Daily Affirmations: I Eliminate Bad Habits So I Can Live A Healthy Lifestyle.

 It is relatively easy to create new positive habits. All that is required is to practice the desired action daily, until, through repetition, it becomes hard-wired into the subconscious mind.

Getting rid of an old, unwanted habit is not quite so easy. It all depends on how long it has been a part of your life. The most effective way to eliminate an old habit is to find a new empowering one to replace it with using this Daily Affirmations

Daily Affirmations: I Eliminate Bad Habits So I Can Live A Healthy Lifestyle.

I think of my body as a temple and I choose to take care of it. I know the value of my life, and I appreciate what I've been given and take care of what I have. Bad habits can cause havoc and destruction in my body, so they have no place in my life.

My good habits are strong. My bad habits are weak. I let go of bad habits and bring healthy, good habits into my life. They are what I surround myself with. I know how important good habits are to a healthy lifestyle, and I embrace them.

I am strong, pure, and capable of keeping bad habits away from me. Only good habits are allowed into my life. I am healthy and I stay that way by taking care of myself.

Good habits are enjoyable to me and I relish them. I know the value and wisdom of having good habits in all aspects of my life. I use them for both mental and physical gain. I also use my good habits at home and at work, each and every day.

When bad habits appear, I gently push them away. They leave me easily, and I move past them without difficulty or regret. I need only good habits to be happy and whole. I share my good habits with others, and we all become healthier in the process.  

Today, I plan to practice only good habits and a healthy lifestyle.

Self-Reflection Questions:

1. How can I eliminate my bad habits to live healthier?
2. What should I avoid to foster a healthy lifestyle?
3. What are my healthy lifestyle goals for the future?

Manifestations are sometimes viewed as pseudoscience but there is some interesting research that does at least give you some reason to believe otherwise.

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7 Natural Remedies for Reducing Stress

Stress is a normal part of everyday life. In fact, there are certain types of stress that are actually motivating and good for you. However, there are also bad types of stress that can build up and take over your life if you let it.

There are many treatment options to choose from when it comes to stress reduction. Turning to the help of natural remedies is a healthy choice, and many times it'll help you to get to the root of your stress. When you know what causes your stress, you'll be better able to recognize it and stop it from happening again in the future.

Here are some natural remedies that can help you reduce your stress:

2. Deep breathing techniques. Breathing deeply can work wonders when it comes to stress reduction. Your breathing is a connection between your conscious mind and the unconscious. When you're stressed, you take more shallow and short breaths. Counteract the stress, relax your body, and calm your mind with long, deep breaths.
3. Herbal remedies. Stress-reducing herbs include valerian, passionflower, and kava-kava. These remedies double as remedies for problems, such as insomnia and anxiety, because stress is the most common cause of these ailments.
4. Watch what you put into your body. What you eat on a daily basis can directly affect the
   way you feel and have an impact on your stress levels. It's important to eat nutritiously, maintain a balanced diet, and limit harmful substances such as caffeine, especially later on in the day.
5. Make extra time for yourself. When you're stressed, you may feel like there's just not enough time in the day to accomplish everything that you'd like. This might lead you to cut out doing things for yourself even though they're vitally important. Go out of your way to make extra time for yourself to reduce your stress and rejuvenate your mind and body.
6. Take a warm bath. A warm bath is a great natural way to leave the stresses of the day behind you. You can increase your bath's stress-reducing benefits by experimenting with different aromatherapies through soaps, bath oils, or candles.
7. Break your routine with a relaxing activity. Try something new and bring in some excitement by breaking your routine to pursue a relaxing activity. It's a great way to relieve your stress and breathe new life into a dull day.
8. Maintain an exercise routine. Exercise is an excellent way to combat stress. It keeps your body fit and your brain active. Exercise also releases endorphins in the brain, which energize you and reduce your stress levels.

Try to get creative when it comes to discovering new ways to combat stress. Your main goal is to avoid getting caught up in your stress. Rather than letting stress run your life, make the decision to be the one in charge. You'll soon be able to recognize when negative stress is taking over so you can turn to one of your natural remedies to banish it from your life for good!

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How to Strengthen Your Core for Power and Balance!

 Maybe you have friends who love exercise classes with tough ab work.

They want to leave feeling nauseous and sore. On the other hand, you’d like an easier way to strengthen your core.

You can have a firm and flat midsection without feeling like you caught the flu. A gentler workout can even help protect you from injuries to your pelvis, back, and neck.

Find out how to stay comfortable while you work your core.

Understand the principles behind choosing and modifying abdominal exercises and learn how to design a workout that matches your fitness level and goals.

How to Strengthen Your Core for Power and Balance!

General Principles for Strengthening Your Core Gently:

1. Seek balance. Target your whole core, including your back and hips, as well as your abdominals. That way, you’ll avoid muscle strains caused by putting too much pressure on weaker areas.
2. Honor your limits. Stop if you feel pain, especially in your lower back. The exercise may be beyond your fitness level. It could also be a sign that a specific movement isn’t well suited to your body type.
3. Shorten your sets. Modifying an intense class can be as simple as doing fewer repetitions and resting longer between them. Set your own goals rather than trying to keep up with others.
4. Watch your breath. Skillful breathing can make any exercise easier and more effective. Avoid holding your breath, which raises your blood pressure. Try exhaling during the most intense part of the exercise.
5. Support your weight. Many core exercises use your body weight for resistance. You can lighten the load by sitting in a chair for twists or putting your knees down during planks.
6. Check your form. Ask a trainer or watch a video to be sure you’re doing an exercise correctly. Working out when you’re fatigued can also cause improper alignment and injuries.
7. Play sports. You may already participate in some activities that strengthen your core. That includes rowing and swimming, as well as climbing stairs.
8. See your doctor. Many exercises can be safe for one individual, but risky for another. Talk with your doctor or a physical therapist about your individual concerns.

Sample Exercises for Strengthening Your Core Gently:

1. Do a dead bug. Lie on your back with your arms raised up to the ceiling. Bend your hips and knees to a 90-degree angle. Exhale as you extend your opposite arm and leg out. Repeat on both sides.
2. Lower one leg. If double leg lifts strain your back, start with one side at a time. You can lower your leg down to the floor if that’s comfortable or stop when you feel any pressure on your lower back.
3. Raise your knees. Lift both knees while sitting in a chair or using the hanging leg raise station at your gym. You can also try it with straight legs when your strength increases.
4. Make a bridge. Any backbend including a gentle bridge helps to strengthen your abdominals. Lie on your back with your arms by your side and bend your knees with your feet kept on the floor. Raise your hips by pressing into your feet and upper arms. Work towards staying lifted for up to one minute.
5. Hold a plank. This is a key exercise that works your entire core. It can also be modified in many ways for beginners or advanced athletes. For the easiest versions, do a plank with your forearms resting against a wall or keep your knees on the ground.

A strong and flexible core makes daily activities easier and gives you power and balance. 

Build up your abdominals, back, and hips with a workout routine that keeps you safe while you increase your fitness.

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8 Easy Steps to Do Mindful Eating to Enhance Your Health!

 There are very few people that eat mindfully, and it shows.

If you could stand to lose a few pounds, mindful eating is a viable solution.

What is mindful eating?

In a nutshell, mindful eating is eating only when you’re hungry and stopping when you’re full. It is also putting your full attention on the eating experience.

Most people don’t eat mindfully.

They’re watching TV, talking, playing on their phone, or thinking about something else while they eat. These are habits that lead to overeating and weight gain.

8 Easy Steps to Do Mindful Eating to Enhance Your Health!

Try these tips to do your health and waistline a favor by eating mindfully:

2. Start with mindful shopping. Avoid the tendency to just automatically buy the same things you’ve always bought at the store. Instead, ask yourself whether or not an item supports your health goals before placing it into your shopping cart. Be mindful of each item you choose to take home with you.
3. Remove distractions. Eat with minimal distractions. Turn off the TV. Put your phone away. Close your book. Ideally, you won’t even talk during a meal. Clear away all the distractions and just eat.
4. Start with a reasonable amount of food. The more food you put on your plate, the more you’re likely to eat. Start with about ⅔ of your normal amount. You can always go back for seconds if you’re still hungry.
5. Put your full attention on your meal. Keep your thoughts on the experience of eating. This isn’t the time to think about work, your boss, your significant other, kids, or bills. Relax and focus your thoughts on eating.
6. Chew slowly and thoroughly. The faster you eat, the more you’ll eat. It takes a while for your brain to get the signal that you’re full. Eating slowly will help to prevent overeating. Take your time and chew slowly. The food isn’t going anywhere. Give yourself the chance to enjoy it.
7. Focus on the taste. Unhealthy foods often taste great if eaten quickly. Many of them aren’t so delicious if eaten slowly. Also, many healthy foods are more enjoyable if eaten more slowly. Really notice the flavor of your food.
   1. Here’s an interesting experiment. Take a piece of sweet fruit that you enjoy. It could be an orange or a small bunch of grapes. Eat the food very slowly and keep your attention on the flavor. You’ll find that it’s not easy to finish the entire fruit. Fruit is nature’s dessert.
      
   2. Now, take an unhealthy food and do the same thing. You’ll find it’s not that appetizing. Unhealthy foods are designed to be enjoyable when eaten quickly, since that’s how most people eat.
      
8. Only eat when you’re actually hungry. There’s no reason to wait until you’re ravenous. However, there’s also no reason to eat if you’re not hungry. Allow yourself to feel hunger before eating. If you eat when you’re not hungry, your waistline and your health quickly take a nosedive.
9. Be grateful for your food. Have gratitude for the food you’re eating. It’s a privilege to have plenty to eat. You’re luckier than most of the world’s population. Gratitude is a part of mindfulness.

Mindfulness is paying attention to your emotions, surroundings, and actions.

It’s a type of self-awareness. Few people eat mindfully. We multitask while eating, and the result is overeating.

This is extremely unhealthy, and it’s simply not an enjoyable way to eat.

Much of the eating experience is lost if you’re not paying attention. Eat mindfully and notice the impact it has on your life.

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Discover How to Eat for Longevity: Secrets to A Longer, Happier and Healthier Life!

 Average life expectancy in the United States is 78.8 years, but you could beat the odds depending on what you eat.

Experts agree that genetics and lifestyle help to determine how long you’ll live, and diet plays a major role.

Take some Pacific Islanders or Seventh Day Adventists for example.

Cultures with Mediterranean or plant-based diets tend to have more centenarians and lower rates of heart disease, high blood pressure, dementia, and other conditions.

Discover How to Eat for Longevity: Secrets to A Longer, Happier and Healthier Life!

If you’d like to celebrate your 100th birthday or just work at feeling more lively for however many years you have left, take a look at what’s on your plate. Study these suggestions for eating for longevity.

Food Choices to Help Increase Longevity

1. Consume more vegetables and fruits. The mainstay of a healthy diet is loading up on vegetables and fruits because they’re usually high in nutrients and low in calories. Aim for 5 to 10 servings each day.
   
2. Eat less meat. Many centenarians eat little or no meat. When they do, it’s usually limited to portions of about 3 to 4 ounces once a week.
   
3. Avoid sugar. Added sugar goes by many names but they all add up to empty calories and increased triglycerides. Try cutting back gradually and switching to healthier treats like fruit and nuts.
   
4. Go fish. Despite warnings about the safety of seafood, the FDA and other sources say that the benefits of eating fish outweigh any potential disadvantages. Most adults are advised to eat fish at least twice a week.
   
5. Try tofu. Soy products are another form of lean protein. You can find soymilk, tofu, and tempeh in most supermarkets now.
   
6. Count beans. Beans deserve more respect. They’re cheap, versatile, and very popular with centenarians. If you think you dislike their taste, experiment with new recipes or visit a well-regarded vegetarian restaurant.
   
7. Build up your bones. It’s natural to lose muscle and bone mass as we age, but the foods you eat can slow down the process. In addition to lean proteins, eat foods rich in calcium and vitamin D, like dairy products and fortified cereal.
   

Other Choices to Help Increase Longevity

1. Develop support. Good food deserves to be shared. Create a sense of community by eating together with family and friends. Enjoy small talk and profound conversations.
   
2. Take naps. Rest between meals. If you’re unable to sleep enough at night, take a 30 minute nap during the day.
   
3. Limit alcohol. Moderate drinkers tend to be healthier. Experts recommend up to one drink a day for women and two for men.
   
4. Control portions. Your body burns calories more slowly as you grow older, so adjust your portions accordingly. Age-related weight gain is common, but not inevitable if you deliberately eat less.
   
5. Stay active. Many centenarians have never had a gym membership, but they incorporate physical activity into their daily routines. Leave your car in the garage so you can walk and bike more. Start a vegetable garden or do household and yard chores manually, like hanging clothes out to dry and cutting grass with a push mower.
   
6. Find your purpose. It’s easier to manage stress when you feel fulfilled on a deeper level. Explore your spiritual side and engage in meaningful work at the office or on your own time. Cultivate a sense of gratitude and generosity.
   

Your diet is one key to enjoying a longer, happier, and healthier life.

Focusing on whole foods, in addition to spiritual and social connections, can help you stay fit, and maybe even extend your lifespan.

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How to Eat for Better Health: Learn These Amazing Tips from TOP Athletes!

Athletes from all the world over require a large amount of calories each day, but you can learn a great deal from their diets

How to Eat for Better Health: Learn These Amazing Tips from TOP Athletes!

Their tips for staying active and full at the same time can lead to better health.

Try these tips from athletes:

1. Diet tips from top runners. Runners need energy to get to the finish lines, and their diets are filled with healthy carbohydrates and proteins.

• Runners can eat 5000 calories or more while training, but your diet doesn’t have to reach these levels. Base your diet on how many calories you can easily burn in a day.
• A typical meal from a top runner includes meat, vegetables, and carbs for dinner. They admit pancakes can provide an energy boost, and whole grain ones are better for you

.2. Diet tips from Olympic hopefuls. Athletes who have Olympic dreams stick to strict diets.

• A morning meal can include oatmeal, fruit, eggs, and toast. A healthy muffin made with whole grains and honey is another diet secret.

• Variety in your meals is important because food boredom can lead to sneaking in treats and breaking the diet.

• Instead of unhealthy snacks, dried and fresh fruits can give an energy boost and satisfy a sweet craving.  

3. Diet tips from swimmers. Swimmers rely on their diets to keep them going in the water.

• Before they begin their training for the day, their breakfast often consists of toast and fruit. After training, swimmers refuel with oatmeal, cereal, and fruit.

• Lunch can include pasta, vegetables, and seafood.
• Their dinner includes steak, vegetables, and baked potatoes. These meals are designed to have a balance of both carbohydrates and protein for better health.

4. Diet tips from skiers. The slopes require energy and skills, so the diet matters.

• Skiers enjoy oatmeal or porridge for breakfast to get an energy boost. They add fruits such as bananas, strawberries, and other foods to get more vitamins.

• The cold conditions around them make it difficult to get a warm lunch. Skiers are often forced to eat cold sandwiches with vegetables during lunch. Training requires them to stay focused, so going to an inn or restaurant for a hot meal isn’t always an option.

• Dinner can become a celebration because its warmth is a welcome change.

5. Diet tips from triathletes. They must excel in three sports at once, and their diets are strong.

• Triathletes need a lot of calories to survive competing in three sports all in one day, so their diets are filled with carbohydrates and proteins.

• A typical breakfast can include toast, fruit, smoothies, and protein powder.

• A typical lunch can include sandwiches or wraps and salads.
• Dinner can include fish, salad, and rice.

6. Diet tips from athletes after winning. A gold medal or ribbon comes with a price. 

• Athletes admit it’s easy to forget the strict diets after you get the medal around your neck. The balanced meals are hard to follow, and sweet treats are hard to ignore. They admit to indulging, but they recommend keeping it to a few meals.

Your diet has a direct impact on your activities and energy levels. 

Top athletes have discovered the secrets to staying active and pushing their bodies to the limit while on strict diets.

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How To Lose More Weight with These Amazing Diet Strategies

 If you want to lose weight, it’s important to know what foods to eat, and when to eat them.

The meals and snacks you consume before and after exercising give you energy, prime your metabolism, and help you drop more pounds.

Study these tips before you head to the gym.

How To Lose More Weight with These Amazing Diet Strategies

How to Eat Before You Work Out

Forget the myth about exercising on an empty stomach. You’re likely to wind up losing muscle, and your performance will suffer. Give your body what it needs to train hard.

1. Choose carbs and protein. Gear up with a helping of complex carbohydrates and fast-digesting protein. Some good choices include Greek yogurt with fresh fruit or an egg with broccoli.
   
2. Drink water. The American College of Sports Medicine recommends drinking 2 to 3 cups of water within 2 or 3 hours of your workout. You may want to drink a little more or less based on your body size and the weather.
   
3. Keep it light. You want just enough calories to sustain you without weighing you down. Go easy on the fats. Wait at least 3 hours after any large meal before starting intense exercise. 
   
4. Limit fiber. While a high-fiber diet is great for many reasons, including lowering cholesterol and stabilizing blood sugar, save the bran for later. You can fill up after you’re done sweating.
   
5. Play it safe. Midway through a dance class is an awkward time to discover how your body will react to unfamiliar foods. Stick to your regular fare and save the culinary experiments for your downtime.
   

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How to Lose More Weight – Know What to Eat After You Work Out!

 Exercise uses up the glycogen stored in your muscles.

In order for your body to recover and keep burning calories efficiently, you need to replace those stored carbohydrates.

How to Lose More Weight – Know What to Eat After You Work Out!

Here’s how to refuel.

1. Act fast. Some studies suggest that your body’s ability to replenish glycogen peaks soon after your workout. Plan on eating right away or at least within 2 hours.
   
2. Balance it out. It’s time to enjoy the same complex carbohydrates and proteins you ate before, but now you can add more healthy fats into the mix. Feast on baked salmon with your favorite vegetables or stir fry some tofu with bok choy and red peppers.
   
3. Control portions. Of course, if you’re trying to reduce, you want to burn up more energy than you take in. Online calorie counters can help you calculate your individual needs so you can figure out effective serving sizes for each meal and snack.
   
4. Focus on quality. At the same time, keep in mind that evidence is building that not all calories are the same. For the sake of your overall health and fitness, filling your plate with whole foods is preferable to eating the same amount of processed products.
   
5. Replace fluids. Plain water is usually adequate for staying hydrated. Carry your water bottle with you so you can drink while you’re exercising and drink at least 8 ounces afterwards. 
   
6. Restore potassium. If you sweat heavily or work out for more than an hour, consider sports drinks to replace potassium and other electrolytes. Coconut water and various fruit and vegetables juices will work too.
   

Lose weight faster and more safely by putting the power of nutrition to work for you. 

Enjoying delicious and nutritious snacks and meals before and after exercise will give you the energy you need to lift weights or run for miles.

You’ll slim down without having to go hungry when you combine physical activity and a balanced diet.

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14 Awesome Tips to Lifelong Brain Health

 It’s natural for your brain to change as you grow older, but you can protect your cognitive fitness at any age. Your lifestyle plays a major role in how well you think, learn, and remember.

Unfortunately, failing brain health is a public health epidemic, according to the American Heart Association.

Their research shows that 3 out of 5 Americans will develop a brain disease in their lifetime.

Check this 14 Awesome Tips to Lifelong Brain Health

You may sometimes take your brain for granted, but your quality of life depends on it. Keeping it in top shape will help you to overcome obstacles, develop relationships, and complete your daily activities.

Try these suggestions for showing your brain some love.

Taking Care of Your Mental and Physical Health:

1. Exercise regularly. Physical activity delivers more oxygen to your brain and helps form new neural connections. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week, as well as training for strength.
2. Eat healthy. Studies suggest the MIND diet slows brain aging by almost 8 years and cuts your risk of developing Alzheimer's disease. It’s a combination of the popular Mediterranean and DASH diets, focusing on vegetables, fruits, and meat-free meals.
3. Sleep well. Your memory and learning capacity grow stronger while you sleep. Go to bed and wake up on a regular schedule and talk with your doctor if you have trouble falling asleep on a regular basis or feel tired most days.
4. Quit smoking. Tobacco affects more than your lungs. Brain scans show that smoking thins your cerebral cortex, which is responsible for many important thought processes.
5. Treat chronic conditions. Many physical health issues can impact your brain. That includes obesity, diabetes, high cholesterol, and hypertension. Get regular screenings and follow your doctor’s recommendations.

Staying Connected:

1. Make plans. It’s easy to get so busy that you lose track of family and friends. Block out time for family dinners, date nights, and weekend outings. Social ties help to slow the rate of memory decline and enhance many other mental and physical health outcomes.
2. Be kind. Do you want to feel more valued and connected? Being generous and warm will draw others to you. Volunteer in your community and brush up on your listening skills.
3. Use technology. Face-to-face interactions are usually more meaningful but going online can be an alternative when social distancing or travel keeps you apart. Use video calls and Facebook to stay in touch.
4. Ask for help. Healthy relationships are mutually supportive. Let others know your boundaries and when you need assistance.

Managing Stress:

1. Take time to relax and reflect. Relaxation reduces inflammation and helps your brain to work more efficiently. Find forms of contemplation that work for you. Savor the present moment. Let go of judgements and expectations.
2. Slow down. Pay attention to one thing at a time instead of trying to multitask. Take a break from technology each day.
3. Express your creativity. Making art raises serotonin levels and enhances brain function. Experiment with different crafts and hobbies to find something you enjoy. Have fun and remember that the process can be beneficial regardless of your skill level.
4. Cultivate gratitude. Recognizing and appreciating your blessings makes you more resilient. Start a gratitude journal. Thank others and look for the positive aspects of any situation. Give back to your community by donating your time and money.
5. Change your self-talk. Lighten up on yourself. Make your inner dialogue compassionate and encouraging. Give yourself credit for taking risks and trying new things.

Reduce your risk of cognitive decline. Keeping your brain healthy will help you to lead a longer and more rewarding life.