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Love Heals

1/22/2020

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The old saying “love heals all” has been used as a motivational mantra during hard times. This elusive idea that love, one of the most powerful emotions of them all, can bring about a sense of peace is overwhelming; in the best way possible.


Unfortunately, it takes a deep understanding of yourself and the world around you to grasp the concept that love really can heal a majority of the things we go through. Let’s consider how.


Love Is Supportive


It seems that during our darkest moments, the outpouring of love can come in various forms. Whether it’s a friendly text from a loving family member or a nice greeting from an unknowing stranger, love is expressive. This seemingly small display of affection can be the light an individual needs during an overwhelming time.


Love Is Patient


When a person truly loves someone, they exercise patience. This means they’re open to overlooking simple flaws with the hopes that one day they’ll continue working on themselves. This is an essential quality to have when you’re in a romantic relationship. Sure, nobody is perfect. However, the more you continue to exercise patience, the more you’ll appreciate their growth.


Love is Unconditional


Much like a mother who loves her child, true love is unconditional. This means it’s able to overlook physical and emotional imperfections. This is especially healing for individuals who are going through transformative stages. They may be on a weight loss journey or even pursuing a new career. Those in their circle who love them are able  to overlook this momentary lapse of “perfection” and exercise unconditional love.


When people are going through certain things, they need this unconditional love to help them endure. By having this unconditional support from the ones around them, they’re able to continue their journey with strength.


Love is Understanding


When a person feels misunderstood, they’re missing a strong aspect of love from others. They may feel like those around them aren’t trying hard enough to see their point of view. This could easily come off as unloving.


However, individuals who love one another will go above and beyond to understand their counterparts. This means taking the time to listen and truly grasp the perspective of those around them. This is an essential characteristic for building and maintaining relationships.


Understanding is one of the foundations of love. In fact, many people end relationships because they felt the other person simple didn't understand them. Since it’s so important, it’s vital for those to seek understanding as a means to showing love.


Love is Expressive


When individuals are going through hard times, it’s good for those around them to express their love and support. This little boost of motivational confident is like medicine to a sick child. It just makes the pain tolerable and easy to endure.


When an individual expresses not only their support, but also how they feel about a person, they’re letting them know that their life matters to others. This is especially important for individuals going through self-esteem issues.


How Can You Show Love


Using love as a healing tool is an essential part of developing healthy relationships. One of the foremost ways you can implement this into your daily relationships is to let those around you know how you feel about them.


Seek to practice understanding and patience as you deal with those going through hard times. In addition, never be afraid to express your love and support for them. Your kind words and consistency may be just what they need to endure.


As you continue to practice love as a healing tool, understand that karma is real. What you put out will surely come back. Therefore, continue to place love at the forefront as it truly heals, or at the very least makes everything more bearable.
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A Natural Remedy Plan For Pain

1/15/2020

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Doctors and especially holistic practitioners have found that a well-rounded approach is the most effective method in managing chronic pain.
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This includes using natural remedies such as garlic and turmeric as anti-inflammatories along with mind-body practices like yoga and meditation and strength building exercises. Warm baths, massage, acupuncture, and taking frequent rests throughout the day can help to effectively manage pain.
It is found that eating a diet of mostly vegetables, whole grains, nuts, and fruits and eliminating or reducing sugar intake helps to keep inflammation down to keep pain to a minimum, and supports a stronger body and immune system.
Natural remedies also involve practices such as deep breathing, which is a very simple and easy habit to get into and one that can be easily incorporated into a well-rounded pain management plan.


 ​Deep Breathing Exercises For Pain

There are a few different breathing exercises for chronic pain, but the first thing you want to do is be aware of your natural way you breathing.
Place your hand on your abdomen and breathe naturally. If nothing is happening with your abdomen then place your hand on your chest. If your chest is moving up and down then you are shallow breathing.
Deep breathing is breathing from your diaphragm. This is what makes your abdomen go up and down. Get in the habit of diaphragm breathing by doing so every day.

Deep Breathing Exercise #1

Exercise Steps
  1. Lie down on the floor and point your toes up toward the sky.
  2. Press your shoulders down and your heels down and at the same time press your back, butt, and thighs in to the floor.
  3. Breathe in through your nose, hold for ½ a second, and then breathe out through your mouth. Repeat at least ten times.
You can repeat this exercise at least three times a day.
This exercise will help alleviate stress you and help get toxins out of your body. If you have a hard time lowering yourself to the ground then ask for help or use stable furniture as a prop. It is important that you lie on a hard surface.
You can also do these exercises on a couch or the bed, but they are much more effective if you lie on the carpet or a mat. The hard surface is part of what helps you breathe better.  

Deep Breathing Exercise #2

This exercise requires a chair that supports your whole body, including a wide seat, a tall back that supports your head and a design that allows your feet to be firmly planted on the ground. Any large office chair will do, but you can also buy a high back dining armchair as well. You can call it your breathing chair.

Exercise Steps
  1. Sit in such a chair with your arms resting on both sides and a tall back that can support your head.
  2. Scoot your butt to the back of the chair and make sure your head and arms are supported.
  3. Look straight ahead of you and keep your feet flat on the ground.
  4. Press your whole body into the chair and press your feet into the ground.
  5. Relax at the same time. Make sure your arms are well supported on the armrests.
  6. Close your eyes and inhale slowly through your nose to the count of about 4 seconds, making sure you’re breathing in from your diaphragm and abdomen and at the same time raise your hands above your head.
  7. Hold your breath to the count of two and exhale though your mouth to the count of ten and at the same time bring your arms back down to the armrest.    


Deep Breathing Exercise #3

​Wherever you are, wherever you go you can take this exercise with you and keep doing it as much as you like, with some breaks in between. This breathing exercise is for when you are either very stressed or start feeling pain.

Exercise Steps
  1. When possible choose a place that has the freshest air possible. 
  2. Breathe in through your nose and imagine a picture that means life to you whether it be an ocean, a tree, or your child, it does not matter just picture it as you are inhaling deeply through your nose hold the fresh air for a second.
  3. Exhale through your mouth and as you exhale through your mouth and imagine tiny particles releasing back into the air. You can pick any color you want the particles to be.
  4. As you exhale, the particles represent the pain, the toxins, and any negativity being released out of you.
You can repeat this exercise as many times you wish. 


Making Deep Breathing A Habit
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​Deep breathe up to six times a day breaking it up from the early morning until the end of the day. The exercises mentioned above can be incorporated into your six daily deep breathing moments. You can choose which ones you want to do.
You can also do the simple 4:7:8 deep breathing routine anytime and anywhere throughout the day, and especially during times of stress and increased pain.
Learn them all and rotate them around and soon deep breathing can become a reflex for you that will seamlessly flow into your daily routine. 

 Let deep breathing help you get your life back.  

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How Deep Breathing Can Help Improve Your Immune System

1/8/2020

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​One of the greatest threats to the efficiency of the immune system is stress. Stress is sometimes referred to as the “fight or flight” response or you could say the “deer in the headlights” look or thought process or lack thereof. In stress, you can think too much and stop breathing properly as a result. Breathe and deep breathing helps make everything work in the human body.
We cannot function without breathing and the oxygen that it carries with it. The better the air quality and the deeper you breathe the more you can help your immune system work properly. Teaching yourself to routinely deep breathe can improve your overall immune system.

How Deep Breathing Helps The Immune System

Every hour, every day, and every year cells regenerate, and cannot regenerate without oxygen. Breathing is the fastest and most efficient way for our bodies to get oxygen. Deep breathing helps our immune system regenerate cells in order to fight infection and any other ailments that try to bring our bodies down.
When you deep breathe, you stop the fight or flight from happening in your body and mind. Taking a deep breath allows you to think and move forward with your day. It will help you keep strong and carry on with your life.

Exercise Requires Oxygen Needed For The Best Immune System

There is no hiding the fact that exercise helps keep the immune system strong. The oxygen and deep breathing that exercise forces you to do is part of what helps keep you strong. Just deep breathing during the day can also help you maintain a healthy mindset.
By simply deep breathing through your nose or mouth, seven times a day can greatly increase the efficiency of your immune system.
Yoga, Pilates, and meditation are excellent practices to help you deep breathe. People are living longer and are staying stronger. Yoga, Pilates, and meditation are not just trends, they really do help you breathe deep and improve your immune system.
Certain things cannot grow where there is oxygen. This is why one of the latest dental trends is an air pick. The more oxygen you can get under your gum line, the less bacteria will grow. Deep breathing through your mouth will help fight the bacteria that can easily grow in your mouth.

Deep Breathing Helps Digestion

The food we eat and the water we drink help to keep our immune system strong. Breathing deep will help our overall digestion system, which is extremely important to the health of our immunity. Our immune system is working all the time for us, but it is not until we get sick that we think about it.
If you maintain a healthy lifestyle, exercise, eat whole foods, sleep, and incorporate deep breathing into your daily life, you can help to maintain a healthy immune system that will not have to work overtime.

Deep Breathing Helps Carry Toxins From The Body

One of the functions of the immune system is to eliminate toxins from the body. Deep breathing helps the immune system do just that. Every day we can be exposed to viruses and other bacterium that is floating through the air and that we breathe in. A strong immune system will help when you go to places like work or stores when you cannot control the quality of the air you breathe.

Final Thoughts
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Deep breathing is a very simple practice you can adopt to help your immune system. The best part is that you can breathe deeply anywhere and anytime, it is free and takes very little time and effort to reap its many benefits.
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Growth Mindset How-To’s

1/1/2020

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In order to understand how to take on the practice of creating a growth mindset, first, take a look at the difference between the two mindsets; a fixed mindset and a growth mindset.

A Fixed Mindset

A fixed mindset, especially in the area of academics, intelligence, and study dictates that it is what it is or that the status is fixed, unchangeable and with no room for growth or potential. 

A Growth Mindset

A growth mindset takes on a different perspective. A growth mindset takes on challenges as a way to expand and grow. It also dictates that there is room for hard work, learning, and achieving.

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How to Gain a Growth Mindset

Exercise Your Way to a Growth Mindset

You might be asking, “What does exercise have to do with gaining a growth mindset?” The answer is there is a different type of exercise you can do. It’s not the physical kind – it’s the mental kind. 

When you exercise your brain, you give this muscle a chance to grow and expand over time. If you want to gain a growth mindset, you need to take on new, challenging things. Once your brain sees that it can overcome challenges, taking on more challenges becomes easier over time. Once your mind recognizes you are taking on something new, fear can become minimized and new things will be placed in the part of your brain compartmentalized as something not to be feared. 

Work Hard

If you have a certain learning capacity and accept that this is your limit, then that will be your limit. However, on the other hand, if you work harder, take on more learning, and then work even harder, you will begin to notice a shift. You will begin to challenge your own status quo. 

The harder you work the more results and rewards you will see. You will shift your mindset to understand that the more effort you put in, the more effort you will get out. It doesn’t have to stop at a certain static place. You can work hard, you can put in more effort, and you can achieve different results.

Stretch Yourself

Have you ever heard a point of view or a perception that was astonishing and bold? Do you sometimes see how other people set the bar a bit higher, try new things, and work harder? Just because you have to work harder, does not mean you cannot be more successful. Take some time to examine a certain area of your life, such as academically, and see if you can’t think outside the box, enter new territories, and achieve higher goals.

After all, anyone who has made a medical breakthrough or achieved a higher goal has probably done so by working harder, trying new things, and stretching way outside of their comfort zone; and you can too. 


Do You Fall Into The Trap of Comparing Yourself to Other People?

If you are human, you have done it. You compare yourself to other people. The good news is that people out there compare themselves to you and the not-so-good news is that you do it, as well. While neither is beneficial, it is simply part of human nature, it’s how we grow, it’s how we strive, but sometimes, unfortunately, it’s an excuse to give up, as well.

 A Fixed Mindset

If we don’t have something to compare ourselves to, you might reason, then how will we learn to achieve and grow? Sometimes, when we compare ourselves to others, we have something to gauge our success and failure with and, therefore, a measure of where we can do better and achieve more.

However, unfortunately, for those with a fixed mindset, this does not occur at all. There is actually a reverse method of thinking. That reverse method tells us, since we are not as good as the other person, we might as well just quit.

Do you ever find yourself viewing someone else’s success as only a way to make yourself look bad? If so, you are not alone in this thought process. For some, the success of others equates to highlight their own failures. Excuses are made such as the other party being luckier or having it easy. Another excuse is to say everything just comes easily to that person or, even worse, use their success to highlight some other unrelated shortcoming. What if you could re-train your brain to adopt a mindset of growth?

Growth Mindset

On the opposite end of the spectrum is a growth mindset. You can give yourself the opportunity to change and grow over time as you learn to re-train your brain to a growth mindset. When you view someone else’s success as a way to strive harder, do more, and work harder, you re-train your brain to view this not as an excuse to stay status quo, but as a reason to thrive.

If you choose the thought patterns that intelligence can be developed and you can most certainly train your brain to reach higher heights, you will see a radical change in your life. Once you get that your self-image has nothing to do with failing at something and that this failure is actually a path to higher learning, you will be at ease in your own skin.

Wouldn’t that be nice to be at ease in your own skin? If you change your mind, you can re-train your brain to view failure as a stepping-stone to new successes. You will begin to understand failure as a learning tool and not as a way to define your image. 

Other people’s success could be a way and a means for you to learn, grow, and, most importantly, be inspired. 

How do you approach your health? How about your health challenges? If we use a growth mindset approach we might look at our health challenges as puzzles to solve and maybe even enjoy the process.
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The Nutrition And Health Benefits Of Buckwheat

12/25/2019

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Time and again nature reminds us just how good it is at creating nutritious and healthful food for humans to consume. Why so many of us reach for factory made junk is a mystery, when we have at our disposable nature’s perfect plant food gems, and buckwheat is a perfect example.
 
What is Buckwheat?
 
Buckwheat is a type of shrub-like plant native to the temperate regions of East Asia. The plant is bright green, having broad heart-shape leaves and white flowers, and its seeds are harvested for use.
Buckwheat tends to be short and broad, easily forming a notable level of ground coverage. Its cultivation in China dates back to 1000 AD.
 
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Currently, buckwheat is cultivated worldwide with most of it growing in China, Japan, and North America. Over 14 species of the plant exist with two of them being cultivated species and the remaining existing in the wild.
 
Nutritional Content
 
Buckwheat contains a rich nutritional profile of protein, minerals, and fiber.
 
  • The levels of copper, zinc, and manganese exceed the levels found in other cereal grains. The significant bioavailability of copper, zinc, and potassium also makes buckwheat a desirable addition to any diet. In addition, buckwheat does not contain gluten so people with gluten sensitivities or intolerance may safely consume pure buckwheat flour, groats, and grits.
  • The protein content of buckwheat exceeds that of oats, one of the best plant sources for protein. Its protein content includes all eight essential amino acids with a strong concentration of lysine at six percent of its nutritional profile.
  • Buckwheat grains contain high quantities B-complex vitamins, especially riboflavin (vitamin B2) and niacin (vitamin B3).
  • The grains contain high levels of soluble and insoluble fiber, which helps with digestion and elimination.
  • Gluten free so ideal for those with Celiac Disease or gluten sensitivity.
 
Health Benefits
 
People derive many health benefits from adding buckwheat to their diet.
 
  • It is good for diabetics. The high fiber content slows the absorption of glucose in the bloodstream, helping to maintain healthy blood sugar levels and possibly lowering A1C.
 
  • It supports the immune system. Copper, zinc and potassium are key minerals for establishing and maintaining a healthy immune system. Copper also supports the production of red blood cells.
 
  • It helps heart health. The magnesium content of buckwheat assists with lowering blood pressure building balanced cholesterol levels.
 
  • Buckwheat fights inflammation a precursor and symptom of many systemic diseases. The polyphenols, water-soluble plant pigments with antioxidant properties, found in buckwheat combat inflammation and dysfunctional clotting in blood vessels.
 
Purchasing And Preparing
 
The seeds of the plant are harvested and processed in a variety of ways to make them available for various uses. After removing the hull from the three-sided triangular shaped seeds, they may be added to cereals, coarsely ground into grits, finely ground into flour or roasted to make kasha.
 
Preparation methods for buckwheat groats and kasha include boiling, steaming and baking. The dishes serve the same role in meals as potatoes or rice. Buckwheat flour may also be added to sauces and gravies to give thicken them and give them additional color.
 
Other uses for buckwheat include:
 
  • Providing honey bees with nectar which they transform into a dark strongly flavored honey
  • A component of livestock feed to be used in combination with corn, barley or oats
  • As a cover crop to prevent weeds before planting another crop
  • As a fertilizer crop to be plowed under to return nutrients and moisture to the soil prior to the next planting
 
Buckwheat is a versatile and nutritious plant. This gluten free and nutrient dense food grows quickly making it a plentiful food source. Some people get a skin rash when they eat buckwheat so monitor yourself for sensitivity. 
 
Buckwheat is widely available and lends itself to a variety of preparations such as breakfast cereal, porridge pancakes as well as grain salads, pilafs, Asian Soba noodles, snacks and in baked goods.
 
If you find the flavor of buckwheat too heavy or bitter, try blending it with other grains.
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4 Ways To Stay Mentally Fit

12/18/2019

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As we get caught up in the daily grind of taking care of everyone and everything else, we can forget to take care of ourselves. It’s easy not to pay attention to what we eat, when we exercise or how we stimulate our brains, which is a necessity that’s almost always overlooked.
 



Just like our bodies need exercise to stay fit and youthful, our brains also need a good daily workout to ensure that our brain cells remain healthy and vibrant well into our golden years. Feeling proactive about your health and taking things into your own hands can mean the difference between aging gracefully and withering away.
 
Staying mentally healthy enables us to stay attentive, efficiently manage our relationships, and deal with challenges and stress. It also helps you connect with who you are as a person and allow you to take pride in yourself and your abilities.
 
 4 ways to keep your mind stimulated:
 
1. Search for knowledge

Numerous studies have been done on the correlation between the amount of knowledge you surround yourself with and the wellness of your cognitive functions.
 
Nowadays, information can be retrieved with the touch of a button, giving you the opportunity to immerse yourself in an ocean of books, podcasts, articles, and even mentally stimulating games, such as jigsaw puzzles, Sudoku, crossword puzzles, word searches, and a wide range of others.
 
When you learn something new, or engage in any sort of mental activity, you build new neural pathways in the brain, and the more connections each of our neurons has with other neurons, the more perceptive it is.
 
2. Form healthy habits

Even the task of writing down your goals helps keep you mentally alert. It gives you something to plan and look forward to. It also keeps you engaged in something that boosts your brain cells while giving your emotions an outlet.
 
Make it a point to try something new every month, like a new hobby or new exercise routine.
Challenge yourself to read a different book each week or eat at a new restaurant every now and then.
 
These tasks keep your mind on alert, mainly because you’re engaging in the process of learning, and, in addition, because you’re stepping out of your comfort zone. All these factors help boost concentration levels, as well as your confidence in your abilities to try new things and meet new people.
 
3. Exercise, preferably outdoors

Regular exercise releases ‘feel good hormones’ into your bloodstream, boosting your mood, and elevating memory and concentration levels.
 
Mixing up workout styles or trying out a new jogging route helps form new patterns in your brain which means more neural pathways, and less cognitive decline. To make the most of exercising, try taking your workout to the nearest park where you can connect more with nature, breathe in some fresh air, and get a healthy dose of vitamin D.
 
Vitamin D is known for its ability to prevent depression. Plus, any type of physical activity helps eliminate brain fog, boost energy levels and alleviate stress.
 
4. Manage stress

We all deal with stress and anxiety on a daily basis. But when cortisol (the stress hormone) levels are left unchecked, they start messing with your overall well-being. That’s why it’s smart to invest a few minutes each day in releasing that negative tension regularly built up by stress. You can do this through meditating, practicing mindfulness, yoga, or prayer.
 
Therapy is also a great way to express your emotions in a constructive, nonjudgmental environment that allows you to set time aside for your needs. Whichever medium you prefer, the aim is to improve your state of mind while gaining a sense of serenity and control over your emotions and mental happiness.
 
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​Emotional Freedom Technique Can Change Your Life

12/11/2019

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The Emotions Freedom Technique (EFT) is a widely respected, well-researched way to help you end emotional and physical distress and pain.  Developed by Gary Craig, EFT is also known as “tapping.”  EFT helps to correct energy flow in your body to relieve stress, pain, physical ailments and to improve physical and mental performance. 
 
EFT is Based on Chinese Meridians
In Chinese medicine, ailments are the result of disruption to the flow of the body’s energy.  These energy paths, or meridians, control our body’s emotional and physical health.  Any disruption in the flow of energy can cause stress and pain. 
There are 12 meridians on each side of the body.  Every meridian corresponds to an internal organ.  When the energy flow through a meridian is disrupted, people experience emotional and physical stress.  This stress can translate into anxiety and pain. 
EFT restores the flow of energy through the meridians allowing people to experience relief of emotional and physical symptoms. 
 
Why Tapping?
Unlike acupuncture, which focuses on physical causes for energy flow disruption, EFT corrects the emotional breaks in the meridians.  Tapping restores energy flow at set points in the meridians that correspond to emotional breaks.  EFT allows a person to correct emotional issues and receive improved physical and emotional health. 
Different types of taps, from gentle to forceful, correct the meridians, and restore energy flow. Fixing the energy flow helps to create a positive attitude and healthy body.  Balanced energy flow throughout the meridians improves overall well-being.
 
Research
Many universities, including Stanford and Harvard, have studied the underlying basis of EFT.  Similar to research for acupuncture, energy flow within the body, and the harmful effects of meridian disruption have been studied and documented.  EFT has undergone multiple peer reviews with repeated positive results.  Because EFT has minimal side effects, it has become a useful tool for alternative medicine.  Some people do not experience benefits from EFT, usually because they have not adequately learned how to do the technique. Most studies show that EFT is effective for emotional and physical ailments and helps a wide variety of people all over the world.
 
Benefits of EFT
EFT can help end emotional pain from anxiety, PTSD, and phobias.  Restoring the meridian energy flow throughout the body allows the mind to overcome these challenges.  EFT also improves or relieves many types of pain, including migraines, muscle pain, and stomach upset.  EFT can help people to manage the stress and strain of chronic conditions.  These physical ailments are thought to be caused by negative emotions that disrupt the body’s physical energy flow.  Overall, people reported more profound relief and longer-lasting results using EFT than by only using various forms of traditional medicine, including pills and therapy.
Because EFT restores energy flow, many participants have reported improved physical performance.  Athletes and those looking to lose and maintain their weight have been helped by EFT.  Many physical problems that limit a healthy lifestyle are based on negative emotions.  EFT helps correct the meridian flow, balances energy, and can lead to improved physical functioning. 
 
Performing EFT
Trained EFT practitioners can help you get started performing EFT.  You can also perform EFT on your own.  EFT involves four steps:
  1. Identify the Issue
  2. Access the Intensity
  3. Tapping Sequence
  4. Test the Final Intensity
To correctly perform EFT, you must first identify and understand what emotional issue or fear is blocking your energy flow.  EFT is performed on one issue at a time so that a person can experience and gauge their improvement results.  Next, rate your issue on a scale of 1 to 10 for how much distress your issue is causing you.  This allows you to determine how effective your EFT session has been when it’s completed. 
Your EFT session statement focuses on both the issue and your acceptance of yourself, despite the issue you are facing.  An EFT statement might be, “Even though I have (this issue), I completely accept myself.”  Your EFT statement becomes your mantra during your session.
The tapping is done along the meridian lines at hot spots that correspond to your emotional issue.  Practitioners can help you develop the right combination of tapping intensity to restore your energy flow.  Once your session is completed, you again rate your distress, to judge your improvement from the session.  Dropping from a level 10 to a level 5 means you’ve achieved a 50% improvement.
 
EFT can help you change your life.  With proper practice, it can relieve emotional and physical pain by restoring the energy flow through your body’s meridians.  EFT is a proven alternative medicine technique that has helped countless people.  

If you'd like to try it or learn more you might try https://www.thetappingsolution.com/  or https://emofree.com/ 
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​Why Kindness Is So Important

12/4/2019

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"Constant kindness can accomplish as much as the sun making ice melt. Kindness causes misunderstandings, mistrust and hostility to evaporate." Albert Schweitzer

Kindness seems to be missing in today’s society. People are more connected to their devices than to what is happening around them. They are self-absorbed. Kindness is oftentimes the last thing they think about.
Without kindness our world would be filled with strife, discontent and anger. We’d see relationships fall apart or never start, countries disintegrate into constant war and our world completely changed.
According to Dr John and Julie Gottman – founders of the Gottman Institute, which studies relationships – every successful relationship is, in the end, supported by kindness. What’s more, they claim the most important time you should be kind is during some type of conflict, such as when you are arguing with a partner and yet, this is the hardest time for most people to be kind.
“Kindness is about showing empathy, acceptance and tolerance,” explains Lawrence Stoyanowski, a Vancouver-based therapist. “It’s about being able to scan your partner for things to appreciate rather than criticize.” Stoyanowski follows the principles set out by the Gottman Institute.

Why Kindness

As children and even as adults, we look for kindness from our family and friends. We give and receive kindness every day in some form.
Kindness moves us. We remember past kindnesses done to and by us. Kindness nourishes, heals, strengthens and uplifts us.
Many studies have shown that kindness though, is not only a good moral value but it is good for you. It benefits your brain, your body and your emotions in many ways. It is a foundation for a meaningful life.

Here are 6 reasons why kindness is so important.
  1. Kindness makes us happier. When we perform random acts of kindness, we activate areas of pleasure, social connection and trust in our brains.
  2. It creates a positive loop in our mind. Kindness makes you happier and happiness makes you kinder. When you are happy, you are more likely to feel giving and kind towards others.
  3. Kindness can create social connections and bonding. As humans, we’re preprogrammed to be a part of a group. Being a part of a group, a social connection of some type, enhances our physical performance and boosts mental clarity. Being kind allows us to be a part of a group.
  4. Kindness helps with the healing process. When healthcare is delivered with kindness it can hasten the healing process, thereby shortening hospital stays. Kinder care leads to a range of outcomes including reduced pain, lowered blood pressure and less anxiety for the patient and caregivers.
  5. Kindness can decrease or help prevent diseases. Kindness lowers our stress and anxiety levels and decreases pain because of the endorphins and feel-good hormones released at the time of the act.
  6. Positive emotions from kindness boosts your vagus nerve which regulates blood sugar. This helps the body prevent diabetes, strokes and heart disease.

​Altruism has been shown to stimulate the reward area of our brain. Studies suggest that we get high on being kind. No matter how inconsequential an act of kindness might be, it is good for you. Without kindness life would be lonely, filled with anger and desolation, disease and stress. But when kindness is both given and received with no expectations in return, our lives are calmer, happier and we build meaningful connections to others.
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​Hands On Methods To Get Your Kids Active

11/27/2019

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With electronics quickly becoming a child’s activity of choice, it can be difficult to encourage your kid(s) to get up and go outside for the afternoon, but, you need to push them. There are many ways to get your children active and living a healthy lifestyle without feeling like the evil queen or king!
 
According To The National Association For Sports And Physical Education:  

  • School aged kids should avoid more than two hours of inactivity.
  • They should engage in extracurricular physical activity for a total of 1 hour each day and that should be broken up into some form of physical activity for 15 minutes or more several times throughout the day.
Regular physical activity is detrimental in a time where child obesity rates are at epidemic levels and many kids are overweight. In fact, the percentage of obese kids age 6–11 years old is 18%, and adolescents aged 12–19 years is nearly 21%. Kids are getting Type 2 diabetes at staggering rates and some are dying before the age of 18 due to obesity related conditions. A lot of this problem is attributed to the lack of regular movement, and way too much junk food in our kid’s diets.
 
Now, this does not mean that your child needs to be involved in 5 different sports every single day. They just need to be active more than they are sitting down to watch TV, play video games or chat with friends online.  
 
Sound fitness practices always begin at home, and when parents take the time to implement sound strategies, like, those listed below they ensure a much healthier present and future for their kids.
 
At Home Fitness
 
If your child is not interested in sports or group activities, there are a few at home physical activities you can engage your child in. Also, keep in mind that kids model their parent’s behavior and really they just want to spend time with you.

The best way to get kids active is by making it a family affair, where everyone is involved, and where it is not portrayed as a chore, but, as something that is fun to do.


  • After dinner walks. Encourage your kids to take a walk with you around the block after dinner each night. Bring the dog for some added excitement or make it a parent daughter/son walk where everyone walks together and spends some quality time.

  • Nature hunts. Another fun way to encourage fitness is to create nature hunts where you will go out to look for specific things in nature. A list can be made each week of things that need to be found and cool prizes that are awarded the winners. Depending on the age of the kids, this can also be a great way to encourage child development, for example, for younger kids the list might include black rocks or purple leaves, and the search can yield both positive fitness and cognitive results.

  • Household chores. Provide your children with a list of chores that they need to do everyday. Simple tasks such as vacuuming, picking up the family room, picking up all their toys, etc. are perfect for those short 15 minute bursts of activity.

  • Play with your kids. Make time every day to play games with your kids. Depending on their age, the activities may vary, but, for young children playing hide and seek or tag in the yard is a good choice. For older children playing tennis or baseball are both good options.

  • Allow your kids time to socialize. Give your kids time everyday to go out and play with their friends. Socializing is important for proper development and is guaranteed to get your kids moving and active.

  • Set a good example! Children are followers, you need to lead by example. If daddy runs every day, chances are your son/daughter will want to run too. Go for a bike ride every afternoon and make sure your kids see how enthusiastic you are. It will get them involved and excited to be doing something just like you.

Extra Curricular Activities
 
Extracurricular activities are a great way to get your kids the recommended level of physical activity and without much effort from you. Consider enrolling them in an after school club or sport, such as, the ones listed below.
 
  • Karate. Karate is a great option because it’s a full body workout, lasts at least an hour, improves their self esteem and hosts competitions.

  • Gymnastics. Gymnastics is another sport that works the entire body and helps improve a child’s level of confidence.

  • Swimming. Swimming, regardless of whether or not it is on a team, is one of the top-rated workouts for children. The sport is easy on the joints, but, still works the entire body. Swim teams also have weekly competitions that are great for confidence building and social growth.

  • Baseball. Baseball combines cardiovascular exercise with strength training and is a highly social sport. Your child will learn social skills, such as, being a team player and they will be excited to step up to the plate knowing their teammates are cheering them on.

  • Dance. Dancing is a sport that works the entire body and helps with memory, social skills and overall physical health.

Remember..
 
Getting your children to live a healthier lifestyle and become more active is not all that hard to do.      It just takes a leader, an encourager, and a listener.
 
You need to make sure your children see you being active, encourage them to get involved in a sport or go out with their friends, and listen to what they’re telling you about their body and what they are interested in. 
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5 Simple Benefits of Eating Nuts

11/20/2019

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Whether you love them or hate them, there's no denying that nuts are great for your body. They come with plenty of health benefits, and they are super easy for keeping on hand for a quick snack, so here are some of the main things you can expect when you add nuts to your diet.
 

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1. They help you to lose weight
When you look at the calories in nuts, you might be surprised, shocked and even put off the idea. However, not only do they have plenty of protein that will help you feel fuller for longer, the fats they contain are actually good fats that won't do your body any harm when consumed in moderation. Rather than being tempted to snack on foods which are higher in calories, you'll fill up quicker on nuts and won't overeat as easily.
 
2. Nuts help to lower cholesterol
Struggling with high cholesterol can leave you feeling not quite right, and it can be dangerous for your body too. While it might seem like a common issue, you should try to lower your cholesterol if it is too high. Nuts are one of the foods that you can eat in order to achieve a healthier cholesterol level.
 
3. They are a great source of calcium
With the constant debate of whether we should be eating dairy or not, and the increase of people going vegan (either for health reasons or fashion), almonds serve as a brilliant replacement in order to get the calcium that our bodies need. From helping our teeth and nails to improve the condition of hair and skin, we all need calcium and nuts can provide it.
 
4. They can reduce inflammation
Inflammation in the body can cause a huge amount of health problems. From stomach aches to joint ache and other issues like arthritis, reducing inflammation is important if you want to feel healthy and strong. You can include nuts in your diet by adding them to salads, stir fries or even just snacking on them during the day.
 
5. Nuts are a good source of fiber
It's not just calcium that you'll get from nuts - you'll also get a good dose of fiber. Many of us struggle to get enough fiber in our diets, and this can lead to easy weight gain, stomach and bowel problems and overall fatigue. Almonds are particularly good at providing fiber, but hazelnuts, Brazil nuts and walnuts will help you too.
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