Preferred Fitness Blog

Our goal is to offer the opportunity to the sharing of experiences and info related to HEALTH, FITNESS, PROMOS and upcoming EVENTS.

  1. How Strokes Occur at a Young Age

    April 8, 2019 by

    Every year, about 795,000 strokes occur in the United States. This serious health condition is often referred to as a brain attack– a heart attack in the brain. A stroke occurs when an artery or blood vessel becomes blocked by a blood clot, cutting off the circulation to the brain.

    If this is not treated immediately, it can result in death. Strokes are the fifth leading cause of death, killing around 142,000 each year. They also often lead to long-term disability. While it is mainly seniors who suffer from strokes, younger people can have them too. Between 1995 and 2012, stroke rates almost doubled for men between the ages of 18 and 44. Additionally, estimates suggest that 10% of all strokes affect people who are under the age of 50.

    The death of Luke Perry has brought recent attention to the risks for having a stroke, especially among the younger generation. The truth is, 90% of strokes are preventable with the use of lifestyle changes to prevent conditions like obesity, high blood pressure, hyperglycemia, and sedentary behaviors. Vitamin D and magnesium may also play a factor in increasing one’s risk of having a stroke, and alcohol consumption in middle-age is a significant contributing factor. Some of the most powerful lifestyle changes to lower one’s risk of stroke include the cessation of smoking, reducing blood pressure, daily physical activity, and keeping a healthy diet and weight. In fact, even a modest change in lifestyle has a substantial effect on risk.

    The best way to calculate your risk for having a stroke is to consider your genetic background, lifestyle, and the presence of subclinical conditions. Making healthy choices is the best approach to lowering one’s risk of stroke.

    90% of strokes are ischemic strokes, which happen when there is an obstruction in a blood vessel that supplies blood to your brain. About 15% of these strokes happen in young adults. Alternatively, the less common hemorrhagic stroke occurs when a blood vessel ruptures.

    Strokes often occur without warning, and the longer you wait to get treatment, the longer your brain goes without oxygen. Emergency medications are critical to reduce the amount of damage that occurs and can dissolve the clot that is blocking the blood flow.

    It is important to get help within three hours of having a stroke. Common symptoms include sudden numbness or weakness of the face, arms or legs, face drooping, typically on just one side, confusion, trouble seeing, dizziness, severe headache.

    Mini=strokes can occur, in which case it is important to pay attention to these symptoms. Even though they are short, it is important to get a mini-stroke checked out to make sure there is not an underlying condition that could lead to something greater.

    The risk factors for stroke for people under 50 are different from those who are older. These include arterial dissection leading to a blood clot, which can occur after sudden neck movements, a hole in the heart, blood clots, heart defects, narrowing of the arteries, aneurism, and even deficiencies in vitamin D and magnesium.

    It is best to take preventative measures to keep yourself from having a stroke. Many of the same risk factors that increase one’s risk of heart disease also increase the risk of having a stroke, including high blood pressure, obesity, high triglycerides, low HDL cholesterol and high LDL cholesterol, smoking, and a sedentary lifestyle. It is important to eat a healthy diet and get exercise on a regular basis in order to stay healthy and reduce your risk of suffering from a stroke. It is important to eat real foods and limit your consumption of sugar and preservatives. Also, try to eat organic as much as possible.

    You also want to avoid drinking “diet” soda, as research shows that that drinking just one diet soda each day can increase your risk of having a stroke by almost 50%. Also, make sure to take magnesium and vitamin D supplements.

    Just like it is important to get medical assistance as soon as possible when you are suffering a stroke, it is equally as important to take the proper steps to heal your brain after having a stroke. This will make your recovery faster and more complete.

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  2. The Importance of Using a Healthy Mattress

    April 7, 2019 by

    If you are like most people, comfort comes first when you are shopping for a mattress. However, there are a lot of other factors that you should be considering before making this investment that will have such a big impact on your life.

    In this article, we will look at some of the things you should consider before buying a mattress in order to make sure that you are keeping yourself and your family healthy.

    Quality and Durability

    Getting a high quality mattress is important because it is a big investment that you want to be able to get a lot of use out of. Experts recommend buying a mattress with memory foam that has at least a 3-pound density per cubic foot, and coils with a gauge between 13 and 15.

    Don’t Pay Too Little

    Cheaper mattresses are going to provide you with a cheaper quality product. Don’t buy a mattress that is under $1,000. This seems like a lot of money up front, but considering that you will be spending one-third of your life on it, it is a good investment to make. A high-quality mattress will be good for around 10 years, so it’s worth buying the highest quality mattress that you can afford.

    What is comfortable to you? – You might find a mattress to be too hard that another person finds to be perfect. Comfort is subjective, so you need to try the mattress out in the store before committing to it. Try out a variety of mattresses before settling on one. This is especially true if you suffer from chronic pain of any kind. When you are trying out mattresses, bring your own pillow to the store and take your time.

    Use the Trial Period

    You need to make sure that you are still comfortable when you wake up in the morning. Many companies offer a 30-day trial period for their mattresses, meaning if you end up not loving the mattress, you can take it back and try another type. It is worth the time to take the mattress back if you don’t love it.

    Toxins

    You also want to make sure that he mattress doesn’t contain toxic chemicals, like many do. All mattresses in the US are required to be flame-retardant, and many companies resort to the use of flame retardant chemicals in order to meet this standard.

    These chemicals have been linked to endocrine disruption, neurotoxicity, reproductive problems, thyroid disease, and cancer. As a group, the chemicals used in mattresses to make them flame retardant have been noted to be one of the 17 “high priority” groups of chemicals that should be avoided to reduce your risk of breast cancer.

    Your mattress can be exposing you to these harsh chemicals, as your body can absorb them during the night. Companies claim that the amount emitted from mattresses is negligible, but when you add that exposure to chemicals in with all of the other exposure you get throughout the day, it is no longer a minute amount.

    However, it’s almost impossible to find out which chemicals are in your mattress because companies do not have to label the chemicals that they use during the manufacturing process. The best thing that you can do here is find manufacturers that specifically say that they do not use chemicals when making their mattresses.

    It is important to note that even companies who claim their mattresses are free of chemicals can have a flame retardant chemical that is embedded in a separate mesh fabric layer underneath the top layer, so just because the foam is chemical free, it doesn’t mean that the product does not pose a risk. You’ll want to find a mattress made entirely of naturally flame-resistant materials, including Kevlar, wool, and organic cotton.

    If you’re looking for a safe mattress, you want to look for the right words on the label. While the words “natural” and “organic” may be misleading, look for mattresses that have multiple labels. The best mattresses on the market will meet multiple safety standards, which allows you to have complete safety and comfort.

    Be especially careful when buying children a mattress, because these mattresses are also likely to be filled with toxic chemicals. You don’t want your children breathing in these chemicals each night, so make sure to find a chemical-free mattress for your children.

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  3. Is There a Professional Way to Handle a Coworker Crush?

    April 6, 2019 by

    It is not uncommon for people to spend the majority of their waking hours at work. However, this often leads to personal lives and professional lives intermingling.

    If you have ever had a crush on a coworker, you may have found your feelings to be completely inappropriate at first. But what if those feelings don’t go away? How do you handle the situation and still keep things professional at work?

    In this article, we will look at how you should handle your crush on a coworker in order to stay out of trouble.

    1. What does the policy say?

    If your company policy explicitly states that employees cannot date each other, then you should think about which is stronger– your love for you job, or your love for your crush. If you are going to jeopardize your career by expressing your feelings, don’t put the other person in a situation where their career could also be on the line.

    2. Know the risks of secrets.

    If you choose to go against your company’s policy and pursue a relationship in hiding, be aware of the strain that could put on the two of you. You may also be putting other coworkers in an awkward situation if they find out that you two are dating. Also, it will be more obvious than you think to other people.

    3. Keep your flirting minimal.

    If relationships are allowed at your company, it is ok to start flirting with the other person, but keep it light. Bring them a cup of coffee or ask them about their weekend– but don’t be seductive or blunt in any way that could come back and haunt you as being sexual harassment. If the person starts giving you the cues back that they are also interested in you, you can add a bit more flirtation, but start slowly.

    4. Keep it out of the office.

    Don’t consider every day at work to be a date with your new crush. You have to make sure that you are still paying attention to doing your job and allowing the other person to do theirs as well. Ask your crush out for a cup of coffee or a drink after work, but don’t spend the entire day in their office.

    5. Keep the dual relationship in mind.

    If you go out with your crush and it works out well, keep in mind that you will be seeing them the next day. And the next. And the next. You don’t want to blur the lines of your personal and professional relationships and you definitely want to keep in mind how things could be at work if the two of you break up. The important thing here is boundaries, so make sure to establish them with yourself, and eventually you may need to establish them with your partner.

    6. Don’t chase them.

    If your crush is not into you, don’t keep pursuing them. You don’t want to make them uncomfortable and you don’t want to make yourself vulnerable. Even more so, you don’t want to make someone uncomfortable to the point where they feel like they need to alert a supervisor. Continue to be friendly, but give your crush some space until you allow some time to pass. It will all eventually blow over.

    In the end, it is ok to have a crush at work– but only if you are able to not draw too much attention to it and not put the other person in a bad situation. Just try to keep it cool, and if it doesn’t work out, work can still be bearable if you haven’t made too many waves. Keep this in mind if the two of you begin to casually date so you won’t be setting yourself up to have an awkward time in the future.

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  4. Stress and Emotional Eating

    April 5, 2019 by

    What is your coping mechanism when you start to feel stressed out? Do you go for a run or maybe take some time to be alone? Or maybe you have a journal that you write in. Or– maybe you reach for a few glasses of wine that night.

    Many people choose to turn to food for comfort when they are feeling stressed or upset. But why is this?

    Your emotions and food intake both lead to a range of biochemical reactions that have a strong impact on your mind and body. One thing that these two chemical reactions have in common is the neurotransmitter dopamine– which is a key player in every form of addiction, including an addiction to food. Serotonin and cortisol also both play big roles in addiction.

    Cortisol is a stress hormone that releases into your body when you feel tense. Cortisol also determines how your body uses macronutrients, such as carbohydrates, fats and proteins. If you are experiencing stress and cortisol begins to flood your system, it can make you crave carbohydrates.

    Once you allow your body to have these carbs, your brain releases dopamine, which is a chemical that is associated with rewards. Dopamine lets you body know that something good is about to happen, like consuming your favorite food.

    Because you get a surge of dopamine when you are eating the foods that you love, you tend to look for that dopamine high on a regular basis, meaning that you will keep eating these foods that are unhealthy.

    Emotional eating is driven by stress and boredom. You may eat when you are bored to give yourself something to do, or you may eat when you are stressed to make yourself feel better. Studies have shown the stress-reducing influence that comfort foods can have on people, proving that foods that are high in calories trigger the accumulation of belly fat, which inhibits the activity in your HPA axis.

    Your HPA axis acts as your primary stress response system and connects your nervous system with your endocrine system. If you are used to dealing with your stress by eating foods that are high in calories, you will experience greater visceral fat accumulation, which adjusts your HPA axis activity, and lowers cortisol levels.

    This means that when you eat a lot of fattening foods, your stress response is decreased. However, it also leads to the accumulation of fat. Once you allow eating to be associated with feeling better, you are likely to gain weight as you continue to turn to food for comfort.

    Foods that are commonly eaten as comfort foods– cake, burgers, pizza, fries, ice cream– these foods are also often associated with celebrations. A lot of your happy memories of holidays and birthdays probably are associated with food in some way. So how do you separate the two?

    The key here is to remember the purpose of eating food. You eat to nourish your body and give yourself the fuel that you need to get through the day. You want to feed your body foods that it can use to return the favor and give you energy. This means that if eating is how you cope with stress, it is important to find a new way to cope with your feelings.

    When you are craving food or you think you are hungry, take a moment to do some self-analysis and determine if you are really hungry or if you are bored or stressed out. If you just ate an hour ago, your body probably isn’t asking for food again, in which case you need to find another way to meet your personal needs. If you do feel like you are hungry, choose to eat some carrots and hummus or an apple and peanut butter. Not only can your body use these foods, but they will also be digested slowly, so they will keep you full for longer and help keep obesity at bay.

    Remember that gaining weight and being depressed sometimes go hand in hand. If you eat to address your depression and you gain weight, it may ultimately be adding to your depression and making you feel worse. This is a cycle that is very difficult to break.

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  5. Benefits of Krill Oil

    April 4, 2019 by

    Krill oil is a healthy oil that comes from a small shrimp-like crustacean called a krill. This oil is known for providing people with healthy omega-3 fats, antioxidants, and phospholipids, which plays a significant role in the absorption of other nutrients.

    Krill is a critical player in the global food chain because it fuels the Earth’s marine ecosystems. Krill eat microscopic, single-celled phytoplankton, but hundreds of different creatures in turn feed on krill, including birds, squid, fish and even whales.

    Aside from being very sustainable, krill are known for their longevity, with a life span of up to ten years. This makes krill oil an eco-friendly choice for an omega-3 supplement.

    Fish oil is extracted from the liver of oily, cold-water fish. While krill oil is often interchanged with fish oil, there are clear differences between the two that make krill oil the superior choice.

    First, it has a higher potency with 48 times the antioxidants as fish oil. It is also much more potent in its metabolic effects, meaning you need to consume much less krill oil to get the same benefits as fish oil.

    Krill oil is also free from contaminants, unlike fish oil that is extracted from fish that often contain heavy metals and mercury. Because krill are small and they are at the bottom of the food chain, they do not pose this same risk.

    Krill is also more easily absorbed by your body due to its phospholipid factor. It also contains phosphatidylcholine, which helps send nerve signals to your brain and increases the bioavailability of krill oil, and trimethylglycine, which can help protect your liver.

    Fish oil is prone to oxidation which can lead to free radicals in your body, but krill oil contains a substance called astaxanthin, which makes it more stable and less likely to oxidize in your body. This decreases your need for antioxidants.

    Research has also found that krill oil has a better influence on metabolism than fish oil. One study that looked at the livers of mice given krill oil or fish oil found that unlike fish oil, krill oil improves the metabolism of glucose in the liver, promotes lipid metabolism, and improves the function of the mitochondrial respiratory chain. Also, krill oil decreases cholesterol while fish oil increases it.

    When looking for a krill oil supplement, look for one that is certified by the Marine Stewardship Council, who recognizes fisheries following sustainable fishing practices.
    When a krill oil is MSC-certified, it means that the manufacturing has undergone a high global standard to make sure the product is sustainable.

    You also want to make sure that the krill oil is produced using Antarctic krill because this is the most abundant. It should not contain heavy metals, dioxins, PCBs, or other contaminants. You also want to make sure that it is cold-processed, which preserves its health benefits. Your krill oil should be in hard capsules rather than soft gels because the softer coatings let more oxygen enter the krill oil, which can lead to oxidation.

    Over two dozen health conditions have been noted to benefit from the use of krill oil, including heart disease, osteoarthritis, rheumatoid arthritis, kidney disease, cognitive or neurological disorders, and autoimmune diseases. One of the most common side effects of fish oil is a fishy aftertaste or the belching of fishy flavors. This effect is reduced with the use of krill oil, assuming you are purchasing a high-quality product from a reputable brand. However, some krill oil brands can also lead to side effects such as heartburn, nausea or upset stomach, bad breath, and loose stools.

    While krill oil is usually safe for most of the population, it is still important to consult your doctor before taking this supplement, especially if you suffer from any type of disease or are currently taking other medications or supplements. If you are pregnant or breastfeeding, you should also talk to your doctor before taking krill oil.

    If you are on anticoagulants or any other blood thinners or you have a blood clotting disorder, do not take krill oil because it can slow down blood clotting. You should also take caution before taking krill oil if you have an allergy to seafood.

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  6. EMOM Workouts

    April 3, 2019 by

    There are a lot of acronyms when it comes to exercise, but have you heard of EMOM?

    This is a new popular form of cardio training that involves beginning an exercise “Every Minute On the Minute.” This interval workout gives you a fun way to mix up your typical exercise routine, and it will help motivate you to keep moving through your workout.

    To start this workout, choose a number of reps that you want to hit, and start your exercise at the top of a minute. Do the exercise until you complete your reps and rest until the minute is complete. Once the next minute starts, start over.

    For example, you may do 5 burpees in the first minute. If you complete this in 40 seconds, you have 20 seconds to rest before starting again. This means your rest is incorporated into your workout.

    It is important to use as much energy as you can when you are actively exercising and then allowing yourself to use the full recovery time to rest. This is efficient and fun. There are a few others benefits to EMOM workouts.

    Track Your Progress

    Keep a record of the movements you are doing and how many of them you complete within a minute, as well as how much time you had left in the minute when you were finished doing your reps. This way, you can compare your progress week to week.

    You can also keep a record of your weights. If you’re doing your EMOM workout based on time instead of number of reps, say you work for 30 seconds then rest for 30 seconds, you can record the amount of weight you lifted in your 30-second push.

    Focus on Form

    By giving yourself the recovery period at the end of each minute, you are allowing yourself time to reset your body and prepare for the next minute. This break allows you to work with better quality moves instead of pushing out rep after rep for long periods of time while your form is suffering. If you start to see errors in your form, reduce your rep count or make sure you give yourself at least 15 seconds between reps to catch your breath.

    Beat Boredom

    Repeating a workout over and over quickly becomes boring. It is important to switch up your routines so you can stay challenged. Even if you incorporate exercises into your EMOM that you’ve done plenty of times before, this routine will still add a new routine and an exciting way to work on your fitness. You can use this exercise structure to mix up both your cardio and strength workouts as long as you choose exercises that are in line with your goals.

    There are a lot of ways that you can incorporate EMOMs into your workouts. Pick just one tough move, like a burpee or a squat, and try to complete a certain number of reps in a minute. Or you can try to do different moves starting on even and odd minutes.

    Some even choose to do their EMOMs for several minutes. So, instead of restarting your workout every minute, you can do a few different exercises without resting every fourth minute. This will help you incorporate several moves at one time and then you can rest towards the end of your four minutes.

    Many people prefer to do this type of HIIT exercise because it is efficient and rarely boring. There are a lot of ways you can incorporate EMOMs into your regular workout, it just depends on your goals and your favorite methods of exercising. The good thing is, you can switch it up every day if you want, so if one routine doesn’t work for you, you can try another.

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  7. How to Burn Fat with Rowing Exercises

    April 2, 2019 by

    The rowing has become increasingly popular throughout the years. Partially due to the popularity of CrossFit, rowing has gained some momentum and boutique rowing studios are even beginning to pop up.

    This total-body workout puts most of the muscles in your body to use without putting the impact on your muscles and joints that some other exercises do. This means that rowing burns fat while giving you a good amount of cardiovascular fitness and muscular endurance.

    Compared to other full-body sports like swimming, rowing will help you build more body strength and power. Rowers are usually more muscular than other athletes, especially in their backs, shoulders, and arms. A powerful row stroke can be compared to a kettlebell swing because it requires you to engage your core muscles and the power from your legs goes to your arms.

    Rowing is a strength movement that is basically a blend of a deadlift and a barbell row, which is a great combination for everyone because it targets all the muscles in your body that start to atrophy with excessive sitting.

    Rowing is also an easy form of exercise to plug into any workout because you can get a lot of benefits from just a short rowing workout, and you can mix it with other exercises like kettlebell swings or anything else to create a well-rounded, full-body exercise routine. Here are some great workouts that incorporate rowing.

    2,000 Meter Workout

    Set your machine for 2,000 meters and set your timer. Start rowing with some power, which will encourage you to finish the workout quickly. This will help you avoid hollow rocks, however, the hollow rocks that you end up doing will be done with more aggression than usual.

    The hollow rocks are a good variation to the rowing work. When you row, you extend at your hips, but when you do hollow rocks you are more in control of your hip extension. The mixture of moves will give you a well-rounded workout.

    So, set your rower and your timer. At the start of every minute, jump off of your rowing machine and do a weighted hollow rock ladder. For your first set of hollow rocks, do 5. The next time, do 6, and so on. Try to finish this workout in 15-20 minutes.

    Row + Burpee Workout

    This rowing exercise will help you stay with your pace, because if you don’t, you are penalized with doing burpees.

    Start by doing 5 500-meter rows. Your goal is to finish each row in 1:40. Take 5 minutes to rest in between each round of rowing. If you complete your 500 rows in under 1:40, you can take that time for more rest. However, if it takes you longer than 1:40, take the number of seconds you’re over and do that many burpees.

    Grab a Partner

    Find a partner and a single rower for this sequence. The good thing about this workout is the rest period. If you and your partner are evenly matched, you will rest for about as long as you row, which will give your body enough time to recover. This means you can exert yourself at each distance, working as hard as you can.

    The rules are easy for this– you and a partner work a descending ladder of row work, giving each other a rest period. Start with rowing 500 meters, then switch with your partner and have them row 500 meters. Next, get back on the rower and row 400 meters and then let your partner do the same. Follow this with 300, 200, and 100.

    Calorie Count

    This workout starts slow, but ends quickly. This means that the workout has a warm up built into it.

    Begin by setting your rower to measure 1-minute intervals. With this exercise, you want to burn the required amount of calories before each minute finishes. Your goal for the first minute is 5 calories, then you can rest until the next minute begins. The next minute, row until you hit 6 calories, then rest until the next minute begins. Aim to finish as many rounds as you can. The workout is finished when you can’t complete the required amount of calories in one minute.

    All of these rowing exercise help dissolve fat and will give you an effective and quick workout. Try them next time you are at the gym to find which works best for you.

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  8. How to Practice Self-Acceptance

    March 10, 2019 by

    Having self-acceptance is an important part of having proper mental health. It includes loving your body, protecting yourself from negativity, and believing in your abilities. When you are able to be self-compassionate, you can soothe yourself when needed and you don’t pass judgements upon yourself.

    Learning self-compassion may eliminate many of the negative impacts that are associated with trying to be a perfectionist. You can increase your self-compassion by using meditation, daily journaling, and talking to yourself the same way you would talk to a close friend.

    The truth is, many of us are too critical of ourselves and do negative self-talk, setting us up for mental and physical health problems. However, taking the time to gain self-acceptance and be compassionate toward yourself is an important part of being healthy and happy.

    Self-acceptance involves accepting both your positive and negative attributes. It lets your evaluate your efficient and inefficient features and accept your weaknesses as part of your personality. People with high levels of self-acceptance typically also have high self-esteem and personal satisfaction. They also have a lower chance of suffering from depression, anxiety, and eating disorders.

    Self-acceptance may be especially important to your wellbeing if you suffer from a disability or chronic illness. It can facilitate healing and help you cope and engage in healthy habits to increase your quality of life.

    Without self-acceptance, you may experience feelings of worthlessness, inadequacy, depression, and self-blame, which inhibit feelings of motivation and positive behaviors. For example, a study performed on people suffering from rheumatoid arthritis showed that those who had unconditional self-acceptance were at a lower risk of experiencing anxiety and negative thoughts, which improved their quality of life.

    An important thing to remember when practicing self-acceptance is to avoid aiming for perfection. Part of being able to accept yourself involves identifying your strengths and coming to peace with your weaknesses. This doesn’t mean you should try to be perfect, which has been associated with psychological distress and depression. Putting pressure on yourself to achieve perfection has been linked to the personalities of those who are prone to suicidal ideations and attempts.

    While striving to achieve high goals isn’t unhealthy, if you add in self-criticism with that striving to achieve and you have a high concern regarding making mistakes or the judgements from other people, problems begin to arise.

    However, self-compassion is known to decrease the link between being a perfectionist and suffering from depression, meaning that learning to be kind to yourself could eliminate a lot of the negative impacts that are associated with perfectionism.

    Self-compassion is a regulation strategy that allows you to be aware of your distressing feelings without letting them overcome you. It allows you to accept these feelings and realize that everyone experiences them. With self-compassion, you’re willing to learn from your mistakes and move on.

    Having self-compassion is different from having high self-esteem. It is true that high self-esteem is also linked to lower levels of depression and anxiety, it can also have some downsides, such as being associated with narcissism. High self-esteem can involve a need to feel superior to other people. In our society, it seems unacceptable to be just average, which gives people a tendency to puff themselves up and put other people down. This then creates a distance between people that undermines human connection.

    And while low self-esteem has been linked to health problems, high self-esteem does not alternatively lead to gains in one’s academic or professional performance or decrease any risky behaviors in children like you may expect.

    So, how do you practice self-love and acceptance? Meditation techniques, such as loving-kindness meditation and compassion meditation are both helpful methods and can help you improve your positive emotional state.

    There are also several self-compassion exercises that you can do, including keeping a daily self-compassion journal, where you write down examples of any time throughout the day where you judged yourself or felt negatively about yourself. Then, connect those negative feelings to other people by reflected on how other people have probably experienced those same feelings.

    Finally, write comforting words of understanding to yourself. Write yourself a letter about your imperfections and any feelings of inadequacy. Then, write yourself a letter from the perspective of a good friend who loves you unconditionally, and read it later on.

    In order to practice self-compassion, keep yourself healthy. Don’t give into things that will make you feel good in the short term such as drugs, overeating, or oversleeping, because they will put you at a disadvantage in the long run. Take care of your mind and body in order to live your best life.

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  9. What to Look for in a First Date Bar

    March 9, 2019 by

    A recent study done by Match.com found that 79% of women prioritize feeling comfortable on a first date. This includes being comfortable with the venue of the date. Seeing as there is so much information online about bars and restaurants, there is no excuse for picking a bad first date bar. Consider the following criteria when looking for a place to make a good first impression:

    The Wait

    If you are looking to go somewhere so popular that you will be facing a half-hour wait, you may want to reconsider. Having a wait is acceptable on subsequent dates once you’re past the awkward first encounter, but you don’t want to start getting to know your date while you’re standing around for thirty minutes trying not to block the door.

    Noise Level

    Another thing about the hot new place is that because there will be a lot of people there, you might not even be able to hear each other. You don’t want to go somewhere that is completely dead and silent, but you also don’t want to constantly be asking your date to repeat themselves.

    Food

    Don’t allow your first date to end because one of you starts getting hungry at the bar. After having a drink or two, you probably will want to put something on your stomach to avoid starting to nod off. You don’t need to go to the extreme of suggesting a restaurant for a first date because this adds an element of pressure, but you should make sure that your bar of choice serves food. Light bites or small plates are ideal.

    Types of Drinks Offered

    Sure, some dive bars can be romantic, but most women don?t think about cheap beer when they envision a nice date. In fact, many women don’t think of beer in general as an ideal beverage for a first date. Pick a bar that at least has some kinds of wine offerings.

    Entertainment

    If a bar has a TV for entertainment, it will be hard to focus on the person you are with. Also, your date might catch you eyeing the score on the TV instead of listening to her while she talks. TVs are too distracting to have around on first dates.

    Also, think about if the bar is going to have karaoke or some other form of entertainment such as trivia or open mic night. This can also add a huge distraction to your date.

    Form of Payment

    If you end up going to a cash-only bar, and the closest ATM is several blocks away, how awkward is it when it is time to pay? A lot of people don’t carry cash around with them, so if she is expecting you to pay or she wants you to split the bill, you need to be prepared for that. Don’t get stuck running around trying to find an ATM while your date waits at the bar for another ten minutes, wondering if you are even going to come back. Check ahead to make sure you aren’t choosing a place that only accepts cash, and if you are, then bring more cash than you expect to use, just in case.

    You don’t want the location of your first date to be the first deal breaker in the relationship because it is too distracting or awkward in some way to get to know each other. Pick somewhere that is calm and quiet where you can focus on getting to know each other while enjoying some nice drinking and light food. And if you prefer going to loud places where the beer is flowing and people are yelling, the two of you can figure out that you have that in common and plan that for subsequent dates.

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  10. Does Eating Make You Tired?

    March 8, 2019 by

    It is common to feel tired after eating, especially in the afternoon, but by making a few changes to your diet, you can avoid this problem.

    Carbohydrates can greatly decrease your energy level and crash your blood sugar. While foods with low net carbs, such as fruits and vegetables, won’t really impact your glucose levels, grains and sugars that are in processed foods break down into individual sugar units and absorb into your bloodstream.

    After you digest carbs, your blood sugar rises, followed by a crash a few hours later, which makes you tired. Additionally, eating can increase your body’s production of tryptophan, which is an amino acid that is the precursor for serotonin, which helps control your mood and sleep.

    Eating tryptophan-rich foods such as eggs or free-range organic chicken along with carbs may make you tired, but this is probably due more to the spike in insulin that your body experiences than the tryptophan and subsequent production of serotonin.

    It can be tough to consume large amounts of tryptophan, especially if your diet consists of mostly processed foods. However, this is the only amino acid that can be converted into serotonin. There is very little tryptophan in foods other than eggs and certain poultry, so you won’t really get any of this important nutrient in your vegetables and definitely not any in your processed foods.

    There might also be an ancient tie that links sleep with satiety, which could signal to a mammal that it?s safe to sleep. Studies have suggested that eating can induce sleep because sleeping is necessary or beneficial for certain metabolic processes to occur. Eating a meal may also signal safety to animals, letting them know that they have secured food and they’re in a good environment to sleep safely.

    If you?ve ever felt especially tired after eating a big meal, it is because your body must use energy to digest the large amount of food, which can leave you feeling tired. It?s believed that when your body digests food, it increases blood flow to your digestive tract, meaning it takes away blood from your brain.

    Eating also alters all of the hormones in your body, such as melatonin and orexins, and it promotes the activation of your vagal nervous system. Emerging studies have suggested that these pathways regulate the neural sleep centers.

    So how can you avoid getting tired after eating a big meal?

    Eating a cyclical ketogenic diet is ideal for most people and can keep your blood sugar from spiking and fallings after you eat. To do this, you must first focus on consuming minimal net carbohydrates and eating moderate amounts of protein and plenty of healthy fats. You definitely want to eliminate packaged, processed foods.

    Eat whole foods that are as close to their natural form as possible. Keep track of what you are eating so you can be sure to stay on track with your eating and maintain a constant blood sugar level throughout the day. This will help you avoid becoming tired during the day and feeling like you need to nap instead of work.

    Once you have gotten rid of the excess sugar and processed food in your body, you can reintroduce healthy carbs back into your diet. Foods like sweet potatoes and whole grains are a great place to start when you’re bringing carbohydrates back into your meals. The healthy carbs will keep your insulin levels healthy, which can in turn lower your overall blood sugar level.

    Follow a ketogenic diet to not only keep yourself alert throughout the day but also to optimize your overall health. A lot of people feel tired or sleepy in the afternoon after eating lunch, which is commonly due to a period of hypoglycemia. However, if you are able to change your body to use fats instead of carbs for its primary source of energy, you can eliminate these drops in energy levels.

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