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Do These 12 Things Right Now for Your Future Self

February 24, 2024 by Deborah Tayloe

You hear a lot of talk about mindful living and embracing the moment, but that doesn’t mean you shouldn’t be concerned about your future. Though you want your mindset to catch all those precious moments that pass you by, it can’t be your only concern. You must know that you can make things easier on your future self by setting goals today.

You have no clue where you’ll be in five years, but you may have a good idea. Many things stop you from getting where you need to be. You’re tired, so busy with work and home, and maybe lack the motivation you need to accomplish it all.

There are always roadblocks that stand before you and your ultimate desires. Realize that life is what you make it, and you want to have goals for yourself to embrace all this world can give you.

Twelve Ways to Help Your Future Self

Dr. Martin Luther King, Jr. was a wise man. He spoke once at a rally about making goals and your future. He stated that people often look at the whole staircase and feel overwhelmed. Still, you need to take the first step to get started.

Have you ever had to climb a massive set of stairs? It can be a daunting task. The key is that it gets easier when you take the first step and keep moving upwards. The same thing occurs with your future and goals. You must take baby steps until you achieve what you desire. Here are fifteen things your future self will thank you for doing now.

1. Stand Up for Yourself

Have you ever seen a strong woman who knows her mind and isn’t afraid to speak it? This woman has learned through the years to stand up for herself. People often start their adult life as doormats, trying to find their way.

However, as you age and get some wisdom and maturity, you know you can’t let people walk all over you. Don’t ever be afraid to stand up for yourself. This is a trait that your future self will thank you for.

2. Exercise

You don’t have much time, and your mind cannot focus on working out. However, your body becomes more susceptible to disease and other ailments as you age. Exercising can help prevent diabetes, heart disease, and other severe conditions. You don’t have to spend hours a day getting in shape; dedicate a few minutes to exercise, as the benefits are vast. Besides that, don’t feel overwhelmed in a quest for perfection–set small goals and build from there.

3. Make Time for Your Loved Ones

It would help if you had a good work-to-life balance. If you live to work, are you living? No one lays on their deathbed and wishes they had worked more in this life. Most folks would say they wish they spent more time with their family. So, get the mindset that work pays the bills, but your family is what keeps you alive.

4. Get a Hobby

Whether you like running, swimming, golf, or bird watching doesn’t matter, as it’s the hobby that helps you to remain mentally sound. It would help if you had a distraction or diversion from the stressors of your life. A hobby is a way to blow off steam, spend time with friends and loved ones, and get a few moments of joy from your days. For golf enthusiasts, investing in a top-quality golf cart can make your time on the course even more enjoyable, turning each game into a delightful retreat from your everyday routine.

A reputable Texas golf cart dealer offers a range of options to suit your needs, ensuring that you have the perfect cart to complement your hobby. From advanced features to stylish designs, these carts are designed to enhance your game and provide added comfort on the course. By choosing the right golf cart, you’re not just investing in a piece of equipment but also in a more enjoyable and relaxed experience, allowing you to fully embrace the pleasure of your favorite pastime.

5. Journaling

Journals are such a great way to tell your story. You get out all your frustration and the things that overwhelmed you that day, and you’re writing your biography. Have you ever seen a movie where they find an old box of journals in an attic? It’s such a treasure to leave behind with your family and friends.

One day, the books you write and live right now will be the books someone else treasures. Plus, it serves as a way for you to see how far you’ve come. If you ever feel discouraged, you can go back and look through the pages of this book to see the things you overcame and how you’ve thrived.

6. Declutter Your Life

One thing you can rest assured that your future self will thank you for is not hoarding. It would help to keep your home and mind free from unnecessary clutter. If you watch one of those TV shows where people won’t get rid of anything, their children must sift through that mess long after they’re gone.

It’s a burden to carry around so much “stuff,” and the truth is that you don’t need it. Did you know people who clutter and won’t get rid of things often have anxiety disorders? According to the National Library of Medicine, people who hoard fit into a category of obsessive-compulsive and related disorders.

In most instances, these folks had a trauma that happened to them that caused them to be anxious to get rid of anything. Get your mindset that you don’t need a bunch of things to clutter your home or your mind, and you will be so happy that you did this later in life.

7. Engage in Self-Care

Self-care is not just something people do when they don’t have time. It’s something that you need to make time for in your life. Have you ever seen a lady in her golden years with glowing skin, no sun damage, and barely a wrinkle?

You can be confident that she’s had a good skincare routine for years. Taking a little bit of time each day to moisturize and cleanse your face correctly will show when you’re older. Now, imagine what you can do if you engage in total body care and are not concerned about only your face.

8. Let Go of Toxic Relationships

Toxic relationships can happen in any facet of your life. The problem with these relationships is that they take more than they give. Toxic people are always negative and try to bring others down with them, but you don’t need this now or in the future.

Your future self will be happy if you get rid of these toxic individuals now so that you don’t have to mess with them later. You will be so much more comfortable when you fill your inner circle with people who cheer you on and have a positive influence.

9. Embrace Change

People fear change, as they like the predictable. Rather than being so afraid of transformation, why not embrace it? Your life will never stay the same, as things constantly evolve.

Rather than fighting the inevitable and trying to avoid it, you should embrace it. Your future self will thank you for making those bold changes that better your life in the long run.

10. Define Your Success

There’s not a person alive that doesn’t have a personal definition of success. Some measure success by monetary means and money, while others measure it by finding love and building a happy life. You can’t listen to everyone else and what they think is right for them, as you need to set goals and create success for yourself.

11. Don’t Be Afraid to Reach Out to People

It takes a lot of work to keep relationships in a healthy place. You can’t let little grievances come between you and someone you love. It would help if you reached out and never be afraid to tell them what they mean to you.

Additionally, be eager to apologize and forgive those who’ve done you wrong. Life is too short to hold grudges and be miserable. If you haven’t seen a relative in a while, call them and ask them out to lunch. Your future self will be so happy that you tried to keep all those folks that are important to you close to your heart.

12. Love Yourself

You can spend your whole life hating yourself and be miserable, or learn to love yourself and thrive. People who engage in self-loathing behaviors have low self-esteem and will often settle for lower goals in their lives. Indeed, people who engage in self-loathing often find themselves in trouble with substance abuse and develop a mental illness.

Loving yourself is a gift you can give right now and in the future. Developing a mindset that you’re a fantastic person and worthy can change your life.

Final Thoughts on Helping Your Future Self

You want your future self to reflect on your life and be proud of your choices. Not taking care of things and putting off important matters when you’re younger can dramatically impact you when you’re older. Set those goals now! The little things you do today can enhance your future and make you a better person. After examining this list, what things do you want to incorporate today to make your tomorrow’s great?

15 Self-Affirmations to Heal Your Heartbreak

February 24, 2024 by Kristen Butler

Healing from heartbreak isn’t easy, although it’s inevitable in some relationships. Heartache might make you feel sad, frustrated, angry, or confused, and that’s okay. However, dwelling on negativity can hinder your healing process, and self-affirmations can help you shift away from that thought process.

Self-affirmations after a breakup can help encourage you to focus on positivity. You can use the phrases anytime throughout the day. They will help you focus on productive and encouraging thoughts that can help you move forward.

You likely want to heal quickly when you have a broken heart, but it doesn’t always happen that way. There’s no timeframe for healing, and everyone will experience a different journey. Affirmations can help you embrace the experience and learn from it as you heal at your pace.

While a breakup is emotionally challenging, it’s an opportunity for growth and new experiences. Repeating positive affirmations reminds you of the blessing you can find, even as you heal your heartache.

How Self-Affirmations Help Heal Heartbreak

A broken heart is one of the hardest things you can go through. You’ll experience pain and deep feelings that take some time and strength to overcome. Using affirmations can help you through the healing journey, but it doesn’t involve suppressing how you feel.

Positive phrases won’t make your emotions disappear or automatically create happiness. Instead, you’ll want to allow yourself to feel the good and bad as they come because it’s the only way to achieve healing.

You can use affirmations that help you focus on slowing down and allowing yourself to heal at your own pace. These phrases can also remind you that you are worthy no matter why the breakup occurred. They also encourage you to love yourself because you deserve time, care, attention, and compassion like anyone else.

Sometimes the negative feelings associated with a breakup can leave you feeling like you can’t do anything. You might not be motivated to work, may not have an appetite, and can often find yourself feeling lonely. Positive affirmations can help you accept your feelings without letting them hold you back in essential areas of your life.

Using affirmations helps you visualize yourself in a place of healing and happiness. Visualization can boost your mood and improve self-esteem as it reminds you of how great you are. Envisioning yourself in your desired situation can help you attract the life of your dreams.

How to Choose Affirmations to Ease Your Heartbreak

Your healing journey will change as you go along, and some affirmations will be best for specific parts. Read through the positive phrases and use the ones that resonate within you the most.

Choose different ones that fit your current feelings and mindset as your journey progresses. Since your situation constantly changes, it’s essential to shift the phrases you repeat so that they help you in every stage of your healing.

Fifteen Self-Affirmations to Heal Your Heartbreak

If you’re ready to shift your mindset and focus on healing, these affirmations can help you get started. You can start with one or two and add more as you get comfortable.

1 – I am worthy of love and happiness.

No matter why your relationship ended, know that you are worthy of unconditional love. You might forget your worth when you’re hurting from a breakup, but you’re still deserving.

This affirmation can boost your mindset, helping you remember that you deserve love and happiness. Once you remember, you’ll want to love yourself the way you love others.

2 – I love and accept myself as I am today.

Love yourself the same way you care for others. You deserve your love as much as they do, and self-love can help you heal from your heartbreak. Take care of your mind, body, and spirit, and you’ll experience continual growth.

3 – I am complete without a romantic relationship.

You don’t need a partner to complete you because you are whole as you are. Using this affirmation can help you find happiness as you remember you don’t need anyone to provide it for you.

You are enough, even when you feel miserable from heartache. This affirmation reminds you that you’re enough and can encourage you to focus on your individuality, strengths, and interests. You’ll begin trusting yourself as you see what you’re capable of on your own.

4 – I am focusing on self-love to heal my heartache.

Loving yourself is one of the best ways to heal your broken heart. Prioritize taking time for yourself, and use this affirmation to help you feel good about it.

You can put yourself before others as you heal, and prioritizing your needs is essential. Be compassionate to yourself the same way you’d treat a friend or loved one. Taking care of yourself will help you remain positive and embrace the learning opportunities from your breakup.

5 – I am letting go of things from the past that causes heartbreak.

Ruminating over bad times from the past can prevent you from healing. This affirmation can help you focus on the present, embracing your new journey. It also allows you to open yourself to new opportunities and experiences.

6 – I am stronger today than I was yesterday.

You might not always notice, but you get stronger every day. You got through yesterday, and you can do even better today.

7 – I am using this heartbreak as a new beginning.

While the end of your relationship is hard, you can think of it as a new beginning. You can use it as an opportunity to do something new to improve your life. Now is the time for a fresh start with the knowledge of all you learned from your relationship.

8 – I am taking my time to work through the healing my heartbreak.

Be gentle with yourself as you heal because it takes time. You can’t rush the process, and it might take longer for you than it did for others.

Some days you’ll feel like you did little more than breathe, and that’s okay. Take your time and heal on your terms. You’ll have good and bad days, and you can handle them as they come.

9 – I trust that there’s something better for me.

This affirmation can help you believe everything will work out for the best. You’ll sometimes feel like it’s impossible, but repeating this phrase will remind you that happiness will come.

A breakup doesn’t mean you’ll never experience love again. Instead, it means that there’s something better for you that you haven’t discovered yet.

10 – I am healing and moving forward.

This affirmation can remind you that your heartbreak will pass, even if it’s not happening quickly. Everyone heals at different paces, and it isn’t something you can control.

Use this phrase to reaffirm that healing is occurring and that you’re moving forward. This affirmation can encourage you when you feel like you’ll never find happiness again. It can also inspire you to accept new opportunities.

11 – I am learning to trust myself more each day.

After a breakup, you might be afraid to open up to people. You might question your ability to choose loving people who won’t leave. If you struggle with this, then this affirmation can make a difference.

12 – I feel a little better daily as I heal my heartache.

Heartbreak can make you feel miserable sometimes, but you can trust that you heal your heartache a little each day. This affirmation can make you feel like each day you get through is a step toward healing, helping you find peace and reassurance.

13 – I am feeling all my feelings of heartache and working through them.

While you might want to suppress your emotions, it won’t help you heal. It’s essential to allow yourself to feel, even when it’s uncomfortable. Once you process your feelings, you can let them go and move forward.

14 – I forgive my ex for the heartbreak I feel.

It’s easy to blame your ex for how miserable you feel, but it won’t help you heal. You will likely experience anger and resentment, too. This affirmation can help you forgive your ex and regain control of your feelings.

15 – I am excited to become the best version of myself.

When you’re in a relationship, you can’t spend as much time growing as an individual. In a relationship, you must put some time toward your partner that you could use for self-improvement.

Now that you’re single, you’re free to put all that time toward self-growth. You can work on yourself and become who you want to be, not who you think you must be for a partner.

Final Thoughts on Self-Affirmations to Heal Your Heartbreak

Repeating daily affirmations can help you embrace your situation and work toward healing the heartache. You may not experience benefits immediately, but you’ll notice them with consistent repetition.

The best way to use these affirmations is to say them aloud, but it’s not the only way. You can also write them down or recite them in your mind. Self-affirmations for healing from heartbreak are beneficial for moving on. You can check out this article to learn other ways to reclaim happiness after a breakup.

15 Phrases That Reveal Passive Aggressive Behavior

February 23, 2024 by Deborah Tayloe

Watch for these words that reveal passive-aggression.

Have you ever been in a situation where someone’s words didn’t quite match the tone they used or the context they were in? You may have encountered phrases that left you uneasy, even though they sounded polite. That confusing response is passive-aggressive behavior. Passive aggression is a negative form of communication where individuals express negative feelings indirectly ra

ther than openly discussing them.

In this article, we’ll explore fifteen phrases that commonly reveal passive-aggressive behavior, helping you navigate these tricky interactions with greater awareness and understanding.

Understanding the Key Causes Passive Aggressive Behaviors

Before diving into the phrases, let’s take a moment to understand passive aggressiveness. What causes people to develop this negative communication style to cope with others?

Passive aggression, as perplexing and frustrating as it can be, doesn’t arise in a vacuum. It’s often the result of underlying issues. These can be either personal or situational – of a mix of the two. Understanding these causes is crucial for effectively addressing and mitigating passive-aggressive behaviors in our interactions. Here’s a look at the factors contributing to passive aggression development.

Childhood Experiences and Family Dynamics

The foundation of passive-aggressive behavior often lies in one’s upbringing. Children who grow up in environments where direct expression of anger or frustration is discouraged or punished may learn to communicate these feelings indirectly. Similarly, if caregivers model passive-aggressive behavior, children might adopt this as a normal way of handling conflicts.

Cultural and Social Influences

Cultural norms play a significant role in shaping our communication styles. In some cultures, confrontation is viewed negatively, leading individuals to express discontent subtly. Social expectations, such as the emphasis on being polite or non-confrontational, can also encourage passive-aggressive communication.

Fear of Confrontation or Rejection

One of the most common reasons for passive aggression is a fear of a direct confrontation. People may fear the consequences of openly expressing their anger or disagreement, such as damaging relationships or facing rejection. This fear can lead them to express their feelings indirectly to avoid conflict.

Feelings of Powerlessness

Passive aggression can stem from feelings of powerlessness or helplessness in a situation. When individuals feel they don’t have a voice or their opinions are consistently disregarded, they might resort to passive-aggressive behavior to exert some control or express their frustration.

Lack of Communication Skills

Sometimes, passive aggression is simply the result of inadequate communication skills. Individuals might not know how to express their feelings effectively and respectfully, leading them to adopt a passive-aggressive style as a default mechanism.

Resentment and Unresolved Issues

Harboring unresolved anger or resentment towards someone can lead to passive-aggressive behavior. When these negative feelings are not addressed openly, they can manifest indirectly. These might look like sarcasm or backhanded compliments. Conversely, they could be actions, not words – such as simply ignoring someone.

Individuals with low self-esteem might use passive aggression as a defense mechanism. By avoiding confrontation, they protect themselves from potential criticism or judgment, which they may perceive as a threat to their self-worth.

15 Phrases That Reveal Hidden Passive Aggressive Behaviors

As you read each phrase often used by passive-aggressive people, note that we included a sample response to disarm them with positivity and kindness.

Phrase 1: “Fine, Whatever”

This phrase is a classic example of passive aggressiveness. It’s often used to end an argument or discussion, but the tone and context suggest that the speaker is far from fine. It indicates resignation but it also reveals hidden frustration or disagreement.

Response: “I sense there might be more on your mind. I’m here to listen if there’s something you’d like to discuss.”

Phrase 2: “I’m Not Mad”

It’s a sign of passive aggression when someone insists they’re not mad, especially when their tone or behavior suggests otherwise. This phrase often comes up when someone is trying to mask their true feelings of annoyance or anger.

Response: “I appreciate you saying that. If there’s anything bothering you, though, I’m open to talking about it.”

Phrase 3: “I Was Only Joking”

Humor can be a tool for passive aggressiveness, especially when it’s used to mask criticism or contempt. If someone often follows up a harsh or critical comment with “I was only joking,” they may be expressing negativity in a veiled manner.

Response: “I understand you meant it as a joke, but it came across a bit differently. Can we talk about what you meant?”

Phrase 4: “No, Go Ahead, You Obviously Know Better”

This phrase is dripping with sarcasm, a common vehicle for passive aggressiveness. It subtly undermines the other person’s opinion or actions, implying that the speaker disagrees or feels resentful.

Response: “It seems like you might have some valuable input. I genuinely want to hear your thoughts on this.”

Phrase 5: “I Thought You Knew”

When someone uses this phrase, especially in response to a misunderstanding or mistake, it can be a passive-aggressive way of shifting blame. It suggests the other person should have known or understood something, even if it wasn’t communicated.

Response: “It seems there was a miscommunication. Let’s figure out how we can avoid this misunderstanding in the future.”

Phrase 6: “Sure, I Can Do That, I Don’t Need Sleep Anyway”

This exaggerated statement often surfaces when someone feels overburdened or unappreciated. It’s indirectly expressing frustration or resentment about being asked to take on more tasks or responsibilities.

Response: “It sounds like you’re feeling overwhelmed. Let’s discuss how we can balance your workload more effectively.”

Phrase 7: “Thanks for Finally Showing Up”

While it sounds like a thank you, adding “finally” carries a tone of criticism. It’s a passive-aggressive way of pointing out someone’s lateness or unreliability without directly addressing the issue.

Response: “I apologize for being late. I understand it can be frustrating. Shall we get started?”

Phrase 8: “You’re So Sensitive”

This phrase often dismisses someone’s feelings or reactions, suggesting that they are overreacting. It’s a subtle way of invalidating the other person’s emotions while avoiding confrontation.

Response: “I appreciate your perspective. Can we discuss what specifically made you feel that way?”

Phrase 9: “I’m Not Trying to Be Difficult”

When someone prefaces their words with this phrase, it often means they know their behavior or stance is challenging. However, they’re trying to deflect any negative perception or responsibility by saying this.

Response: “I don’t think you are. Let’s work together to find a solution that works for both of us.”

Phrase 10: “It’s Just a Suggestion”

While suggestions are generally helpful, this phrase can be passive-aggressive, especially if the suggestion is delivered in a critical or undermining tone. It’s a way of offering advice while distancing oneself from direct criticism.

Response: “Your suggestions are valuable. Let’s explore your idea a bit more.”

Phrase 11: “You Just Want Everything to Be Perfect”

This phrase can be passive-aggressive when criticizing someone’s standards or efforts, suggesting their expectations are unreasonable or excessive. It’s a way of belittling their goals or work ethic.

Response: “I do have high standards, but I’m also open to feedback. Let’s find a balance that works for us.”

Phrase 12: “I Guess I’ll Just Do It Myself”

This phrase often emerges when someone feels that their help isn’t being valued or that others aren’t contributing enough. It’s a passive-aggressive expression of frustration and a desire for recognition or assistance.

Response: “It sounds like you’re feeling unsupported. How can we better distribute these tasks?”

Phrase 13: “I Don’t Care, You Decide”

Though it seems accommodating, this phrase can be passive-aggressive if the speaker does have a preference but chooses not to express it. It’s a way of avoiding responsibility for the decision while potentially setting up the other person for blame.

Response: “Your input is important to me. Could you share your thoughts or preferences?”

Phrase 14: “That’s Not What I Meant, But Okay”

This phrase indicates a disconnect between intention and perception. It’s passive-aggressive when used to imply that the other person has misunderstood or overreacted without directly addressing the underlying issue.

Response: “It seems like there’s a misunderstanding. Can you clarify what you meant?”

Phrase 15: “I Was Going to Do That, But…”

This phrase is a way of excusing inaction or procrastination. It’s passive-aggressive when used to deflect criticism or accountability by suggesting that the speaker had the intention but was somehow prevented from acting.

Response: “Let’s talk about what got in the way and how we can address this moving forward.”

Final Thoughts on Learning to Identify Passive Aggressive Behavior

Recognizing these phrases is just the first step in dealing with passive-aggressive behavior. The key is to approach such situations with empathy and open communication. If you use these phrases, consider what feelings you might be hiding and how to express them more directly. And if you’re on the receiving end, try to engage calmly and non-confrontational to uncover the real issues at play. By understanding and addressing passive aggressiveness, we caneach build healthier, more honest relationships.

13 Healthy Fats That Actually Help You Stay Fit

February 22, 2024 by Power of Positivity

Over the years, fats built up a bad reputation as unhealthy and harmful for your body. Quite the opposite is true. Healthy fats are critical for good brain function and healthy cholesterol levels. Of course, avoiding highly processed fatty foods full of unhealthy ingredients like additives, preservatives, and refined vegetable oils is essential. These artery-clogging fats are what gave fats a bad name. The key is to understand which fats are good for you. Here are twelve healthy fats that are so good for you, helping you stay fit. Incidentally, many of these are also rich in omega-3 fatty acids.

Who started the idea that fat was bad?

Around sixty years ago, doctors realized that foods containing saturated fats caused heart disease. Food guidelines were established, recommending that people eat low-fat foods. All fats and carbohydrates were deemed harmful to your health. Suddenly low-fat foods appeared on grocery store shelves. People didn’t realize that low-fat food contained high sugar for extra flavor. As a result, sugar addictions and obesity became the following health problem.

Are All Healthy Fats?

In a word, no.

Eating a diet high in saturated fats raises cholesterol in your blood, leading to a disease called atherosclerosis or the hardening of your arteries. These fats increase your levels and put you at risk for a heart attack.

Harmful saturated fats are in food such as:

Fried foods
Fatty meats
Butter
Pies, cakes, and other baked goods
Cream
Hard cheeses
Foods containing palm oil or coconut oil

Are Unsaturated Fats the Healthy Fats?

Unlike saturated fats, unsaturated fats like vegetable oils, seeds, nuts, or fatty fish can promote good health. They can also help with these outcomes:

Lower your inflammation
Decrease your risks of heart disease
Boost your brain function
Improve your blood cholesterol
Benefit your overall health

13 Healthy Fats to Help You Stay Fit

Try adding these thirteen foods containing healthy fats to your menu.

1. Dark chocolate

Who would have thought chocolate could be healthy? Dark chocolate contains antioxidants that help your brain and heart. Eating 3.5 ounces of 72% to 85% dark chocolate provides 42.6 grams of healthy fat plus calcium, magnesium, and potassium. Of course, limit how much you eat because of the sugar content. You should eat small amounts of dark chocolate if you’re craving a sweet treat.

2. Eggs (also rich in omega-3)

Eggs are a good source of protein. One large egg also gives you around 4.7 grams of unsaturated fat. Some eggs contain omega-three, which is good for brain and heart health. Your egg carton should list omega 3-s. The benefits of omega-3s fatty acids include these:

Reduce your chances of heart disease
Reduce your chance of a stroke
Lessen your chance of arrhythmia
Slow down the build of plaque in your arteries
Reduce your triglycerdies
Lowers your blood pressure

3. Nuts

Nuts contain healthy fats. Eating nuts is good for your heart health. Nuts are unsaturated fat. They’re good for you to snack on and easy to store wherever you go. Because they have a lot of calories, you should limit yourself to one ounce per serving so you won’t gain weight. The healthiest nuts include the following:

Walnuts
Almonds
Hazelnuts
Peanuts
Cashews
Pecans

4. Seeds

Fats from plants are generally healthier than animal fats. Seeds provide healthy fats and lots of fiber, minerals, and vitamins. Seeds contain these nutrients:

Iron
Calcium
Magnesium
Phosphorus

The six best seeds you should include in your diet for some healthy fats are:

Sesame seeds: These little oval-shaped seeds have selenium, a powerful antioxidant that can help reduce disease risk.
Hemp seeds: They are sometimes called hemp hearts. Hemp seeds are packed with vitamin E and potassium. In the seed world, they have the highest amount of protein and are high in omega-3 and omega-6 fats.
Sunflower seeds: Another healthy fat seed packed with B vitamins and antioxidants such as selenium and vitamin E. In addition, they fight free radicals that harm your body.
Pumpkin seeds: Sometimes called pepitas, these seeds have lots of minerals such as zinc and iron. As a result, they help decrease your LDL or bad cholesterol and prevent muscle weakness.
Chia seeds: Small black seeds, chia seeds provide omega-3 fatty acids.
Flaxseeds: Loaded with protein, fiber, and potassium, flaxseeds are polyphenols that are plant-based antioxidants. Interestingly, flaxseeds have a higher amount of antioxidants than most plants.

5. Avocados

Avocados are smooth as butter. They’re versatile as a simple toast topping or a tasty chip dip. Thanks to healthy fats, avocados help your body absorb nutrients better. Avocadoes are also high in:

Fiber
Lutein
Potassium

6. Fatty fish

Fatty fish have unsaturated fats like omega-3 fatty acids. These play a significant role in your brain and heart health. You should consume two or more servings of fish weekly for the best health benefits. The best fatty fish options include the following:

Trout
Sardines
Mackerel
Herring
Tuna
Salmon

7. Coconut oils

Even though coconut oil is 90% saturated and only 9% unsaturated, it’s different from animal fats. Half of the healthy fats in coconut oil are a medium-chained fatty acid called lauric acid. Coconut oil is the highest source of lauric acid. It gets absorbed into your intestines and is directly used in your body to produce energy.

8. Cheese

Cheese has dairy fats that contain conjugated linoleic acid. CLA helps reduce inflammation and may help lower your risk of heart disease and obesity. Of course, please don’t overdo it on the cheese. Eating a lot of cheese may cause you to gain weight. The healthiest cheeses are these:

Mozarella
Blue cheese
Feta
Cottage cheese
Ricotta
Parmesan
Swiss

9. Yogurt

Another full-fat dairy food, yogurt, contains probiotic bacteria that help your digestive system stay regular. Eating this healthy fat can lower your risk of developing heart disease. Greek yogurt has less sugar and more protein. Regular yogurt has fewer calories but more calcium. Both types of yogurt have probiotics that help your digestive system. They’re both great for your heart and can help you lose weight.

10. Grass-fed beef

If you eat meat, grass-fed beef is an excellent source of healthy fat. It’s packed with antioxidant vitamins like E, A, and B. Grass-fed beef is lower in saturated fats than beef fed grain. Here are some other benefits of grass-fed beef compared to grain-fed beef.

Grass-fed beef has fewer calories.
Supports blood sugar levels better than grain-fed beef
Grass-fed beef has electrolytes
Grass-fed beef may help fight cancer
Contains fewer bacteria
It contains healthier fats than grain-fed beef

11. Extra-virgin olive oil

Rich in omega-3 fatty acids, extra virgin olive oil is a healthy fat. It’s high in fatty acids and oleic acid, which provide powerful anti-inflammatory benefits. Extra-virgin olive oil has heart-healthy fats. This healthy oil is associated with a long list of health benefits and may protect you from

Heart disease
Cancer
Type 2 diabetes
Inflammation

This healthy oil is versatile for cooking, roasting, or drizzling on a salad.

12. Nut butter

Check out nut butter if you’re looking for healthy protein-loaded fat. Each serving gives you both polyunsaturated and monounsaturated fats. They’re high in calories, so consider them when you add them to your diet. Every nut butter is healthy, but some of the favorites include:

Almond butter
Peanut butter
Walnut butter
Pistachio butter
Hazelnut butter

13. Olives

Olives have been a staple food in the Middle East for centuries. The rich antioxidants may protect you from brittle bone disease or osteoporosis. In addition, olives have a lot of vitamin E, which is good for your skin and immune system. Olives contain healthy fats but are low in calories. You can eat olives straight from the container or roast them with meat. There’s no difference in nutrition between the different black or green olives. It’s a matter of taste on your part to choose which one you like best.

Final Thoughts on Adding Healthy Fats to Your Plate (in Moderation)

Healthy fats are essential for good health for the brain, heart, and immune system. They help your body absorb fat-soluble vitamins. These include vitamins E, D, and E. Fats also make your food taste better and help you feel full after you eat. Furthermore, they deliver omega-3 fatty acids to nourish your brain and body. There are so many good fats to choose from. So whether you add olive oil, avocados, or nut butter to your diet, you and your family will be on the road to staying fit and eating these healthy fats.

5 Daily Gratitude Tips to Improve Happiness

February 22, 2024 by Kristen Butler

Did you know that regular gratitude practice can reduce depression, lower blood pressure, and rewire your brain? Indeed, thankfulness to the universe for your blessings creates a chain reaction of positivity. Even if you feel grateful for the little things, such as being able to see and walk, you’ll have a renewed perspective.

Adults often forget about showing gratitude because of life’s pressures and seemingly endless responsibilities. Children can easily express thanks because they see the world through a more innocent, carefree lens.

However, it’s even more essential for adults to remember their blessings to maintain a healthy mindset and outlook. While it may seem challenging at first to practice gratitude, it can have an extraordinary impact on your life.

After developing a habit of feeling thankful, it will become second nature, and you will notice positive changes in your personality. Life starts to feel more effortless when you surrender to the universe and choose to find the silver lining in any situation.

So, if you’d like to reap the benefits of a daily gratitude practice, we’ll tell you how to get started.

5 Ways to Practice Gratitude and Feel More Joyful

1. Keep a gratitude journal.

It helps to jot down a few things you feel grateful for each morning and evening. Before you even have your morning cup of coffee, getting in the right mindset for the day ahead is essential. Expressing your gratitude on paper will help you see everything you have and shift your perspective. Most of us worry daily about not having enough money, possessions, validation, etc.

In general, we have a scarcity mindset rather than an attitude of abundance. Unfortunately, society teaches us to live in a state of fear and lack, keeping us in a low frequency. But, as spiritual beings having a human experience, we already possess everything we need within.

Keeping a gratitude journal will help you remember this and expand your energy field to realign you with the universal consciousness. Studies show that writing down your blessings can improve mental health and happiness after four weeks.

2. Live in the moment.

Living in the past only causes depression, while dwelling on future events creates intense anxiety. Because we can’t separate ourselves into two beings, we must live in the present moment. It only makes sense to surrender to the universe, no matter what’s happening around us. Every moment contains so much potential, but our racing minds often miss the beauty in each experience. We always want something else and never feel satisfied even after obtaining our desires.

So, the remedy lies in conquering our egos and allowing our souls to shine through. The ego lives in fear and greed, while the soul dwells in peace and harmony. Try to be in the moment without needing anything else, and you’ll start feeling more blissful.

3. Tell your loved ones you’re grateful for them.

How often do you express gratitude for your friends and family? Sure, they may get under your skin sometimes, but they always have your back and celebrate life with you. We don’t go through life alone, so it’s essential to give thanks for the beautiful relationships that nourish our souls.

Studies show that telling loved ones you appreciate them releases oxytocin, the love hormone. This powerful hormone plays a crucial role in bonding and establishing trust in relationships. Therefore, being grateful can help you feel closer to your friends and family, improving your mental health.

The next time you see your parents, sister, or spouse, remind them of everything you love about them. Tell them from the heart how much you treasure their presence in your life. This will make their day (or maybe their whole month) and provide an opportunity to connect emotionally.

4. Practice mindfulness meditation.

This type of meditation involves watching your thoughts and focusing on the present moment without judgment. Having a regular mindfulness practice will help you feel more grateful by default. The whole idea of meditation involves letting go of negative thinking patterns and embracing the present moment.

It’s about surrendering the ego and shedding its layers to reveal the pure soul. In doing so, you naturally begin to feel at one with the universe, and gratitude becomes part of your nature rather than something you must practice.

If you want to enhance your meditation practice, consider things you feel grateful for, such as your family, friends, sunshine, food, etc. As you visualize your favorite people or nature scenes, you will notice more positive feelings arise in your consciousness.

5. Get lost in nature to feel more gratitude.

As an urbanized society, we’ve lost touch with our true essence. We are nature, but we forget that in the comfort of our modern homes and offices. However, even though we have much to feel grateful for in today’s world, we have also become disconnected from life.

We couldn’t survive without the animals, plants, and ecosystems surrounding us, but we barely acknowledge their existence. However, a trip to a local forest or nature preserve can put things into perspective and remind us of our interconnectedness with others. It’s humbling to witness the vastness of nature and realize we’re just a tiny piece of a complex puzzle. So, please take time to slow down, breathe, and express gratitude for the air, water, soil, and plants that sustain our lives.

6. Volunteer your time and energy.

Giving back to the community supports those in need and enhances your sense of gratitude and fulfillment. Volunteering allows you to see the direct impact of your kindness and compassion, reinforcing a sense of purpose and connection. Whether it’s helping at a local shelter, participating in community clean-ups, or assisting in a food drive, these acts of service remind us of the power of collective effort and the joy of making a difference. The act of giving, without expecting anything in return, opens your heart to the abundance of love and gratitude. Witnessing the smiles and gratitude of those you’ve helped is an invaluable experience that often leads to a deeper appreciation for what you have.

7. Reflect on your personal growth.

Often, we’re so focused on what we haven’t achieved that we forget to appreciate how far we’ve come. Reflecting on your personal journey, including the challenges you’ve overcome, can cultivate a profound sense of gratitude. Acknowledge your resilience, celebrate your victories (no matter how small), and be thankful for the lessons learned along the way. This practice helps shift your focus from what’s missing in your life to the abundance of experiences that have shaped you into who you are today. Remember, every step in your journey, even the missteps, has contributed to your growth and is worthy of gratitude.

8. Share your knowledge and skills.

One of the most fulfilling ways to experience gratitude is by sharing your talents and expertise with others. Whether teaching a skill, offering advice, or mentoring someone, these actions benefit others and reinforce your sense of worth and gratitude. Sharing your knowledge is a powerful reminder of your unique gifts and the impact you can have on others’ lives. It also fosters a sense of community and mutual support, reminding us that we all have something valuable to contribute.

9. Appreciate the little things in life.

In a world that often focuses on the big picture, it’s easy to overlook the small joys and conveniences that make life easier and more enjoyable. Take a moment each day to acknowledge and appreciate these little things, whether a warm cup of coffee, a comfortable bed, a kind message from a friend, or a beautiful sunset. Recognizing these small blessings can significantly boost your gratitude and overall happiness, reminding you that joy often lies in life’s simple pleasures.

10. Create a gratitude ritual with friends or family.

Sharing the practice of gratitude with loved ones can amplify its effects and strengthen your relationships. Establish a regular ritual, such as sharing your gratitude during dinner or starting a shared gratitude journal. This practice promotes a positive environment and allows you and your loved ones to reflect on the good things in life together. It’s a powerful way to deepen connections and foster an atmosphere of appreciation and mutual support within your social circle.

Final Thoughts on Daily Gratitude Tips to Increase Happiness

In our hectic lives, we often forget to express gratitude for the blessings bestowed upon us. However, reciting a prayer or mantra to thank the universe only takes a few moments. Whether you meditate, write in a gratitude journal, show appreciation to loved ones, or hug trees, it’s essential to acknowledge the positives in your life. When you are grateful, it creates a ripple effect of positivity in the universe and your soul. Try one or two of these tips, just to give it a try. You might be surprised at how much they will help you feel happier and more peaceful with regular practice! Shine on!

20 Things Successful People Do During Lunch Breaks

February 21, 2024 by Kristen Butler

Tips to leverage your lunchtime and unlock success.

Lunch breaks are more than just a time to refuel your body; they’re a golden opportunity to recharge your mind and spirit. For many successful people, these midday interludes are a time for personal growth, reflection, and strategic planning. All that adds up to continued success!

Consider your lunch break as a daily intermission in the theater of your workday. What’s the purpose of a live play’s intermission? It allows the audience to absorb the plot twists and refresh themselves. But it also helps them to look forward to the next act; or, in your case, the rest of the workday.

This midday pause is not merely a time to eat. Rather, it is a crucial interval to recalibrate your mind and body for the afternoon’s performance. Let’s.

20 Things Successful People Do on a Lunch Break

High achievers often use twenty positive strategies to transform their lunch breaks into a springboard for success.

1 – Successful People Nourish the Body and Mind

Well, they obviously eat their lunch. But it’s bigger than eating mindlessly. Successful individuals understand the importance of nutrition.

They often choose balanced meals that provide the energy to tackle the afternoon with zest. Think whole grains, lean proteins, and plenty of vegetables. Pack foods, bringing along only those that keep the mind sharp and the body energized.

2 – Step Away from the Workspace

Taking a break from your desk or workstation can revitalize your soul. You might benefit from a short walk outside if the weather is good. During cool seasons, find a change of scenery inside.

Successful people use this time to detach from work-related thoughts. This break in the day allows their minds to refresh and rejuvenate.

3 – Engage in Physical Activity

Exercise isn’t just for mornings or evenings. A brisk walk, a quick gym session, or even stretching exercises can boost endorphins, the body’s natural mood lifters, enhancing both physical and mental well-being.

4 – Successful People Practice Mindfulness and Meditation

Some successful people may spend their lunch break on mindfulness or meditation. These practices help to release any stresses or anxieties of the morning. As a result, it prepares you for the rest of the day.

You’ll feel refreshed. Your thoughts will be centered. Taking time to meditate will set the stage for that second act of the day, positive and ready to make more progress.

5 – Connect with Colleagues

Lunchtime offers an opportune moment to build stronger relationships with coworkers. Successful individuals might use a mid-day break for networking or mentoring.

But it can be more casual than that, too. Sometimes, simply enjoying a pleasant conversation helps workplaces become more harmonious and collaborative in nature.

6 – Pursue a Hobby or Interest

Indulging in a hobby or interest during lunch can be a great source of joy. It’s especially refreshing if you have a high-pressure job. The attention on your relaxing activity refocuses thoughts away from work for a short reprieve.

Whether you prefer reading, sketching, or writing in a journal, this personal time can be incredibly fulfilling. You’ll start to look forward to this quiet few moments every day.

7 – Successful People Plan and Strategize

Many successful people use their lunch break to reflect on their morning and plan for the afternoon. It’s a time of looking back at the progress made in the morning and identifying improvement opportunities.

Some activities could be setting goals, brainstorming ideas, or simply organizing the day’s remaining tasks. The mid-day break signals a reset to the brain, which can be highly effective.

8 – Take a Power Nap

Have somewhere you can close your eyes quietly for a while? A short nap of twenty to thirty minutes can do wonders for both your energy levels and cognitive abilities.

This quick rest can leave you feeling refreshed. It also gives you a fresh burst of energy, so you will be ready to tackle the rest of the day’s challenges.

9 – Learn Something New

Lunch breaks are perfect for short bursts of learning. But that doesn’t mean you need to lug along a textbook (unless you want to!).

Listen to a positivity podcast. Read an article on your favorite positive thinking blog. Or watch a 15-minute Ted Talk. Whatever you choose, it’s smart to use this time to acquire new knowledge or skills, keeping their minds sharp and informed.

10 – Successful People Practice Gratitude

Reflecting on why you are thankful can shift your perspective and bring you back to a positive mindset. This technique’s particularly good if your day hasn’t gone as planned and you still need to muddle through the remainder of it.

Successful people often use their lunch break to count their blessings. Spending this time wisely sets a tone of gratitude and positivity for the rest of the day.

11 – Enjoy Nature

Spending time in nature during lunch can be incredibly rejuvenating. Eating lunch outdoors on a sunny day is a lot of fun.

A walk in a nearby park can feel incredibly refreshing. Even simply sitting outside to enjoy the fresh air can improve your mood and outlook. Be mindful of the sound of the leaves rustling in the wind and chirping birds. Appreciate the kiss of golden sunshine on your cheek. Savor the aroma and taste of your food. You will forget your workday cares and reset your mind to a positive space.

12 – Review and Adjust Personal Goals

Midday is an excellent time to review your short and long-term goals. Successful people often use this time to assess their progress on personal goals and make any necessary adjustments to their strategies.

13 – Successful People Practice Deep Breathing

Deep breathing exercises can help in lowering your stress levels and improving concentration. Many successful people incorporate this simple yet effective practice into their lunch routine to center themselves for the afternoon ahead.

14 – Engage in Positive Affirmations

Positive affirmations can boost self-confidence and foster a growth mindset. Reciting these during lunch can help set the stage for a successful and productive afternoon.

15 – Visualize Success

Visualization techniques involve actively imagining yourself achieving your goals. In fact, it can be a powerful tool for motivation and inspiration.

Successful people often use their lunch break for this purpose. Thus, they mentally prepare themselves for future success.

16 – Successful People Manage Personal Tasks

Balancing work and personal life is crucial. Do you ever feel like you work so many hours that you can’t find time to call your stylist for a haircut? Successful people will learn how to have the best of both worlds – lunch is their secret weapon.

Lunch breaks can be a good time to handle several personal tasks. You might find it the best time for making appointments or paying bills. Once you manage those small tasks, you can free up mental space for the afternoon’s work.

17 – Enjoy a Creative Outlet

Doing your favorite creative activity, such as writing, drawing, or knitting, can be a wonderful way to express yourself and break from the work routine. This break can also spark creativity in your professional life.

18 – Network Professionally

Lunch breaks offer an excellent opportunity to sync up with professional contacts. Whether it’s a quick email, a phone call, or a lunch meeting, maintaining and expanding your network is key to long-term success.

19 – Successful People Reflect on Personal Growth

This lunchtime reflection is akin to reviewing the day’s footage in a film, assessing your performance, and identifying areas for personal and professional development.

20 – Relax and Unwind

Lastly, successful people understand the importance of simply relaxing and unwinding. This downtime is like the soft, calming end to a vibrant musical piece, providing the necessary balance and preparing you for the rest of your day’s composition.

Final Thoughts on the Things Successful People Do During a Lunch Break

Like an intermission during a live stage performance, your lunch break is vital to your daily journey. When you add these twenty strategies to your toolkit, you can transform this midday pause into a powerful tool. You can use the time for increasing success through personal growth and overall well-being.

Not every strategy in this article works for every person. But as you read, remember the ones that click in your mind and try one of two ideas.

Remember that what you do during these breaks counts. So why not use them to recharge, reflect, and refocus on the acts yet to come in your day? Using this time well, you’ll find new ways to help your success story evolve. Shine on!

6. Volunteer your time and energy.

7. Reflect on your personal growth.

8. Share your knowledge and skills.

9. Appreciate the little things in life.

10. Create a gratitude ritual with friends or family.

Final Thoughts on Daily Gratitude Tips to Increase Happiness

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