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Researchers Reveal Why Eating Chocolate Cake For Breakfast Is Good For You

October 11, 2019 by Power of Positivity

Dieting is difficult for everyone. You deprive yourself of all the yummy, sinful foods (think: chocolate cake) you want. Instead, you save them all for a cheat day or banish them altogether.

It can be hard to stick to your diet, and often, you may end up finally breaking down and throwing your willpower to the wind. But what if I told you that it doesn’t have to be this way? What if you knew that the harsh, carb-cutting diet you’re likely on now isn’t working for a good reason?

Yes, we all know how restrictive a diet can be. But dieting hard doesn’t mean you’re dieting smart. And to eat intelligently, you have to pay attention to science and ignore the fad dieting advice from non-experts.

Thankfully for everyone, science might be on your side for this one! In fact, dessert for breakfast might be the one thing you need to kick-start your weight loss journey. No, I’m not joking!

Researchers Reveal Why Eating Chocolate Cake For Breakfast Is Good For You

What Is Dark Chocolate?

Also called plain chocolate, black chocolate, or sour chocolate, dark chocolate is a type of chocolate that does not contain added milk. Instead, it is made primarily from a mix of cocoa solids, sugar, and cocoa butter.

The standards that determine whether chocolate is considered “dark” different by market and nation, but for the most part, dark chocolate has the same qualities across the board. It’s darker in color than the milk chocolate you might usually eat. However, it’s less sweet than other forms of chocolate. Plus, it’s healthier than its alternatives. Indulge in the exquisite taste of Lily O’Brien’s Chocolates, perfect for any occasion.

High-quality dark chocolate is often extremely nutritious. So if you’re buying good brands and types, you can expect a higher content of cocoa and, therefore, increased nutritional and health benefits. Within a single bar of 70% – 85% dark chocolate weighing 100 grams, you’ll receive:

Copper (89% of the recommended daily intake)
Fiber (11 g, most of which is soluble)
Healthy fats (monounsaturated, polyunsaturated, saturated)
Iron (67% of the recommended daily intake)
Magnesium (58% of the recommended daily intake)
Manganese (98% of the recommended daily intake)
Phosphorus
Potassium
Selenium
Zinc

Of course, getting this much nutrition from what is essentially a bar of dessert comes at a cost. It’s very much not recommended for you to eat 100 grams of dark chocolate daily. Indeed, that’s a considerable amount with approximately 600 calories and more sugar than you should consume.

However, it remains a known fact that eating moderate amounts of dark chocolate – such as one square per day, depending on your dietary restrictions – is pretty healthy for you. But what about something more flavourful, like chocolate cake? Read on to find out!

Can You Eat Dark Chocolate Cake For Breakfast?

The short answer is one we all want to hear: yes! But before your positive thinking brings you to chocolate heaven, let’s understand the science behind it.

A study conducted by Tel Aviv University indicated that when regularly consuming dark chocolate cake with breakfast, individuals experience a higher chance of positive weight change. The researchers working on the case were, in no particular order:

Mona Boaz
Oren Froy
Daniela Jakubowicz
Julio Wainstein

Researchers took 193 adults who were clinically obese and did not suffer from diabetes. These individuals split into two separate groups that would eat identical amounts of calories daily. Women would consume 1,400 calories, while men would consume 1,600 calories, no matter which group they were in.

Group one’s diet focused on being low in carbohydrates, with their breakfasts totaling only 300 calories. Group two, on the other hand, received a high-carb, high-protein breakfast totaling 600 calories that included a daily chocolate dessert.

At the halfway mark of the study, both groups saw consistently similar results. Each individual lost an average of 33 pounds. But then, during the second study half, the results began to differ incredibly.

Those who were eating low-carb diets with small breakfasts began to regain their old weight, with an average of 22 pounds regained per person. On the flip side, those who consumed 600-calorie breakfasts with a chocolate dessert carried on to lose more weight, dropping an average of 15 pounds!

This practice led to an average of 40 pounds more lost by this second group compared to the first. It’s truly an impressive number. But what caused this amazing feat to happen?

Why Can You Eat Chocolate Cake For Breakfast?

Food cravings play a massive role in weight loss efforts. Overly restrictive diets can lead to a feeling of hunger or dissatisfaction, especially when you deprive yourself of every food you enjoy for prolonged periods.

According to the researchers, these higher calorie breakfasts played a considerable role in reducing food cravings throughout the day. The kick of something sweet and enjoyable along a filling, energy-providing breakfast prevented study participants from allowing severe food cravings to influence them.

The more filling breakfast with more glucose also helped participants to maintain their energy levels throughout the day more efficiently. This meal prevented unwanted hunger and weakness that could have forced them to eat outside of their diet. Your body may also begin storing food as fat stores to try and maintain survival.

At the beginning of the day, the body is also more adept at burning energy. It uses the most energy in the mornings, and as such, it is easier for you to burn off the calories from your sweet treat as the day goes on, without even trying.

Does this mean that you should continuously give in to cravings? Of course not. Instead, take a more positive approach to food. Instead of insisting on banning everything you enjoy from your meal plan, find ways to work little treats into your breakfasts. Make sure you stay within your calorie goals when you do so, though!

While this research’s main finding indicates that you can virtually eat any relatively healthy dessert food for breakfast within certain calorie limits, chocolate products are still your best bet. Their overall health benefits mean that they’re a great way to get useful nutrients into your system.

Other Health Benefits of That Dark Chocolate Cake

Dark chocolate offers countless other benefits outside of just weight loss. This is why chocolate cake as a breakfast option seems more appealing, especially if you opt for dark chocolate. Here are some of its many plus sides:

· Blood Circulation and Pressure

Dark chocolate is full of flavonols, and these compounds can help the artery linings, known as the endothelium, to create nitric oxide in higher amounts. Studies indicate that this helps the arteries relax, allowing blood to flow more smoothly and preventing high blood pressure.

Dark chocolate itself has been found to have a positive impact on blood pressure in multiple different studies. However, more research is needed in this area.

· Skin Protection

Another component found in abundance in dark chocolate is bioactive compounds. With flavonols, they can help to keep the skin protected against skin damage. Their improvement of blood flow also means that you wind up with more well-hydrated skin.

Studies have found that consuming dark chocolate for three months can lead to double the resistance to UVB rays based on minimal erythemal dose calculations.

· Heart Disease

Observational studies have often found that consuming dark chocolate allows for a considerable improvement in heart disease risk factors. This news is likely due to the way it helps the arteries function more smoothly and also lower harmful cholesterol while bolstering the positive kind. (We’ll talk more about that later!)

The results can’t be denied. A study published in the Arch Intern Med journal found that cocoa consumption was able to reduce heart disease fatality risk by 50% in 470 men across a period of 15 years. Other studies have found that chocolate consumption reduces calcified plaque risk.

· Antioxidants

Antioxidants work by preventing free radicals from releasing their harmful effects. To test the most potent antioxidants, oxygen radical absorbance capacity tests are conducted. These tests involve placing free radicals into test tubes with food samples and seeing which foods can fight off the radicals the most.

Cocoa beans, when unprocessed and raw, have tested among the very highest of all oxygen radical absorbance capacity experiments. Though more research within the human body is needed, as opposed to these test-tube studies, it’s safe to say that dark chocolate antioxidants are relatively active.

· Brain Health

Since cocoa and dark chocolate can improve blood flow, it’s not surprising that studies have shown that these foods enhance blood circulation in and to the brain, too.

Elderly individuals who consume cocoa can face a lower risk of developing degenerative disorders. It may also improve their cognitive ability, fluency, and overall brain function, as well as provide a positive thinking boost.

Another few positive components within cocoa are theobromine and caffeine, which are both contained in minimal amounts. These provide the brain with a small boost without causing caffeine withdrawal issues or resulting in overstimulation.

· Cholesterol

Many people believe that all cholesterol is bad, but some are healthy! HDL (positive cholesterol) is much preferred and is even necessary for the body, as opposed to LDL (harmful cholesterol).

Dark chocolate – specifically cocoa powder – has been found to help decrease LDL levels for men while boosting HDL. This may be due to the high antioxidant content within the chocolate.

Final Thoughts on Enjoying Dark Chocolate for Breakfast

It’s easy to feel guilty when enjoying a sweet treat or dessert when you’re on a diet or trying to watch your weight. But the scientific truth is that being too restrictive can cause you more harm than good. It will make it hard to keep your positive thinking going, leaving you susceptible to caving into cravings.

Luckily, the most favorable solution is a straightforward one. Have your treats, in the right amounts, and at the correct times! Adding a little chocolate to your breakfast is just one way you can do this. It’s the most recommended way, too – but there are plenty of other options you have!

So experiment a little and find what works for you, but always keep chocolate in mind. And, honestly, who doesn’t want chocolate for breakfast?

11 Things You Can Do to Help Your Liver Detox

October 10, 2019 by Power of Positivity

Getting rid of toxins in your system is an essential function of decelerating aging, preventing illnesses and diseases, and decreasing allergic reactions or immune system responses. Your liver plays a large part in that role. Therefore, it stands to reason that keeping your liver healthy is quite important. There are 10 things you can do to help your liver detox.

Your liver and all that it does for you

Your liver is the largest organ contained within your body. It also acts as a gland due to its production of certain chemicals which are sent to other organs. Under healthy conditions, you don’t even feel its existence as it is positioned behind the ribcage, near the gallbladder, pancreas, and intestines. Together, these organs aid each other in the complete digestive process.

The liver serves many functions, including:

Producing protein and other chemicals which aid in the clotting of blood
Produces albumin, which is a chemical that aids in the balancing of fluid in our circulatory system.
Creates carbohydrates that are released and then will convert glucose into glycogen, which is then stored in the liver and our muscle cells for energy.
It is the screener for the blood coming from the digestive tract before it moves onto the rest of your body. This filtering includes breaking down various chemicals and medication which we ingest.
Release triglycerides and cholesterol
It creates urea through the detoxing of ammonia which it then sends to our kidneys to be disposed of in our urine.
Stores vitamins
Insulin and other hormones are broken down in our liver
Produces bile to help digestion

Symptoms of Liver Decline

As you can see, our liver is vital to the functioning of our entire body and our overall health. When it ceases to function properly due to disease or damage, we will see certain symptoms such as:

Feeling weak and extremely tired
Lose weight for no apparent reason
Feel nauseous and/or vomiting
Our skin and eyes develop a yellow appearance.
Enlarged breast tissue in men. Possibly impotence
Bleeding and bruising easily
Shortness of breath
Pain in the area of the liver
Advanced stages can create fluid retention in the abdominal region or leg swelling
Mental confusion as ammonia isn’t filtered properly.

There are a lot of health issues that hinge on your liver being healthy and capable of functioning well. It is no wonder that detoxing your liver is a popular subject. The internet is filled with suggestions of detox methods, diets, and potential herbal supplements. The goal is to not only clean out our own “detox machine” per se, the liver, but to also aid in losing weight through a better functioning liver.

11 things you can do to detox your liver

The medical field states that it is not possible to detox your liver for the purpose of ridding it of toxins, undoing the damage, or curing a disease.

Additionally, in many instances, the methods recommended potentially create harm to your body, even if just for a short time. Most methods of detox entail living on a liquid diet, taking unverified supplements, or living on one type of food for a few days. For those with diabetes, this can be especially hazardous.

As for supplements, most have not been approved by the FDA. While components of milk thistle can aid in decreasing liver inflammation and turmeric has shown itself to act to protect the liver from injury, thus far, no studies have shown that regular use is beneficial.

With all of the above stated, there are still ways in which you can aid your liver to keep it healthy and decrease the chances of it being damaged or diseased so that it can fully function.

1 – Maintain a healthy weight.

Obesity contributes to a disease known as nonalcoholic fatty liver disease. Repeated excess fat in your diet can create inflammation which then leads to cirrhosis and fibrosis. Nonalcoholic fatty liver disease is fast becoming the #1 cause of liver implants.

2 – Keep alcohol consumption moderate.

Drinking large amounts of alcohol can create more fat build up, inflammation, and scarring of the liver. It is recommended that women only consume 1 drink per day and men are limited to two drinks. Avoid illegal drugs or at least do not share needles.

3 – Drink water.

Water is one of the best ways to flush out toxins from the body, along with keeping our joints flexible, maintaining proper body temperature, helping in digestion and absorbing nutrients. It is recommended that women drink 2.7 liters of water, and men drink 3.7 liters of water.

4 – Limit or eliminate processed foods and sugars.

Processed foods and sugar are the highest contributors to obesity, which, as stated above, can cause liver damage.

5 – Decrease salt intake.

Excess salt causes the body to retain fluids and decreases urination. Urination is one of the methods of ridding the body of toxins. The best way to counter this is to drink more water and decrease your salt. Water will create more urination, therefore, pushing out the excess toxins.

6 – Eat enough potassium.

Potassium is a good counterbalance to the effects of salt. Foods high in potassium include:

Potatoes
Squash
Kidney beans
Spinach
Bananas

7 – Exercise.

Exercise is also a great way to keep your body clear of toxins. Exercise decreases inflammation, which is proving to be a large factor in the cause of many diseases. Additionally, sweating is a form of releasing toxins from the body. A minimum of 2.5-5 hours a week of moderate exercise or 1.5-2.5 hours of intense exercise is recommended.

8 – Consume prebiotics.

Be conscious of your gut health by eating prebiotics. Many have heard of the importance of probiotics, the bacteria in your gut which aids in the breakdown and elimination of food. Prebiotics are a type of fiber which the probiotics feed off of to manufacture the nutrients necessary to fulfill their role.

9 – Antioxidants are important.

Eating fruits and veggies is important for many reasons, one being that they are high in antioxidants. Antioxidants are important for ridding our cells of free radicals which are formed naturally in our body. We gain an excess of free radicals when we drink, smoke, overeat, or eat unhealthily.

Our bodies will rid itself of the natural forming radicals. But when excess is created, it wears on our systems. Foods with antioxidants are very important, as are other foods which provide additional nutrients or enzymes, such as:

Broccoli sprouts
Watermelon
Garlic and onion
Beets
Walnuts
Avocado
Citrus fruits
Apples, preferably with the skin
Fermented foods
Vegetables like broccoli or cauliflower
Carrots
Green tea

10 – Decrease the number of toxins that surround you.

Choose natural cleaning products for cleaning your home, your body, and brushing your teeth. Surrounding yourself with fewer toxins decreases the amount absorbed or taken in by your body.

11 – Get plenty of sleep.

Your body does not function properly when you’re exhausted. A lack of proper sleep also creates stress, increases inflammation, and encourages a diet high in sugar or processed foods.

Final thoughts about things you can do to detox your liver

These 10 things that you can do to detox your liver do not require you to starve for a week, take expensive supplements or powder drinks, nor eat the same foods every day for a week. Detoxing your liver should look more like supporting your body through healthy food choices, activity, plenty of water, and respecting your body’s need to rest and recuperate.

There is no fast fix for years of being negligent, but every little change can make a huge difference in how it affects your body. Prevention is the best cure for any disease, and a healthy lifestyle is the best preventative measure you can take to detox your liver.

10 Warning Signs Your Body Sends You When You Are Low In Vitamins

October 10, 2019 by Power of Positivity

Vitamins have hundreds of roles literally to play in the body. They boost your immune system, stimulate bone growth, support neurological function, convert food into energy, and protect our billions of cells.

In this article, we will discuss ten common warning signs your body sends you when you are low in vitamins. We’ll also provide the name of vitamin or nutrient that can help reverse the symptom. We also give you an extensive list of excellent foods for each vitamin or nutrient.

Let’s do this!

The 10 Warning Signs of a Deficiency in Vitamins

1 – Bruising

If you’ve been bruising a bit too easy, you could be deficient in vitamin C. Research shows that vitamin C helps to regulate and synthesize collagen. It is key for the development of blood vessels. A shortage of ‘C’ can weaken the blood capillaries, making it much easier for that sneaky coffee table to leave a gnarly bruise.

An important thing to remember about vitamin C is that stress drains it. If you have an overly stressed-out life, you’ll need to replenish this essential vitamin more often.

Recommended daily intake (RDI) for Vitamin C

65 to 90 milligrams (mg)

Sources of vitamin C:

Berries (e.g., blueberries, cranberries, raspberries and strawberries), cantaloupe, citrus fruits (e.g., oranges and grapefruit), kiwi, mango, papaya, pineapple, watermelon, broccoli, Brussels sprouts, cauliflower, green peppers, leafy greens (e.g., cabbage, kale, spinach, turnips), squash sweet potatoes, and tomatoes.

2 – Bumps on arms

If you get dry, tiny bumps and rough patches on your arms, you may be short in vitamin A or zinc. Studies show that vitamin is essential for the production and metabolism of collagen. Zinc supports wound repair and promotes skin cell growth.

The condition most commonly associated bumps and patches on the arms, buttocks, or cheeks is called keratosis pilaris. It is harmless and typically disappears by age 30.

RDI for vitamin A:

5,000 International Units (IU)

Sources of Vitamin A:

Cantaloupe, carrots, dairy products, eggs, fortified bread and cereals, leafy green vegetables (e.g., broccoli and spinach), pumpkin, red peppers, and sweet potatoes.

RDI for zinc:

Males

14+ years: 11 mg

Females

19+ years: 8 mg
Pregnant, 14 to 18 years: 13 mg
Pregnant, 19+ years: 11 mg
Lactating, 14 to 18 years: 14 mg
Lactating, 19+ years: 12 mg.

Sources of zinc:

Beans, beef, dairy products, fortified bread and cereals, nuts, poultry, seafood (e.g., clams, crab, lobster, and oysters), and whole grains.

3 – Brittle, thinning hair

A long-term issue with brittle or thinning hair may stem from a lack of B vitamins or folic acid (i.e., folate). In most cases, a shortage of the former is the culprit. In a 2018 study, deficiencies of vitamin B12 and folate are both implicated as potential catalysts of clinical hair loss, or alopecia. Many research papers have reported similar findings.

RDI for vitamin B12:

(Adolescents and Adults)

Males and females age 14 and older: 2.4 mcg
Pregnant teens and women: 2.6 mcg
Breastfeeding teens and women: 2.8 mcg

Sources of vitamin B12:

Dairy products, eggs, fortified bread and cereals, meat, poultry, seafood (e.g., clams, haddock, salmon, trout, and tuna.)

RDI for folic acid:

400 mcg; pregnant women: 400 to 800 mcg

Sources of folate:

Beans, fruits (e.g., bananas, lemons, melons), leafy green vegetables (e.g., broccoli, lettuce, and spinach), lentils, and peas.

4 – Canker sores

Canker sores are painful, white ulcer-like lesions that usually appear inside of the mouth. Vitamin B-12 deficiency is most commonly associated with canker sores.

RDI for vitamin B12:

(Adolescents and Adults)

Males and females, age 14 and older: 2.4 mcg
Pregnant teens and women: 2.6 mcg
Breastfeeding teens and women: 2.8 mcg

Sources of vitamin B12:

dairy products, eggs, fortified bread and cereals, meat, poultry, seafood (e.g., clams, haddock, salmon, trout, and tuna.)

Per the National Institutes of Health, U.S. National Library of Medicine, vitamin B12 is better absorbed when taken with other B vitamins, including vitamin B6, magnesium, niacin, and riboflavin. Additionally, animal sources of B vitamins may be absorbed easier than plant-based sources. As such, it may be advisable for vegetarians and vegans to combine B12 with B6, magnesium, niacin, and riboflavin.

5 – Constipation

There are many reasons – at least a dozen – why one is unable to have a bowel movement. Diet-wise, the most common is a shortage of either dietary fiber, magnesium, or both. Both nutrients work to pass food, nutrients, vitamin, and other things through the intestines.

RDI for fiber:

Males, 18 to 50 years: 30 to 38 grams
Females, 18 to 50 years: 25 grams
Females, 51+ years: 21 grams

Sources of fiber:

Almonds, beans, berries, broccoli, Brussels sprouts, chia seeds, cauliflower, flax seeds, green beans, onions, seed husk, sweet potatoes, whole rye.

RDI for magnesium:

Males, 19 to 30 years: 330 to 400 mg
Males, 31+ years: 350 to 420 mg
Females, 19 to 30 years: 255 to 310 mg
Females, 31+ years: 265 to 320 mg

Sources of magnesium:

Fruit (e.g., avocados, bananas, dried apricots), nuts (e.g., almonds and cashews), peas, seeds, soy (e.g., soy flour and tofu), and whole grains.

6 – Dry, flaky scalp

A dry and flaky scalp is most commonly called dandruff. Dandruff is strictly a cosmetic issue that is rather harmless. Dandruff occurs when the hair root lacks sufficient moisture in the form of sebum. Sebum is what gives the hair its “shine.” In terms of diet, a shortage of omega-3 fatty acids is a causal factor.

RDI for omega-3:

500 mg (EPA plus DHA)

Sources of omega-3:

Oily fish (e.g., herring, salmon, sardines, trout, and oysters), chia seeds, Brussels sprouts, algal oil, hemp seed, and walnuts.

7 – Fatigue

Several things can trigger fatigue. In terms of diet, a shortage of vitamin D is, by far, the most common cause. Per a gold-standard (“double-blind, randomized placebo-controlled trial) study published in the journal Medicine, supplementation with vitamin D “significantly improved fatigue.”

In the study, 72 percent of participants who received 100,000 IU of vitamin D reported positive results.

RDI for vitamin D:

Recommendations vary widely. The dose of 100,000 IUs used above is significantly higher than the norm. (Most medical literature defines Vitamin D toxicity as exceeding 4,000 IU per day. As such, please consult with a physician before exceeding normal recommended vitamin D levels or any other supplement.)

Sources of vitamin D:

Fatty fish (e.g., tuna, mackerel, and salmon), vitamin D-fortified products (e.g., cereals, dairy products, orange juice, and soy milk), cheese, and egg yolks.

8 – Premature grey hair

Here is yet another sign that a multitude of factors can cause. (Yes, stress does contribute to premature greying.)

And here is another sign that is attributable to potential vitamin B12 deficiency! Studies show other possible nutrient shortages linked to premature greying to include folate and biotin. The strongest statistical association is with B12, however.

We’ve noted the RDI and food sources for vitamin B12 in numbers 3 and 4, above.

9 – Muscle cramps

Calcium and magnesium both serve essential functions in muscle contraction. Shortages of either nutrient can result in muscle cramps, particularly in the legs and calves. Per a study published in the journal American Family Physician, upwards of 60 percent of adults and 7 percent of children experience leg cramps. Twenty percent complain of leg cramp symptoms every day.

RDI for magnesium:

Males, 19 to 30 years: 330 to 400 mg
Males, 31+ years: 350 to 420 mg
Females, 19 to 30 years: 255 to 310 mg
Females, 31+ years: 265 to 320 mg

Sources of magnesium:

Fruit (e.g., avocados, bananas, dried apricots), nuts (e.g., almonds and cashews), peas, seeds, soy (e.g., soy flour and tofu), and whole grains.

RDI for calcium:

Males, 19 to 70 years: 1,000 mg
Females, 19 to 50 years: 1,000 mg
Females, 51 to 70 years: 1,300 mg
Adults over 70 years: 1,300 mg

10 – Unhealthy nails

Nails are an extension of your skin and therefore require the same nutrients. Breaking, peeling, and splitting nails may be triggered or exacerbated by, among other things, the condition iron-deficiency anemia. According to the National Heart, Lung, and Blood Institute and the U.S. Department of Health and Human Services, “brittle nails or spooning of the nails” is a common symptom.

RDI for iron:

Males:

14 to 18 years: 11 mg
9 to 50 years: 8 mg

Females:

14 to 18 years: 15 mg
19 to 50 years: 19 mg
Pregnant (all ages): 27 mg
Lactating (all ages): 9 to 10 mg

All adults, 51+ years: 8 mg

Sources of iron:

Beans, fortified grains, grain products (e.g., bread and cereal), lean meat, nuts, seafood.

Final Thoughts on Avoiding Deficiency in Vitamins

If you suspect you have a deficiency of essential vitamins or minerals, be proactive. Schedule a visit with your primary care physician. They can order an easy test to provide you with the necessary information to make changes.

Psychologists Explain 6 Gestures That Reveal A Man Is In Love With You

October 9, 2019 by Power of Positivity

Are you dating someone who leaves you feeling unsure as to his true intentions? Maybe he’s not very open about his feelings of affection, or perhaps he’s not much of a showy guy. These signs can make you worried that he doesn’t love you.

But words aren’t the only way to show affection, and many times, gesturess play just as significant a role in showcasing love.

Psychologists Explain 6 Gestures That Reveal A Man Is In Love With You

1. He’s Willing To Work Through Problems

Every relationship experiences problems, such as conflict, difficult times, and rough life events that you will weather together. It can take a lot of strength to decide to push through despite those problems. So if the man in your life is willing to do so, it’s likely because he cares deeply for you and loves you. Here are some signs of this:

· He’s Willing To Compromise

Compromise is one of the most crucial ingredients to a positive relationship. A man who happily participates in the give and take and tries to find a win-win solution, even at the expense of what he fully wants, is one who loves you. He wants to make it work with you, and he wants you to be as happy as possible with the outcome of disagreements.

· He’ll Talk About The Issues You Both Face

Without communication, relationships die an early death. This man wants to love you for a long time if he’s willing to discuss problems together. Your man is open about how he feels, he listens to how you feel, and he doesn’t shy away from working with you to better understand each other’s perspectives.

· He Doesn’t Expect You To Be Perfect

Let’s face it. No one’s perfect. You’re going to make your fair share of mistakes too. But he doesn’t use these things against you. He communicates what he feels about the things you’ve done, and you’re able to talk about them so you can take steps to improve yourself. He’s in love with all of you – the good and the bad.

· He Doesn’t Freak Out At Your Problems

Got some skeletons in your closet? He doesn’t care. He listens, he tries to understand, and he respects your past. This gesture means he loves you, and what’s most important to him is the here and now.

2. He Shows It In Subtle Body Language

Some men aren’t very verbally open about their feelings, especially when you haven’t reached a stage in your relationship where that would be preferable. That’s why nonverbal communication is just as crucial in getting a more accurate, positive idea of a man’s feelings. Here are some signs to look out for:

· Raised Eyebrows

This gesture is an unconscious gesture that will happen when a man sees or hears something pleasing. They will discreetly raise and lower.

· Staring

Do you catch him staring at you when he thinks you’re not looking, especially with a particularly loving expression in his eyes? If he does this even when you’re doing unremarkable things or not all dolled up, he might be in love!

· Eye Contact

A man who makes eye contact with you may be trying to flirt with his eyes, or he may be completely engrossed in what you’re saying. Either way, they’re good signs!

· Pupil Dilation

If you’re looking into his eyes and notice that his pupils are large and dilated, he’s attracted to you. This effect is because dopamine, a positive love hormone, effects iris size. (Oxytocin does so too!)

· Big Smiles

A man who is in love will have an amazingly genuine smile that seems to speak of more than just humor. A giant smile from ear to ear when he sees you indicates he’s falling head over heels!

· Mirroring

Mirroring is a widespread form of body language that shows interest. When someone is infatuated, their subconscious picks up on the object of their affection’s actions, causing them to mimic those movements.

· Leaning In

When a man leans in when you speak, he is giving in to a subconscious desire to be closer to you. It also shows that he is genuinely 100% interested in what you have to say.

3. He Finds Excuses To Touch You

Touch is a prevalent way that men show their attraction to someone. So if he’s (respectfully) finding ways to touch you in what seems like subtle ways, he could be in love! Here are some things to clue you in:

· He Plays With Your Hair

Playing with your hair is flirtatious and showcases a fun-loving side. A man who is playing with your hair is trying to get across the fact that he’s into you. It’s not discreet anymore; it’s outright flirting!

· He Discreetly Touches Your Hands Or Legs

When you’re interacting, he will lightly touch your hand, arm, or leg. Often, men perform these small actions to encourage the person they like to reciprocate. He’s showing you that you can do the same to him – or more!

· He Seems To Enjoy Playing With Your Hands.

When the two of you are out on a stroll, he makes sure to brush your hands with his regularly, whether intentionally or just because he happens to be walking that close.

When he openly holds your hand, he seems to play with your hands and fingers almost absentmindedly. He makes sure to find an excuse to hold your hand often so that he can do it again and again.

· He’s Constantly Trying To Get Closer

This man will find any reason to get closer to you. He sits right next to you whenever he can. He reaches out to touch you often. He wants to cuddle or hold your hand whenever you’re together. If he’s not in love by now, he’s definitely getting there!

4. He Is Open With You

Sure, it’s a bit of a stereotype, but many men don’t feel very secure about opening up regarding their emotions. Plus, a relationship automatically makes both parties more vulnerable. So if a man is happy being open with you in spite of possible rejection, then he’s willing to take a big leap to see if you love him, too.

Besides, a man who can see a future with you is going to be more open about his issues, feelings, and deepest troubles. He wants you to know who he is – and he wants to know who you are, too.

5. He Does Things For You

To drop everything and do something for another person indicates genuine caring and love. It means that he considers you more important than everything else in his life – unless it’s something unavoidable, of course.

This gesture means that he will not complain about you being a burden. He won’t scoff and leave you be when you’re in dire need of aid. He won’t brush off your emotions, difficulties, and negative moments and tell you to use positive thinking and handle it on your own.

This is because he invests himself in you. He wants you to stick around, and he honestly, selflessly, wants to do anything he can to make your life better. That’s when you know you’ve got a keeper! Here are some examples of things he’ll do:

He will immediately rush to you in your time of need
He treats you like a priority in his life
He takes note of what you like and makes sure to use that information to make you happy
He considers you his number one
He goes out of his way to make you smile or make you happy
He pays attention to small details and performs small, sweet gestures
He chooses you over other obligations, especially when you don’t ask him to
He tries things he doesn’t like just because you like them

6. He Includes You In His Life

If someone doesn’t care for you, or if they don’t see you in their future, they’re not going to bother making you a big part of their life. That’s why once a man starts including you in his everyday life, you know he’s serious and pretty much in love. But how can you tell he includes you? Here are a few ways.

· You’ve Met His Friends

A guy’s friends aren’t going to be introduced to some random fling. If he’s introducing his buddies to you, then you know he’s into you for real. He’ll likely want their thoughts and opinions on you, and he wants to see how well you guys get along.

· You’ve Met His Family

Meeting the family is not a small matter. To most men, it’s a huge milestone. So if he’s taking you home to meet his family, he’s quite serious about you at that point. After all, this type of meeting can be quite stressful – why would he go through with it unless he thought it was more than worth it?

· He Talks About You To Others

This man is proud of you. He tells everyone about you, even if it’s just by bringing you up casually in conversation. If you meet someone he knows and they say they’ve heard so much about you, that’s a good sign.

· You Spend A Lot Of Time Together

You two spend loads of time going on dates, talking on the phone, or chilling at each other’s houses. It’s like you’ve both become a part of each other. If a man isn’t fond of that, he’d very quickly shut it all down. But if he’s eager to keep spending time with you, he might just be in love!

· You’re Included In His Plans

When he talks about his future, his plans seem to include you. He doesn’t have to be ringing wedding bells and talking about kids to do so. Just mentioning where he may be in a few months and speaking as though you will still be a part of his life shows that he wants you to stick around, and usually, that’s love talking.

Final Thoughts on These Gestures of Love

Nonverbal signs of love are incredibly vital when someone truly cares about you. Many of us reduce the idea of love to massive life-changing statements and passionate declarations of undying love. But love isn’t always just in the things someone says. More often than not, it’s in what they do. After all, don’t actions speak louder than words?

6 Signs A Man Is Using You

October 9, 2019 by Power of Positivity

Do you have doubts about your current relationship? Do you wonder if your boyfriend’s or husband’s feelings for you are genuine? Or, do you have second thoughts about whether you’re being treated fairly by your man?

Unfortunately, this isn’t an uncommon occurrence in unhealthy or unbalanced relationships. Your partner may be using you, whether intentionally or unintentionally, causing you to continually feel like you’re getting the short end of the stick.

But why would someone do this? They may be frightened of being alone, of losing financial and romantic stability, or of breakup confrontation. Perhaps they may desire easy access to bedroom activities or may enjoy being in relationships for the sake of it. They may have feelings for someone else, or they just might not be making enough of an effort.

It’s a complicated situation. Regardless of the reason, though, you never deserve to be treated this way. It can be a severe drain on your positive self-esteem and emotional energy, and it’s just not healthy! That’s why it is imperative that you spot the signs of such treatment.

Here Are 6 Signs A Man Is Using You

1 – He Doesn’t Want To Get Personal

Getting personal is part and parcel of being in a relationship. You want to get as close as possible, both physically and mentally. So if your partner has no interest in doing that, he may be using you. Here are some ways he might do that:

· He’s Not Interested In Getting To Know You

Someone who genuinely likes you will want to find out more about you. That’s how they figure out if you’re compatible in the long run, or find out how to make you happy.

A man who is using you will not be interested in learning about who you are – what’s the point in getting invested in you if he doesn’t plan to stick around? He might not really be interested in you at all.

· He’s Closed Off About Himself

No matter what you do, you can’t get your partner to open up. He doesn’t tell you about even the simplest of things, like what his hobbies are or what his weekend plans are. He also refuses to talk about his emotions, so you’re never really on the same page.

· Your Conversations Are Lackluster

When someone doesn’t want to get personal, having in-depth, insightful, or stimulating conversations is nearly impossible. This lack of engagement can leave you with dry, boring conversations. Take extra note of this if it seems like you’re doing all the conversational heavy lifting all the time.

· He Doesn’t Include You In His Life

This man has plans for his short-term and long-term future – but none of them include you. He talks about what’s to come without thinking about you, or maybe he won’t talk about the future at all. You find out about his achievements and life events by accident, through others, or much too late to bring it up. To him, you’re not a part of his life.

· He Doesn’t Care How You Feel

When you talk about how you feel like he doesn’t care, or when you try to discuss how distant he is, he shrugs and waves it all away. Even if he pretends to care, his actions, later on, will indicate he never really did.

· You’ve Never Met Anyone He Knows

You’ve been going out for a while, but you’ve never met his friends or family. When you ask, he brushes it off. A man who is committed to you for the right reasons would want you to meet those he loves and cares about, but a man who is using you wouldn’t see the point in doing so.

2 – He Has Issues Discussing Commitment

Someone who is using you isn’t really committed – or, at least, not in the right ways. It’s pretty evident that if a man won’t talk about commitment or a future together, then he’s not serious about you at all. His lack of communication may also indicate that he’s going to try and continue being with you for as long as he can – or, basically, using you.

But it’s just as bad the other way around! Many people think it’s a positive thing when someone becomes committed to you very quickly, but it can be quite the opposite.

Too-early declarations of love and devotion can indicate that someone is in love with the idea of you, not who you are. That’s how you wind up being a manic pixie dream girl, and being used by someone who doesn’t realize they’re even using you!

3 – He’s Selfish

Selfishness is a terrible trait all around, but in relationships, it can be especially toxic. This trait is often the most definite sign that someone is using you; there’s just no way to look at this behavior in a positive light! Here are some signs to look out for.

· Requesting Too Many Favors

Relationships are about give and take. If your man always asks for favors but never seems to be able to return them, he might just be using you for convenience. In other words, he’s taking advantage of you!

· Reluctance To Compromise

Compromise is crucial in any relationship. If you feel like you’re getting a losing deal every time there’s a disagreement while your man walks away happy, he is taking advantage of your love for him to get what he wants.

· Borrowing Your Things

It feels like every time you see your partner; he’s asking to borrow something of yours that he likes. And then, when you say no, he practically throws a fit. He could be just using you for your material objects.

· Financial Dependence

Yes, of course, partners often have different income levels. It’s okay for one partner to be financially dependant on another in a committed relationship if both parties are in agreement about it.

But if your man only comes around when he’s in a tight spot or wants to buy something, be cautious. This behavior is especially true for new relationships; someone who wants to be financially dependent on you from the get-go raises many red flags!

· Bedroom Selfishness

Intimacy is about giving and taking. If your man is only focused on his pleasure in the bedroom and doesn’t care about yours at all, he may just be using you casually for intimacy.

4 – He’s Not Affectionate

Affection plays a significant role in most relationships. Though levels of warmth vary between different couples, they will usually involve much more than none at all. A lack of affection often points to a lack of interest, meaning that the man in your life may be with you for reasons that aren’t purely romantic. Here are some things to look out for.

· You Don’t Go On Dates

For some reason, your man never brings you out on dates. If you suggest one, he’s often not interested. When you do see each other, it’s never romantic or unique. It’s like he’s missing a romance chip – but he might just be losing interest.

· You Don’t Feel Special

He treats you like he treats everyone else – or worse. You often feel like just an acquaintance or a roommate to him. And he doesn’t seem to have any interest in changing that, either.

· No Physical Affection

He doesn’t hold your hand. He doesn’t want to hug or cuddle. You rarely ever kiss, if at all, even just on the cheek.

In most cases, a man who doesn’t want to express physical attraction to you just isn’t attracted to you at all.

· Too Much Physical Affection

An excess of physical affection seems like something that should cause positive thinking – but be warned!

A man who can’t keep his hands off you but doesn’t show any signs of interest in you beyond that might just be using you for intimacy, or as a trophy of sorts to have on his arm. So if he can’t stop touching you but doesn’t care about your interests, feelings, or goals, it’s a red flag.

5 – Everything Is On His Schedule

We all know what it’s like to have a hectic schedule. In a positive, healthy relationship, you’ll learn to balance it all out so you can spend time together without jeopardizing the rest of your life. But your partner doesn’t do that at all – everything seems to be on his schedule, and he couldn’t care less about yours.

A man who is using you won’t go out of his way to see you if it’s not incredibly convenient for him. Here are some examples:

He ghosts your texts and often doesn’t reply for hours or even days
When he does respond, it’s at very odd hours or at late times, and usually involves desiring intimacy from you
He turns up to see you when it’s least convenient for you and doesn’t care
He won’t take you out on any dates, ever, because he’s too busy

6 – You’re Never A Priority

A good partner is there for you when you need them unless they’re in their own inescapable situation. A man who uses you wouldn’t burden himself with being supportive or being there for you. As such, being in a relationship with a person like this can make you feel unimportant and lessen your positive thinking.

This man flakes out on a lot of promises and dates. He bails on you last minute and consistently disappears when you need him most. He’s got an excuse to get out of spending any time with you at all. When he has to choose between you and something else, he will, without fail, never opt for you.

You might find yourself making excuses for him (or believing the ones he’s made), but remember that if he wanted to spend time with you, he would find a way to spare even a short while for you.

Final Thoughts on Discerning if Your Man Is Using You

The act of using someone and leading them on is hurtful and often cruel. It betrays trust and faith, ultimately damaging a relationship and harming the self-esteem of the affected partner.

If you have reason to believe that your partner is using you, it’s time to sit down and have a serious heart-to-heart talk about it. You deserve better than to be treated this way, so keep your positive thinking and remember your worth!

10 Exercises For Women Over 40 To Look and Feel Younger

October 9, 2019 by Power of Positivity

Have you wished for a way to feel younger again?

Aging is a process that many of us would live to avoid, but it’s a part of life. Unfortunately, this process comes a series of unwanted side effects, like aches and pains, stiffness, and weakness in places that never felt this way before. These issues can very quickly make you feel extremely old.

But there’s a trick to growing older while minimizing all these difficulties. All you have to do is keep yourself active. But how can you do so when so many exercises just seem to make things worse?

10 Exercises For Women Over 40 To Look And Feel Younger

1. Squats

Squats are a fantastic way to keep your bum firm, your muscles strong, and your entire body more fit and toned. You’ll also enjoy better flexibility, allowing you to avoid potential injury! Here’s how to do them:

1: Begin by standing with your feet apart, at about a hips’ width in distance.
2: Lift your arms and hold them aloft, straight ahead of you. You may also clasp onto each hand, or bend your arms at the elbows.
3: Pretend that you’re about to take a seat on an imaginary chair by moving downwards in a sitting-like movement. Keep your back straight, and your head forward, with your lower back slightly arched and the upper portion of your body partially bent forward.
4: Lower yourself until you are in a position where your thighs are nearly parallel to the floor. Your knees should be above where your ankles are, and most of your weight should rest on your heels.
5: Hold your position for approximately 10 seconds.
6: Push yourself upwards through your heels to return to your initial position.
7: Repeat for three sets. Each set should have ten squats at first, gradually increasing over time.

If your knees suffer excessively from squats, you can also attempt seated squats.

Here’s how:

1: Begin by standing with your feet apart, at about a hips’ width in distance, in front of a chair.
2: Start to bend your knees. Your movement should mimic the action of going to sit down on your chair.
3: Engage your core, maintaining a straight back as you hover over the chair. Hold the pose for a few moments.
4: Stand up to your initial position.
5: Repeat for three sets. Each set should contain 20 squats.
6: If your knees are particularly painful, you can fully sit down on the chair for a second or two each time instead of hovering.

2. Lower Body Stretches

Focusing on your hamstrings, hip flexors, and glutes, which can all experience deterioration and stiffness with age, these stretches help to keep your lower body strong. Here’s how to do them:

1: Find a table that is about as high as your hip. For an easier exercise, you may also use lower surfaces, though it is advisable to work your way higher eventually.
2: Start with your right foot. Place that foot on the surface in question. Make sure your left leg stays straight.
3: Slowly begin to bend your right knee. As you do so, you should slowly start to lean to the right, but make sure your back stays straight.
4: Pause, holding the pose for approximately 10 seconds.
5: Repeat with your left leg.
6: Now, sit down onto the surface in question. Keep your left foot planted. Lift your right leg, so your ankle is over your left knee.
7: Press your left knee downwards. You should feel a stretch.
8: Pause, holding the pose for approximately 10 seconds.
9: Repeat with your left ankle and right knee.

3. Glute Bridge

The muscles we use to push ourselves forward often deteriorate with age, according to the National Academy of Sports Medicine senior master trainer Kyle Stull. This change puts your glutes in degenerative danger. Your glutes also will likely need some loosening up if you spend most of your day sitting down. Here’s how to perform a strengthening glute bridge:

1: Begin by lying on the ground with your feet pressed against the floor, your knees bent at 90 degrees, and your hands resting by your side.
2: Engage your glutes and your core muscles and use them to bring your hips upwards, as high up to the ceiling as you can. The goal is to have them form a straight line between your knees and your chest.
3: Pause, holding the pose for approximately 5 seconds.
4: Bring your hips down to the initial position, making sure your glutes and core remain engaged.
5: Repeat for three sets. Each set should contain 12 squats.

4. Resistance Exercises

As you grow older, your metabolism slows down. Resistance exercises are great ways to keep it burning well, so you feel younger. If you have access to a rowing machine, you can use that easily. But if you don’t, a resistance band exercise can do the trick, too. Here’s how to do one:

1: Begin by putting the resistance band beneath your right foot while your hands grasp one end of the band each.
2: Bend your arms so that your hands move towards your shoulders, palms facing inwards. Make sure your shoulders stay straight.
3: Return your arms to their initial position.
4: Repeat 10 times.
5: Repeat the process with your other foot.
6: Repeat the process with both feet.

5. Jump Rope

Jump rope is a simple but powerful way to boost your heart health. It has immensely positive effects on the cardiovascular system, and it burns lots of calories in a short amount of time.

Just five sets of around 15 jumps each – with 10-second breaks in between – can work wonders. But if you don’t want to jump rope, the act of jumping itself, even very lightly, has been shown to have its benefits. What’s important is that you keep moving!

6. Low-Impact Cardio

Ideally, you would never stop doing cardio. It boosts strength, stamina, overall health, and even positive thinking. But as you get older, the high-intensity cardio you used to do may feel too tiring. That’s where low-impact cardio comes in.

This type of cardio is more than enough to reduce the risk of heart disease development, and its positive effects are significant even when it’s a more mild form of workout. A couple of great options include Zumba or aerobics classes or elliptical training.

7. Planks

Planks are excellent for reducing back pain, which often begins to develop when you’re around 40 years of age – or even younger! When your core strength is strong, you reduce the risk of back pain. But planks are not just about abs – they also help strengthen the chest and spinal muscles, which help keep your back in good shape. Here’s how to do a proper plank:

1: Begin with your body in a position similar to a push-up. This position will mean that your hands will spread out just slightly further away than a shoulder’s width.
2: Engage your flutes and keep your toes pressed to the floor, keeping your knees strong by not locked or strained. Your neck and spine should stay neutral, with your back and head in a straight line.
3: Pause, holding the pose for approximately 5 seconds for as long as you can. Twenty seconds is a good starting point. Slowly increase the duration until you hit 90 seconds.
4: If normal planks are hard for you, instead of using your hands, you can rest on your forearms instead. Just make sure your back is straight when you do so!

8. Balance On One Leg

It’s important to maintain your balance as you get older. Making sure your coordination between your nerve receptors, muscles, inner ear, and eyes are in order can allow you to feel more confident and, therefore, younger.

Several different exercises work excellently for maintaining one-legged balanced. Here are some you can try:

Leg deadlifts
Tai Chi
Heel raises

9. Yoga

Your mind needs to be just as healthy as your body if you want positive health. You can’t feel young if your brain feels aged and exhausted, after all. Thanks to its ability to promote relaxation, yoga can be a great way to help you feel young at heart and in mind.

Yoga is an excellent form of exercise that is capable of improving positive thinking, reducing the risk of depression and anxiety, and boosting mood-regulating GABA neurotransmitter production within the body. (3)

On top of that, yoga keeps your muscles healthy, your balance on point, and your flexibility at impressive levels, even as you get significantly older. It can also help your overall cardiovascular function, and there are plenty of kinds of yoga to try!

10. Walk Daily

Many people believe that exercise must be harsh and tense to be useful, but this is far from the case. Some research indicates that just walking daily can add years and years to your life. Even small amounts of physical activity can contribute to feelings of youth.

When you walk, your body begins to work on repairing DNA. It receives the workouts necessary to kick into gear and help heal and improve certain parts of your body. This also helps to maintain your overall tolerance for physical activity, preventing heart-related complications.

Final Thoughts on Exercising to Feel Younger Over 40

If you are dealing with pre-existing physical health conditions, you should first speak to a doctor before embarking on your quest for a younger look and feel. Finding the right types of exercises that will work for you without harming your body is just as crucial as getting moving in the first place!

Remember, aging is natural and fine and healthy. You should not aim to prevent aging altogether but to promote a smoother transition between youth and old age as you go. Looking and feeling young boosts your confidence and helps you to age more healthily and gracefully, and that’s something many of us aspire to!

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