Alexandra Waller

Why do I Crave Sugar?

Sugar cravings may be difficult to control, especially because it has proven to be addictive. In order to address the question concerning why you crave sugar, there is a need to first look at what sugar does to our bodies.

What does sugar do to our bodies?

– Too much sugar ages you.

– Lowers your immune system and increases inflammation.

– Can disrupt normal brain function and can cause increased anxiety and depression.

– Can lead to obesity and diabetes.

Why do I crave sugar?

If sugar is unhealthy and is bad for our bodies, then why do we crave it? There may be many answers to this question.

Not Eating Enough

One reason why you may be craving sugar is that you are not be eating enough. When you do not eat enough, your body loses energy. In order to gain energy quickly, your body starts to crave sugar. Sugar provides quick energy, even though it is not necessarily a good kind of energy. Because calories provide energy, you should focus on consuming them consistently, especially in the form of whole foods.

Habit

Similar to salt cravings, you may be craving sugar because it is a bad habit. Sugar is in many processed foods that we consume every day so it may be difficult to get away from it. Change the bad habit by becoming aware of what you are eating. Ask yourself if you are doing things habitually.

Eating Too Much Starch

When you eat too much starch and not enough fiber and protein your body is not satisfied. By consuming too much starch you only set yourself up for wanting more food and more sugar. Instead of eating too much of something, such as pasta, try to practice portion control. Learn to add more fiber and protein in your diet.

Eating Too Much Salt

Too much salt in your diet will lead to more sugar cravings. You may want to try eating more naturally salty foods including cheese or olives. This will lessen your sweet cravings and help you make healthier choices like drinking herbal tea or eating fruit for sweeter options.

How can I stop craving sugar?

Here are some suggestions for helping your sugar cravings stop:

Avoid Processed Foods

Processed foods are as addictive as sugar. We become addicted to processed foods and sugar because it makes us feel good and stimulates a part of our brains called the nucleus accumbens. Your diet should include less processed foods and more natural foods, such as vegetables and fruits.

Increase Your Serotonin

Raise your serotonin, or also known as the “happiness hormone,” by getting enough sleep, exercise, and a healthy diet. Having plenty of serotonin will lead to less sugar cravings because your body will be in a balanced state.

Drink Water

If you are experiencing a sugar craving, try drinking water because your body may actually be dehydrated. Without knowing it, you may be craving water instead of sugar. You may also want to try drinking more tea.

Stabilize Your Blood Sugar

Ensure that your blood sugar is stable by eating small meals throughout the day. Skip three large meals and instead eat five smaller meals per day. These meals should include healthy options such as vegetables and foods high in fiber and protein.

Eat Greens

The more greens you eat, the better your chances are for avoiding a sugar craving. If you are not a fan of green vegetables, try green drinks or smoothies. Mixing spinach with your favorite fruit and a banana can add a sweet flavor to your smoothie. Not only will it reduce cravings for sugar, it also has a lot of nutrition.

Meditate

Mediation helps reduce sugar cravings by decreasing your stress levels. Stress can increase your blood sugar through the production of the hormone cortisol. Therefore, adding meditation before your meals can help you relax and have better digestion.

You are in control of your cravings.

Only you can decide how to treat your body. How you approach and control your cravings is entirely up to you. The suggested steps listed above are intended to help you make better choices so that you can more easily fight against sugar cravings.

One last tip: Do not believe what some advertisements say. Many advertisements try to sell you their products by telling you their stuff works. Not all products are trustworthy and can actually contain more sugar even if they do not tell you so. Be aware of what you are putting into your body and remember you are in control.

Why do I Crave Salt?

According to MindBodyGreen, salt cravings are brought about by pleasure-chemicals. When you eat salt, the brain lights up with pleasure-chemicals, making us want to further pursue the pleasure it gives us. Our bodies need salt, but too much of it is unhealthy. Most salt we eat comes from processed and pre-package foods, which can be considered as bad salt.

Apparently, there is good and bad kinds of salt. Studies have shown that 90% of Americans eat too much salt, but according to Body Ecology, we need to be eating more salt. That is, we need to be eating more of the right kind of salt, which is the mineral-rich sea salt.

Good Salt vs. Bad Salt

Good Salt

The term “good salt” simply means salt that is healthier for you than the bad or processed salt you find in foods like chips or other snacks. When you eat good salt, or sea salt that is rich in minerals, you are nourishing your thyroid and adrenal glands. Additionally, sea salt is known for alkalizing your blood and reduces the chance of getting diseases like candida. There are medicinal uses of sea salt as well, such as balancing acidic foods, such as animal proteins, nuts, seeds, and grain, and it helps add contracting energy to vegan or vegetarian diets.

Bad Salt

Unlike good salt that is healthy, bad salt is unhealthy and is usually found in processed foods. The wrong kind of salt is not salt at all. It is actually refined sodium that contains added bicarbonates, chemicals, sugars, and preservatives. Refined salt offers no health benefits and is extremely unhealthy for you due to the added chemicals and the reduced minerals. Not all salt is bad, just the refined sodium you find in processed foods. In fact, the good kind of salt or sea salt is good for you in healthy amounts.

Why do I crave salt?

If you are craving salt, you are craving foods high in sodium chloride. There are several factors to take into consideration when you are craving salt. You may be craving salt due to dehydration, missing minerals, or habit.

Dehydration

One reason why you may be craving salt is that you are dehydrated. Sodium helps keeps water in our bodies so that the electrolytes we need can nourish and hydrate our cells. Activities including drinking alcohol, urination, diarrhea, sweating, and vomiting can contribute to the loss of body fluid and therefore the loss of the electrolytes we need. In order to curb your salt craving if you are dehydrated, drink lots of water. About eight or more cups of water a day should help.

Missing Minerals

Because our bodies need minerals, such as calcium, sodium, magnesium, and zinc, your salt craving may simply be a mineral craving. Many minerals have a salty taste, which is why you may be craving salt. In order to get your mineral needs met, you will need to increase your mineral intake by eating more foods, such as nori, kelp, dulse, and seeds like hemp and chia.

Habit

Your salt craving may also be a result of habit. You may be used to the flavor of salt and cannot get enough of it. Salt is found in many foods and most people are familiar with having salt on the dinner table, which is why it is difficult to get away from bad salt. Try to notice your salt habits and make an effort to cook meals with no salt. If you are looking for flavor, try adding lemon, garlic, mint, or thyme to your recipes.

The factors listed above are only a few suggested reasons as to why you may be craving salt. There may be other reasons not listed above, such as kidney disease, Addison’s disease, or you have slow adrenal glands.

What can I eat instead of salt?

If you want to stop your salt cravings, you may want to replace salt with one or all of the following:

Black Pepper – Fresh ground pepper has a great taste and is much better for you than table salt.

Garlic – As a more natural option, garlic boosts the flavor of your meal.

Citrus – Lemon and other fresh citrus fruits adds flavor to meats, vegetables, and sauces.

Vinegar – White, red wine, and apple cider vinegar is a great way to add flavor to your meals.

Although large amounts of salt are unhealthy, you need a certain amount of sodium that can perform proper nerve and muscle functions and maintain a balance of fluids within your body. Therefore, there is a need to eat sea salt, not processed salt to help your cravings your cravings subside.

How Can I Achieve Happiness?

How can I achieve happiness? In order to address this question, there is a need to first define what happiness is. According to PsychCentral, happiness can be defined as “a mental or emotional state of well-being characterized by positive or pleasant emotions ranging from contentment to intense joy.” Each individual may define happiness differently, but it broadly understood as being in an overall state of joy. What happiness means to you may mean something different to someone else, which is why the tips and steps listed below should be considered as suggestions and not concrete ways for achieving happiness.

Here are 8 steps that can help you achieve happiness:

1. Act selflessly. Do something good for someone else.

Doing something for someone else can not only make the other person happy, but can also make you feel better about yourself. When you act selflessly and do a good deed without the expectation of something in return, you often get that nice and warm bubbly feeling. It can be something as simple as holding the door open for someone or giving someone a smile. For Aristotle, happiness is obtained by practicing being a good person. Becoming a good person involves practice, which is why achieving happiness may be difficult. Therefore, true happiness according to Aristotle is a matter of who you are and not what happens to you.

2. Ignore the opinions of others.

At times it may be difficult to ignore the negativity surrounding you, but in order to achieve happiness, you have to ignore others’ opinions. The only opinion that matters is yours. Listen to your inner voice and get away from people who bring you down. Surround yourself with positivity and focus on yourself and your needs. You should feel free to be yourself and not have to worry about what others think.

3. Do something you love.

Practice doing something you love to do. Do you enjoy reading, playing basketball, singing, listening to music, or any other activity? Whatever you enjoy doing you should make time and do it. Although you may get busy, taking a break everyday to do what you love will have a great impact on your approach to happiness.

Also, try to find something you have not done in a while. Maybe embrace your inner child and go to the beach and fly a kite. Find something that you remember made you happy and do it. Think about even the little things that made you happy and rediscover them.

4. Be grateful.

Expressing gratitude can help improve your overall attitude and help you achieve happiness. By focusing on what you have instead of what you do not have, you become in control of your attitude. Practicing daily gratitude can shift your perception of your situation and make you see the beauty in small things and be able to easier appreciate simple occurrences throughout your life. One way to get you practicing is by having a journal or diary to note what you are grateful or thankful for every day.

5. Let it go.

Are you feeling angry? Are holding onto negative energy? Let it go. It is much easier said than done, but once you practice letting go of anger and negative emotions, you are able to move on. The past may be filled with frustrations and mistakes, but you have to move on in order to stay on the road to happiness. Otherwise you cannot be free from your own emotions.

6. Smell something that makes you happy.

This step may sound strange, but our nose is a powerful thing. Smelling something familiar or something that makes you happy can trigger various moods and reactions. Take a moment to smell some of your food, perfume, or flower. For example, lavender not only has a nice smell, it also has relaxing properties.

7. Look outside of yourself and be honest.

We can get lost in our own heads sometimes, which is why there is a need to look outside of yourself in order to achieve happiness. Perspective is very important because what you may perceive as happiness may not be someone else’s happiness. Be honest with yourself about what you want and what you need because everyone’s meaning of happiness is different.

8. Smile.

By smiling or laughing, you may also brighten someone else’s day. Sometimes even faking a smile can help put you in a better mood because it can heal yourself and bring a smile to others’ faces. Smiling is contagious, and you should pass it on.

These steps are only suggestions, and you can find more tips at Thought Catalog. Stay connected to the present and live in the moment, but do not dwell on if things do not go your way.

Happiness starts and ends with you. Only you can control your own happiness, no one else.

Easy Partner Yoga Poses

Welcome fellow yoga lovers! If you are wondering about how to do partner yoga poses, follow the steps below. They are intended for friends and/or lovers, so feel free to have fun with it. The couple yoga poses listed are intended for beginners, but if you want something a bit more challenging, visit Yoganonymous.

Practicing yoga with a loved one or a friend can allow you to deepen your stretches as well as allow you to deepen your connection with your partner. If either one of you or both of you are inexperienced in yoga, no worries. The suggested poses listed are meant as basic yoga poses for beginners. Have fun connecting with your partner and listen to your body if discomfort occurs.

Partner Breathing

This is a simple yet beneficial position. The pose creates a way for you to connect with your partner while also opening the heart. Yoga involves a lot of focus on your breath, which is why this pose is also significant because it is an easy and gentle way to connect and focus on your breathing.

Steps

1. First, both you and your partner need to be in a seated position with your backs resting against each other. Cross your legs at the ankles or shins. If you need to, get a pillow to sit on for more comfort.
2. Place both of your hands on your thighs or knees and close your eyes.
3. Take a deep breath in, connecting with your partner. Pause for a few seconds before exhaling. Finally, exhale and repeat the breathing exercise.
4. Notice how it feels to have your back against your partner’s and how it feels to have the back of your rib cage against your partner’s.
5. Once you find a rhythm and are comfortable, try to breathe alternatively with one another. When you inhale, your partner will exhale; when you exhale, your partner will inhale. And so on.
6. You may practice up to five minutes or more.

Partner Twist

Twist positions are my favorite because they help in loosening up and stretching your body. Twists also help cleanse the body through a detoxifying process. Within this position, you are using your partner to twist.

Steps

1. Begin in a seated position similar to the Partner Breathing pose. Your legs should be crossed at the ankles or the shins and your back should be against your partner’s.
2. Keep your hands on your thighs or knees as you breathe in a slow and steady rhythm. Use this time to allow yourself to feel connected to your partner.
3. As you inhale, reach your arms straight over your head, lengthening the spine as you reach upwards.
4. As you exhale, twist (both you and your partner) to the right and bring your right hand to the inside of your partner’s left knee. Your left hand should be on the outside of your right knee or thigh. Both you and your partner should be holding the same position.
5. Hold the pose for three to five breaths and on an exhale, untwist and repeat on the opposite side.
6. Repeat as many times as you need.

Partner Forward-Fold

The Partner Forward-Fold stretching technique is great for your legs and back. It opens the hamstrings and calms the nervous system. Remember to breathe and be careful of tension in your shoulders. Both you and your partner should feel relaxed during this pose and should not pull too hard as to not cause tightness or tension.

Steps

1. Similar to the poses described above, you and your partner will start out in a seat position. However, you will both be facing each other in this pose.
2. Extend your legs out so that you and your partner each make a “V” shape with your legs. Your kneecaps should be facing straight up and the soles of your feet should be touching your partner’s.
3. Inhale and lengthen up through the spine.
4. On an exhale, you or your partner folds forward from the hips. Whoever is not folded forward, sit back and keep the spine and arms straight out, holding onto your partner’s hands or arms. Try not to tug or pull too hard here. Stay relaxed and keep breathing.
5. Do not worry if you are unable to touch the floor with your forehead or nose yet. Sometimes flexibility comes with practice. If you are totally and completely comfortable, then that is great! Stay in the pose for at least five breaths. Soften into it.
6. Finally, come out of the pose by releasing each other’s arms and lift your chests up. Repeat in the opposite direction and take turns. If you were folded forward, then your partner would be in that position now.

If you are looking for more poses, SheKnows has great recommendations for beginners, including the Twin Trees pose. Enjoy and namaste.

Get Motivated Fast

Do you find that you lack motivation at times? In order to get motivated fast, you will need to follow the steps and strategies listed below. Not only will you be able to get motivated, but you will also be able to stay motivated by following the recommended tips.

Whether you are trying to write a book or attempting to lose weight or accomplishing something else, you need motivation. Motivation keeps you going and keeps you focused on reaching your end-goal, which is why it is important in finding and creating your own motivation. Much of motivation has to deal with your mindset and how you set up your thoughts when tackling simple or large goals.

How do I get motivated?

Here are some simple but significant steps towards getting motivated:

Do not get distracted. Focus.

Be serious about what you are doing and do not let yourself get distracted by the small stuff. Focus on what your overall goal is. If you are feeling like you are in a slump or if you are tired, try to remember what your goal is and keep going. By letting challenges and obstacles get in your way, you are allowing yourself to become distracted from what you ultimately want.

Examples include: Turn off your television, phone, email, Facebook, Twitter, or other social media.

Change your mindset. Find inspiration and be positive.

Because having a negative mindset can affect your overall attitude towards accomplishing your goal, you should be aware of what thoughts are going through your head. When you are feeling depressed or down be aware of how your emotions and attitude affect your approach to finding motivation. In order to change your mindset, you should find inspiration and be positive. What are you trying to accomplish? The answer should excite you and make you feel good about yourself. Otherwise, it can be difficult to find motivation. Practicing positive self-talk is a key strategy for maintaining motivation.

Examples of positive self-talk include: “I am the best,” “I can do this,” or “I’ve got this.”

Visualize success. See yourself as the best in whatever you are trying to accomplish.

Although it may sound simple, visualizing and picturing success can in fact help with your motivation. When you picture yourself as the best you are seen as the best. Truly believing in something involves focus, which can help you maintain motivation. What does your accomplishment look like in your head? Clearly picture it in your mind and do not lose the image.

Examples to encourage visualizing success: Write down your goal and speak it out loud everyday, post your goal on your wall or refrigerator, print or draw a picture of what you imagine your goal to be, or set daily reminders on your phone or computer.

Take care of yourself.

Finding and maintaining motivation involves more than a positive mindset, it also involves taking care of your body. In order to take care of your goal, you need to take care of yourself. Taking good care of your health is important and should be balanced with your concerns for finding motivation and eventually finishing your goal. Get enough sleep, eat healthy snacks and food, and exercise.

Examples include: Drink some tea, eat fruits and vegetables, take a shower, go for a walk, do some yoga, or go to bed early.

Surround yourself with motivated and positive people.

Whoever you surround yourself with can have a huge impact on your motivation. Is there someone who is bringing you down and not helping you progress or telling you what you can’t do? If the answer is yes, then you need to get away from those people and instead be around people who not only motivate you and are positive towards you, but also people who are motivated themselves and are positive in nature. When you surround yourself with the right people, then you can also look for help.

Examples of asking for help include: Call a friend or a family member, talk to those around you, email others in a similar situation, join an online forum, get a partner, or ask for advice from someone who is experienced.

Finally, get started. Before you get going, make sure to know your limits and focus on the positive outcomes of achieving your goal or goals.

Lower Stress Levels With Breathing Exercises

Are you feeling stressed, overworked, or pressured? Controlling the way you breathe can help get rid of your stress and help you become more calm and relaxed. According to Greatist, controlled breathing can lower your blood pressure and keep your body functioning at its best. Although it may sound like an easy task, controlled breathing involves time and focus.

Below you can find some breathing exercises and techniques to help you get started:

Morning Breathing

Description

As the name suggests, Morning Breathing should be done when you wake up in the morning. By practicing morning breathing, you will be able to relax your muscles and minimize tension for the rest of the day.

Steps

1. Stand up straight and bend forward from the waist. Keep your knees bent slightly, allowing your arms to hang towards the floor.
2. Take a deep breath in slowly and return to a standing position by rolling up slowly until your head is the last thing to straighten up.
3. Stay standing and hold your breath for a few seconds.
4. Then, as you slowly exhale, return to the previous position where you are bent forward. You may want to wake up your body by stretching your muscles once you finish.

4-7-8 Breathing

Description

Also known as Relaxing Breath, the 4-7-8 Breathing exercise requires you to sit or lie down. This practice is simple and does not require too much time to complete. Following this breathing exercise is beneficial because it acts as a natural tranquilizer for the nervous system and can help get rid your internal tension and stress.

Steps

1. Get into a seated position or lie down comfortably. Place one hand on your stomach and one hand on your chest.
2. Breathing in slowly and deeply, take 4 seconds to feel your stomach move as you breathe in.
3. For 7 seconds, hold your breath.
4. Breathe out for 8 seconds, as silently as you can.
5. Repeat as often as you need.

Nadi Shodhana (or “Alternate Nostril Breathing”)

Description

Similar to 4-7-8 Breathing, Nadi Shodhana involves staying in a seated position or lying down. Nadi Shodhana or also called Alternate Nostril Breathing, is one of my favorite breathing exercises while doing yoga. It cannot only make you more calm and relaxed, but it can also improve your balance and unite the left and right sides of your brain. The practice is meant as a way to wake you up and make you more focused and energized.

Steps

1. Start by lying down or sitting in a meditative pose.
2. Next, place the right thumb over the right nostril as you inhale slowly and deeply through the left nostril.
3. When you reach the peak of inhalation close off the left nostril with the ring finger and exhale slowly through the right nostril.
4. After exhalation, keep the ring finger on the left nostril and breathe in slowly and deeply.
5. Once you reach the peak of inhalation, close off the right nostril with the thumb and exhale.
6. Repeat the steps and continue the pattern.

Belly Breathing

Description

Belly Breathing is a simple exercise and is the most basic breathing method listed. Feel free to repeat the steps below as many times as you wish, but you should feel relaxed as soon as you complete the steps for the second and third time. By learning this practice, you can more easily understand other breathing techniques.

Steps

1. The first thing you need to do is find a seated position. If you prefer to lie down, you can also complete the Belly Breathing practice lying down.
2. Place one hand over your stomach below your ribcage, and the other over your chest.
3. With your hands in position, breathe in through your nose slowly and deeply. As you breathe in, allow yourself to feel your hand being pushed out by your stomach and your other hand stays put on your chest.
4. When you are ready to exhale, purse your lips out as if you are going to whistle. Breathe out and push the hand that is lying on your stomach inwards to help push out the breath.
5. Repeat the steps listed above as many times as you need (the suggested amount is three to ten times).

There are several other breathing exercises you can try, such as the Stimulating Breath (also known as the Bellows Breath) and the Breath Counting technique. Take your time with each practice and find what works best for you.

Chinese Face Mapping: Discover what is Happening to Your Body

Have you noticed acne or redness occurring in certain areas on your face? Do you struggle with skin inflammation like acne or redness on your face? The redness or acne may be reflective of your internal health. Chinese face mapping allows you to pin point certain areas of your face and interpret what the signs your body is telling you mean.

What is Chinese Face Mapping?

According to Look Glam Box, Chinese face mapping is also called Mien Shiang and can be understood as “reading the face.” Traditional Chinese medicine believes that each part of our face reveals something about our internal health. Our faces show if something is imbalanced within our bodies. If something is imbalanced within us, it will be demonstrated on our faces. Indicators include acne, rashes, skin sensitivity, redness, wrinkles, and pigmentation.

Specific Zones

Here are some specific zones on the face that can indicate your internal body health:

Forehead

Connected to: the bladder and/or small intestine

Breakouts on the forehead can be indicative of gallbladder or liver issues. Stress, excessive alcohol consumption, poor food choices and reduced sleep may cause breakouts on the forehead. Try to chew more thoroughly and eat healthier foods, drink more water and less alcohol, and get more sleep. Cut down on sugar and eat more whole foods. Yoga may be beneficial because it can help reduce stress.

Between the Eyebrows

Connected to: the liver

The area between your eyes is linked to the liver or the heart. If acne appears between your eyebrows, you may be drinking too much alcohol. It can also indicate that you are allergic to certain foods. You may want to reduce alcohol intake, eat less meat or dairy products and instead eat more organic fruits and vegetables, exercise, and get good sleep.

Temples and Brows

Connected to: the kidneys

Breaking out around the eyes can be indicative of dehydration. Usually, smoking, drinking alcohol, eating too much salt, and not drinking enough water causes breakouts that occur on the eyebrow arch. In order to address these issues, you may want to switch from table salt to sea salt and drink more water. Stay away from caffeinated drinks and alcohol.

Nose

Connected to: the heart

The nose is connected to the heart, and when breakouts occur here, it may result from constipation, high blood pressure, bad circulation, and indoor and outdoor air pollution. Check your blood pressure, and if that is not the problem, try drinking green tea. Use makeup that will not clog your pores (should be makeup that is noncomedogenic) and eat less meat and spicy foods. Also, try exercising.

Cheeks

Connected to: the lungs

The lungs and kidneys are connected to the cheeks. Smoking, high stress, and unhealthy food may affect this zone of the face. Change your diet by making healthier food choices, eliminating processed foods, and eating less sugar. Drink water and try eating cucumber or other members of the melon family in order to target the kidneys. Take notice to your makeup and skin products because they may be unsuitable for your skin. Keep your pillow cases and cell phone screens clean.

Mouth and Chin

Connected to: the stomach

Personally, I experienced most acne on my chin. When I discovered Chinese face mapping, I realized that my breakouts were usually more prominent when I had hormonal imbalances in my body. There may be other reasons why there are breakouts around your mouth and chin, such as staying up late every night or eating too much fat and sweet food. Therefore, you need to get plenty of rest and maintain a balanced diet to improve stomach health.

Jaw and Neck

Connected to: hormones

Eating unhealthy foods, staying under artificial lights, and not getting enough exercise can have an impact on this zone. The jaw and neck area are indicators of hormonal imbalance. In addition to eating hormone-injected meat and dairy and not drinking enough water can also have an impact on this area.

As a result, by focusing on specific areas of the face, you may be able to more easily discern what is going on within your body. You can learn more from David Wolfe, and watch an informational yet fun video describing the specifics of Chinese face mapping. Follow the advice above in order to discover what your body is trying to tell you.

Practice Positive Self Talk

According to Reach Out, self talk can have an impact on your confidence, whether it is positive or negative self-talk. Practicing positive self talk can help improve how you feel about yourself. Although it may sound simple, positive self talk is significant because it can shape the way you perceive yourself. Speaking to yourself in a negative manner can have just as much of an impact on how you view yourself.

What is self talk?

Self talk can be considered as your inner voice. It involves thinking and does not necessarily mean speaking out loud to yourself. Sometimes, you may not even realize when self-talk is happening and the thoughts that go through your mind are out of your control, which is why you need to be more aware of positive self-talk.

Negative vs. Positive Self Talk

Negative Self Talk

Involving a more “negative” approach, negative self-talk makes you feel bad about yourself. Having a negative perception about yourself and the things that you do can bring you down and impact your mental health.

Here are some examples of negative self talk from Joan Swan:

• I am not good at… (writing/singing/etc)
• Why should I try? It won’t work out anyway.
• Nothing ever goes right/goes my way.
• I don’t have enough time. This is too much work.
• I am so tired.
• It is not my day.
• Why can’t I do this?
• What’s wrong with me?

Positive Self Talk

Taking a more optimistic tone, positive self-talk creates a more “positive” view about yourself. It is intended to make you feel better about yourself, and can overall have a better impact on your confidence.

Here are some examples of positive self talk:

• I’m making progress.
• I can handle this.
• I am willing to try.
• I am beautiful.
• I am in control of this.
• I can do this.
• I am excellent at… (writing/singing/etc)
• I have a fantastic… (mind/talent/etc)
• I am capable.
• I am confidant.
• I am good enough.
• I’ve got this.

How can I practice positive self talk?

1. Become aware of the negative internal chatter.

Try to be aware of your internal voice. Most times, negative self-talk involves “I can’t” instead of saying “I can.” Thinking or saying that you cannot do something will keep you from achieving your goals. It may be difficult to become more aware of the negative internal chatter, but it will help change your perspective about yourself and what you can control.

2. Instead of negative thoughts, replace them with positive affirmations.

According to Bustle, positive affirmations are positive statements that have a perceived truth. You have to listen to your inner voice and believe the positive statements that you are telling yourself, otherwise practicing positive self-talk will not work. It can help to read the positive affirmations aloud with feeling and truth. Keep repeating the positive affirmations and replace negative thoughts with positive self-talk. You are capable and willing to try.

3. Get rid of external influences.

External influences can have a huge impact on your inner voice and positive self-talk. Outside voices can influence the way you perceive yourself and can even take the place of your own individual voice. When you surround yourself with degrading and pessimistic people, you may find that you become one of them. People who intentionally bring you down can be toxic and should not be in your life, especially when you are trying to better yourself.

4. Focus on the present.

It is important to focus on the present because you need to get rid of thoughts about past mistakes. You cannot control the past or what happened because you are in the now, so why worry about what is out of your control. What is in your control is what is happening now, in the present. Let whatever happened in the past stay in the past and learn from your mistakes so that you can move on in the present.

5. Don’t try to force positive thoughts; use possible thinking.

Forcing yourself to have positive thoughts all of the time may actually make things worse. Use possible thinking instead can be more realistic with what is happening to you. Take a more neutral stance and consider the situation you are in. Are you letting an overwhelming amount of negative or positive thoughts control your decisions? Acknowledge this and be honest with yourself about how you are handling certain situations so that you can be more aware of what will make you feel better.

6. Treat yourself how you treat a friend or family member.

Ever heard of the saying “treat others the way you want to be treated,” well in this instance, try and treat yourself the way you would treat a friend or family member. Would you tell a friend that they couldn’t do something? Would you tell a family member that they are incapable or worthless? If not, then you should not tell those negative statements to yourself. The brain is a powerful thing, which is why you should not let your thoughts control you and instead you should take control over your thoughts.

The more you practice positive self talk, the easier it will get. Positive self talk can help with your confidence and self-esteem, but should not be an overwhelming task. You are capable and you are more likely able to accomplish anything if you believe you can.

Ditch the Coffee and Start Drinking Chai Tea

Chai tea is very beneficial for your overall health because it contains many advantageous ingredients. You may want to put down the coffee and taste some delicious chai tea. If you are a tea fanatic or are looking for something new, you should be aware of chai tea benefits.

There are many health benefits in tea. According to Dr. Axe, chai tea is high in health-benefitting polyphenols. Unlike green tea, chai tea contains fermented and oxidized black leaves as well as several spices.

What ingredients are in chai tea?

Black Tea

Containing antioxidants, black tea helps prevent cardiovascular disease and lower cholesterol. In addition, black tea offers protection against cancer due to its anti-cancer and anti-viral properties.

Ginger

Especially helpful to people suffering from arthritis, this ingredient helps with boosting the immune system, reduces inflammation, and improves circulation. Ginger can also help with an upset stomach, reduce nausea, and lower blood sugar levels.

Cardamom

Strengthening the immune system, this spice can also help with digestion. Cardamom also has antioxidant properties. As well as helping to detoxify the body, cardamom improves circulation and can fight respiratory allergies.

Fennel

Fennel acts as a herb that can maintain a healthy immune system. High in potassium and vitamin C, fennel is also high in fiber and can demonstrate anti-cancer effects.

Cinnamon

Cinnamon reduces blood pressure by balancing blood sugar and helps with digestion. Also, it has anti-inflammatory, antibacterial, and antioxidant properties.

Black Pepper

Many spices within chai tea help with digestion, including black pepper. It aids in digestion by secreting digestive enzymes and in effect helps speed up the process of digesting fats and proteins, which can therefore affect metabolism.

Cloves

Cloves have some antibacterial properties and can help to reduce inflammation. In addition, cloves have pain relieving properties and can therefore help fight ulcer pain as well as assist in digestion.

Milk (optional)

As a good source of calcium and vitamin D, milk is a good option in adding to your chai tea mix for bone health.

Chai Tea Benefits

There are many stores and cafes that offer chai tea, such as a chai tea latte from Starbucks. However, there are also benefits for making chai tea at home including less added sugar and working around your own preferences.

The overall health benefits of drinking chai tea include how it can help in digestive aid, strengthening your immune system, antioxidant benefits, and reducing inflammation. All of the ingredients listed above that are found in chai tea have healthy properties.

Digestive Aid

The ingredients in chai tea including ginger, black pepper, and cinnamon all help with better digestion (as mentioned above).

Strengthens Your Immune System

Chai tea has the ingredients cardamom and ginger, which can help in strengthening the immune system because they have antioxidant properties.

Antioxidant Benefits

Many of the ingredients in chai tea have antioxidant benefits, as previously mentioned. Antioxidants help fight off harmful molecules called free radicals.

Reduces Inflammation

Chai tea benefits the skin because it has anti-inflammatory properties. Ginger is the main ingredient that reduces inflammation.

In addition to the benefits listed above, there are other significant advantages in drinking chai tea, such as preventing colds, boosting energy, and even has cancer-prevention properties.

Side Effects from Chai Tea

Although there are several health benefits from drinking chai tea, there are also some side effects you should be aware of.

Did you know that chai tea has caffeine? Chai tea has much less caffeine than coffee, but it still can have up to 72 mg of caffeine per cup. Unless you use a decaf tea, you should be aware of your caffeine intake even though it has a smaller amount than coffee.

Because chai tea has a lower level of caffeine, it may be beneficial for pregnant women. However, pregnant women should still be cautious because of the spice combination.

The spice and caffeine content in chai tea may cause issues for some, which is why you should be aware of the side effects associated with drinking chai tea. You can drink as much chai tea as you want, but in moderation. If you decide to drink chai tea a few times every day, you may want to check with your doctor because it can have an impact on your medications.

Taking both the benefits and side effects into consideration, chai tea is a delicious hot or cold beverage. It has many health benefits due to its various ingredients and spices.

Take Some “Me” Time

According to the English Oxford Dictionaries, the term “me time” can be defined as “time spent relaxing on one’s own as opposed to working or doing things for others, seen as an opportunity to reduce stress or restore energy.”

Although “me time” is important for your overall health and happiness, people may not have time to focus on themselves because they are busy focusing on others. Take being a mother: moms have it rough when “me time” is spent at the restroom or the hair salon. Kirsty Smith talks about how me time is not realistic as a mother.

Considering how busy people’s lives get, it is understandable to be bitter towards the term “me time.” Whether you are a mother or working or going to school or simply too busy to even think about “me time” (or all of the above), it is still important to have a moment where you focus only on yourself. Take the time to be alone with your thoughts; take time each day for yourself.

There are several stresses put on us everyday that if we do not make time for ourselves, we will end up being unhappy, which is why “me time” really is important.

How can I make “me” time?

Realize how important it is to make time for yourself.

I can give you facts and tips, but only you can really control and realize how important it is that you make “me time.” Make yourself a priority because your mental health and wellbeing and happiness are important.

Plan and schedule your me time.

It may take time to plan “me time,” but it will be worth it when you have it planned out and scheduled. Treat your time to relax as necessary as other things in life: work, family, or school, etc. Even taking a five to ten minute break can be beneficial for your overall mental health and wellbeing. Take a five minute break where you simply breathe and let your mind wander, but don’t plan on what to do next. Drink some coffee or tea in the mornings. Take a thirty minute break and read a book or go for a walk; focus only on yourself. There are several other suggestions listed on Web MD.

If having only five to even an hour of “me time” sounds like a ridiculously low amount to unwind and relax, then try to find something that works best for you. The above approach is not meant to limit you, it is only there to provide suggestions. On the other hand, if five minutes or an hour of “me time” sounds overwhelming, then work around what you can do and what times work best for you. It does not have to be all at once: it can be a few minutes in the morning, in between work, and a few minutes at night before bed. The small amount of time taken where you only focus on you will help with your happiness and overall approach to life because it allows you to unwind and get back in touch with yourself.

Why is “me” time important?

As human beings, we rely on interaction and are social creatures. However, we also need privacy and time to be alone in order to reconnect with our individual minds and bodies, which is why “me time” is so important. Spending time alone and focusing on yourself can improve your concentration and help make you more productive.

For me, I tend to read when I can as a way for my personal time. But, at times I find school and work take precedence over my self-care. I do believe that “me time” is difficult to enforce, but it is nonetheless important. At times when I feel overwhelmed and stressed, I go for a walk just to breathe, or I write in my journal for a few minutes before bed. I know that a beach resort sounds much better than a five minute break of simply walking around the neighborhood, but it can definitely help to improve focus. And maybe in the future, you may be able to plan a vacation or a longer period of time for “me time.”

For more information on the reasons why “me time” is important, visit MindBodyGreen for an infographic.

Why live unhappily? There may be others who depend on you and need you constantly, but even a couple minutes to yourself can help with your happiness. “Me time” assists in making for a more balanced life, and it may sound insignificant with everything going on in your life, but you are important and you deserve to take care of yourself.

How can I Reduce Cellulite?

8 Tips on How to Reduce Cellulite

Want to know how to reduce cellulite? Here are some tips and information:

The word “cellulite” is usually associated with the term “fat” or “out-of-shape,” and may be regarded as a physical attribute that needs attention. The dimply skin you may find on your legs should not force you to obsess or feel bad about yourself. Try not to let these dimples take precedence over self-love and self-care. However, if you are searching for ways of dealing with and reducing cellulite, continue below.

Cellulite does not only occur to older or out-of-shape women, it can happen to all shapes and sizes, though it is more likely that women have cellulite. There are many myths and facts surrounding the topic of cellulite, such as believing the myth that cellulite is caused only by “toxins” in your body. Instead, it also involves excess fat and poor circulation.

What is cellulite?

Occurring on the thighs, legs, buttocks, or stomach, cellulite is made of free-floating fat cells underneath the skin. According to Top 10 Home Remedies, over 85% of women are affected and it tends to get worse with age. Female tissue tends to be thinner and less porous than men’s tissue, which is why cellulite is more noticeable in women since the fat cells push up against the skin. Getting rid of the dimply skin involves eating certain foods and maintaining a specific practice including exercise.

What can I do to reduce cellulite?

1. Drink lots of water.

Avoid too much salt and sugary food. Instead, drink about 8 to 10 glasses of water each day. Staying hydrated can help make the skin look less like cottage cheese. Green tea also helps because it is a powerful antioxidant. Green tea has also been found to help with weight loss.

2. Use coffee scrubs or caffeine cream.

Coffee grounds can be used as an exfoliating scrub because caffeine breaks down fat cells and can make the skin look less lumpy.

3. Eat cayenne pepper.

Cayenne pepper increases blood circulation, burns fat, and boosts metabolism. You may also want to eat antioxidant-rich foods as well, such as acai and berries, fruits and vegetables. Also, replace saturated fats with healthy fats including flaxseed, fish oils, kelp, and nuts.

4. Massage and dry brushing.

Skin brushing targets the areas of cellulite. Massage devices also work because they create friction that can loosen fibrous connective bands between the skin and fat. Both techniques help to stimulate circulation.

5. Exercise.

Exercising can greatly reduce cellulite because it reduces fat and increases muscle tone under the skin. However, running and other forms of cardio may not be the best option for reducing cellulite. In order to truly target cellulite, you should focus on strength training because it is important to focus on adding muscle. Toning muscle will tighten the skin and therefore reduce cellulite.

That being said, it is still important to keep moving and do sweaty exercises. Sweating not only helps by expelling toxins, but it also helps lower stress levels.

6. Cut out heavily processed foods.

In order to more directly cut out cellulite, you will also need to cut out or limit certain toxins. Smoking tobacco, drinking alcohol and coffee, and eating heavily processed foods are all toxic activities that should be cut out or limited.

7. Moisturize your skin.

Instead of using skin thinning creams, moisturize your skin. You can use natural oils and creams including coconut oil or olive oil.

8. Most importantly, don’t overreact.

Creating a healthy lifestyle is very important, but you should not feel the need to obsess over a physical attribute. Cellulite can be reduced, but it cannot be cured. According to some myths and facts, cellulite can be considered as genetic. There are certainly other factors in play, but genetics is one small part in attributing cellulite. Be persistent with these tips to try to get the results you want, but also try not to be too overwhelmed.

There is no exact way to rid yourself of cellulite, but taking several steps in reducing it can help. Although there are many products trying to sell their expensive treatments, try to follow the steps above and be patient. This is your body and your life so try more effective solutions, such as exercise and changing diet.

10 Inspirational Dr. Seuss Quotes

When you hear the name “Dr. Seuss,” you may think of the Cat in the Hat character or a different cartoon image. His well-known drawings have circulated through our childhoods, and his rhymes have followed us into adulthood. Theodor Seuss Geisel, or more popularly known as Dr. Seuss, has mastered the art of opening people’s eyes and inspiring the world through his simple yet knowledgeable quotes.

With over 40 books published, here are ten inspirational Dr. Seuss qutoes:

“Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.”

A clever and meaningful rhyme, this quote is motivating and quite true. If no one cared, nothing would get done. When life seems overwhelming or difficult, remember this quote because when you care, you are giving your all and your best.

“You’ll miss the best things if you keep your eyes shut.”

It may be easy to keep your eyes shut and stay ignorant of what is happening around you, but there is so much to see in the world. There is a need to approach the world with open eyes in order to have an open mind and learn things you did not know before.

“If things start happening, don’t worry, don’t stew, just go right along and you’ll start happening too.”

Don’t dwell on the unexpected, and instead keep going with the flow of things. Things happen in life and they may not all be good, but in order to move forward and move on, don’t worry about it. Allow whatever happens in life to force you to grow and learn.

“Sometimes you will never know the value of a moment, until it becomes a memory.”

What better way to say live in each moment and appreciate each day. Moments can be small and unimportant while others can last for a long period of time or have a life changing impact. Sometimes it takes time to understand which moments are small and which are big until it is a memory.

“So, open your mouth, lad! For every voice counts!”

I believe this quote to be very inspirational to me personally, especially because of how pertinent it is today where some voices may be easily dismissed in the political and social realms of modern day. Never forget you have a voice. Use it.

“Step with care and great tact, and remember that life’s a great balancing act.”

Life requires balance, and whether you are a yogi or not, it takes great care in achieving balance. You need to take certain steps in life, but you also need to remember to maintain balance by stepping carefully and tactfully.

“A person’s a person, no matter how small.”

Sometimes we may forget that others feel as we feel and have felt as we have felt. By treating those around us as fellow human beings no matter what they may look like, we can create a shared respectful place.

“Why fit in when you were born to stand out?”

Diverge from the status quo, think for yourself and utilize the thing that makes you you. Everyone can stand out in their own way, but everyone can also fit in by doing what is expected or impressed onto them. Be who you are for your own interests, not for others.

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

You control your life; you can think of and walk in any direction you want. Make it happen by dreaming of it and following through by taking action.

“Think and wonder, wonder and think.”

Take time to think and wonder. Ponder and continue to wonder and think. Question and think some more. This can include where you are going, what is happening around you, what you want, or contemplate other deeper thoughts.

Dr. Seuss was an intelligent man who was able to write to children and speak to the world as a whole. These quotes can serve as inspirational reminders to treat others and yourself with consideration and respect, which can help make the world a better place. If you would like to find more quotes by Dr. Seuss, go to Brightdrops or MindBodyGreen for an infographic.