Top 10 Ways to Coping with Daily Frustrations!

 The feeling of frustration forces some to seek inspiration.- Sara Wellington

We all hate it to be frustrated. We can't do what we want, our day is ruined. Well, we must adhere to this  Top 10 Ways to Coping with Daily Frustrations!

 

1. Meditate

The first step to dealing with frustration is to notice that you’re feeling. Believe it or not, but it’s not always easy to notice frustration arising. Sometimes, we blow up at loved ones not realizing that we were pent up with frustration. Fortunately, there is a way to get better at noticing frustration: meditation. With meditation, you simply become more attuned to feelings and sensations in your body. That way, when you notice that frustration is coming up for you, you can take action to lower it instead of taking it out on those you care about. One of the benefits of meditation is that it helps you become more self-aware in the present moment. If you find that you regularly have fits of rage or if you’ve gotten in trouble at work over anger issues, you may find that meditation is helpful to prevent the buildup of frustration within you.

2. Get some fresh air

While some parks, stores, and public places may be closed in specific cities around the world, in most countries, no one is stopping you from getting some fresh air. Whether you spend some time in your backyard or on your balcony, getting some of that fresh air can do your body good. If you own a pet, you might enjoy taking some time to walk it a few more times a day than usual to get some of that warm sunshine glowing upon you. While outdoors, be sure to mindfully breathe. Being out in nature is one of the best places you can ever be. While you shouldn’t be hitting up your local beach, going for a casual stroll by the water or in a forest can be a relaxing activity. But remember to practice social distancing at this time. You never know who may be contagious.

3. Exercise

Exercise is one of the healthiest ways to deal with frustration. Instead of carrying all that pent up energy inside of you, you can release it through your physical movements. During your most frustrated moments, go for a run. If you’re feel really angry, you can gently punch the air as you move forward. You’ll notice that it actually feels good. Even those who don’t like running will find relief in a run when it comes to their frustration. You can also do other cardio such as dance if you want to transition from a mood of frustration to one of happiness. And if you’ve really built up a ton of pent up frustration, maybe you’ll find some solace in weight lifting. You can grunt every time you lift your weight up. And in all of these cases, you’re improving your physical health and dealing with frustration in a way that makes you stronger. 

4. Practice nonviolent communication

Raise your hand if you’ve ever said something you shouldn’t have when frustrated. Okay, don’t worry, me too. When we’re frustrated, we sometimes use our words to hurt people we care about to get back at them for causing the frustration. However, verbally attacking someone doesn’t solve the problem, it only magnifies it. There’s an actionable book by Marshall Rosenberg called Nonviolent Communication: A Language of Life that breaks down how to communicate your needs to other people. A cause of frustration may stem from not having our needs met. However, if we fail to know how to communicate those needs to others, we end up having to deal with frustration for years. If you can invest some time to reading, this book may help push you in the right direction.

5. Focus on positive visualization

Now we don’t want to be woo-woo about positive visualization. Imagining yourself as a billionaire on a beach with zero cares in the world can be a wild dream but deep down you know it’s not possible. Most billionaires have more stress, not less. Kidding aside, positive visualization can help calm your frustrations. You can use Declutter The Mind’s Visualization for Anxiety meditation on the app to help you visualize a ball of light flowing through you to help you ease the tension in your body. The aim of the visualization is to shift your focus on something else to help you deal with frustration.

6. Change the tone of your thoughts

Positive thinking alone won’t cure your frustration. However, it can help you transition your thought process to a new path. Have you ever found yourself thinking a negative thought and going down a rabbit hole. And somehow this one thought magnifies into something so big you can’t control it? How frustrating! Now you can recite every positive mantra in the world but that’s not going to help you.

When a negative thought enters your mind, think of a piece of evidence that counters it. For example, you might think to yourself, “I forgot to buy eggs at the grocery store, I’m so forgetful.” However, telling yourself that you’re a forgetful person is a permanent way to describe yourself for making a tiny mistake. Instead, think to yourself, “I forgot to buy eggs because I didn’t include it on the grocery list due to being busier than usual today. I can pick some up tomorrow.” That way, you include a reason for not buying eggs and you also include a solution proving that the problem is fixable.

7. Look for solutions, not problems

When we deal with frustration, we often put all of our focus on the problem instead of the solution. When you find that a problem is growing bigger, create a list of all the solutions. That way, you remind yourself that the problem is fixable. Frustration is fixable too.

However, frustration goes away when we block the negativity in our thoughts so that they don’t take something that makes us feel bad and turn it into something that makes us raging mad, upset, or hurt. For instance, say you feel frustrated being stuck at home. Right now, you might not be allowed to leave your house so that won’t work as a solution. However, what can you do to turn your home into a place you want to be? Maybe you can sign-up for an online fitness class to release the tension. Or you can play an online game to help entertain you. Or you can write ‘thinking of you’ cards to friends and family to help make other people happy when they get a surprise in their mailbox.

8. This too shall pass

Experiencing frustration is part of being human. However, here’s some good news for you: frustration passes. When you find that burning ball is in your chest, taking a deep breath, and remembering that this isn’t a permanent state can help you deal with frustration. Obstacles and challenges don’t last forever. They can be a huge pain in the butt as you deal with the problem. However, nothing is permanent. Eventually, as time passes, you’ll notice your frustrations do. Avoid making permanent decisions to solve temporary problems. In this present moment, you’re in full control of how you feel and react to your frustration. Choose your next step wisely.

9. Distract yourself

There are two types of frustrated people in the world: those who ruminate on their thoughts and those who take action. Those who ruminate on their thoughts tend to make a small problem an impossible one. And those who take action usually by distracting themselves eventually move on. If you find that something is frustrating you, it’s important to distract yourself with a different task. Maybe you play anxiety relief games, exercise, or watch a show. Avoid calling a friend to talk about your problem because that may cause the rumination to escalate. You don’t need someone to agree with your frustrations, you need someone who will help you let go of your frustrations. Not every problem deserves a battle. And that doesn’t just include a battle with other people, but also a battle in your mind.

10. Add a journal entry about it

Sometimes when you’re dealing with frustration, you want to get a million things off of your chest. But the problem is, once the words come out, they stay out. It can add tension to relationships and make bad situations worse. Now, you probably don’t want to write your negative thoughts about people or situations on paper. Paper can be found and accidentally read by others. The best strategy is to type it all out and immediately deleting it without sending it. If you think sharing your thoughts needs to be heard to help you come to a solution, give yourself a few hours to cool down. And when you do write something out be sure to include actions that you and others can take to help resolve your frustrations.

How to Create A Diet Plan to Achieve Your Health Goals

 Is your present diet plan enough? Are you following it? We know it's very hard doing all that thing that you promised to do just to keep yourself from being to foodie. But worry no more. We are here to help you achieve that health goals of yours.

Incorporate meals out like any others. Don’t skip meals beforehand, setting yourself up to be

starving, then overeat. Plan. Don’t be afraid to call ahead and find out what the specials are

going to be and figure out a couple of choices, so that you don’t stress out when you arrive

and order foods that are not the best options for your diet.

If the restaurant or event is going to serve you buffet-style, again, call ahead to plan.

If that’s not an option, here are a couple ideas. First, ask someone with whom you’re

comfortable sharing your dietary concerns to help you. Tell him or her what foods you can

eat (or what you cannot eat) and ask the person to fill a plate for you. Or second, walk up to

the buffet table(s) beforehand with no plate. Just take a casual stroll around and see which

foods are being served. Then decide if you would like to ask someone else to place your

selections on a plate for you or if you would prefer to get them yourself.

Slow and Steady

First of all, use manners and eat slowly. Not only will this help with your digestion, it

slows your eating down so that you don’t “gulp” and be a chow-hound, eating everything in

sight.

If out with others, remember you are also there for socializing, so talk between bites.

Set your eating utensils down while you chew. Have a sip of water between bites. The goal is

not to see how fast can you wolf down the food while someone else is talking.

Have fun along the way

Food has become our society’s way of bringing people together, bonding friends, and

building relationships. Unfortunately, for those of us looking to cut back on what and how

much we eat, this can make previously enjoyable dinner dates to be dreaded and avoided

tasks.

It doesn’t have to be this way. Remember why you’ve been invited out in the first

place: to enjoy the company of others. You do not need certain amounts of food or certain

types of food to accomplish this. Still go out, but help choose a place with foods you can eat.

For example, opt for a restaurant with salads and low-fat menu choices instead of a place

with all deep-fried batter-dipped menu choices and heavy desserts. The worst thing you can

do for your self-confidence is to shut yourself off from your circle of family and friends, or to

stay shut in the house all the time. After all, when you do meet your weight loss goal, you

still want friends around to enjoy it with!

Strength in numbers

If you’re nervous about your willpower, go through a couple of trial runs with other

friends who are watching what they eat. In this case, peer pressure can be a positive thing, as

you all encourage one another to make healthy meal decisions.

Avoid the urge to compete with one another to see who can drink the most water and

eat only shredded lettuce leaves. Instead, choose an old favorite and split it with a partner.

This way, you won’t feel deprived and your portion size will automatically be limited. Not

only will your waistlines be smaller, but so will your bills!

Call ahead

Chances you, whatever restaurant you will be frequenting has heard every request in

the book—twice. If you’re concerned you won’t be able to find something on the menu that

meets your needs, call ahead and explain what you’re looking for. Even if it’s not on the

menu, they may be able to whip something up especially for you if you’ve called in advance.

Phoning early can also provide nutrition information for certain meals, if you need

this information. And be flexible and open to new ideas. The cook may have his or her own

special recipes and ideas.

Avoid temptation

There is no law that says you must have a basket of bread, butter and oil before a meal

out. If it is on your table when you are seated, request that it be brought back to the kitchen.

If your dinner mates are eager to start off with the carbs, then order a glass of water

and take a sip each time you are tempted to break bread. Besides, you’ll want the time you

would have wasted buttering and dipping to spend reading the menu for smart, sensible

choices.

Don’t assume that you’ll be able to hold out on temptations throughout the entire

meal. Set yourself up for success when you order by requesting they leave off the oils and

sauces. Request that your meat and vegetables be steamed, not fried. Order a salad (with light

or no dressing, on the side) or side of veggies instead of fries or mashed potatoes.

Bring your own…

If there are certain food flavorings that you have come to enjoy as substitutes for

traditionally fattening ones, bring them along and request that the chef prepare your meal

plain. If you like Splenda in your iced tea, bring along a few packets. If a dash of homegrown

or store-bought spices moves your taste buds better than a slathering of mayonnaise and

mustard, then bring along a shaker. Bring along you own low-fat dressing for your salad.

On vacation, save on eating out and use the funds to rent a room with a mini-fridge

and microwave. Then take along (or pick up) a few lite, healthy items to eat as snacks in-

between (or in place of) meals. Avoiding even one or two meals out will help reduce

temptation and provides more time to enjoy other vacationing activities.

It’s all in the portions

Most restaurants offer half-sizes (at smaller prices). If these are not listed on the

menu, just ask, and your request will more than likely be accommodated. Restaurant portions

are significantly larger than actual portion sizes; a half-size will more than adequately replace

your normal meal size.

There’s no rule that you must order your meal from the entrée list. Peruse the

appetizer menu for attractive (and smaller) options. You can also create a delicious and

unique meal by combining various side dishes.

Alternately, you can request your doggie bag in advance. If they don’t offer to

package half your meal for you, decide for yourself (before you begin eating) what an

appropriate portion size is and wrap up the remainder.

A doggie bag leaves you something delicious to look forward to the next day. Place it

under your seat so it won’t present a temptation while you’re enjoying your current meal.

Fill up on the good stuff

Drink plenty of water before you leave for the restaurant, and while you wait for the

food to arrive. This will help fill you up and prevent hunger-inspired indulgences.

Request your salad (and/or soup, if it’s not creamy) be brought out first, and dig in.

By the time your food arrives, you should be able to more rationally determine what portion

sizes are appropriate, and if anything needs to be avoided.

Dreaded desserts

First of all, do not order dessert until you are completely finished with your meal. You

may be full and not want anything. And that’s certainly not a crime!

After the meal, if everyone is splurging on the dessert menu, keep in mind that you

don’t have to join in just to be part of the “gang.” Enjoy a cup of coffee or tea to end your

meal. Or ask someone to split a dessert with you. Hint: Doggie bags can also be used for

desserts! So split it in half and take part home for another day or your neighbor.

You have to be left out of choosing a neat dessert, either. See if the kitchen can put

together a fruit bowl or a sorbet dish to satisfy your cravings without putting all your

conscientious work at dinner to waste. This might be something to call ahead about..hint!

Distract yourself

Vacations should be a luxurious time to indulge oneself and have fun. Though it does

lead to eating out more often, it also removes many of the day’s temptations: you won’t be

wandering over to the kitchen when you’re bored, or overindulging at the grocery store and

then feeling “obligated” to eat what you’ve bought.

Spend time in the pool, on the sand, and at the shops, not at the restaurants. Most

vacation hot spots are ideal for eating on the go; you can pick up a small meal from a

roadside vendor and eat it while walking the boardwalk and enjoying the sights and sounds.

Don’t make food about suffering. If the smell of saltwater taffy engulfs you, treat

yourself—to one. Having a small amount will indulge your craving without compromising

your diet. Better yet, after you buy your taffy, don’t begin eating it until you’ve walked far

enough away to avoid being tempted by the smell.

Try making a rule like, “If I eat, I need to enjoy a fun activity, too: a walk, bike ride,

swim, tennis, putt-putt, etc.” Then coordinate daily “pairings” or events with meal planning.

Life, including vacations, does not have to be all about food. Nor does it have to focus on

food.

Don’t stress

Vacations and meals out are intended to be enjoyment, not torture. If you do go a little

overboard, it’s important not to beat yourself up over it. Forgive yourself and get on with life.

Simply use that experience to learn where you can improve the next time you are in that

situation.

With the right approach, eating out can be a pleasurable experience. Remember, a

successful diet is a lifelong lifestyle modification. You need to be able to incorporate

healthful eating out activities into your routine.

What happens if you DO stress? Add extra activities to your schedule. Swim some

laps. Walk or jog. Leave your wallet in the trunk and go to a mall for a shop-walk. Take a

tour. Visit a museum. Enjoy a park and feed the ducks. Just get out, focus on something else

and enjoy life.

So what are you waiting for. Grab your pen and list down all of these things. We'll be glad to hear your improvements. Message us when you're done.

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What Are the Foods to Eat Daily?

 Your body needs lots of different nutrients to stay healthy. That means eating a variety of foods from each of the main food groups. The Food Pyramid is designed to make healthy eating easier. It shows the different food groups and how much of each we need to have a healthy diet

The food Pyramid recommends eating a variety of foods in order to get the nutrients and calories
needed for healthy weight maintenance.  

The bottom foundation or the pyramid is a recommendation for 6-11 servings of breads, pasta, rice and cereals. The actual breakdown is:

• For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 6 Servings
• For older children, teen girls, active women, most men (around 2,200 calories) – 9 servins
• Teen boys, active men (around 2,800 calories) - 11 servings.

A serving of breads, pasta, rice and cereals would basically reflect the following: 1 slice of bread, 1

ounce of ready-to-eat cereal; and 1/2 cup of cooked of pasta, rice or cereal.

The next pyramid layer building upwards represents fruits and vegetables. From 2-4 fruits are advised

a day and 3-5 vegetables. The actual breakdown is:

• For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) - 3 servings of vegetables, 2 of fruit
• For older children, teen girls, active women, most men (around 2,200 calories) – 4 servings of vegetables, 3 of fruit
• Teen boys, active men (around 2,800 calories) - 5 servings of vegetables, 4 of fruit

A serving of fruits and vegetables would basically reflect the following: 

1 medium-sized fruit such as an apple, orange or a banana; 1/2 cup of chopped, canned or cooked fruit;

or three-fourths (3/4) cup of fruit juice.  For vegetables, a serving would be: a half (1/2) cup of raw,

chopped or cooked vegetables, except for raw, leafy ones that get 1 cup per serving; or 3/4 cup of

vegetable juice.

      On up the pyramid is the Milk, Yogurt and Cheese Group also known as (AKA) the Milk Group,

which includes lactose-free and lactose-reduced milk products.  And the Meat, Poultry, Fish, Dry Beans,

Eggs and Nuts Group AKA Meat and Beans Group runs along side. From 2-3 servings of the Milk

Group and 2-3 servings of the Meat and Beans Group are recommended. The actual breakdown is:

• For children (ages 2 to 6 years), women, some older adults (around 1,600 calories) – 2 or 3 servings Milk Group servings for a total of 5 ounces of Meat and Beans Group
• For older children, teen girls, active women, most men (around 2,200 calories) – 2 or 3 servings Milk Group, 2 servings for a total of 6 ounces of Meat and Beans Group
• Teen boys, active men (around 2,800 calories) - 2 or 3 servings Milk Group, 3 servings for a total of 7 ounces of Meat and Beans Group

A serving of both groups would basically reflect the following. For the Milk Group, choose from 1 cup

of yogurt or milk, 1.5 ounces of natural cheese or 2 ounces of processed cheese. And for the Meat and

Beans Group, 2-3 ounces of cooked lean meat, fish or poultry; 1/2 cup of cooked dry beans; 1/2 cup of

tofu; 

2 .5 -ounce soyburger; 1 egg ; 2 tablespoons of peanut butter; or 1/3 cup of nuts. At the top of the

pyramid is the group of fats, oils and sweets. And all should be “used sparingly.”

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8 Awesome Food to Have On Your Weekly Grocery List!

To help you make healthy choices in what you eat all the time, below is our collection of healthy foods that should be on your Weekly Grocery List!

(1) Spinach
Spinach is a significant source of vitamin C but also contains vitamin E.It is essential to keep it raw to ensure that you get all the nutrients from it. You can add it to a salad or a sandwich.

(2) Sweet Potatoes
If you are trying to increase your intake of vitamin A, sweet potato is the one ingredient you need. One serving contains more than three times the daily recommendation of vitamin A and is also full of other good antioxidants.

(3) Citrus Fruits
Most people are aware that citrus fruits are full of vitamin C. Vitamin C is critical to the immune system. Its consummation recommendation is 75 mg to 90 mg a day. Just add sliced lemon to your water, which will provide around 50% of the daily intake. You can also eat grapefruit or orange with your breakfast. This breakfast will be the other half of your consumption for the day.

(4) Blueberries
Berries, in general, are packed with antioxidants. Blueberries are at the top of all the fruits and vegetables for the number of antioxidants it contains. Not only does research show the power of blueberries on our immune system, but it is also linked to a lower risk of stomach fat, cholesterol, heart diseases, and cancer.

(5) Watermelon
The watermelon is also full of immune-boosting nutrients. It’s an excellent source of potassium (which helps regulate the body functions), vitamin A and vitamin C.

(6) Pomegranates
Since pomegranates contain a great variety of antioxidants, it is a great choice to cover many nutrients that we need. It is known to have anti-inflammatory proprieties and therefore help us with immunity.

(7) Turmeric
Many of you have probably heard of the benefits of turmeric. Recently, turmeric has become a popular supplement, but it is even better if you can add it as an ingredient to your recipes. Turmeric can reduce inflammation and interact as a poison for cancer cells.


(8) Garlic
Another vegetable that has a similar effect on our immune system as zinc is garlic. Garlic has the ability, according to some research, to keep a cold at bay (and maybe vampires?). Some studies even demonstrate that individuals who were living with cancer were able to boost their immune system by increasing their intake of garlic.

Eating healthy food fills your body with energy and nutrients. Imagine your cells smiling back at you and saying: “Thank you!”

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7 Awesome Food to Have On Your Weekly Grocery List!

You need to ensure that you have a diet that includes as many fruits and vegetables
to get the nutrients and antioxidants that will help strengthen your immune system.
That would mean a diet that contains vitamin E, vitamin D, and selenium.

(1) Brazil Nuts
Brazil nuts are at the top of our list because it is one of the most reliable sources of
selenium. Selenium is a powerful antioxidant and is one of the essential minerals for
our health and immunity. Just one nut can provide up to 96 micrograms (mcg), which
is already above the daily recommendation. The daily intake recommendation is 55
micrograms of selenium for an adult.

(2) Fish
Fish and, more specifically, tuna is an excellent source of selenium. One ounce of
tuna can provide around 30 mcg of selenium. Other fish and seafood are usually
between 12 mcg and 20 mcg of selenium per ounce. Salmon is also a good choice
to help the immune system. It contains a lot of “healthy fat” (omega-3), which is
known to strengthen the immune system and reduce the risks of heart disease.

(3) Lentils
If you eat a vegan or vegetarian diet, lentils are a great substitute to fish. One cup of
lentils can provide around 6 mcg of selenium. They are also a good source of
immune-boosting nutrients, fiber, and protein.

(4) Sunflower Seeds
Sunflower seeds are very high in vitamin E. One ounce can provide 76% of your
daily intake, which is 15 milligrams. Vitamin E is also a potent antioxidant like
selenium, which help fight infection since it enhances the immune system.

(5) Yogurt
Since yogurt contains live culture (or probiotics), it is a great way to help us fight
bacteria by bringing good bacteria in the body and help improve digestion. Kefir is
also another option that brings as many benefits to our gut.

(6) Broccoli
Most cruciferous vegetables have phytonutrients that can help boost the immune
system. Broccoli is rich in antioxidant vitamins, and one serving contributes to a third
of the daily intake recommended for vitamin A.

(7) Carrots
Not only does carrot contain vitamins A, B, C, and E, it also contains zinc. Zinc is
known to be an essential mineral for the health of our immune system. If the body is
deficient in nutrients like zinc, it weakens the immune system and makes viruses
stronger.

It is very important to be wise in making a list for your grocery especially when the health of your family is at risk. This guide will surely help you and others on deciding the food you need to buy. Share this info. 

Do you know that Ginseng has been used for millennia for the maintenance of general health and well being? It has often been called the “elixir for longevity”!

Different types of ginseng exists, with the 6 year-old Korean Red Ginseng being the most sought after. In the past, this type of ginseng were only reserved for the Emperor and royalties.

Boasting a dose of 900mg of 6 year-old red ginseng extract per serve to combat mental stress and physical fatigue.

Check out the Vermilion Health & Vitality Jelly that will bulletproof both your body and mind be it at the workplace, gym or in the classroom.