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11 Habits of Couples With A Strong Love

December 8, 2017 by Power of Positivity

Nick Hornby once said, “It’s no good pretending that any relationship has a future if your record collections disagree violently or if your favorite films wouldn’t even speak to each other if they met at a party.” There’s all kinds of different levels of strength when it comes to relationships – and some relationships are stronger than others.

A strong relationship is one where you “Enjoy what others have to offer rather than trying to change them to fit your own template of how life and love should be,” according to author Kate Figes.

So, if you’re trying to evaluate how strong your relationship is, you may compare it to other relationships you see around you in your day-to-day life. But, there is an even better way to determine if your relationship is stronger than ever, especially if it has been through rough patches.

Here Are 11 Habits of a Strong Relationship

“In a strong relationship each person should support the other; they should lift each other up.” – Taylor Swift

1. Good communication skills

One of the biggest, most important things about relationships is knowing how to communicate with your partner. Whether it’s communicating about your plans for the day, or talking about deep, emotional things that can bring you closer together, communication is one of the most important things that a relationship needs to be strong. And more important, you also know how to listen to one another when you’re communicating back and forth, even if it’s about something silly.

Or as psychologist and relationship expert John Gottman pointed out, “The thing that all really good marriages and love relationships have in common is that they communicate to their partner a model that when you’re upset, I listen. The world stops, and I listen. And we repair things. We don’t let things go. We don’t leave one another in pain. We talk about it, and we repair.”

2. Trust in each other

How can you be in a strong relationship if you don’t trust the other person? Trust is key to any strong relationship. If you trust your partner not to hurt you, cheat on you, lie to you, and to communicate with you, then you’re already ahead of the game for a lot of relationships. Trust is instrumental to any relationship; if you lack trust in your partner, it may be a sign that the relationship isn’t working. However, if you feel like you can trust your partner and know that your partner can trust you, then you’re doing amazing.

3. You don’t check out other people

Some people feel like this isn’t something that is a big deal in a relationship. After all, we’re all human and we all have eyes. If you don’t act on it, what’s the harm in looking at an attractive person? However, couples who have a strong relationship don’t even feel the desire to check others out, even if they find them attractive. Acknowledging that another person is attractive is different than ogling them when your partner isn’t looking.

4. You problem solve

Money problems? Relationship problems? Stress? Whatever the issue, you and your partner can solve those problems together. Even if the problem seems big and unmanageable, you know that you’ll be able to tackle anything with your partner by your side. A strong, successful relationship means being able to work together to solve problems, even if you disagree on the solution. Turning towards your partner for support in problem solving means that your relationship is strong.

5. You have fun together

What’s the point of a relationship if you can’t have fun together? “Schedule time together. Find things to do that each of [you] enjoy. Say no to other things that would keep you from having adequate time together,” says relationship psychotherapist Dr. Fran Walfish.

Even if things become stressful due to life stressors, you still have time to get together with each other and forget the rest of the world while you have fun. A good relationship always has time for you and your partner to enjoy being with one another. Learning when it’s a good time to just let go means that your relationship is strong and that you have a long future together.

6. You help each other grow

Being a person is all about growing and learning new things about yourself. In a relationship, you want to be with someone who can help you learn and grow, rather than hold you back. A strong relationship will always involve two partners who help and push one another to grow and become better people – whether that means giving them some tough love, or holding their hand when they need it.

After all, “It is clear that when we know someone has our back, we are more confidant and more adventurous. We achieve our goals more easily and are less derailed by disappointments,” says Dr. Sue Johnson. A partner who actively supports your goals and dreams strengthens your relationship.

7. Affection toward each other keeps growing

Affection is one of a few very important things in a relationship. Holding hands, sneaking kisses, affectionate touches, playing with one another’s hair, cuddling together on the couch… affection is our way of showing our love to our partners without words. It’s also a great way to release bonding hormones that make us feel more love for our partners. When you have a very affectionate relationship, you will have a stronger bond than relationships that are low on affection.

8. You’re still you

Being in a relationship doesn’t mean that you become one person. If you continue to retain your individuality, then your relationship is very strong. Your relationship and partner shouldn’t eclipse your personality and shouldn’t try to change you.

“Love yourself first. Self-love is the first love. If we do not honor, respect, value and appreciate ourselves, no one else will. Our partner will only mirror back to us how we feel about ourselves. We must look within for our own happiness and fulfillment first and not make the mistake of relying on someone else to make us happy,” says life coach and author Patty Blue Hayes

If you feel you can be yourself and your partner loves you for who you are, your relationship is undoubtedly strong enough to last.

9. You share similar values

If you and your partner have entirely different values and ethics, you may find that your relationship isn’t as strong as it could be because “Although other differences can be accommodated and tolerated, a difference in values is particularly problematic if the goal is long-lasting love,” says Kelly Campbell, Ph.D., an associate professor of psychology.

Even if you have entirely different personalities and interests, your relationship will be stronger than ever if you have the same ethics and values. Even if you don’t have the exact same values, your values should be complementary and work together without clashing.

10. You share habits

You share good habits, of course. If you’re picking up each other’s bad habits, it may be a sign that your relationship isn’t working for you. However, when you pick up your partner’s good habits and quirks, it’s a sign that your relationship is truly one of the good ones. When you pick up each other’s quirks, like their music, and enjoy their hobbies, it’s a sign that your relationship is good and strong.

11. You’re both committed to each other

If you’re afraid of commitment, you’re probably not in a very strong relationship. However, when you and your partner are excited and ready to commit to one another, it’s a sign that there’s nothing weak about your relationship. The strength in your relationship can be shown through your commitment to one another.

But what about when life stresses you out?

“A successful career and exciting workplace can distract partners from their relationship, and from the family they have created. Each partner has to be able to trust that the other has his or her back, and that they intend to do all they can to understand and support one another. The relationship must come first,” says Dr. Mike McNulty, a Master Certified Gottman Therapist.

Final thoughts on Strong Love

Strength in a relationship cannot be measured by pitting your relationship against someone else’s. No matter what your relationship looks like from the outside, the strength of your relationship comes from within. There are several different habits that partners have to exhibit in their relationships for it to be considered a strong relationship. If you seem to be hitting all of these points, then your relationship is undoubtedly more vital than ever.

References:
http://www.telegraph.co.uk/women/sex/relationship-advice-and-romance/11016984/Relationship-advice-five-experts-reveal-the-secrets-to-long-term-love.html
http://www.businessinsider.in/8-signs-youre-in-a-strong-relationship-even-if-it-doesnt-feel-like-it/8-signs-youre-in-a-strong-relationship-even-if-it-doesnt-feel-like-it/slideshow/57111191.cms
https://www.bustle.com/articles/168172-11-habits-of-people-with-healthy-relationships-according-to-experts
http://www.businessinsider.in/Relationship-experts-reveal-6-secrets-that-help-power-couples-stay-together/articleshow/51704375.cms
https://www.mindbodygreen.com/0-12065/14-ways-to-create-the-best-relationship-of-your-life.html
https://www.bustle.com/articles/129165-this-is-the-best-love-advice-according-to-13-relationship-experts
https://greatist.com/play/best-relationship-advice

5 Signs That Predict Divorce, According to Psychology

December 8, 2017 by Power of Positivity

The fascination with divorce rates. And oh, all the experts who try to predict divorce.

Social scientists have been interested in the rationale of why people get divorced for a long time. While many studies – some of which we’ll discuss shortly – possess some merit, there’s also plenty of misinformation out there. Here’s an illustration: For many years, scientists adamantly cited the “cohabitation effect” as irrefutable.

The cohabitation effect was a concept – supposedly “proven” through repeated studies in the early-2000’s – that living together before marriage increased one’s odds of divorce. In a 2012 study published in The Journal of Marriage and Family, researchers examined the link between premarital cohabitation and divorce by using a large sample of nearly 3,500 Americans.

63 percent of couples lived together prior to marriage. The divorce rate among these 2,205 couples? 20 percent.

So much for the “cohabitation effect.” (Sounds good though, right?) It’s not all the scientist’s fault, however; they were merely looking at (and analyzing) the wrong data. Further, they were downplaying a second, more critical variable. More specifically, researchers weren’t taking age into account. Youngsters tying the knot after living under the same roof did show a higher-than-average divorce rate, which skewed the “real” cohabitation numbers.

So why do people (really) get divorced?

Here are five signs that predict divorce according to recent research:

Healthy marriages are good for couples’ mental and physical health. They are also good for children; growing up in a happy home protects children from mental, physical, educational and social problems. However, about 40 to 50 percent of married couples in the United States divorce. ~ American Psychological Association

1. They’re too young

While cohabitation may not influence the decision to divorce, the research discovered that the age at which a couple moves in together or gets married does.

According to statistics derived from Census data, 12 percent of individuals aged 30 years had already experienced a divorce. Graphically, the age range in which people are likeliest to get married is between 20 and 25. Shortly afterward – within 2-3 years – divorce rates disproportionately increase.

2. Emotional instability

Neuroticism, or the long-term tendency to be in a negative or anxious emotional state, positively correlates with divorce statistics.

The tendency to overprotect often manifests into controlling behavior. Further, neurotic traits are common in anxiety and depression disorders, which can affect the long-term durability of marriage. While it isn’t known for sure, young age – and the immaturity that often accompanies it – may be at play to some extent here.

3. Demographic variables

Data from the National Survey of Family (NSOF) growth has found that divorce statistics are linked to several demographic variables, including education level and religious background.

Individuals who identify with a religious affiliation and higher education tend to have longer-lasting marriages. NSOF data also shows significant differences in divorce rates according to race/ethnicity.

4. Genetics

Studies have repeatedly shown that individuals are more likely to divorce if divorce “runs” in their family. More specifically, children of divorced parents have a much higher risk of getting divorced as adults.

Research published in the Journal of Family Issues found that parental divorce increased one’s risk of ending their marriage within the first five years by as much as 70 percent. Interestingly, some psychologists believe there may be a genetic predisposition for divorce.

5. Infidelity

Unsurprisingly, cheating doesn’t instill much confidence in the other person. Not only are marriages in which one person cheats more likely to end in divorce, couples who choose to stay together often experience much poorer relationship quality.

In a 17-year study published in The Journal of Social and Personal Relationships, researchers analyzed data from a nationally representative U.S. sample of 2,033 married individuals. Results from the study reveal that those who scored highest on the measure of divorce proneness on the analyzed surveys were most likely to report cheating later in the study.

SOURCES:
http://www.businessinsider.com/divorce-and-marriage-by-age-charts-2016-2
http://edition.cnn.com/2017/11/06/health/predict-divorce-partner/index.html
http://onlinelibrary.wiley.com/doi/10.1111/jomf.12092/abstract
https://tonic.vice.com/en_us/article/zm3jex/do-divorces-run-in-families-psychological-and-genetic-links

10 Things You Need to Start Doing Right Now If You Want To Ever Retire

December 8, 2017 by Power of Positivity

Ah, retirement – a time that most people look forward to every single morning they hurriedly get out of bed and throw on their work clothes. For most people, retirement means freedom, relaxation, and travel. To retire means setting out on a new adventure, far away from bosses, desks, and paychecks.

However, in today’s increasingly expensive world, even retirement seems a thing of the past. U.S. seniors are employed at the highest rate in 55 years, with 19 percent of people age 65 or older working at least part-time. Not all of these folks need the money; some just want a job to keep them busy and have a place to socialize. According to a survey by the Employee Benefit Research Institute, or EBRI, 79 percent of U.S. workers plan to supplement their retirement income with at least a part-time job.

For millennials, the idea of retirement seems like wishful thinking at best, and absolutely unattainable at worst. However, there are some things you can start doing now if you want to retire at a decent age.

Here are 10 things to start doing now if you ever want to retire:

“I’m not just retiring from the company. I’ll retire from my stress, my commute, my alarm clock, and my iron.” – Hartman Jule

1. Set aside money each month in savings

Obviously, if you blow through all your paychecks, you won’t have anything left over to save. So, budgeting for what you need and putting the rest in a separate savings account will ensure you don’t spend all your money. Plus, you’ll eventually have a nest egg to move that money around to other places, perhaps in investments or a 401K. Even if you save just $10 a month, that’s better than nothing, and it can add up over the course of a few years.

2. Get a handle on expenses

Do you need that Starbucks drink every day before work? Can you sacrifice part of your Sunday to prep meals for the week so you don’t settle for take-out most nights? Most of us get so used to our habits that we don’t see how much money we throw away every month. You can also look at your bills and call up your cable/phone/internet provider to see if you can lower them. Or, think about switching to a cheaper company.

Take a look at your monthly subscriptions as well to see if there are any automatic debits that you forgot about. If you don’t have any use for them anymore, cancel them. There are so many ways to save money; you just have to be proactive and dedicated. It might take a little work up front, but it will be well worth it when you check your bank statement.

3. Pay down debts as soon as possible

You don’t want debt hanging over your head for the rest of your life, so it’s important to pay off loans and credit card bills as quickly as possible. You can see about possibly consolidating your debt, or looking at credit cards with cheaper interest rates. As a rule of thumb, always pay off the credit cards and loans with the highest interest rates first to get them out of the way. It takes patience to pay down debts every month, but the more you chip away at it, the quicker it will get paid off.

4. Sit and write down your retirement goals

Most young people don’t think much about retirement, much less the next five years of their lives. However, planning for the future is essential if you ever want to retire. How much money do you want to have when you retire? What age do you want to retire? How will you get from Point A to Point B? Who will you call on for advice to help you sort out your plans?

These are the questions you need to ask yourself, but don’t worry – you don’t need a plan set in stone just yet. You just need to get started on at least a rough outline of what you want your financial future to look like. You could even meet with a financial advisor who can help you sort out the details.

5. Look at ways to earn passive income

Have you ever thought about writing a book? Starting a website? Selling a product? These are all excellent ways to earn passive income, and who doesn’t want to earn money while they’re not working?! This is the age of opportunity, so take advantage of it. Don’t just settle for a job you hate that you’ll be stuck at until you’re 80 with a dismal retirement fund – get out there and follow your dreams because it just might mean you get to retire while you’re still relatively young.

6. Put your money into investments

Now, we don’t claim to be financial experts here, but investing is undoubtedly a great option if you have the extra funds. If the stock market scares you, you’re not alone, but you don’t have to start out with high-risk investments immediately. Instead, you could start with investing apps that take a portion of your income each month and do all the heavy-duty work for you. We recently had some success when we bought Coinbase shares through an investing app that has yielded pretty sweet dividends thus far. Or, choose a low-risk mutual fund, certificate of deposit, or dividend-paying stocks to get your feet wet. You might want to take some courses on investing or meet with a financial advisor if you choose this option.

7. Keep tabs on your credit score

Most people cringe at the thought of checking their credit, but it’s important to know your score so you can either a) improve it if need be or b) pat yourself on the back a little bit. If you want to buy a house or car, they will check your credit score and minor things such as buying an apartment or trying to finance a MacBook. Making sure you have a good credit score will help you later on if you can’t pay up front for something and need to rely on credit to make the purchase.

There are many free ways to check your credit score, such as through your bank or on sites like Credit Sesame.

8. Practice minimalism

This isn’t just some New-Age, “woo-woo” idea to reach enlightenment and rid yourself of emotional baggage forever – this can actually help you retire younger, too! Think about it: how much money could you save if you bought a used car and a one-bedroom older home as opposed to a new, 4-bedroom home? Assess what you really NEED in life versus what you want, because if you give into your every desire, you won’t have much money left over. Maybe set aside a little spending money each month in the form of cash so that you aren’t tempted to just swipe your card wherever you go.

9. Sell stuff you don’t need

Expanding on the point above, gather up some things around your house you know you don’t use anymore. That dress you haven’t worn in months? Sell it at a garage sale. What about your old laptop or gaming systems that are just collecting dust? You might not make a lot of money on this method, but it could be used toward investments or even starting your own business. Every little bit counts.

10. Choose credit cards with rewards

Who doesn’t want to be rewarded for buying something? Most credit cards today offer rewards every time you make certain purchases, or if you spend a certain amount within a few months. Some even offer huge sign-up bonuses that give you thousands of points! The choices are endless, so do a little research on what card is right for you. Some are geared toward specific purchases, such as flights and hotels, while others are more universal. However, any money you can save with rewards is worth it.

Final thoughts

Retiring might be the last thing on your mind, but planning for the future is vitally important, especially in times of financial uncertainty. It doesn’t have to be rocket science; simply make a plan, budget, and figure out how much money you want to set aside each month in savings. Meet with as many financial planners as you need to in order to feel confident and knowledgeable about your finances. They can help remove some of the confusion and fear that goes along with investing and saving money.

With these tips, we sincerely hope that you can retire at whatever age you wish with plenty of money left for the things you enjoy!

Sources:
https://www.thepennyhoarder.com/smart-money/simple-money-management-steps/?aff_id=44&utm_source=facebook&utm_medium=paid&aff_sub3=SimpleMMSteps_29_CAUTO
http://www.bankrate.com/finance/investing/low-risk-investments-with-modest-returns-1.aspx#slide=8
https://www.bloomberg.com/news/articles/2017-07-10/working-past-70-americans-can-t-seem-to-retire
https://www.ebri.org/surveys/rcs/2017/

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

8 Early Warning Signs of Cervical Cancer

December 8, 2017 by Power of Positivity

“Cancer is awful. It took 10 years until I didn’t think about it every day. Nobody should go through this. Nobody.” – Hans Rosling

Like all other cancers, cervical cancer happens when there are abnormal cells that develop. In this case, these cells develop in the cervix. All women can be at risk of developing cervical cancer, and when these cells grow out of control they can be managed or detected with a Pap smear test.

According to Mayo Clinic, “Various strains of the human papillomavirus (HPV), a sexually transmitted infection, play a role in causing most cervical cancer. When exposed to HPV, a woman’s immune system typically prevents the virus from doing harm. In a small group of women, however, the virus survives for years, contributing to the process that causes some cells on the surface of the cervix to become cancer cells.”

When it’s discovered early enough, cervical cancer can be treated with success, like many other cancers. The important thing is to be aware of the signs of cervical cancer so you can get checked out and improve your chances of getting successful treatment.

Here Are 8 Signs Of Cervical Cancer You Shouldn’t Ignore

1. Leg pain with swelling

Not all leg pains can be attributed to cervical cancer, this is true. However, barring a recent workout or injury, leg pain that cannot be attributed to something else may very well be a sign of cervical cancer, especially if the leg pain comes with swelling.

According to Unity Point Health, “As the cancer grows and becomes more advanced, it may start to press against nerves in the pelvic wall, resulting in leg pain and sometimes swelling.” Therefore, if there’s unattributed leg pain, it’s important to get checked out.

2. Abnormal vaginal discharge

Any abnormal discharge should be looked at by a gynecologist as soon as possible. All vaginal discharge should be colorless and mostly odorless, though you may very well smell some faint ‘body’-like smell. However, if the discharge is a strange color or smells strongly, it’s important to get that checked out.

But why does this happen?

According to Unity Point Health “If cervical cancer lacks oxygen, some cells may die off, infecting the tumor. The infection creates a foul smelling vaginal discharge which serves as another symptom of cervical cancer. This continuous discharge may be pale, watery, brown, or mixed with blood.” It may not be cervical cancer, but strange discharge isn’t normal in the first place.

3. Vaginal bleeding

Those who don’t keep track of their menstrual cycle may confuse vaginal bleeding with normal spotting or period blood. However, bleeding outside of the normal period cycle isn’t normal. Women who bleed after sex, or who are postmenopausal, may want to get checked out for cervical cancer, or abnormal cervical cells. Vaginal bleeding is a red flag to something being wrong.

4. Uncomfortable urination

Women who are prone to urinary tract infections may mistake uncomfortable urination with a UTI. Normal urination should not be uncomfortable, and it should not sting or burn in any way.

Based on Unity Point Health, “Blockage of the kidneys can occur from cervical cancer. This blockage will cause urination to become uncomfortable and sometimes difficult. You may even experience frequent urges to use the restroom without cause.”

Therefore, if urination becomes uncomfortable or painful, getting checked out with a physician is the first step. While it may be nothing as serious as cancer, it’s still a sign of cervical cancer that shouldn’t go ignored.

5. Sex is less enjoyable

This doesn’t have to do with your libido, but rather has to do with how comfortable, enjoyable or painful sex is. If sex suddenly becomes painful, it could be an indication that you have cervical cancer. If painful intercourse happens abruptly and with no other explanation for it, you may just be experiencing an overgrowth of cells in your cervix.

6. Pelvic pain

When women have their menstrual cycles, pain from cramps that radiate out from the pelvis is rather normal. Pelvic pain in and of itself isn’t an immediate sign of cervical cancer. However, when the pain becomes extremely intense, or lasts for longer than the menstrual cycle, this could be a red flag for cervical cancer.

According to MD Anderson Cancer Center, “Ongoing abdominal pain or discomfort — including gas, indigestion, pressure, bloating and cramps — can signal ovarian cancer. And, constant pelvic pain or pressure can be a sign of endometrial cancer.”

You will want to get checked out for an abnormal pain in the pelvis, especially if other symptoms are arising.

7. Weight loss and fatigue

If you’re not trying to lose weight, then you will always want to get checked out for sudden or extreme weight loss, especially if there has been no change in your diet. Coupled with fatigue that you can’t quite seem to overcome, it could be a red flag for cervical cancer. Any change in weight or energy levels should always be checked out by a doctor, especially if you’re having other symptoms that could be attributed to cervical cancer.

8. Infrequent menstrual cycles

Most women have pretty regular cycles. Ever 25-28 days seems to be the average for most women going through their cycle. While there may be other reasons, including other health issues, medication or diet, that can cause irregular menstrual cycles, this is also a sign of cervical cancer. Especially if the menstrual cycle has always been regular before, suddenly skipping a month or bleeding longer than usual can be a red flag.

Final thoughts

While the idea of having cervical cancer can be scary, it’s important to remember that if the cancer is caught early, there’s a high chance that it can be treated successfully. Being aware of your body’s natural rhythms, and when something seems wrong or out of place can give you the heads up for when to make an appointment with your doctor and get checked out for any abnormalities in your cervix.

References:
https://www.mayoclinic.org/diseases-conditions/cervical-cancer/symptoms-causes/syc-20352501
https://www.unitypoint.org/livewell/article.aspx?id=13df80b7-fb1c-4fd6-83de-2ff05a178b81
https://www.unitypoint.org/livewell/article.aspx?id=f1c46e6d-2a7c-491e-9f1f-88802566860f
https://www.mdanderson.org/publications/focused-on-health/august-2014/cancer-symptoms-women.html

5 Foods Healthy People Never Eat

December 8, 2017 by Power of Positivity

There’s “processed” then there’s “ultra-processed.” Is the word “processed” bad? Not necessarily. Healthy people know the difference.

Pretty much all of the food we eat undergoes some processing. Well, unless the food happens to be plucked from the ground and eaten on the spot.

Some food processing is necessary, including freezing, pickling, sealing, or canning.

The food industry has single-handedly added a negative undertone to the words “processed foods.” Many processed (read: boxed or bagged) foods now contain chemicals such as fertilizers, herbicides, pesticides, and fungicides. Companies saturate our children’s food with artificial flavors and colorings.

Using data from more than 9,000 people who participated in a nationally representative survey, the researchers found that 57.9 percent of people’s calorie intake, on average, cam from ultra-processed foods. Minimally processed or unprocessed foods – meat, plants, eggs, pasta, milk – accounted for 29.6 percent. ~ The Atlantic

Consider “ultra-processed” foods, defined as:

Formulations of several ingredients which, besides salt, sugar, oils and fats, include food substances not used in culinary preparations, in particular, flavors, colors, sweeteners, emulsifiers (used in cakes, icings, margarine, and whipped creams), and other additives used to imitate sensorial qualities of unprocessed or minimally processed foods and their culinary preparations or to disguise undesirable qualities of the final product.

In summary, “ultra-processed” ingredients are used fo:

Flavoring, coloring, sweetening or artificially texturizing
Imitating fresh, wholesome foods
Altering foods that would otherwise taste (or look) terrible

Oh, and the typical American acquires 60 percent of their calories through this.

Per one study, conducted by scientists from Tufts University and the University of Sao Paulo, 90 percent of the “added sugar” Americans eat comes from these delightful ultra-processed foods.

The U.S. dietary guideline recommendations? 10 percent. And we wonder why America is facing an ongoing obesity epidemic.

The Worst Offenders

Not all poisonous concoctions masquerading as healthy foods are created equal.

In this article, we’ll highlight five of the worst things you can put in your mouth. Unsurprisingly, these “foods” are laden with sugar.

*Steps off soapbox*

Here are five foods that healthy people (should) never eat:

1. Packaged Meats

In a 2010 study, Harvard School of Public Health researchers found that consuming processed deli meat, including sausage and bacon, increased the risk of heart disease by 42 percent and type-2 diabetes by nearly 20 percent.

Sarah Asay, a Registered Dietitian says “Nutrition experts stray away from packaged meats, including hot dogs, sausage, and pepperoni.”

Okay, but what about meats advertised as ‘lean’?

“Even if (a meat product) is promoted as ‘lean,’ it is also important to stay cautious of packaged deli meats, as they tend to be packed with sodium,” Asay adds.

Case-in-point: a slice of bologna contains between 310 to 480 milligrams of salt.

2. Soda

Dr. Caroline Apovian, director of nutrition and Weight Management at Boston Medical Center, says “Something I never have is soda or any sugar-sweetened beverages. Moderation is not the best policy when it comes to this food. I never have it.”

Why does Dr. Apovian avoid soda like the plague?

“Not only does it contain high amounts of calories and sugar and provide nothing for your body nutritionally, it is also associated with a heightened risk of obesity and type 2 diabetes.”

3. Refined grains

All grains consist of three parts: the bran, germ, and endosperm. Ultra-processed foods, predictably, remove every element of nutrition from the final product.

Refined grains remove the bran and germ, leaving the unhealthiest part of the plant, the endosperm. “Removing the bran and germ also removed the dietary fiber, B vitamins, and iron from the grains.”

Refined grains digest easily and break down quickly in the body, stabilizing our blood sugar.

Commonly-eaten refined grains include white bread, white rice, and most pasta.

4. Pastries

Wait, don’t go doughnut-lover!

In all seriousness, most of us will never successfully avert the all-delicious pastry on occasion. But pastries really are that bad for your health.

Board-certified cardiologist, Dr. Monali Desai, says “Some foods I never eat include doughnuts, muffins, and browning. This is because they’re empty calories with a lot of carbohydrates and sugar and not very much nutritional value.”

5. Wrapped or Boxed Food Is Not Healthy

“Shop outside the aisles” is one of the best pieces of healthy life advice to heed.

And it’s true. (Minus the packaged meat stuff that grocers store in freezers.)

Center aisles of most grocery stores are to be avoided. The only exception to this rule is to pick up foods such as high-fiber cereal, natural peanut butter, nuts, dried fruits, or canned beans. Otherwise, stick to the wall.

Where the fresh fruits and veggies, dairy, eggs, and the deli counter are is where we should do about 90 percent of our shopping. (Oh, and anything vegetarian and organic!) That is where you are most likely to find the healthy people!

Science Explains What Happens To Your Body When You Get Hangry

December 8, 2017 by Power of Positivity

Hangry: An adjective that describes being irritable due to hunger ~ Merriam-Webster Dictionary

Food is fuel for the mind and body.

Nod your head if you’ve ever looked up at the clock after steamrolling the to-do list only to realize you hadn’t eaten anything. Maybe you skipped breakfast because you weren’t feeling up to it.

Perhaps, halfway through your to-do’s, you thought “Meh” and just kept going.

Next thing you know, it’s 1 pm, and you hadn’t digested a single calorie.

Those of us who are coffee drinkers understand this all too well. Java can sustain us for only so long before our body says “Uh-uh. I need something else.” (Guilty, as charged.)

That’s bad.

Repeat: Food is fuel for the mind and body.

The only thing we should consume more frequently than (healthy!) food is water.

A stunning level of ignorance…

To illustrate the extent to which proper eating is ignored, think of a typical visit to the family doctor.

It’s astounding the degree to which modern medicine downplays the importance of diet – especially during the diagnosis and treatment phases.

When patients are sick, vital signs are checked, there’s a quick exam, and the doctor usually prescribes a pill.

Have you filled something out at a doctors office that inquires about what you eat? Nicotine and alcohol use doesn’t adequately address dietary habits!

What happens when we don’t eat or fail to eat right?

Predictably, nothing good. Besides depriving our cells of vital nutrients, we tend to become ‘hangry’ – or more irritable due to lack of nutrition. In more extreme cases, that hanger might turn to full-on anger.

Why?

Here’s what happens when you get hangry:

1. Our mental faculties take a nosedive.

Rachele Pojednic, Ph.D., assistant professor in the nutrition department at Simmons College and professor at Harvard University says “The main fuel for your brain is glucose, which you get from eating foods – predominantly carb-rich ones.”

When we don’t eat complex carbs – fruits veggies, and whole grains – our blood sugar dips; when this happens our ability to concentrate and remain alert takes a dive.

2. We get a mad case of sweet tooth.

When our blood sugar is low, the body will crave – you guessed it! – something with sugar.

Brigitte Zeitlin, M.P.H. and registered dietitian, says “You are likely to overeat to make up for the lack of calories you took in throughout the day.”

The biggest problem people have in this regard is “carbo-loading,” or eating a bunch of simple carbs (sugars) without supplementing fat or protein.

Carbo-loading often leads to physical symptoms such as bloating, constipation, and fatigue. Unsurprisingly, making carbo-loading habitual results in weight gain.

3. Our hormones get out of whack.

“Hormones like ghrelin, which is appetite-inducing and, leptin, which is appetite suppressing, will change to indicate you’re hungry,” says Dr. Pojednic.

If we ignore these appetite hormones, the brain signals the body to release the stress hormones cortisol and epinephrine, activating the “fight or flight” response. As a result, we’re more anxious and on-edge.

You should get food into your mouth sooner rather than later. If you don’t, besides feeling anxious, you’ll probably experience the unpleasant physical symptoms of trembling or sweating.

4. We may lash out for no reason

In a 2014 study published in the journal Proceedings of the National Academy of Sciences of the United States of America, researchers measured the blood glucose levels of 107 married couples over 21 days.

Scientists used a somewhat obscure technique to measure “aggressive impulses”: needles and a voodoo doll. Oh, and they also allowed participants to “(blast) their spouse with loud noise through headphones.”

Researchers observed that participants who had lower glucose levels stuck more pins into the doll and blasted their spouse with longer, more frequent “noise blasts.”

The above study illustrates the ‘hanger‘ response, which is – in essence – a survival mechanism. For our distant ancestors, food wasn’t always plentiful. Groups of people would clash over resources that were few and far between.

How often should we eat?

This is an ambitious question to try and answer, but we’ll give it a shot.

After sifting through piles of nutritional research, most experts agree with the following three basic principles regarding “mood hygiene” and food:

(1) Good mood hygiene begins with incorporating essential nutrition into your diet.

This is the most fundamental component of mood hygiene. We must accept the fact that balanced nutrition is critical to mental health. Whole-grains, fruits, vegetables, and lean meats (or substitutes, if vegetarian) must be a priority with most meals and snacks.

(2) Frequent eating + healthy foods = improved mood

There’s no scientific consensus on exactly how many times to eat a day. However, the majority of experts agree that eating more frequent, smaller meals (or snacks) is more conducive to health than three large meals.

This step requires some individual observation and documentation. For starters, you may want to try eating something small every 3-4 hours and write down how you feel. (Hint: it help to be specific.)

(3) Certain foods should be avoided or limited.

Refined carbs (sugars) and alcohol are two main culprits. These include candy, soda, fruit juice, and syrup. Refined starches, such as white bread and crackers can reek havoc on blood sugar levels as well.

While abstaining from alcohol isn’t necessarily in the best interest of your health, moderating the intake of alcohol should be considered. Most studies cite 1-2 alcoholic drinks per day as a reasonable limitation.

Sources:
http://www.thelist.com/95252/happens-body-get-hangry/
https://www.healthline.com/health/mood-food-can-what-you-eat-affect-your-happiness#strategies2
https://www.merriam-webster.com/words-at-play/hangry-meaning
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035998/
https://www.self.com/story/what-happens-to-your-body-when-you-skip-meals

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Here’s what happens when you get hangry:

1. Our mental faculties take a nosedive.

2. We get a mad case of sweet tooth.

3. Our hormones get out of whack.

4. We may lash out for no reason

How often should we eat?

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