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10 Habits That Increase Body Positivity and Boost Confidence

May 26, 2020 by Deborah Tayloe

We all deserve to have a positive body image of ourselves. That’s what body positivity is all about. It doesn’t matter your size, shape, or appearance.

Yet when you look yourself in the mirror, what do you see? Are you comfortable in your skin? Or, are you trying to conform to the current trends and culture in society?

Here are a couple of intriguing statistics. At least 91% of women across the world are not happy with their bodies. In contrast, it is only 5% of women that find their body image to be picture perfect.

So, what happens if you are part of the 91%? Guess what? You live once in this one body. It is only fair to embrace your uniqueness.

Let’s take a look at ten habits you can practice to see your body positively and build your self-confidence.

10 Habits to Enhance Body Positivity

1. Wear Clothes That Enhance Your Self-Confidence

Change your attitude towards dressing. Forget about the magazine models. You want to dress for you.

Then, next time there is a new clothing trend on the rise, use this checklist to confirm if it is the right clothing for you:

Can you picture yourself wearing it?
Does it demean your body or reinforce your beauty?
Are you buying it to impress others or to make you feel great about yourself?
Are you getting into debt because of your shopping?

Once you tick all of the above, then go ahead and buy it. Plus, you can always adjust the size or design to suit you. It is about you, remember?

2. Create Your Body Positivity Fashion Statement

Are you finding it tough to get something trendy for your body type? Are the clothes that make you feel beautiful out of fashion? Use this chance to be creative.

Why not create your fashion statement? Here is how:

Recreate your current wardrobe. Yes, there is no need to go for new clothing and jewelry. Wear your T-shirts, jeans, skirts, and blazers as your basics.
Observe the current fashion trends. What is appealing about them? What would you change? Only pick ideas from outfits that you can imagine yourself wearing.
Recreate the outfit. Play around with colors. Who knows, you may discover a passion you never thought you had.

Note that a personal style may mean going beyond the norm and forgetting about the current trends. It is okay to feel a bit insecure as you do so. But, the final results will be worth your effort.

3. Walk with A Positive Body Language

Now, body positivity is more than what you wear or how much you weigh. Be keen on your posture too. As you walk with your head high:

Maintain an open posture. It is about having an upright posture when sitting or standing. At such a pose, you can do deep breathing for a focused and sharp mind. In contrast, placing your hands on your hips can appear as aggressive.
Keep steady eye contact when talking or listening to someone. More so, locking gazes with someone in a crown helps you build a rapport.
Have you ever thought of how you shake hands? If you are a hand-shaker, strive to maintain a firm grip. It depicts you as a confident person. Hence, others will pick on your confidence and trust your abilities.
Did you know that touching your face while talking portrays you as dishonest? Indeed, studies show that self-touching of the face is a stress reliever for someone who is lying.

4. Practice Self-Care

What part of your body makes you feel least confident? Why not come up with self-care routines to address such issues?

Self-care revolves around guarding your mental, physical and emotional health. Only then can you use your skills and talents to serve others.

Have a look at these self-care routines below.

Strive for a life-work balance.

Exhaustion and stress can lead to depression, anxiety which will push you to poor habits as you try to cope.

Spend more time in the outdoors.

Did you know that a forest bath can heal your immune system? Then, tap into nature’s phytoncides whose antibacterial and antifungal properties can help you in fighting ailments.

Focus on your internal values.

Take time to remind yourself of your worth. That way, you will find it almost impossible to be around people who don’t see it.

5. Exercise and Clean Eating

Now, exercise and clean eating are some of the self-care practices that are specific to body positivity.

Often, exercising is associated with people who are not happy with the way they look. But, your fitness routine should be about being healthy, not body shaming. More so, pick trainers that will accept your body and work with you towards a healthy lifestyle.

Here are a few body-positive fitness routines you can try:

Body awareness exercises
Flexibility routines
Strength development
Cardiovascular endurance
Teamwork

Avoid:

Trainers that use a punishment-focused approach
Prolonged workouts that allow for too short breaks in between
Workout teams that compare participants’ achievements to shame those lagging

Clean eating is about eating whole foods to maintain a healthy body. Yet, you should find a balance between such diets and staying body positive.

Then,

Know that you cannot tell a healthy person by looking at one.
Practice self-love regardless of your health status.
Being thin is not necessarily healthy.
And, being able-bodied is not necessarily body-positive.

6. Acknowledge Your Achievements for Body Positivity

Picture this. Anytime you celebrate your wins, regardless of their magnitude, there is a dash of endorphins inside your body. What happens next is a feel-good feeling that can last for the rest of the day. How cool is that?

Then, list your wins. Then, anytime you feel inadequate or have low self-esteem, pull this list out to remind yourself of how far you’ve come.

Use the mirror to praise yourself. Add some positive affirmations on sticky notes all over your dressing mirror. Talk to the person you see in the mirror as your best friend.

As you acknowledge your wins, know your limitations too. It makes no sense to beat yourself over things beyond your control.

7. Accept Compliments

Now, studies show that when you have low self-esteem, it is hard to accept compliments. More so, you may analyze it and take it as criticism. Try doing the following instead:

A simple thank you will do.
Never over-analyze, hedge, or deny the compliment. A hedging reply will downplay the applause.
Challenge the inner voice that is undermining the approval.

Remember, we go through so many ups and downs in life. And, all these changes can take a toll on our bodies. So, learn to cut yourself some slack.

8. Reprogram Your Subconscious Mind

Did you know that what you tell yourself forms an imprint in your subconscious mind? It also includes all the childhood experiences, successes, or failures. Without you knowing it, you make your decisions about why referring to all these experiences.

That is how the subconscious mind works, like a computer. If you feed your memory with demeaning thoughts about yourself, they are bound to affect your perspective about your body image.

The good news is this–you can reprogram your mind for body positivity. Here is how:

Move to a positive environment. Note that, our subconscious mind will take note of comments from the TV, classmates, or parties that we attend with little effort from us. Then, avoid such environments in the first place.
Make use of visualization techniques. See yourself as beautiful, and your subconscious mind will learn to acknowledge it.
Combine self-hypnosis and guided sleep meditation each night before you sleep.

9. Don’t Compare Yourself with Who You Were Yesterday

Yes, we often compare the way we look, dress, or what we own with those around us. Yet, we have insufficient information to make a fair judgment of ourselves. That is, how much do you know about the other person?

So set your past achievements as your benchmark. Then, move at your own pace to reach your newly readjusted, more attainable goals.

10. If You Can Fake It, You Can Make It

Finally, when you have very low self-confidence, some of the habits mentioned here, if not all, may seem unreal to you. If so, here is what you can do. Fake it till you make it. Huh?

Do you struggle to smile, fake a smile? The smile will come naturally with time.
Do you internalize all the negative comments you receive from those around you? How about you shake it off and replace them with positive affirmations?

With time, you won’t have to try and recall such statements. They will pop into your memory when the situation demands so.

Practice regularly. It’s the only way to develop a positive body image that comes naturally to you.

Final Thoughts on Upping Your Body Positivity

Body positivity is all about developing habits that reinforce your uniqueness. Then, are you going through old-age, pregnancy, a life-threatening illness, or a disability? Whatever your situation, shift your focus from what society tells you, you ought to have. Instead, appreciate what you do have already.

8 Health Benefits of a Cold Shower

May 26, 2020 by Power of Positivity

While most people wouldn’t think of taking a cold shower when they get out of bed in the morning, you can reap many health benefits by turning the knob right instead of left. Cold showers help boost your overall mental and physical health by strengthening your willpower and nervous system response. Frameless glass shower enclosures add a touch of luxury to this invigorating experience, providing a sleek and modern look that enhances the bathroom’s aesthetic appeal.

When you take cold showers regularly, you’ll notice dramatic changes in your body’s immune, lymphatic, circulatory, and digestive systems. It might sound like a crazy idea to take an icy cold shower, but you might want to try it after hearing about its incredible benefits for the mind and body.

Cold showers help the body handle stress better as you expose it to extreme conditions and boost willpower. The cold water helps improve hair and skin by reducing the size of pores and stimulating hair follicles. Showering in cold water also helps wake you up in the morning, so much so that you might not need coffee anymore!

Here are eight health benefits of taking a cold shower:

1. Boosts circulation in the lymphatic system

The lymphatic system consists of vessels throughout the body that help eliminate waste, bacteria, and microbes from the cells. As the lymphatic system helps the body clean itself, an overload of toxins can disrupt this delicate system. Many people don’t get enough exercise in today’s world, but the lymph fluid requires movement to cleanse toxins. Living a primarily sedentary lifestyle allows the buildup of toxins as the fluid stays in the body, which can lead to several diseases.

While blood gets pumped through the body continuously by the heart, the lymph system doesn’t have a pump, so it requires bodily movement to function properly. So, how do cold showers help the lymphatic system? The cold water helps contract the lymph vessels, which makes the lymphatic system pump lymph fluids throughout the body. In turn, waste gets eliminated. Cold showers also boost the immune system because white blood cells help destroy toxins in the lymph fluid.

2. Improves cardiovascular circulation

Did you know cold showers can help improve circulation? While most people attribute exercise and diet to better circulation, immersing yourself in cold water can have the same effect. Poor cardiovascular circulation causes blood to slow and thicken, which can strain the heart. This can easily lead to a heart attack or stroke if not corrected. However, by speeding up circulation, blood can flow better throughout the body and help speed up metabolism.

By immersing yourself in cold water, the blood immediately rushes to vital organs to protect them from extreme temperature changes. Then, your heart must pump blood through your vessels and the vital organs to give them nutrients and oxygen. If you take cold showers regularly, you’ll see a noticeable difference in your circulation.

When you expose your skin to cold water, the blood vessels on the skin’s surface start to constrict. This explains why blood flows to vital organs. One study found that a cold shower after a workout may improve hydration by cooling the body.

So, not only will your circulation improve, but cold showers can also help hydrate the body.

3. Lowers muscle inflammation

Everyone knows that sore, painful feeling in the muscles after an intense workout. Some people swear by heating pads or hot oil massages, but cold showers can also help to lower inflammation. Any time you exercise, especially as a beginner, the muscles must tear a little bit each time as you resist them to make them stronger. This process explains the intense pain people feel after a strenuous workout.

However, cold showers help to constrict blood vessels, which lowers swelling and inflammation. Many professional athletes take a bath in ice water after a workout for this very reason – it helps reduce the temperature in the body and ease the pain. However, anyone can benefit from cold showers after workouts or doing household chores. If you have chronic inflammation, try out a cold shower as a natural remedy. You might not even need anti-inflammatory pills or anything else!

Learn how stem cell treatment is replacing the need for knee surgery for many people with sports injuries.

4. Cold showers make you happier (seriously…read on)

While taking cold showers may not permanently cure depression, it can certainly help with the symptoms temporarily. A 2007 research study found that cold showers, alongside traditional remedies such as pharmaceutical pills and therapy, can help lift moods and ease other symptoms of depression.

Cold showers help with depression because the cold water triggers mood-enhancing neurotransmitters, which can boost happiness levels. Another case study showed that after four months of swimming in cold water in the winter, the subjects felt more vibrant and active than the control group.

Other beneficial lifestyle changes to help with depression:

Changing your diet. Eating a whole-food, plant-based diet can help balance brain chemicals that cause depression symptoms.
Getting enough sleep. Sleep deprivation can easily cause irritable moods and depressive symptoms. Ensure you get at least 7-8 hours of sleep each night.
Drinking enough water. Many people have chronic dehydration, which means the brain lacks adequate oxygen, which can lead to low moods. Try to drink at least a gallon of water per day.
Even if you only have 15 or 30 minutes a day to spare, try to walk around the neighborhood or go for a quick run. Exercise helps to release endorphins that boost your mood.
Practice deep breathing, yoga, or meditation. Many people breathe too shallowly and quickly, which heightens anxiety and stress. Dedicating some of your mornings to self-care with deep breathing or relaxation techniques. This will help keep you calm, centered, and blissful throughout your day!

5. Helps with weight loss

Since cold water helps stimulate blood flow, it can boost your metabolism, inevitably aiding in weight loss. When you’re cold, your body must work harder to warm itself. Plus, cold showers help to stimulate a specific type of fat in the body that speeds up weight loss.

Researchers revealed that a cold shower stimulates brown fat, activated in freezing temperatures. Brown fat helps eliminate dangerous white fat, accumulating around organs and the waist. Cold showers can easily supplement a healthy lifestyle to boost weight loss efforts.

6. Boosts hair and skin health

If you have chronically dry hair or skin, cold showers can help make them appear vibrant and healthy once again. Cold water reduces the size of your pores and tightens skin, plus it lowers the number of oils your skin produces in hot temperatures. Hot showers irritate the skin and dry it out, which makes the skin lose moisture. The cold water helps to stimulate hair follicles, which increases vibrancy and length.

7. Speeds up the body’s cooling response

If you’ve just worked out in the gym or worked in the garden, a refreshing shower will feel amazing on your skin. Doctors recommend immersing your body in cold water if you’ve suffered from overheating or a heat stroke since it immediately lowers your body temperature.

8. Lowers pain and swelling

If you’ve sprained your ankle or broken a bone, you know how much an ice pack can help with the pain and swelling. Doctors have recommended elevating the legs and placing ice on the affected area for decades because it works well to ease the pain.

Cold showers work the same way to heal an injury, although ice is still recommended as a supplement. Ice and cold temperatures help constrict blood vessels, which lowers inflammation that causes pain and swelling. Cold showers can also numb nerve endings that signal pain to the brain.

Final thoughts about the health benefits of cold showers

Cold showers may not get the popular vote, but they have so many benefits once you get past the initial discomfort and shock to the body. They can help fight depression, lower pain and swelling, boost cardiovascular and lymphatic circulation, and lower muscle inflammation. Additionally, cold showers can aid in weight loss, make skin and hair healthier, speed up the body’s cooling response, and much more.

Even if you only start with a quick 3 minute cold shower, you’ll instantly feel the benefits and gradually get more mental stamina to endure more prolonged exposure. If you haven’t tried cold showers and have inflammation, depression, or dull hair or skin, you might have found the cure you’ve been looking for with cold showers. Not to mention, cold showers will help save you money on your water bill since the water heater won’t have to run as long!

Athletes swear by cold showers and ice baths to help their sore muscles after a hard game or workout, and you can reap the same benefits.

We want to hear from you. Would you take a cold shower, even just for a few seconds?

Doctors Reveal How to Break the Link Between Stress and Sugar Cravings

May 26, 2020 by Power of Positivity

You know how you feel after a stressful day. Your mood has tanked, and the first thing you want to try to calm your nerves is a big tub of ice cream. Have you ever thought that it was uncanny that you get sugar cravings when you are frazzled?

Well, there may be some scientific reasoning behind this common problem as you are not alone. There is an undeniable link between your mental health and sugar. The issue goes much deeper than the sweets you eat every day, and it has to do with your stress levels and your cravings for sweets.

A Study That Provides a Clear Link from Stress to Sugar Cravings

A fascinating study was conducted by the University College London Institute of Epidemiology. They found that people who consume large amounts of sugar in their diet have a higher risk of developing depression. On the flip side, a person could say that their depressive nature caused them to seek out carbohydrates and sugars.

Could the massive sugar consumption in America, which has caused an obesity problem, be why depression is on the rise? It’s an interesting concept to consider, especially since both issues are out of control.

While it may appear that the depression comes first and the sugar cravings second, the study found that the intense need for sugar was first. They dubbed this phenomenon reverse causation. What the study couldn’t see is the exact cause and how the two are linked.

The real conundrum is how can sweet sugar cause so many problems in the body, and how is it destroying vital parts of the brain?

Your Diet and Mental Health are Connected

In 2002, the University of Texas Southwestern Medical Center conducted a study on sugar consumption. They looked at data from six countries. They found that people who consume more sugar in their diet have a higher rate of significant depression.

The Ketogenic diet or keto for short has been all the rage. The menu calls for users to restrict their carbohydrate content and decrease the consumption of processed and fast foods. The typical diet is laden with items like French fries, pizza, hamburgers, and chips.

The study in Texas showed that the individuals who regularly consumed junk food and processed varieties had a higher rate of depression than those that ate healthily. Another significant issue is sugary beverages like soda, juice, and sports/energy drinks. These people also had a higher risk of developing mental health conditions than those who drank mostly water.

The purpose behind these studies was not to find the biological or mechanical links to unhappiness; rather, it was trying to identify the relationship between sugar and depression. Shockingly, the connection is undeniable in all six countries examined. Are highly stressed people at a higher risk?

Understanding the Science of Sugar

Your body doesn’t need any sugar to function properly. Sugars are made from molecules of simple carbs. Your body does need carbohydrates to help its cell and organ function, but the inner workings of the human system can pull the nutrients from carbohydrates and give the body what it requires.

Realistically, you don’t need to consume sugar to give your body what it needs. There is no benefit to eating this white stuff, and your sugar cravings can ruin your health. The American Heart Association states that your body will use sugar no matter where it comes from for cell function.

For instance, you can eat a candy bar, or you can consume some nutritious honey. Both are going to give your body what it needs, but one is healthier for you. You can get sugar from fruits and vegetables, molasses, and milk. However, processed foods with sugar tend to be more difficult for your body to process than those varieties found naturally.

They further went on to state that you only need 6-9 teaspoons each day for optimal cell function. The average can of soda contains more than eight teaspoons of sugar, but an apple only has 3.8 teaspoons and provides other vitamins and minerals your body needs. Now, which one is better for you?

If you drink three cans of soda each day, you will consume 24 teaspoons of sugar, which is four times the necessary amount. Additionally, when you have high sugar consumption, it causes problems with your teeth and waistline and affects your mental health.

Your sugar cravings have a direct link to your diet. The more you eat it, the more your body wants more. It can be as much of an addiction as an illegal drug, especially for highly stressed people.

Nerve Damage From High Sugar Consumption

A neuron is a nerve cell that transfers impulses throughout your body. These cells are extremely sensitive, and they cannot handle large amounts of sugar. If you consume a can of soda and a donut, then you are cause sugar spikes in your body.

When a person has type II diabetes, the risk of having nerve damage is great. After decades of research, science is finally unraveling how high sugar levels in the bloodstream can cause this irreversible damage.

The Huazhong University of Science wanted to see how sugar damaged the neurons in the brain. They used rats that had diabetes for their research. They found that when the rats had high glucose levels in their system, they had increased inflammation in their bodies.

The inflammation allowed them to see the biological connections. What they didn’t expect the study to uncover was the link between Alzheimer’s and diabetes, which proves that sugar cravings and high toxicity can affect overall brain health.

The rats consumed a high sugar diet for many days to see how the elevated glucose levels affected their function. After day five, the rats had a difficult time recognizing places, and their mental capacity started to deteriorate. What they were unable to uncover is the exact mechanism in sugar that causes mental health issues.

It’s a severe problem because many people cannot get their sugar cravings under control, which ruins their brain health.

Evading the Dangers of Sugar

Sugar cravings are hard to combat, especially during times of high stress. It’s easy to say that you’re going to adopt a sugar-free way of life, but all the commercials and advertisements for the newest treat is hard to ignore. Another issue is that even foods that appear to be healthy can have high amounts of sugar that people don’t even realize.

Have you checked your children’s breakfast cereal content lately? While the front of the box may say whole grain, the back of the box tells a whole other story. Another common condiment that has sugar levels as high as a serving of ice cream is ketchup. How many tablespoons of this tomato puree do you consume with your hamburger and fries?

Other shocking labels include milk, yogurt, bread, and items that claim to have a lower fat content. If you want to get your sugar cravings under control, then you must start reading your labels. You are consuming way more sugar than you know because it’s hidden in so many everyday foods.

Sadly, even baby and toddler foods have high levels of sugar that are more than they need in a day. It’s time to get back to basics and prepare delicious, healthy meals that don’t have all the concealed dangers in them.

Final Thoughts on Breaking Your Sugar Cravings

Many people think that by switching to a low-carb lifestyle, their cravings for sugar will go away. Be patient, while you will feel better, it’s going to take some time to get those cravings under control. It can take up to a month before your body won’t crave sugar, but you can eat a piece of fruit instead of a candy bar to combat those longings.

Making better food choices can help your mental health. You can consume foods that will help combat depression, such as items high in omega-3 fatty acids, minerals, and vitamins. You have the power to take charge of your brain health, and mother nature is there to help you.

The next time you feel your stress levels rising, and your cravings for sugar increasing, do something different to combat those feelings. You should take a walk, eat some fruit, or call a friend or loved one for a vent session.

Additionally, if you want to control your sugar problem, then don’t buy it. It’s hard to consume something in a fit of anxiety when it’s not easily accessible. When you kick sugar to the curb, you will feel better and save a ton of money.

Invest your savings in a gym membership or a massage as these are natural and more effective ways of handling daily stress and anxiety. Highly stressed people need healthy outlets to deal with the angst they feel.

You have the power to end these cravings and take control of your mental health. It won’t be easy, but it will be worth it.

15 Etiquette Rules Every Parent Should Teach Their Kids

May 26, 2020 by Power of Positivity

Proper etiquette is essential, no matter how old you are. As parents, we’re responsible for teaching our kids proper etiquette. Understanding etiquette helps your kids be poised and comfortable in all kinds of social settings. So, what are15 etiquette rules every parent should teach their kids?

Manners or etiquette?

Manners and etiquette are used interchangeably, but actually, they have different meanings.

Etiquette is the prevailing behavior related to cultural norms, such as things to do or not do. Etiquette goes beyond manners. They guide behavior i.e., where you place your fork and spoon.

Manners are considerations for others. They are guidelines that show respect and thoughtfulness. Saying “please and thank you” are examples of good manners, but it’s also proper etiquette.

Etiquette matters

Educators say that parents who neglect to teach their kids basic social etiquette put their children at a disadvantage at a young age. If you want them to learn proper etiquette, you must first practice what you preach. The old saying, “More is caught than taught,” applies here. So, be a model of proper etiquette for your kids.

Greeting etiquette

1 – Say hello and remember the person’s name

If you can’t remember a person’s name when you greet them, ask them. No one will think less of you if you ask for their name. They’ll probably be pleased you asked.

Teach your kids to greet using the person’s name. Some families prefer that their kids use titles, like Mr. or Mrs. It’s really up to you if your kids call adults by their first name. But it’s probably good for them to learn proper titles in case they are in a situation where an adult introduces themselves as Mr. or Mrs., then they should use the title to greet the adult.

2 – Eye contact

Our culture values eye contact. Help your kids look into the eyes of those they greet. Practice this at home with your kids or with their grandparents or neighbors. Kids learn from repetition, and if you make it fun, they’ll remember even more. When your child makes eye contact and greets an adult, be sure to give them lots of praise. Shy kids may need more encouragement and practice, but after a while, greeting with eye contact will be a natural habit.

3 – Asking someone, “how are you?”

Asking someone how they are is an excellent way to demonstrate care and concern. In the United States, it’s a common thing to say when you see someone you know. It can sometimes be said without much interest, but it’s still a kind thing for your kids to learn. You can teach them to say something like

Are you well?
How are you doing?
How’s it going?

4 – It was nice to see you

After you finish a conversation with someone, it’s proper etiquette to tell them it was nice to see them. Training your child to say this teaches them to be kind to people. Kindness must be taught. It doesn’t come naturally to all kids or adults. Explain what kindness is and why it’s important to show compassion. Being kind is a small way your child can change the world around them.

Please and thank you etiquette rules

Here are quiet activities for the children to do while you work from home.

5 – Thanks for having me over

If someone has your child over for a meal or a playtime, teach them to thank their hosts. This phrase is another way to show their gratitude. Adults are surprised when kids show appreciation, but being thankful to a host can become a natural habit for your kids.

6 – May I please?

Who hasn’t heard a child yell, “I want it!” But even a very young child can learn to say please. Role-play is a fun way to teach this to your kids about these habits. Keep the times short-no longer than 15 minutes.

You can demonstrate both the right way and the wrong way to ask for something. You can get in on the act by pretending to be the screaming child. The kids will have so much fun. They realize you’re teaching them something.

7 – Thank you

Gratitude is a thoughtful way to show people they are meaningful to you. A grateful child will become a thankful adult. Thankfulness must be taught. Little ones don’t come into the world as grateful beings. This phrase is another simple thing to teach your child with role play games.

Table etiquette

8 – Sitting at the table

Sitting in a chair is not only proper etiquette, but it is also a safety issue. Use positive reinforcement to remind your child to sit down. Try saying, “Remind me where your feet go,” instead of “Don’t stand up.” Positive reinforcement gives the child a chance to problem solve on their own.

9 – Ask before you reach

Teach your children to ask for items they need rather than reaching across the table. Sadly, many adults do this. Train your child to say, “May I please have….”. This brings up the question of when to use may or when to use can. They are very different words.

May-Saying “may” means you are asking someone’s permission. An example is: “May I have the sugar.”
Can- Can means you are asking if you have the physical ability to do something. An example is: “Can I go up the steps with my broken foot?

10 – No thanks, I don’t prefer that

Your kids don’t need to like everything they’re served at a meal. Teach them how to refuse food graciously. A simple no thank you is excellent for a younger child to say, but an older child can say, “No, thank you. I don’t care for more Brussel sprouts.”

This begs the question about whether children should be made to eat everything that’s put on their plate. This is up to you, but generally, they should at least take one or two bites of everything on their plate. It’s a good practice to learn as a child and will serve them later in life.

11 – Elbows off the table

Good etiquette requires no elbows on the table. It’s an easy habit to break with repeated reminders. Of course, dad and mom will need to practice this too.

12 – May I be excused?

Generally, at the end of a meal, your child should ask before they get up from the table. You can teach them to wait until everyone at the table has finished eating before they ask to get up. It’s just good etiquette to wait for others and to seek permission before leaving the table. When they get up, it’s an excellent time for them to thank their host for the meal.

Generally speaking: Conversational etiquette rules

13 – Interrupt the correct way

Sometimes a child needs to ask you something. Teach them the right way to interrupt. Adults do this all the time, and it’s something a child needs to learn. Don’t assume they’ll figure it out on their one. Even a small child can learn to stand beside you and wait.

Some parents have the child gently touch their arm. Then when you look at them, your child can say, “Excuse me, mom…” and ask you whatever they need to ask. It takes practice, and it’s hard for kids to have the self-control to wait, but they’ll learn.

14 – Let parents have adult conversations

Your kids need to learn to allow you to speak with a co-worker or a friend without them hanging on you. Young children often do this because they want your full attention. Adults often assume kids can’t learn hard things like this, but your kids will surprise you. This is another great role-play game for your kids. You can pretend to talk with an invisible friend. Your child can wait next to you until you look at them. Give them lots of praise when they wait patiently—trying to increase their wait time- thirty seconds to one minute, then up to two minutes. Keep practicing this when grandma or a friend comes over so they can try it out. Give them lots of praise when they try hard.

15 – Wait for your host before you start eating

Adults don’t always get this one right, but your kids can learn it. Practice this at home at dinner time or breakfast. Have your child sit down and watch you. Make it a game for them as you sit down, put your napkin on your lap, lift your fork, and then they can pick up their fork and begin eating. Congratulate them when they get it right. Be patient. Kids need repetition and reminders.

Final Thoughts on Children and Etiquette Rules

Parents remember to adjust your expectations for your kids as they get older. A two-year-old may be expected to only say, “Hi” but a five-year-old should say, “Hello, Mr. Smith. It’s nice to see you.” when she greets your neighbor next door. Your kids may feel shy but remind them how important it is to focus on the other person instead of themselves. It will help them feel less shy.

Making others comfortable is a great reason to have good etiquette rules. But good etiquette is also helpful for your child. It prepares them for life by giving them the tools they need to feel comfortable in any setting. Good etiquette improves your kids’ confidence so they can live without feeling inadequately prepared. So, parents start teaching your kids good etiquette rules. They’ll thank you later.

10 Habits of Strong Couples Never to Ignore

May 26, 2020 by Power of Positivity

You’ve seen those pictures of the cute little elderly couple holding hands and smiling sweetly at one another as they celebrate sixty years of being together. They usually get asked the secret to their long relationship. It’s inspiring. Many people wonder what strengthens a connection. So, here are ten habits of strong couples to never ignore.

10 Habits of Strong Couples

1 – Communicate

One of the best practices of strong couples is their ability to communicate with one another. Communicating well means you can share what’s on your heart of mind without fear that the other person will laugh at you. Being vulnerable when you talk with someone deepens your relationship. Things you may want to talk about with your partner include the following:

Goals
Expectations
Dreams
Disappointments
Fears
Joys

Communication also means feeling the freedom to share something your partner did that you don’t like without fear of them getting angry at you. One study found that couples who learn how to communicate during a conflict will sustain their relationship. It takes commitment to keep talking during a battle, instead of running away. You may need to take a break to calm down but then get back together later to talk it out. Strong couples value communication and make it work.

2 – Resist blame-shifting

Healthy, strong couples resist the urge to blame-shift. Blame-shifting is easy to slip into if you’re not careful, especially when you’re feeling upset. But it’s a damaging habit to a relationship. If you feel like your partner blames you without taking responsibility for their actions, you should gently push back. Point out their contribution to the problem and own up to your contributions. Tell your partner honestly how it makes you feel when they blame-shift. Sometimes people don’t realize what they’re doing or how they affect others. It’s essential to help them understand how their actions affect you. Stable couples can work through bad habits like blame-shifting and learn to change.

3 – Good listening

Listening is an essential skill in any relationship. It shows you care for them enough to hear what they’re saying to you. Checking your emails while they’re talking or glancing at the television while they pour out their heart won’t go over well. Your actions are clearly saying you don’t care. One study found that when a partner shows careful listening as their partner talks, it improves their communication and boosts the overall happiness of the relationship. Healthy couples value good listening and desire to become better listeners.

4 – Assume the best about one another

Assuming the best about your partner means you don’t believe they’re being unfaithful, lying to you, or out to get you. It means you trust them and their choices and don’t feel superior to them. This attitude can weaken your relationship. Your partner will feel they can’t do anything without being questioned and mistrusted. Strong couples have mutual trust for one another without jealousy or accusations about intentions.

5 – Laugh together

Strong couples know how to laugh together. They aren’t worried about how the other person will take a joke or loving “put down.” They deliver their humor with kindness, not being mean spirited. They’ll never take themselves too seriously and can laugh at themselves. Like the old proverb, “Laughter is good medicine,” one study revealed that laughter makes you healthier and helps fight stress. A strong couple knows how to use laughing to enhance their relationship and make it more fun.

6 – Emotional support

Supporting your partner emotionally means you encourage them in their difficulties at work or school, or home. Emotional support is essential because you feel like your partner understands you; they want the best for you and will do whatever they can to support you through tough times. Learning how to ask the right questions is vital for couples.

Healthy couples seek to learn how to help one another. They’re continually learning how to improve their relationship by reading books or encouraging quotes, listening to podcasts, or attending seminars on how to build better relationships.

7 – Encourage one another

Encouragement is a great way to build up your relationship. It’s something that a lot of couples don’t do. They assume their partner doesn’t need to be encouraged. Studies show that encouragement makes partners feel supported. Here are some encouraging things you can say to your partner.

I love you
You are amazing
I appreciate you did that
Thank you
You make me feel loved
You make me feel cared for
I’m so glad you are my partner
I missed you today
I appreciate your thoughtfulness

8 – Have the same friends

Having your friends is great, but strong couples make it a priority to have shared friends. Hanging out with other couples can help your relationship. As the couples share what’s going on in their relationship, you’ll discover that your relationship has many of the same struggles. You also learn from other couples how not to act. If you notice the cruel way one partner treats their partner, it makes you not want to do that in your relationship.

9 – Show respect

Stable couples respect one another. Respect means you regard their feelings, rights, and opinions. Other ways to show respect include

If your partner asks you to do something they need, you are ready to help them
No eye-rolling
No sarcastic or snarky comments
Patient rather than irritable
Being compassionate
Allow them to contribute their ideas freely
Acknowledge how important they are
Apologize when you make mistakes
Take responsibility for hurtful words or actions toward your partner
Forgive quickly without strings attached
Show respect in public

10 – Commitment to the relationship

One of the best habits of a strong couple is that they are both committed to the relationship. They showed determination from the beginning. They want the partnership to succeed. Here are some ways to tell if your partner is committed to your relationship:

They build you up, not tear you down
They say “we” instead of “I”
Both partners value the relationship
Don’t look around at other potential choices of partners
Value the relationship above other relationships

Strong couples are willing to sacrifice for the sake of the relationship. One study found there was greater trust in a relationship for couples as they saw their partner moving away from self-interest for the relationship.

How can you help your relationship?

All relationships need to grow stronger. Even small things can make a big difference in a relationship. Here are some simple ways to strengthen your relationship.

Have a date night-Getting out once a week to do something as a couple will enhance your relationship.
Small things are meaningful-Little gifts, flowers, or a dessert can be meaningful.
Call or text-Reaching out to your partner to say hello means a lot to your partner.
Ask questions-Even after being together for years. You can learn something about your partner.
Show affection on a regular basis-Affection is critical for a couple. Without love, you may as well have a business relationship.
Get time for yourself, too-Being a couple is important, but you need time alone, too. Get out once a while on your one for a meal with a friend or family member.

Strong couples are easy to spot. You can’t ignore them. They’re the ones who show one another respect in public, listen to one another, and are committed to making their relationship successful. They communicate well. They’re easy to spot because they don’t care what others say about them; they care more about one another and what the other partner thinks is important.

These partners stick together through tough times. They find ways to grow their relationship, so it’s even stronger. Strong couples get old and gray together, and that’s something never to ignore.

Connect with your partner by asking questions.

Our needs, dreams, and goals change in life. Strong partners keep attuned to those shifts. Ask questions to ensure you remain aware of your spouse’s evolving needs!

Sometimes it’s hard to come up with good questions. Here are some you might want to ask your partner.

What would a romantic night look like to you?
Do you have any fears?
What would you do if you had an hour and wouldn’t get interrupted?
Is there something I could do to help you with work, school, the house?
What do you sometimes feel anxious about?
Is there something you wish I did more? Less?
Do you feel like I meet your needs?
Am I affectionate enough?
Can you count on me?
Are you happy with our sex life? How can I help make it better?
Would you like to be a singer? An actor?
What is a perfect day, in your opinion?
What’s your favorite song? A beloved cartoon character?
If you were on a desert island, what two foods would you want to have with you?
What’s the worse experience you had in elementary school?
What do you think is vital in friendships?
What’s your most treasured childhood toy?
What was your most embarrassing moment in high school? College?
When was the last time you cried in public?
Who was your favorite teacher in middle school? Why?
What was your favorite pet growing up?
If you had a million dollars, what would you do with it?
Who is the most influential person in your life?

Final Thoughts on Adopting the Habits of Strong Couples

Others around them may envy strong couples. But the underlying truth is clear. They work hard together to maintain that happy status. Every relationship deserves such thoughtfulness and care. And any couple who wants to strengthen their partnership can apply these same principles.

Nutritionists Reveal the 25 Healthiest Foods for Anyone Over 40

May 26, 2020 by Power of Positivity

Those days when you could eat whatever you want, whether it was the healthiest foods or the worst foods, and still look like a supermodel are gone. Once you reach 40 years of age, you must shift your focus to proper nutrition because your nutritional needs change.

However, this doesn’t mean that you can’t eat good food anymore. In fact, you’ll still be able to eat many of the foods you ate in the past with a little guidance and some tweaks. In this article, we’ll tell you of 25 healthiest foods for people over 40 years old.

Nutritional Requirements of People Over 40

As stated in the introduction, your nutritional needs change as you begin to age. Suddenly deficiencies, supplements, and other age-related conditions become a center-focus of your daily diet. These changes aren’t fun to think about, but they don’t have to make your eating habits dull.

Before diving into the 25 healthiest foods you should eat, it’s essential to know what your nutritional needs are over the age of 40. It’s slightly different for men than for women, so here are some of the highlights separated by gender.

Nutritional Needs for Men

As you get older, you begin to lose muscle mass and bone mass, which drops your metabolism. Eat foods that boost your metabolism.
You need fewer calories, so try to stay away from calorie-dense meals.
Your risk of heart disease, cancer, and erectile dysfunction are higher, so eat more fruit and vegetables to fight against these diseases.

Nutritional Needs for Women

Women lose around half a pound of muscle each year after 40, so you’ll need muscle-building foods.
Since estrogen levels drop after 40, which causes insulin levels to rise, this reaction makes you hungrier. So instead of eating more food, simply eat more fiber to keep you fuller longer.
It’s harder to lose weight after 40, so metabolism-boosting foods are excellent.

25 of the Healthiest Foods for People Over 40

1 – Whole Grains

Whole grains are a great source of fiber, which both men and women need. They are also a great source of B vitamins. Two other benefits are that they help to reduce heart disease and obesity.

2 – Green Tea

Green tea is prevalent in Eastern healing and well-known for its health benefits. It reduces blood pressure, cholesterol, and fights against cardiovascular diseases. It also links to the reduction of the risk of stomach and prostate cancers.

3 – Milk

Milk really does your body good, as the tagline said. It’s full of calcium. As you get older, your body needs all the calcium it can get to fight bone diseases that start occurring in old age.

4 – Collard Greens

Collard greens are one of the healthiest foods you can eat. They provide you with over 30 percent of the vitamin A that you need daily, and that’s in only one cup of collard greens. This helps you to retain healthy skin and good vision.

5 – Eggplant

Eggplant has anthocyanins which provide you with a lot of cognitive benefits. They can help give you a memory boost while also fighting against inflammation. This fact means it’s terrific for people who may have arthritis issues.

6 – Cherries

Cherries are a great source of antioxidants when they’re eaten fresh (not in a cherry pie). They help to stabilize insulin, fight against Type 2 diabetes, and are one of the healthiest foods in the fruit category.

Read about the many extraordinary health benefits of consuming cherries.

7 – Berries

Berries are yummy, juicy, and sweet, and they also have fantastic health benefits. They are known to help reduce mental decline that leads to diseases such as dementia. They can also keep your mind sharp in your younger years while aiding in weight loss.

8 – Beans

Beans are a great source of protein as well as fiber. They also have plenty of antioxidants, and they help to control your appetite, so you don’t overeat. Plus, with so many varieties, you have plenty to choose from.

9 – Eggs

Eggs are one of the most beneficial foods you can eat. They help to stabilize glucose levels and aid in weight management. They also help you to keep away visceral fat and provides protection against several diseases.

10 – Healthy Oils & Fats

Healthy oils and fats such as olive oil or macadamia oil should have a place in your diet. Not only will they enhance the flavor of your food, but they’ll also help you to absorb vitamins easier. Oils should make up around 20 – 30% of your diet.

11 – Spirulina

This isn’t a typical food. In fact, it’s a blue-green colored algae. It’s packed with antioxidants, including vitamin B1, and is low in fat and calories. It provides a significant boost to the immune system.

12 – Sardines

Sardines are a great source of omega-3 fats. These fats provide you with an unbelievable number of health benefits. This includes improved eye health, reduced symptoms of depression and anxiety, and even an improvement in cognitive functioning. It’s one of the healthiest foods with high omega-3 content.

13 – Garden Herbs

Herbs not only make your food taste good, but they help you cut back on your reliance on salt as a seasoning. After the age of 40, too much salt becomes very dangerous for your cardiovascular health. Anything to reduce sodium intake in your life is a great idea.

14 – Turmeric

Turmeric is an Indian spice with substantial anti-inflammatory properties. It’s excellent for reducing swelling, reducing aches in joints, and easing pain from arthritis. It’s also known to help lower bad cholesterol.

15 – Dark Chocolate

Dark chocolate is a pro at reducing bad cholesterol. It also contains flavonoids that work to lower blood pressure. As long as it’s eaten in moderation, dark chocolate is an excellent choice for people over 40.

16 – Guava

Guava is a phenomenal source of vitamin C. This helps to boost your immune system, something that can take a hit as you age over 40.

17 – Broccoli

Here is another fiber-packed food. Broccoli is excellent for helping to reduce your appetite and keep you full longer. It does this by stabilizing blood sugar and helping to slow down digestion. They also help to balance out certain chemicals, vitamins, and minerals in your body.

18 – Walnuts

Walnuts are one of the best sources of antioxidants. They have anti-inflammatory properties, so they help fight against cardiovascular disease as well as aches and pains. They are a source of the “good fat” that you need in your diet.

19 – Wild Salmon

Packed full of Omega-3 fatty acids, wild-caught salmon is terrific for reducing bad cholesterol while increasing good cholesterol. It also lowers blood pressure and reduces the risk of heart disease by as much as 36 percent.

20 – Oatmeal

Oatmeal is great for fighting an expanding waistline because it’s full of fiber to help keep you full through the day. It also helps to reduce bad cholesterol and is great if you mix it with other foods on the list, such as walnuts.

21 – Carrots

Orange vegetables like carrots are masters at fighting inflammation. They’re great for pesky conditions like arthritis or other joint pain. Plus, they’re full of vitamin A which can help keep your skin looking good as you age.

22 – Beets

Beets are a great source of nitrates. This nutrient helps to keep your arteries unclogged, which essentially helps to ward off heart disease, strokes, and other conditions. It also has a healthy serving of potassium.

23 – Kale

Any leafy green vegetable is beneficial after you hit the big 4-0, but kale is one of the healthiest foods because its full of vitamin C, which can help boost your immune system. It also has a fair amount of folate, making it especially suitable for women.

24 – Cauliflower

This last food is another one with a generous helping of fiber in it. It also has two enzymes, glucosinolate, and isothiocyanates, that are reported to help reduce the risk of cancer. It’s a great food choice.

25 – Citrus Fruits

Citrus fruits provide your body with potent doses of the antioxidant Vitamin C. Including them in your diet helps to fight free radicals which assault your body and can reduce your immune system plus cause specific types of cancers.

Some of the citrus fruits to include on your menu are as follows:

Oranges
Limes
Lemons
Grapefruit
Tangerines

If you don’t like eating fruit, consider at least squeezing a twist of the citrus juice into your water bottle.

Final Thoughts On the Healthiest Foods for People Over 40

When you reach 40, it’s more important than ever to get the proper nutrition daily. Your body is aging, but you don’t have to feel like you’re aging if you eat the right foods. This doesn’t mean you can’t enjoy the things you enjoyed when you were younger, but those foods will have to be eaten in moderation if you want to live a long, healthy life.

The 25 foods on this list are the healthiest foods to add to your diet. There is a wide variety on the menu across all food groups, and many of them are excellent foods that provide an outstanding amount of benefits. Don’t be afraid to give a few of them a try to see which ones you like the most. If you’re lucky, you’ll be a fan of all of them!

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