fatty acid structure of vegetable oils promotes oxidative cell damage. That’s because vegetable oil promotes an exacerbated inflammatory response due to high omega-6 fatty acid content levels. So eat vegetable oils, including corn, canola (rapeseed), peanut, safflower, sesame, sunflower, and soybean, in extreme moderation.

Processed Meat:

Processed meat includes all meat cooked at a high temperature, including bacon, beef jerky, ham, smoked meat, and sausage. All processed meat contains high levels of advanced glycation end products (AGEs) and other inflammatory compounds. Evidence suggests that AGEs link to the development of Alzheimer’s disease, diabetes, heart disease, and kidney failure.

MSG:

In a study published in the Journal of Autoimmunity, Japanese researchers discovered that mice injected with monosodium glutamate (MSG) developed liver lesions. Moreover, the research suggests that the conditions produced by the MSG-treated mice are similar to two known disease pathways in humans: nonalcoholic steatohepatitis (NASH) and non-alcoholic fatty liver disease (NAFLD). In fact, the findings were alarming enough for the scientists to recommend a potential elimination of MSG from the food chain.

Aspartame:

Aspartame is an artificial sweetener found in beverages, medications, and food (though it is mainly associated with diet soda.) Researchers continue to question its safety despite gaining approval from the U.S. Food and Drug Administration (FDA) in 1981. After examining research papers published over 16 years (2000-2016), a study published in the journal Nutrition Reviews cites numerous potential side effects of aspartame. These include cellular damage, impaired cellular function, and systematic inflammation. Furthermore, some research claims that aspartame may qualify as a neurotoxin.

Bonus: 5 Foods that Help Avoid Painful Inflammation

Per the latest scientific research, here are five of the best foods for fighting inflammation and reducing this symptom of an autoimmune disorder!

Broccoli: Broccoli contains the potent antioxidant glutathione, a potent anti-inflammatory and antioxidant.
Curcumin: The active ingredient in turmeric, curcumin, is a favorite of the Arthritis Foundation. The organization cites the active suppression of arthritis symptoms, including inflammation, joint pain, and stiffness.
Flaxseed: Omega-3s have powerful immune system regulation properties. Indeed, flaxseed provides one of the best sources of this fatty acid.
Green tea: Preliminary research suggests that the high concentration of the compound EGCG in green tea may help prevent – and even potentially help treat – autoimmune disorders.
Halibut: Just one regular serving of halibut contains an entire day’s worth of vitamin D, which can help with lupus, multiple sclerosis, and rheumatoid arthritis.

Final Thoughts on Avoiding the Foods That Can Worsen an Autoimmune Disorder

If you believe you have an autoimmune disorder, please seek guidance from your family doctor. You can manage the symptoms with a healthy lifestyle. However, the absence of a diagnosis does not mean the absence of inflammation that can cause painful joints and lethargy–eating these foods without a diagnosis may also improve your quality of life.

I Tried This 7 Days Low Cholesterol Diet Meal Plan : Here Is What Happened

September 9, 2018 by Power of Positivity

Eating a healthy diet isn’t always enough to combat high cholesterol. If you’re not already consuming foods that lower cholesterol, you might find the idea daunting. You will need to make some major changes, but you won’t sacrifice quality or flavor. Your only sacrifice will be your high cholesterol.

Multiple diets aim to tackle cholesterol, like DASH, TLC, Mediterranean, and others. Common components in them are low cholesterol foods, heart-healthy fats, and little to no meat.

Naturally Lower Your Cholesterol

Balance is necessary when you choose any diet, but variety is just as important to make sure your body receives enough nutrients. Filling your plate with vegetables, for example, is a good practice to start and maintain. Not only will you receive the proper nutrients, but you’ll also increase your fiber intake too. You might even lose weight and see a reduction in inflammation.

Meal Plan Ideas for Lowering Cholesterol

Breakfast Ideas:
• 1/2c of unsweetened quinoa or oatmeal; cooked or unsweetened flake cereal with skim milk.
• Whole grain toast topped with almond butter, cinnamon, and chopped almonds.
• Egg white omelet loaded with sautéed vegetables

Serve with a ripe plantain or favorite fruit and unsweetened green tea with fresh lemon.

Lunch:
• 2 cups of romaine and baby spinach
• ½ c chickpeas, diced chicken breast, or tuna
• ¼ sliced avocado
• Fresh vegetables of your choice
• 2 tablespoons of low fat cheese

Dress your salad with a heart healthy dressing that includes olive, sunflower, or another plant-based oil. Balsamic and red wine vinegars make excellent additions to homemade dressings too.

Would you rather have a more portable lunch? Try a vegetable wrap by spreading a whole-wheat tortilla with 2 tablespoons of hummus. Mix your chosen vegetables and greens in a bowl before spreading it on your tortilla. Simply wrap it up and you’re ready to go.

Dinner:
• 3 ounces of salmon, tuna, cod, tofu, or lean chicken breast*
• 1 c steamed vegetable of choice dressed with olive oil and lemon
• ½ c cooked brown rice, quinoa, or soba noodles
• Green salad

*Avoid organ meats that contain large amounts of cholesterol.

Snacks:
• Roasted chickpeas
• Kale chips
• Reduced sodium nuts and seeds
• Whole grain crackers
• Fresh fruit like apples, oranges, or berries
• Fresh vegetables like baby carrots, bell peppers, broccoli, and cauliflower

Snacks help tide you over until mealtimes and stabilize blood sugar levels, which can lead you to overeat. You can also introduce proteins like 1 ounce of reduced fat cheese.

Meal Tips

Aside from deep-frying, any cooking method works well in preparing your meals. Pan-frying should be kept to a minimum, and be sure to choose heart-healthy oils.

These seasonings contain no cholesterol and will add variety to your meals, and you’re encouraged to use them liberally. However, you should limit your salt intake and seek alternatives to salt, such as lemon juice, which enhances the flavor without increasing sodium.

Other Options

Is a total diet overhaul too much? Perhaps you already consume a well-rounded diet, but want more ideas to maintain or lower cholesterol. You can opt for these foods that lower cholesterol and unclog arteries in place of your unhealthy favorites.

Foods That Lower Cholesterol:

• Olive, avocado, and sunflower oils instead of vegetable oils, margarines, or butter
• Parsnips instead of carrots
• Almond butter instead of peanut butter
• Soba or whole wheat noodles instead of standard white pasta
• Brown rice instead of white rice
• Quinoa instead of white rice
• Lean meats trimmed of visible fat instead of cooking with fat or skin on
• Egg whites instead of whole eggs
• Hummus instead of sour cream dips
• Vegetable chips instead of potato chips

These little changes can have a huge impact on your cholesterol without lowering your good cholesterol or having you make large sacrifices. The meat changes might be the hardest for some people, but it’s not impossible to reduce your intake or give it up.

Factors Associated With High Cholesterol

Diet is the leading contributor of high cholesterol. Foods you eat should nourish your body. If you’re one of many people suffering from high cholesterol, worried about cholesterol, or have heart disease, you might be surprised at the role your daily diet plays. Simple changes like including foods that lower cholesterol can help you achieve optimal health and cholesterol levels.

Other causes:
• Smoking
• Sedentary lifestyle
• Heredity
• Age
• Race
• Weight

A low cholesterol diet consists of foods naturally lower in cholesterol. You should aim for no more than 200mg of dietary cholesterol a day if you’re at high risk or currently have heart disease. Speak with your doctor to determine a daily cholesterol intake right for you.

Common Mistakes

One mistake people can make is to remove cholesterol from their diets completely. Your body needs cholesterol. Side effects can include anxiety, depression, and a possible increase in cancer risk.

A second mistake is ignoring soluble fiber. It prevents your body from absorbing cholesterol.

Foods that lower cholesterol don’t need to be bland or boring. Instead of concentrating on what you can’t eat, focus on all the fun ways you can enjoy food. Experiment with new flavors, foods, and vegetables. Keep your mindset positive because you’re eating for more than your cholesterol, you’re eating for your heart.

10 Proven Ways To Battle Insomnia And Get Better Sleep

September 8, 2018 by Power of Positivity

At least 70 million adults in the U.S. suffer from a form of sleep disorder and 30 percent experience insomnia or a difficulty in falling asleep. Because of this, sleep deprivation has become a common health problem among adults, with some turning to medication to overcome insomnia. But this sleep disorder can be managed naturally. There are some proven ways to battle insomnia and get better sleep.

Here Are 10 Proven Ways To Battle Insomnia And Get Better Sleep

“Insomnia is a gross feeder. It will nourish itself on any kind of thinking, including thinking about not thinking.” – Clifton Fadiman

1. Set a bedtime routine.

Going to bed and waking up at the same time daily, even on the weekends, can train your body and brain to get efficient sleep. According to Sleep.Org, your body needs this consistency and regularity to keep the rhythm of your internal clock in check. If you follow a bedtime routine, you will be able to fall asleep faster at night and wake up easier in the morning.

2. Curb your nap times.

When you nap longer during the day, your brain waves trigger a deep sleep state that will make it harder for you to go to bed at night. Napping the wrong way may actually make your body more tired and groggy. Ideally, naps should be about 20 to 30 minutes long. It’s enough to boost your alertness and energy for the rest of the day, according to the Sleep Foundation.

3. Cut caffeine or alcohol intake.

Drinking coffee, especially a few hours before your bedtime, can affect how you sleep in a big way. Alcohol, on the other hand, might help you get to sleep but you won’t get a good rest, as it can trigger frequent awakenings and sleep interruptions. Some maintenance medications might have the same effects as caffeine and alcohol when it comes to sleep, so ask your doctor for other alternatives if this is the case.

4. Drink cherry juice instead.

Cherry juice contains high amounts of melatonin, which helps in regulating the body’s sleep cycle. A small study in the American Journal of Therapeutics showed that participants aged 50 and above, who drank cherry juice twice a day for two weeks, significantly lessened their insomnia episodes. While further studies have yet to be undertaken to fully conclude cherry juice as an insomnia cure, the initial results of the pilot study showed promise.

5. Use the bed for sleeping or intimacy and nothing more.

Make your bed a sanctuary for sleeping and getting intimate with your loved one. Don’t make your bed your work area, play area, or lounging area while watching movies on Netflix. Train your brain to associate your bed with two specific activities only: sleeping and cuddling. Otherwise, if you do other things in bed, your mind will constantly be on the alert and you’ll have a harder time falling asleep when it’s your actual bedtime.

6. Maintain regular exercises.

Experts have long professed that doing physical activities regularly can aid in higher sleep quality because exercises can regulate the body’s circadian rhythms or body clock. Participants in a study on the Journal of Sleep Research managed their insomnia, depression, and anxiety better following six months of regular, 150-minute-per-week exercises. For better results, experts suggest doing a workout on or before 7 a.m. rather than later in the day. Strenuous activities increase the body temperature for at least five to six hours, so you won’t feel sleepy until then.

7. Adjust the temperature in your bedroom.

Ideally, your bedroom’s temperature should be around 60 to 65 degrees Fahrenheit to make it more conducive for sleeping. A warm bedroom would be very uncomfortable but it won’t also help if you make the bedroom too cold. Your body can’t fully relax if the temperature of the room is freezing. Instead, it will have to double up on its job to protect you from getting sick.

8. Turn off the lights when you sleep.

Aside from saving energy, turning off the lights when you sleep will help your brain adjust for rest. Bright lights will keep you awake, which is why experts also advise against using electronics when you’re lying in bed and preparing to go to bed. The light from your gadgets will distract your brain, when it should be resting already.

9. Don’t pressure yourself to sleep.

If you’ve been trying to catch a wink for 20 minutes and nothing is happening, it’s best to get out of the bedroom and do something quiet and relaxing. You can read a good book, color, or knit in another room. You might also want to meditate and channel positive energy, as well as facilitate positive thinking.

The more you force yourself to sleep by tossing and turning in bed, the more you will feel anxious. However, if you do leave the room to find something else to do, make sure it’s not work-related. You will only spark and stimulate your brain if you read reports, emails, and data.

10. Aim for continuous sleep.

Make sure that your sleep hours are continuous, solid, and uninterrupted. Five hours of undisturbed sleep is healthier than eight to 10 hours of a fragmented sleep cycle. You’ll wake up feeling more rested in the morning when you sleep straight hours and your body clock will be more regulated as well.

Final Thoughts

Insomnia poses many risks that can affect not just your health but also your moods, concentration, and your ability to function. If these tips still do not help, you might need to discuss your sleep problems with a doctor to get a proper diagnosis and treatment.

https://www.youtube.com/watch?v=lFdcCXmGpy4

Confusion

Delusions

Inability to concentrate

Low or “No” Energy

Emotional Numbness

Hallucinations

Insomnia

Suicidal thoughts

Social withdrawal

Substance abuse

The Community

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Every day is a day to shine. Shine on!

These 10 easy healthy recipes will do the trick.

Deconstructed Egg-rolls

Strawberry Quinoa Salad

Turkey Burger Wraps

Spaghetti Squash Bolognese

Shrimp and Pesto Tortilla Pizza

Chick-pea Coconut Curry Over Yams

Avocado Salad With Baked Chicken

Baked Salmon With Zucchini Noodles

Pesto Chicken With Cauliflower Rice

Lentil Veggie Stew Masala

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There are five types of alcoholics:

Health Effects and Consequences

10 Behaviors of Hidden Alcoholism

1. Inexplicable absences:

2. Stubborn denial:

3. Social binging:

4. Relationship problems:

5. Sudden impulsiveness:

6. Frequent accidents:

7. Anger and irritation:

8. Anxiety and depression:

9. Changes in appearance:

10. Loss of interest:

Getting Help

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Mental “Health”

Clinical Mental Health & Behaviors

Now, let’s take a look at ten signs that may disclose someone has a mental health disorder.

Confusion

Delusions

Inability to concentrate

Low or “No” Energy

Emotional Numbness

Hallucinations

Insomnia

Suicidal thoughts

Social withdrawal

Substance abuse

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Diet and Autoimmune Disorder (AD)

Here are eight foods to never eat if you have an autoimmune disorder:

Fried Food:

Refined Carbohydrates:

Trans Fats:

Alcohol:

Vegetable Oils:

Processed Meat:

MSG:

Aspartame:

Bonus: 5 Foods that Help Avoid Painful Inflammation

Final Thoughts on Avoiding the Foods That Can Worsen an Autoimmune Disorder

Naturally Lower Your Cholesterol

Meal Plan Ideas for Lowering Cholesterol

Meal Tips

Other Options

Foods That Lower Cholesterol:

Factors Associated With High Cholesterol

Common Mistakes

Here Are 10 Proven Ways To Battle Insomnia And Get Better Sleep

1. Set a bedtime routine.

2. Curb your nap times.

3. Cut caffeine or alcohol intake.

4. Drink cherry juice instead.

5. Use the bed for sleeping or intimacy and nothing more.

6. Maintain regular exercises.

7. Adjust the temperature in your bedroom.

8. Turn off the lights when you sleep.

9. Don’t pressure yourself to sleep.

10. Aim for continuous sleep.

Final Thoughts

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