14 Simple Things to Do When You’re Feeling Lonely or Experiencing Loneliness!

 During the pandemic, loneliness has spread almost as fast as the virus. Maybe you’re cut off from family and friends. Maybe you miss the daily interactions at your office or neighborhood coffee shop.

While recent events have created new challenges, loneliness has long been a part of daily life. It’s natural to need a community and a sense of belonging. However, these feelings are manageable.

Learn how to deal with loneliness when you’re alone or in a crowd. 

Try these 14 simple things that will help you to feel more content and connected.

Connecting with Others

The quality of your relationships matters more than the quantity. Build a network of support where you can feel loved and cared for.

Try these techniques:

1. Stay in touch. Make your family and friends a top priority. Block out time to spend together on a regular basis. Take the initiative to plan outings and parties. Set up weekly coffee dates and phone calls.
2. Open up. Allow yourself to be vulnerable. Express your thoughts and feelings. Talk about sensitive subjects. Pick a quiet time and place. Slow down and listen to each other.
3. Maintain boundaries. Healthy relationships are based on respect and trust. Understand your limits when it comes to personal space and making commitments. Let others know how you expect to be treated.
4. Express appreciation. Strengthen your relationships by showing gratitude and affection. Thank others for their kindness. Recognize their talents and accomplishments.
5. Volunteer your services. Helping others puts your own troubles into perspective and makes you feel more connected. Sort cans at a local food bank or go grocery shopping for an elderly neighbor.
6. Join a club. Find others who share your interests. Start a running group or browse through Meetup for events that interest you.
7. Prepare for transitions. There are times in life when you’re more likely to feel lonely. If you're moving to a new city or getting divorced, be proactive about staying engaged.

Appreciating Your Own Company

Do you enjoy spending time alone? Treating yourself like a beloved friend will help you to see solitude as a positive experience and relate more successfully to others.

Keep these ideas in mind:

1. Accept yourself. There’s a difference between being alone and being lonely. Value yourself for who you are. Let go of judgements and embrace your feelings.
2. Build your confidence. Think about the purpose of your life. Clarify your values and use them to set meaningful goals. Give yourself credit for making an effort.
3. Limit screen time. Do you use your devices to distract you from your thoughts? Put your phone away for a few hours a day. Turn your TV off unless you want to watch something specific.
4. Continue learning. Devote your extra free time to acquiring new knowledge and skills. Take courses online or attend classes at a local university. Read books and listen to podcasts.
5. Find a hobby. Fill your leisure time with challenging and enriching activities. There are hobbies to match any kind of interests or budget. Browse through magazines or ask your loved ones what they enjoy doing.
6. Seek balance. Most adults need some time to socialize and some quiet time for themselves. Find the schedule that works for you.
7. Consider counseling. If you have these feelings much of the time, it could be a sign of more serious issues such as depression, and professional help may greatly benefit you. Call the free federal hotline at 1-800-662-HELP to find resources in your area.

Loneliness can have serious consequences for your physical and mental health. If you feel empty and isolated, reach out to friends and family or talk with a therapist. You deserve to have positive relationships with yourself and others.

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A 5-Minute Guide to Maximize Your Workouts and Fitness Nutrition!

 There’s some truth in the saying that you are what you eat. If you want to be a fitness buff, it’s important to follow a healthy diet.

It’s easy to feel overloaded by the nutrition information provided by daily news and the diet industry. That’s especially true when some advice seems to contradict each other, and you’re trying to maximize your workouts as well as your general wellbeing.

Still, it’s worth paying attention because the foods you choose and the way you eat can help make your workouts more effective.

Find out what you need to know with this quick guide to fitness nutrition.

How to Eat Before and After Working Out:

1. Keep it light. When you’re preparing to work out, you want to eat enough to give you energy and stabilize your blood sugar. On the other hand, overeating could weigh you down. Many adults prefer to have a small snack before exercising but finish any large meal at least 3 hours in advance.
2. Consume carbs. Focus on carbs for your pre-workout snack. They’re easy to digest, so your body stores them in your muscles as glycogen and breaks them down when you’re exerting yourself.
3. Monitor your protein. Most adults need to get about 10 to 35% of their daily calories from protein. If you’re trying to build muscle, you may need slightly more. Your body can digest protein more efficiently if you spread your intake out throughout the day.
4. Choose whole foods. Energy bars and protein powders can be convenient and safe for most adults. However, you can also get the nutrients you need from a wide range of ordinary unprocessed foods.
5. Drink fluids. Staying hydrated enhances circulation and prevents fatigue. The American College of Sports Medicine recommends about 3 cups of water before a workout, one cup each 20 minutes while you’re exercising, and three cups afterwards.
6. Understand electrolytes. Plain water is adequate for most fitness programs. However, sports drinks may be helpful if you exercise at high intensity or for more than 90 minutes. These beverages contain additional ingredients, including electrolytes, which are essential minerals like calcium and potassium that you lose when you perspire.
7. Refuel your body. Eating after a workout aids recovery. Have a snack if your next meal is more than 2 hours away. Choose foods high in protein, such as milk or fish.

How to Eat the Rest of the Day:

1. Calculate your calories. You could wind up gaining weight if you overestimate how many calories you burn while exercising. Keep a journal if you need help tracking your activity level.
2. Increase your fiber. Eating foods rich in fiber is beneficial for any fitness level. It can help you manage your weight, lower your cholesterol, and maybe even increase your lifespan.
3. Start with breakfast. The first meal of the day replenishes your energy and helps you say alert. If you work out in the mornings, finish your meal at least an hour before exercising, or wait until afterwards. You may be comfortable working out on an empty stomach, or you may need a snack first.
4. Consider supplements. What about those shelves of performance aids you see at the supermarket or health food store? They can’t replace a healthy diet, but they may help if you train intensely or have dietary restrictions.
   
5. See your doctor. For individual nutrition advice, talk with your doctor or a registered dietician. They can advise you about specific supplements, meal plans, and other options.

Taking care of yourself involves many choices. Along with eating a nutritious diet, be sure to manage stress, exercise regularly, and sleep well. Your lifestyle can help you lead a longer and more active life.

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Want to Walk To Lose Weight? Here’s How to Get Started Today!

 Walking is an excellent form of exercise that can aid weight loss and provide other health benefits. Still, compared with other forms of exercise, many people don’t view walking as effective or efficient for weight loss.

(1) Start your walking exercise by timing yourself.  You don’t want to become too tried to make it back home.  Check your watch when you begin, and walk around one block over and over until you get a little tired.  Check your watch to see how long you have walked.  That’s the length that your walks should be for the first week or two.  If you get tired on the way home, stop, rest then walk some more.

(2) Maintain the same level of exertion for your entire walk.  You will be asking your heart to work hard (but not too hard) for your entire session.  Your hearts gets the biggest benefit from a sustained workout.  If you come to a hill, slow your pace to maintain the same level of exertion that you had on ground level.

(3) If the temperature is hot or humid your workout will seem harder.  Adjust the speed and intensity so that you stay at the appropriate exertion level.  

(4) If the temperature soars over 95°F with 80% humidity, limit outside exercise to no more than 30 to 45 minutes.

(5) Establish a rhythm to your exercise routine.  Using music can help you to do this.  The rhythm helps you perform each repetition within a set with the same gusto!

(6) Be kind to your feet.  Exercise in shoes that were designed for the job or you are giving an open invitation to aches, pains and even stress fractures in your feet and legs.

(7) Pick the right kind of shoe.  Walking or running shoes absorb the shock of your stride.  This is thanks to a slightly elevated heel that also helps to prevent injuries to the leg muscles and tendons.

(8) Tennis and other types of athletic shoes absorb the impact of sideways movement and quick turns.  

(9) Women who typically wear high heels should avoid flat tennis type shoes because the sudden shift in foot position could cause strain.

(10) Buy new shoes often.  They may last for years, but looks are deceiving.  They will lose their shock absorption within just a few months.  If you walk fewer than 25 miles a week a new pair is in order every four to six months.  If you walk more than 25 miles a week, they should be replaced every two to three months.

(11) Examine the patterns in your existing shoes and/or take them along when shopping for new ones.  Your wear patterns might help the salesperson pick out the best pair for your feet.

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How to Exercise Effectively to Burn Belly Fat!

 These moves will ignite every inch of your core and then some. When many people think of losing weight, one of the first things that comes to mind is getting a totally toned and taut tummy.

Here's on How to Exercise Effectively to Burn Belly Fat!

(1) To get the best fit wear or bring along the same kind of socks that you will be exercising in.  Shop in the afternoon in case your feet swell during the day.

(2) After your warm up, exercise for more than 30 minutes per session if you want to lose weight.  Otherwise, three 10 minutes sessions per day will protect against disease and a healthier lifestyle.

(3) Wear loose fitting clothing that breathes well.  You can use layers of clothing to stay warm and dispel perspiration and heat.

(4) Avoid drinking coffee, alcohol or other diuretics before or while you exercise.

(5) If you are a morning person, exercise after you have been up and about for at least 10 minutes.  While sleeping, sometimes fluids can pool throughout your body even in disks in the spinal column, ligaments and muscles.  If you get up and immediately begin to exercise, the accumulated fluids can cause major injury such as a herniated disk.

(6) Avoid exercise right after eating.  Both your intestinal tract and your muscles will need extra blood to function.  The conflicting needs of each system may leave you with cramps or a feeling of nausea or faintness.  Give you body two hours to complete its digestive duties.

(7) If you have diabetes, avoid injecting insulin into a muscle that will soon be used for exercise.  Working muscles process insulin differently than nonworking muscles.

(8) Learn how much activity is required per hour to burn calories.  For instance, one hour of bicycling at 6 miles per hour burns 240 calories; at 12 miles per hour, you will burn 410 calories.  Jogging at 5.5 miles per hours burns 740 calories but at just 2 miles per hour more at 7 miles per hour you will burn 920 calories.

(9) Walking at just 2 mph, burns 240 calories; increase it to 3 mph and you are burning 320 calories and at 4.5 mph you are burning a whopping 440 calories!  *Note that this is based on a healthy 150 pound woman.  A lighter person burns fewer calories, a heavier person burns more.

(10) Walking need not be a chore.  Visit your local museums and art galleries spending time browsing the exhibits.  Not only will you add additional exercise with the walk, you’ll improve your mind!

(11) Eating a handful of raisins (about 1 ounce) approximately 15 minutes before your workout can significantly lower free radical and the damage they cause.  Raisins are rich in antioxidants.

(12) In addition to your daily workout here is a simple exercise to do while sitting at your desk, driving or watching television.  While seated with back straight, pull your abdominal muscles inward, and lift  chest and rib cage as you exhale.  Hold that position four to six seconds then release slowly as you inhale.  Repeat eight to 12 times.  Try doing this while driving.  Change rearview mirror so that it can only be seen when you are sitting straight. Doing this can help you to remember to sit up straight.

(13) Here is a quick way to tone up your buttocks while standing.  Squeeze muscles in both cheeks tightly, hold the contraction for two seconds.  Relax for two seconds then repeat eight to 12 times.

(14) Need to strengthen your calves?  Stand on a telephone book, a block of wood, a step or a curb.  Face toes in the direction of the spine.  Hang heels over the edge opposite the spine.  For better balance while trying this outdoors, hold a railing or a signpost on at curb.  Keeping your back straight, push up onto the balls of your feet while counting for two seconds, hold for another two seconds, then count for four seconds as you lower yourself back down.  Tighten up your abdominals and buttocks to help stay balanced.

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8 Steps To Keep Your Body in Working Order with Proper Nutrition

 Our bodies are built of and powered by solely what we eat and drink. Food is the source of all of the energy needed Why do humans have to eat? Is it just because we get hungry? That is not all. 

Check this 8 Steps To Keep Your Body in Working Order with Proper Nutrition

1. My body consists of precious muscles, joints, and tissues. How I treat them determines how well my body supports me, so I treat them well by eating a healthy diet.

2. I help prevent toxins by eating natural and unprocessed foods.

3. My brain is also dependent on my diet for proper functioning. I commit to having foods that keep my mind clear and sharp. Vitamins are great contributors to mental clarity.

4. Consuming fiber helps me fight bacteria. My daily diet contains several servings of fruit, vegetables, and other natural sources of fiber. Having these foods contributes to my body’s disease-fighting capabilities.

5. Maintaining proper nutrition means ensuring that I eat consistently. I stick to a standard routine for having meals.

6. Making the time for meal breaks also gives me a chance to release stress. When I allow myself time away from my desk, I am refreshed. Eating foods that keep me alert and energetic contribute greatly to my productivity.

7. Although I allow myself to indulge in treats and snacks, I keep those to a minimum. Overconsumption of unhealthy calories negatively impacts my mind and body.

8. Today, I know that healthy living begins in the kitchen. My choice of meals is a reflection of how I feel about myself. I choose to make healthy choices in food so that I continue to serve my body well.

Self-Reflection Questions:

1. What are some of the information sources I use to keep on track with proper nutrition?
2. How does my body respond when I neglect to feed it well?
3. How do I balance nutrients from food with vitamins and supplements?

A Useful Food Checklist - Strengthen Your Gut Health!

 The foods you eat have a huge effect on your gut health and, in turn, on the health of your entire body. 

Use this checklist to help keep your gut healthy and reduce your risk for many serious health issues. Foods to Strengthen Your Gut Health: Eat More of These:

✓ High Fiber Foods

○ Beans

○ Lentils

○ Artichokes

○ Pears

○ Soybeans

○ Broccoli

○ Avocadoes

○ Apples

○ Prunes

○ And many seeds

✓ Fermented Foods

○ Yogurt

○ Miso

○ Kimchi

○ Kefir

○ Tempeh

○ Sauerkraut

○ Pickles

✓ Other Foods

○ Garlic

○ Onions

○ Asparagus

○ Bananas

○ Watermelon

○ Berries

○ Tea

○ Dark Chocolate

Foods to Avoid

• Sugar
• Artificial Sweeteners, Colorings, Flavorings, or Preservatives
• Red Meat
• Highly Processed Foods
• Alcohol
• Other foods that you may be allergic or sensitive to. These vary from person to person. Use the Elimination Diet process or talk to your doctor to determine these foods.