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11 Things You Should Never Ask a Libra

September 15, 2019 by Power of Positivity

While Libras may be considered by some to be part of the “pushover” group of the twelve zodiac signs, this is not completely true. While they may be easily led by those who they love and trust at first Libras are not blind to justice. They do catch on faster than what people give them credit for.

If you are going to have a healthy and stable relationship with someone of this sun sign you should consider what you should never say. While you may think that being nice and following the golden rule is all that you need to have a happy relationship with a Libra man or woman then you are only twenty-five percent right. Besides knowing what makes someone happy you also need to know what makes them tick.

While Libras are known for balance and having the scales of justice for their sign, they also have some negative qualities that few may be surprised by. This is of no surprise as all the zodiac signs have negative traits. However, Libras’ “negative qualities” are more brought out by other people then what is it by the person him/herself. Therefore, it’s imperative to understand just what motivates those who fall under this sign.

11 Things You Should Never Ask a Libra

1) Why not join the fight?

One of the major things that happen in this world daily is that unfair situations happen, and that unfair people live in it. Libras not only hate when unfair situations happen around them, but they also dislike the unfair people who create them. Cruelness has no place in their life as they see it.

When they discover that they have people in their inner circle who are unnecessarily cruel and unfair to other people and animals they will end the friendship or relationship in a heartbeat. No questions will be asked of the guilty party as to why they did those cruel things, they will simply be cut out and kept at arm’s length. Remember they are about fairness and right any wrong that they can.

If you find anything that promotes you in any advancement done through anything cruel or by any unfair deeds expect to receive a tongue lashing and a lost friend or family connection.

2) Why do you never help me?

Besides cruelty getting under the skin of a Libra, selfishness if the other thing. Libras are great at leading families and keeping them together. They are fabulous are getting along with many people. However, anyone who is selfish and who pushes a Libra to only focus on them and to get them involved with their drama but never return the favor of helping the Libra out does not last long.

Attention seeking and drama queens do not do well anyone born under this sign sun for very long.

3) Do you have any new gossip?

Unless it is a fascinating tv show or a favorite drama soup or play, Libra hate drama. Be it unnecessary or not, it does not matter. Libras view life as short and needs to be lived to its fullest. Drama and gossip do nothing but create pain and lies about other people and situations that do not need to be created.

If it is a family drama or gossip going on, then Libras will spend hours on how to fix the problem then move on. They work endlessly to right the wrongs and restore the balance of justice. They will let the truth about what happened come out, but they will not add to the gossip for they receive no joy hurting other people.

4) Why are you so slow?

Whoever comes up with the phrase “don’t rush your mother” first was most likely someone born under the Libra sign. Libras like to have things done in a certain order and to be done correctly the first time. If it means taking the extra time to do it then they will without a second thought.

What Libras will not do is be allowed to be rushed to finish something without you hearing them protest first and during. No matter their age Libras hate being rushed especially when it is uncalled for.

5) Why can’t you make up your mind?

If you want to get on the bad side of Libra being pushy is an excellent way to achieve that goal. Tell a Libra man or woman that they cannot have the time they need to finish a project or have time to think about something and focusing them to decide right then and there with no chance of changing their mind is a quick way to upset them. If they don’t tell you their answer is because they have not decided yet. It is not because they are avoiding the subject.

Libras can not stand pushy, rude people. They don’t see the need for that sort of behavior and find it unnecessary. It shows a lack of manners. If you need a good relationship with a Libra this is one of the big 11 Things You Should Never Ask a Libra, you should remember.

6) Why not tell a lie to get what you want?

There are some little white lies like the tooth fairy and Santa that Libras will “keep” but do they really? Unless asked by their small child or grandchild specifically, they will pretend that they are real. However, they are more likely to take on the roll themselves so that it is not completely a lie.

Libras view lying the same as gossip. It does nothing to help and just hurts a person. They will not lie to a person unless necessary. However, they hate it all the same. They will hate you even more if you make them.

7) Why don’t you give up your own pursuits and do the thing I want to do?

If the scales of Libra were to hold two words that are infamous partners in crime the first would be “lying” and the second would be “conflict”. Libras hate conflict as much as the Hatfield’s hated the McCoy’s. They will stick up for what they believe in, but they will try to avoid the conflict if they can. If you force them into a corner for the conflict to happen, you will regret it. That is a promise.

This is a key element of the core of Libra’s personality. And, it’s one thing you should keep in mind if you want to stay in a Libras good graces.

8) Why do you think I’m always in the wrong?

It is rare for a Libra to remain friends or run in the same circles for long with someone who is a manipulator. Manipulators bring nothing but pain and headaches according to any Libra. Creating injustice and spreading unfairness tip the balance of the scales in which Libras will work tirelessly to set back right.

Remember Libras hate conflict, but they will not tolerate cruelty happening when they can put a stop to it. They have as much power working behind the scenes as they do on center stage.

9) Why not have fun and dabble in the four-figure discount?

To steal and to cheat are considered a mortal sin for many people. This is an understatement for a Libra. This again goes back to their natural ability to believe in right and wrong. They will not participate in anything of the sort and would have no problems reporting you to the policy for the betterment of society.

10) Why not follow my lead?

If you show that you are even the tiniest bit untrustworthy and you ask them to trust your motives for any situation, except to be left in the lurch. Putting on airs and being a fake person leaves a nasty taste in a Libras month. They will work with you if they are required to, but they will have the last laugh as you fall off your high horse as the truth about you comes out.

11) How about joining in and following the crowd?

Libras are known for their ability to get along with everyone. This talent helps them greatly in the professional world. But what makes them happier than anything is being on their own. They don’t follow trends or the latest fads, for those things lack originality and keep everyone chasing after whatever they feel they are lacking. This is, in turn, keeps then unhappy.

More than anything, Libras need friends who are real and not fake. Chasing trends can keep people away from their original goals. No one likes distractions.

Final Thoughts on Staying Friendly with Libra

Libras are a sign that gets along with nearly every sign with no major problems. However, they still have a code of honor that they fallow even if it may seem old fashioned to others. Understanding and following the rules, you will keep your relationship or friendship alive and well for years to come.

Here is What to Eat and Avoid if you Have High Cholesterol

September 14, 2019 by Power of Positivity

It’s true what they say. High cholesterol can kill you. Cholesterol is confusing to many as some foods get a bad reputation for being “bad” when in reality they’re actually loaded with important nutrients. Eating the right food will help lower your cholesterol, but there is no reason to avoid all foods that contain a high level of cholesterol. Here’s a look into what to eat and what to avoid if you have issues with your cholesterol levels.

All About Cholesterol

Many people only know that cholesterol is something that clogs their arteries. It’s a waxy, thick substance found in the body. It’s not all bad though. Cholesterol helps produce hormones, boosts vitamin D and works with the bile that digests fats. It gives cell membranes in the body flexibility and strength.

The liver actually produces cholesterol to help with all of these things, but it is also brought into the body in many foods. Outside substances account for 25% of your cholesterol in the body. Blood and cholesterol don’t mix well. It’s a bit like oil and vinegar. This means it needs lipoproteins to transport it.

These lipoproteins are called LDL and HDL. The “bad” stuff is the LDL as it builds up in the arteries causing clots. The “good” stuff is the HDL which helps get rid of the excess cholesterol in the body that causes bad cholesterol.

What To Eat To Improve Your Cholesterol

1 – Legumes

Legumes are high in fiber, protein and other minerals for an overall boost in health. Beans, lentils, and peas are all legumes. These plant foods help lower your risk of heart disease. It’s best to replace processed meats and refined grains with them. Eating only a 1/2 cup of legumes per day could help lower your bad cholesterol by about 6.6 mg.

2 – Fruits and Veggies

Fruits and vegetables are good for your entire body, not just your cholesterol. They help increase compounds in the diets that could help lower your high cholesterol levels. These are called plant sterols or stanols. They work like soluble fiber. Strawberries and blueberries are some of the best types of fruit for the heart. They have high levels of pectin. Pectin is a type of fiber that helps decrease the bad levels of cholesterol in your body. Avocados are high in monounsaturated fats. These fats help the good cholesterol while working to reduce the “bad” triglycerides. They are also high in the plant sterols.

3 – Nuts

Some consumers shy away from nuts for fear of their fat content. They may be high in fats, but it’s in monosaturated fats. These are the good kind of fat. Nuts have phytosterols which help lower the bad high cholesterol by blocking its absorption in the intestines. Walnuts have high levels of omega-3 fatty acids. These polyunsaturated fats are good for the heart. Almonds have high levels of L-arginine. This amino acid assists the body in making nitric oxide. Nitric oxide regulates blood pressure. All nuts contain calcium, potassium, and magnesium which may lower your risk of heart disease by reducing your blood pressure. Many nuts have added salt. These should be avoided at all costs. Unsalted nuts are your best option.

4 – Yogurt

Yogurt is packed with many different nutrients. Sometimes consumers shy away from it because they fear the full fat yogurt is a dairy decision gone bad. It’s rich in potassium, zinc, calcium, protein, and B vitamins. It contains about 30 mg cholesterol per cup. Yogurt actually helps reduce the LDL levels of cholesterol and blood pressure. It also helps reduce the risk of diabetes and stroke. Yogurt is also a natural probiotic helping the gut to function properly with good bacteria.

5 – Cheese

Cheese is another dairy product that sometimes gets a bad reputation. Some fear it’s too high in fat. It’s actually filled with nutrients to help the entire body. It contains a high amount of protein and about 20 percent of your daily calcium requirement. It also helps raise good cholesterol. Low in carbohydrates, cheese is being used for many to even lose weight.

6 – Fish

Fish are a great addition to a diet to help your overall health. As long as you aren’t frying that fish, it should help your cholesterol levels. Baked or broiled fish is good for the heart. Cold water, fatty fish like mackerel and salmon have high levels of long-chain omega-3 fatty acids. They help inflammation levels and to even lower your risk of a stroke. Coldwater fish like these should be eaten two to three times per week.

7 – Eggs

Eggs are on the fence of the “yes” and “no” list of things to buy. They’re high in many different nutrients, yet they are also high in cholesterol. One egg has a little over 200 mg of cholesterol. This may sound high, but eating the whole egg actually increases HDL in many patients. The egg has high levels of B vitamins, Vitamin A and selenium. As long as you aren’t overindulging on eggs, it’s fine to have one to three in a day.

Foods to Avoid for High Cholesterol

1 – Processed Meats

Processed meats should be eaten in limited doses. Sausage and bacon are two of these processed meats. They contain high amounts of fat. Hot dogs are another processed meat. Hot dogs are usually made from different types of meat so there are many different things in them. They aren’t pure so you’re not just eating a healthy piece of pure meat.

Deli meat is another culprit of something that may taste pure, but be packed with high levels of sodium. Sodium leads to higher cholesterol levels. Always check the amount of sodium and cholesterol on the packaging before buying any type of meat.

2 – Sugar

Sugar is one of the tastiest items out there to many consumers. It’s what many dive into after a long day or when relaxing watching a movie. It’s found in many culprits including: candy, cookies, ice cream, and soda. Many are surprised it’s also found in some other everyday items. Sugar is often added to different types of fast foods, ketchup, granola bars, and hidden in drinks. Sugar has no nutritional value. It tastes good, but it does nothing good for the body.

3 – Red Meat

Red meat contains more saturated fats and cholesterol than other meats. If you have an existing heart condition, red meat can make it worse. Many people on a low carbohydrate diet eat lots of red meat. This could cause high levels of cholesterol due to the high saturated fat content. It’s best to limit your intake of red meat to once a week.

4 – Butter

Most people don’t sit around consuming sticks of butter, but many might be surprised at what all contains butter. It’s in everything from popcorn to instant potatoes. Butter is also added to corn on the cob, pasta, and bread for added taste. Butter is also added to many desserts and baked goods. These things usually also contain a high level of sugar making the prepared food bad for the body. The problem with butter is that it is high in both fat and calories. If not eaten in moderation, it can contribute to weight gain. High levels of weight gain could raise levels of LDL cholesterol.

5 – Salt

High sodium levels lead to higher cholesterol levels. You should eat no more than 2300 milligrams of salt a day. Salt hides in many items so always make sure to check sodium levels on packages. Many people also add salt to the pan when cooking for taste. Just because you limit your salt intake does not mean your cholesterol will lower. You can lower your overall risk for heart disease by lowering your blood pressure. You can use other seasonings for taste when cooking.

6 – Fried Foods

Fried foods are easy to get at fast-food restaurants as you scurry around town taking kids to soccer games or rushing off to work. The problem is that fried food is packed with fat. Fried chicken is one of the most popular foods for all ages. Fried chicken and nuggets are the same thing as a fried chicken leg. Don’t let the marketing fool you just because you’re also getting the meal for your kids. In fact, fried chicken can contain more cholesterol than a cheeseburger.

French fries come on the side of many fast food items. They’re usually fried in hydrogenated vegetable oil. This is why some people swear fries found under their car seat after a year still look the same as the day they bought them. This type of vegetable oil helps them not to spoil. The problem is that this type of food usually has a large number of trans fats. The extremely popular fried food items at many State Fairs are usually both high in trans fats and high in cholesterol.

Final Thoughts on Overall Heart Health & Cholesterol

There’s no magical food that is going to keep your risk of a heart attack at bay. You can work to lower your cholesterol levels by eating certain foods that help your body keep up its health. Incorporating a healthy lifestyle into your food routine will help your body as a whole. Contact your local physician to discuss your new diet, and you’ll be on your way to an entirely new healthy lifestyle in no time.

CDC Warns Against The Dangers of Vaping After Recent Spike in Lung-Related Illnesses

September 14, 2019 by Power of Positivity

Vaping has become increasingly popular among teens and young adults. However, health officials have discovered the grave dangers of this fad recently

Kansas health officials said Tuesday that a sixth person in the U.S. has died from lung disease due to vaping. The woman was older than 50 and had a history of health problems. However, her health declined rapidly after she started using e-cigarettes. The Kansas Department of Health and Environment is unsure exactly what vaping products she used.

This is the first death in the state; other vaping-related deaths were reported in California, Illinois, Indiana, Minnesota, and Oregon. The US CDC, FDA, and others are investigating the recent outbreak of vaping-related illnesses and deaths. They have found a possible cause of the sudden onset of health problems.

What’s causing lung illnesses and deaths from vaping?

All reported cases have been from people using e-cigarette products, sometimes containing cannabinoid substances such as THC or CBD. New York health officials said last week that extremely high levels of the chemical vitamin E acetate were discovered in almost all vaping products containing cannabis that were under investigation.

There’s a similar thead between each person who had negative health impacts. Each person who sent a product for testing used at least one product with Vitamin E acetate.

The New York State Department of Health’s Wadsworth Center in Albany tested vape products in their lab. Not suprisingly, they found “very high levels” of vitamin E acetate in the samples containing cannabis. Due to this discovery, Vitamin E acetate is now “a key focus” of the state’s investigation.

On Monday, New York Gov. Andrew Cuomo gave the state health department an order to issue subpoenas to three companies that sell thickening agents used in black market vaping products to companies that manufacture vape liquids. He also mandated that warning signs must be posted in all vape and smoke shops in New York. Furthermore, he’s taking steps to ban e-cigarettes state-wide.

The Wadsworth Center analyzed thickening agents from the three companies. They found that “they are nearly pure vitamin E acetate oil,” according to the governor’s office.

CDC Warns Against The Dangers of Vaping After Recent Spike in Lung-Related Illnesses

The CDC says the public should stop using e-cigarettes of any kind while the investigation is ongoing. If users continue to vape e-cigarettes, they should monitor themselves for symptoms such as shortness of breath, cough, chest pain, or fever, the CDC said last Friday.

Tuesday, the American Lung Association said in a statement that “e-cigarettes are not safe and can cause irreversible lung damage and disease.”

American Lung Association National President and CEO Harold Wimmer went on to say that e-cigarettes contain harmful toxins such as heavy metals, carcinogens, vegetable glycerin, and propylene glycol. Of course, each of these can damage the lungs.

Dr. Patrice Harris, the president of the American Medical Association, had an important message for the FDA in light of the recent vaping epidemic.

“We must not stand by while e-cigarettes continue to go unregulated. We urge the US Food and Drug Administration (FDA) to speed up the regulation of e-cigarettes and remove all unregulated products from the market,” she said, “We also call on the FDA to immediately ban flavors, as well as marketing practices, that enhance the appeal of e-cigarette products to youth.”

What is the FDA’s response?

FDA spokeswoman Stephanie Caccomo communicated via an emailed statement. She reported that they need more information to understand the relationship between specific products or substances and reported illnesses. The FDA is looking into e-cigarettes and other vaping products as well. And, those include THC vaping devices. The FDA is also taking steps to put a stop to young people vaping.

“To combat the epidemic rise in youth use of e-cigarettes, we’re aggressively enforcing the law and investing in campaigns to educate youth about the dangers of e-cigarette use. Our educational efforts include youth-focused prevention messages on TV, digital platforms, posters in high school bathrooms, and lesson plans developed with Scholastic for educators,” the statement said.

On Wednesday, the Trump administration announced that it had plans to take all flavored e-cigarettes off the market.

“The Trump Administration is making it clear that we intend to clear the market of flavored e-cigarettes to reverse the deeply concerning epidemic of youth e-cigarette use that is impacting children, families, schools and communities,” US Health and Human Services Secretary Alex Azar said in the announcement.

“We will not stand idly by as these products become an on-ramp to combustible cigarettes or nicotine addiction for a generation of youth,” he said.

The FDA will also finalize a policy in the next few weeks demanding new requirements for non-tobacco-flavored e-cigarettes. Those will include mint and menthol flavors. This will clear the market of illegal and unauthorized products.

As of September 6, there have been more than 450 possible cases of lung illness and 6 deaths associated with using e-cigarettes reported to the CDC.

5 Cardio Exercises That Burn Belly Fat Without Equipment

September 14, 2019 by Power of Positivity

Are you ready to burn off that belly fat?

Bodyweight exercises are all the craze – and it’s about time. For far too long, manufacturers of so-called miracle machines have duped millions into buying their overpriced, overhyped junk to firm up the arms or rip through the belly fat. A short trip down memory lane:

8-minute Abs (Uh-huh…)
The ‘Ab Rocket’ (“I can feel the burn…I think.”)
Sauna suits (Gee, what could go wrong?)
The ‘Leg Magic X’ (Sounds legit…)
The ‘Face Trainer’ (Oh my G…)
Vibrating belts (Any surprise that these don’t work?)
Shake weights (We’ve saved the worst for last)

Where were we? Oh, yes. Bodyweight exercises are not a new thing. And, unlike the ridiculous contraptions mentioned above, these natural exercises actually do burn belly fat.

In this article, we’re going to provide you with a list of five killer cardio exercises shown to burn belly fat. First, let’s rediscover the cardiovascular system and its components: the heart, lungs, and blood vessels. We’ll follow that up with the amazing benefits of cardio exercise.

The Vital Cardiovascular System

“Heart disease is the leading cause of death for both men and women.” ~ The Centers for Disease Control and Prevention

Let’s start things off by enhancing our understanding of the cardiovascular system.

The word ‘cardio’ is short for cardiovascular, which relates to the body’s heart, lungs, and blood vessels. The cardiovascular system’s primary function is to both carry nutrients and oxygen and remove waste from the body’s tissues.

Potential outcomes of poor cardiovascular health include these:

Poor cardiovascular health can result in many heart-related diseases, including:
arteriosclerosis (i.e., coronary artery disease): the hardening, inelasticity, and narrowing of the heart and blood vessels.
Arrhythmia (i.e., dysrhythmia): irregular heart rates. The heart beats either too fast or too slow.
Aortic diseases: dysfunction of the aorta – the heart’s main artery – and its surrounding blood vessels.
Endocarditis: Inflammation of the heart valves.
Heart failure: a potentially fatal condition when the heart muscle is unable to pump blood properly. Potential catalysts of heart failure include arteriosclerosis and hypertension.
Hypertension: a disease or disorder resulting in high blood pressure.
Hypotension: a disease or disorder resulting in low blood pressure.
Shock: insufficient blood flow throughout the body capable of progressing to life-threatening conditions such as cardiac arrest and hypoxia (dangerously-low levels of oxygen in the body’s tissues.)
Valvular (heart valve) disease: a disease affecting one or more of the four heart chambers or valves.

The Benefits of Cardio

In the gym, speak cardio points to any exercise or combination of exercises designed to benefit your heart and burn fat. Another term for cardiovascular exercise is aerobic exercise.

‘Cardio’ is the premier exercise type when it comes to strengthening your heart and facilitating proper blood flow throughout the body. There are various types of cardio exercises, including brisk walking, cycling, hiking, jogging, running, tennis, walking, rowing, skipping rope, swimming, etc.

The scientific literature points to numerous benefits of cardio exercise, including:

Lowers risk of cardiovascular disease: The American Heart Association (AHA) recommends aerobic exercise for everyone, including those at-risk for developing heart disease. Cardio helps in this regard by strengthening the heart and promoting healthy blood flow throughout the body.
Lowers blood pressure: Cardio reduces high blood pressure. A systematic review of 11 studies published in the journal Atherosclerosis, aerobic exercise, “significantly improved” blood pressure readouts.
Improves mood: In a small study of middle-aged adults with major depressive disorder (MDD), cardio exercise boosted mood. Even better, the improvements were quick. After just ten days of walking on a treadmill “following an interval training pattern,” MDD patients reported a 67-77 percent reduction in depression scores on the Hamilton Rating Scale for Depression.
Improves cognition: As mentioned, cardio exercises reign supreme when it comes to increasing circulation. Improved blood circulation benefits not only your body but also your brain. Exercise boosts brain function on several levels. First, it promotes a process called neurogenesis – the birth of brain cells. Second, cardio exercise is a catalyst for neurotrophins, proteins that strengthen neurons and extends their lifespan. Lastly, physical exercise boosts neurotransmitter production. This combo effect results in a more robust, resilient, and sharper brain.
Improves sleep: According to a study published in the journal Sleep Medicine, cardio exercise improves sleep quality. In the 16-week study, researchers split 17 sedentary adults into two groups. The first group participated in 16 weeks of aerobic exercise and were instructed on proper sleep hygiene. The second group of adults was provided with sleep hygiene education – but no cardio regimen. The first group demonstrated marked improvement over the second. Among the improvements: sleep quality, sleep duration, and sleep efficiency. Moreover, the physical activity group also tested for reductions in daytime sleepiness and depressive symptoms.

5 Cardio Exercises That Burn Belly Fat Without Equipment

“…analyses showed significant reductions in total body fat percentage … (and) in total absolute fat mass reduction. [There] was a significant (difference) between interval training and MOD [moderate-intensity continuous training] for total body fat percentage reduction.”

~ Viana, R., et al. “Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT)”

Can you burn a good amount of fat in just a few minutes? Sure, you can! Even better: you don’t need any ridiculously expensive exercise equipment. But be ready to work! Be forewarned, however: what follows is one intense workout. To that point: it is important to push yourself but pay attention to your body’s limits.

Without further ado, here’s a kick-butt cardio routine that will have you shedding fat quick!

(Perform each of the following exercises for 20 seconds with a ten-second rest in between. Repeat once.)

Exercise #1: Jump lunges (alternate exercise: regular lunges)

Step 1: Stand with your feet together, staggered slightly. Elbows are bent at a 90-degree angle.
Step 2: Lunge forward with your right foot until your opposite leg forms a 90-degree angle with the floor.
Step 3: Jump (or stand if making regular lunges) straight up, thrusting your arms forward and keeping your elbows bent. Switch legs airborne.

Tips:

Jump lunges are an advanced form of popular lunge.
While it’s reasonable to expect to make a proper jump lunge after a certain period, don’t expect this right away.
It’s fine to start (a basic lunge – a perfectly good fat-burning exercise in itself.
Remember to lower your body until your legs are at 90-degree angles to the floor. If this is not possible, that’s perfectly okay. Just lower yourself as much as you can.

Exercise #2: Mountain climber

Step 1: Assume a plant position by getting down on the floor on hands and knees. Position one leg forward towards the midsection (picture a sprinter at the starting blocks.)
Step 2: Using a swift motion, pull the opposite leg towards the midsection. Alternate until time.

Tips:

The leg that “kicks back” should be straight.
Throughout this exercise, your elbows should remain locked.
Do not drop your head down. (This is easy to do, especially as you get fatigued.)
Keep the back straight.
To help facilitate posture, pick a spot on the floor or mat, and keep your eyes locked onto it.

Exercise #3: Crunches

Step 1: Lie flat on a mat, knees flexed, feet lifted at the heel.
Step 2: Lift your head off the floor. Hold the back of your head with the fingers, thumbs at the back of each ear.
Step 3: Curl your torso upwards, contracting the abdomen. Constrict your abdominal muscles until you feel a bit of tightness, but not to the point of developing cramps.
Step 4: Hold at the top of the movement for a second or two.
Step 5: Return to the starting position.

Tips:

Always perform the movement until a bit of tightness is felt in the abdominal muscles.
Remember to keep your feet lifted at the heels throughout the movement.

Exercise #4: Leg raises

Lie down on a mat, back flat, palms down, arms at the side.
Keeping the legs straight as possible, lift your legs until they form a 90-degree angle with the floor.
Slowly return the legs to the starting position.

Tips:

Keep your head in contact with the floor or mat.
Keep your back flat and in contact with the floor or mat.
The knees should remain slightly bent.

Exercise #5: Plank (finish strong with this belly fat-blasting move!)

Kneel, bend forward, and place your elbows onto the mat.
Fully extend your left leg back, then your right.
Keep your back, hips, and neck parallel, and your core slightly constricted.
Hold this position for 20-30 seconds.

Tips:

A more advanced form of this plank engages your upper body. You can try this by performing the plank with arms extended.
Using the plank to end the workout gives you a bit of a breather.

Final Thoughts on Melting Belly Fat

Bodyweight exercises enable you to work out virtually anywhere. You don’t need expensive equipment to get started. That’s the beauty of this thing. So, whether you’re at the gym or from the comfort of your home, you’ll be able to burn off the belly fat.

Scientists Explain How Air Pollution Can Hurt Your Intelligence

September 14, 2019 by Power of Positivity

Most people are aware that we live in a world full of polluted air. We know it can harm our breathing ability and our physical health – but did you know that your mental ability is also at stake?

Recent studies have indicated that your cognitive ability may be significantly harmed by regular pollution exposure. In today’s world, that is something worrisome, as almost everyone is exposed to pollution on a daily basis.

How Air Pollution Can Harm Intelligence

The State of Air Pollution Today

We often hear about how terrible air pollution has become, but rarely do we hear the exact statistics that quantify this epidemic. The emission of greenhouse gases from factories, vehicles, energy production plants, and more has all led to increasingly worsening signs of air pollution.

This declining air quality has slowly led to issues such as global warming, climate change, fungus growth, and adverse effects on human, animal, and plant health. In fact, it’s become so severe that it’s no longer possible to consider the issue with positive thinking; governments all around the world are working overtime to help reduce emissions. (1)

But how bad is air pollution, really? The abstract concept of “bad air” can be tough to understand. Here are some statistics regarding air pollution to help you truly understand the scale of air pollution today:

Outdoor air pollution exposure contributes to 4.2 million deaths annually.
Household air pollution exposure contributes to 3.8 million deaths annually.
91% of all individuals live in polluted locations with air quality that is worse than World Health Organization limits.
90% of all children regularly breathe toxic air.

The issue is that air pollution isn’t just something that affects you if you go outside. Just living and existing means that you, your family, your pets, and even unborn children are all suffering the negative sides of pollution.

The main types of pollutants in the air are as follows:

Nitrogen dioxide (from traffic and gas cookers)
Particulate matter (from traffic)
Sulfur dioxide (from fossil fuels)
Metals (from iron, steel, treated wood, arsenic, lead, mercury)
Ozone (from a reaction of a mix of industrial, natural, and traffic pollution in sunlight)

Recently, studies have indicated that air pollution can actually cause your intelligence levels to decline. How is this possible? Let’s find out.

How Air Pollution Can Hurt Your Intelligence

In many developing countries, unsafe air toxicity is a serious problem, and it’s already known that it has significant negative results on health and life. To study one area of its effects, researchers Xi Chen, Xin Zhang, and Xiaobo Zhang set to work studying the link between exposure to air pollution and cognitive ability in China.

The study, entitled “The impact of exposure to air pollution on cognitive performance”, sought to illustrate this effect using a mix of air quality data and a longitudinal survey that was nationally representative of those living in the country. A positive link was discovered between these factors. (2)

The study’s findings were rather bleakly conclusive. Results indicated that air pollution can cause a decline in performance in verbal skills and mathematical ability. The study found that regular exposure to air pollution caused test participants to do more poorly on verbal tests as they grew older and were exposed to more pollution.

This was especially apparent in elderly men and also in those with lower education levels, likely due to the condition of their working environments. Researchers suggest that the damage caused by pollution is likely responsible for a large amount of economic damage and health expenditure.

According to the study authors, it is possible that reducing particulate matter concentration in the country, which now sits at smaller than 10 ?m, to the 50 ?g/m3 Environmental Protection Agency standard annually could significantly help individuals to gain better cognitive ability.

The elderly population is especially at risk due to the way the pollution was revealed to lower their thinking skills, potentially leading to increased health and economic expenses as well as poorer decision-making skills.

Other Ways Air Pollution Can Affect You

The negative effects of air pollution on intelligence are already terrible for your cognitive ability, but that’s not the only way that it can take its toll. It can have other negative effects on your entire body. Here are some of those problems:

Food

Pollutants in the air contaminate plants, which contaminates the animals that eat them, with then contaminate the predator animals that eat them. Eventually, the pollution poison goes all the way up the food chain to where we are.

Respiratory Problems

When you repeatedly breathe air that is polluted, your chances of developing respiratory issues increase. Your lung function actually slowly begins to decrease due to inflammation just after 6 hours of exposure. You may sneeze, cough, wheeze, and become ill more easily.

Air pollution can also further exacerbate existing conditions like asthma. If you don’t have respiratory diseases, you’re at risk of developing them.

Cancer

Most types of pollutants that fill the air are carcinogenic in some way or other. This means long-term exposure can greatly increase your risk of developing cancer later on in life, even without a family history. This is especially true for lung cancer.

Children and Pregnant Mothers

Kids who grow up in environments with air pollution suffer terribly as a result. Their lungs often do not grow and develop the way they should. This often causes respiratory diseases, no matter how many positive preventative measures are taken. (3)

But pollution can affect a child even before they are born. They can have worsened brain growth, develop autism spectrum disorder or asthma, and even be more susceptible to premature births and miscarriages.

Heart

Research indicates that pollutants can enter the body and cause damage to the arteries, hardening them and potentially leading to strokes and heart attacks. If you already have a heart condition, you’re even more at risk of dangerous consequences to pollution.

Brain Function

Degenerative diseases like Parkinson’s and Alzheimer’s are said to be more likely to develop in those who have been exposed to polluted air – and the study we’ve talked about corroborates that fact. Schizophrenia may also develop more easily in those who are regularly breathing polluted air.

Diabetes

Type 2 diabetes is the kind that develops in adults and is not genetically developed at a young age. This condition can often be more likely to occur in those who have to deal with polluted air on a regular basis.

But why does all of this happen? It has to do with inflammation. Pollutants trigger inflammatory responses in the body, and chronic inflammation within the body can lead to all these disorders and issues.

Protecting Yourself From Air Pollution

Due to the prevalence of air pollution, it’s virtually impossible to totally eliminate the effect of air pollution on your body perfectly and entirely. But there are some steps you can take to potentially protect yourself from the worst of it, avoiding the worst of the repercussions. Here are a few methods:

Wear A Mask

The easiest air pollution protection method is to simply wear a mask. They’re not 100% foolproof, but they help to some degree. Industrial masks are far more effective at blocking smaller air particles than standard face masks as well, so take that into consideration when purchasing.

Be Aware Of Forecasts

Most weather reports on TV, in radio programs, in newspapers, and online will provide daily forecasts of the severity of air pollution in certain locations. Try to stay inside on particularly bad days.

Exercise In The Right Places

Yes, working out is important to health, but make sure you’re doing it in the right places. Don’t go for a run where there are a lot of cars or vehicles driving past. Opt for parks or similar locations, and go to an indoor gym on particularly polluted days.

Buy Good Plants

Certain plants have air purification abilities that can improve air quality in enclosed spaces. Some examples are spider plants, ivy, aloe vera, dracaenas, and Areca palms.

Pick Cleaning Products Wisely

Most standard cleaning products that you can buy in stores contain a lot of chemicals that become hazardous indoor pollutants. In fact, regular use of these products can lead to lung cancer! Go for organic or natural iterations of these products.

Pick Equipment Wisely

A lot of equipment that you use to take care of your lawn may run on gasoline, which is a big source of pollution. Try using electric or hand-powered options instead.

Reduce Home Energy

Did you know that the process of generating electricity can actually lead to air pollution? Work on only using electricity when you absolutely need it to lower your carbon footprint – and to save money at the same time.

Keep Your Home and Car Air Clean

Invest in an air purifier for your home, and even a small one for your car. If you spend a good amount of time in your car, you need to make sure that the air within is just as clean as you’d want your home’s to be. You should also open windows for a short while in the morning to boost air circulation.

Eat Well

A healthy diet can actually help your body to protect itself against certain adverse reactions to air pollution. Vegetables and fruits are a must, as well as beans and nuts. You should also consume a good amount of healthy fat.

Use Apps

Today, smartphone apps are now available that can give you air and pollution information updated in real-time, customized to your location. Many of these apps are totally free to use, too!

Final Thoughts On How Air Pollution Can Hurt Your Intelligence

It’s difficult to avoid air pollution. The best you can do is to work hard to protect yourself against the worst of it. By educating yourself and doing what you can to reduce pollution at home and in your environment, you’ll already be safer.

Unfortunately, air pollution happens more and more every year. It’s not something that even a person with positive thinking can avoid, and its bad effects on the health can’t just be ignored. As such, it’s important for you and those around you to do your part in reducing emissions and fighting against the onslaught of pollution.

11 Simple Daily Habits People Do Wrong (Without Realizing It)

September 14, 2019 by Power of Positivity

What daily habits might be doing more harm than good?

Developing a bad habit can be a challenge to overcome. This often happens because:

These habits become deeply rooted in our neural networks, and
We sometimes find it tough to accept and rectify our own mistakes.

However, this isn’t a reflection on an individual’s character; it’s a universal human tendency. Sometimes we inadvertently adopt habits that might not be in our best interest.

Interestingly, some habits are so ingrained in our daily routines that we don’t even recognize them as ‘habits.’ Yet, they can impact us, occasionally even our health.

In this article, we will highlight 11 everyday habits that people might be getting wrong. These habits are so prevalent that many of us have likely fallen into these patterns at some point.

Lastly, we’ll introduce a concept called ‘effortless mindfulness’ to help navigate these habits better. Let’s explore!

The 11 Simple Daily Habits

Here are the 11 simple daily habits people do wrong without realizing it.

1 – Using digital screens before bed

“Staring at smartphones before bed is a good idea,” said nobody ever.

Despite the commonsense idea to keep cell phones, tablets, and laptops out of one’s sleeping space, countless millions of people do it anyway.

This is a double whammy. First, it’s estimated that over 50 percent of adults worldwide don’t get enough sleep. The number jumps to over 60 percent in Western nations. Second, studies roundly demonstrate that blue light emission completely jacks with your body’s circadian rhythm. So, when you want to catch up on sleep, your body will have a harder time complying.

What to do:

Stop using your phone or tablet at least one hour before the time you wish to sleep.
Read a paperback book instead.
Activate your phone or tablet’s blue light or “night shift” feature.

2 – Defrosting meat at room temperature

According to the United States Department of Agriculture (USDA), thawing meat at room temperature or under hot water is not a good idea.

Products like eggs, poultry, cooked or raw meat, and other perishables must be kept at a temperature above 40 degrees Fahrenheit (~4.4 degrees Celsius) to prevent foodborne illness.

Moreover, the USDA says perishable foods should not be thawed on the counter or in hot water for longer than two hours. So, leaving a chicken out to thaw when you’re at work isn’t a good idea either.

What to do:

Thaw your perishables using one of three methods – in cold water, the microwave, or the refrigerator.

3 – Drinking coffee first thing

Uh, now’s your chance to skip over this one, early birds. Okay, you asked for it.

Apparently, the production of cortisol in the body is high in the morning. Usually, this would be considered a good thing. Cortisol does have the dubious title of “stress hormone,” after all.

However, this cortisol can be a viable energy source in the morning. It is also a vital component of our circadian rhythm, which ensures that we fall asleep and wake up at a standard, set time every day.

Coffee – and caffeine in general – interferes with these cortisol functions. Our body begins to rely on caffeine to perform the energy-boosting functions previously reserved for cortisol.

What to do (but you probably won’t!):

Wait an hour or two before downing the java.

4 – Washing ‘prewashed’ greens

We wash our lettuce, celery, spinach, and other ‘greens’ for a good reason. Should we do the same with ready-to-eat produce?

The answer appears to be “No.” According to a 2007 study published in the journal International Association for Food Protection, re-washing ready-to-eat, prewashed greens increases the risk of contracting foodborne illness.

The reason is quite simple. Improper handwashing is the leading cause of foodborne illness, and most people don’t correctly wash their hands. Apparently, this risk is greater than the pre-washed greens being tainted.

What to do:

Eat the greens out of the box
Wash your hands thoroughly with warm water for two minutes before rinsing greens.

5 – Holding a sneeze

Um, don’t hold your nose and sneeze. Among the things that could happen:

Ruptured throat
Punctured eardrum
Air trapped in the chest
Cerebral aneurysm

In one instance, a 34-year-old man was hospitalized for seven days after clamping his mouth and nose during a sneeze. Doing so, ruptured his throat and caused air bubbles to enter the deep muscle tissues. Due to the swelling of the neck all the way to the ribcage, doctors had to feed him with by tube and administer IVs until it eased.

What to do:

Sneeze into a tissue or, if necessary, your hands.

6 – Holding in flatulence

Let’s talk about flatulence as long as we’re discussing air escaping our orifices. Farts, for short.

Anyways, this isn’t a good idea either. Gas needs to be passed, one way or another. Holding it in places tremendous pressure on the abdomen and can even cause distension.

What to do:

Let your gas rip.
Blame someone else.

7 – Staring down at your phone

The spine evolved as it did for a reason. Slouching, bending, and otherwise, poor posture is unnatural and harmful.

Still, that doesn’t stop billions of people from staring down at their smartphones for hours on end. Many people develop what Dr. DL Fishman calls a text neck or “repeated stress injury and pain” in the neck caused by excessive cell phone use.

What to do:

When using your smartphone, exert a bit of effort and hold it straight out in front of you.

8 – Not using cold water in the shower

Not ending a shower with 10 to 30 seconds of cold water isn’t exactly a “habit” that people do wrong – but that doesn’t mean it isn’t really healthy.

According to Dr. Kaley Burns, ending your shower with cold water brings the following benefits:

Assist injury recovery
Improve circulation
Improve lymphatic system health
Increase energy (IMHO: the best benefit!)
Promote healthy skin
Reduce stress
Strengthen the immune system

What to do:

Shower at your desired water temperature, per usual. Before ending the shower, reserve 10 seconds for a cold rinse. If you’re willing, work your way up to 30 seconds.

9 – Not washing your face before working out

If you wear makeup and don’t wash it off before breaking a sweat, you’re not doing your skin any favors. Makeup debris settles in, saturating the pores during a workout session. In turn, it can trigger or exacerbate breakouts.

What to do:

Use a makeup remover first, and then thoroughly rinse your face with warm water. Use a toner if you’d like.

10 – Overuse of antibacterial products

Notice the word overuse. We’re not saying that you shouldn’t use antibacterial products. The problem is when you’re constantly submerging your hands with anti-bacterial sanitizers and soaps.

Why is it a problem? Research shows that antibacterial products leave residues on the skin’s surface. This can create a sort of safe haven for bacteria to dwell and multiply.

Moreover, the chemical triclosan, found in most antibacterial products, may trigger a genetic mutation and cause the targeted bacteria to become immune.

What to do:

– Normal soap is just as effective at killing bacteria than antibacterial products. If you can, use it more often.

11 – Using headphones at max sound

We all love our music. Especially when our favorite tune comes on at just the right time. By all means, “turn it up.” Just don’t blare the music directly into your ears on the regular.

Science shows that exposing your ears to excessive noise via headphones can cause noise-induced hearing loss or NIHL. Unfortunately, our youngsters may be the most at-risk. Per the American Osteopathic Association (AOA), 1 in 5 teenagers will experience hearing loss. A 30% higher rate than it was 20 years ago.

What to do: Per the AOA, people should not exceed 60 percent of the maximum volume while using headphones.

Final thoughts: Effortless mindfulness

“Effortless mindfulness is the letting go of attention, though, and present moments to open an already awake awareness that is naturally focused, compassionate, and non-conceptually intelligent in the Now.” – Loch Kelley

Most people live their lives on automatic pilot. A perpetual state of busyness. It’s so commonplace that it’s become our default mode of living. It’s ‘normal – it’s also insane.

Such a mode of operation causes us to form bad habits. We become negative energy and live in a state of constant stress.

The thing is: we don’t have to live like this.

Another thing: you can live effortlessly.

While it’s beyond the scope of this article to give an entire discourse on mindfulness, here’s a brief foray into something called ‘effortless mindfulness.’

The notion of effortlessness sounds absolutely insane to most of us. We’re told we must “try harder” when we first enter a classroom. Eventually, we’re programmed to think and believe that constant effort and striving are the gateway to happiness and success.

This is simply untrue.

Enter effortless mindfulness. Effortless mindfulness is a term coined by meditation teacher and mindfulness coach Loch Kelley.

Effortless mindfulness is rooted in the ancient wisdom traditions often described as direct path, essence traditions, or nondual traditions. The basic idea is, according to Kelley, “that the awake loving nature we are seeking is already here within us and can be accessed immediately.”

If you’re a student or practitioner of Buddhism or Taoism, you may have heard of effortless mindfulness in different terms. Buddhists and students of Buddhism tend to use the terms non-meditation. Taoists call it Wu Wei.

But effortless mindfulness has nothing to do with spirituality, religiosity, or belief. But it must be cultivated. That is, an initial effort is required, though probably not the ‘effort’ of the likes you are thinking.

You see, effortless mindfulness has nothing to do with thinking. On the contrary, it has everything to do with silence. Allowing your true self to surface. The true self is underneath the layers of mental concepts, chronic tension, and the general sense of unease.

The foundations? There are three.

Completely relax your mind and body. This brings to the surface your non-conceptual intelligence and true self.
Remain in this state.
When #2 disappears, go back to #1.

May you remain as your best self. Your effortless self.

The State of Air Pollution Today

How Air Pollution Can Hurt Your Intelligence

Other Ways Air Pollution Can Affect You

Food

Respiratory Problems

Cancer

Children and Pregnant Mothers

Heart

Brain Function

Diabetes

Protecting Yourself From Air Pollution

Wear A Mask

Be Aware Of Forecasts

Exercise In The Right Places

Buy Good Plants

Pick Cleaning Products Wisely

Pick Equipment Wisely

Reduce Home Energy

Keep Your Home and Car Air Clean

Eat Well

Use Apps

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