How You Can Boost the Nutrient Density of Your Meals

If you find yourself eating the same dull things every day, it may be time to mix it up and take your diet up a notch. We are constantly scrolling through Pinterest looking up recipes and pinning them to our boards, but how often is it that we start trying new things. The best way is to start small and ramp up what you already got. Continue reading “How You Can Boost the Nutrient Density of Your Meals”

5 Moves That Can Strengthen Flabby Skin

If you have recently had a child or gone on a healthy diet that has helped you lose some excess weight, chances are you may have noticed that you have saggy, flabby skin on your body. There is nothing to be ashamed of, it happens to almost everyone. Continue reading “5 Moves That Can Strengthen Flabby Skin”

Frustrated With Life?? … What is Happiness and How Can We Learn To Cultivate It?

What is Happiness?

This elusive concept seems to be rather poorly defined for how much effort we tend to exert trying to attain it.

I will give you my definition of happiness. Continue reading “Frustrated With Life?? … What is Happiness and How Can We Learn To Cultivate It?”

5 Simple Ways to Set Boundaries at Work

When you have been working in the company for many years, and you see no improvement but only complications, it means you need to learn how to set better boundaries in your workplace. Everyone in the office has the same basic needs and wants.

However, one thing becomes crystal clear – you are not them. You have your own needs and wants, and just because your boss wants you to do that extra task does not mean you want it. Here are five ways to help you set boundaries at work:

1. No hesitation

Your personal life must be a priority. Working those extra hours after the work day is over will not make you rich unless you are working for yourself. Don be afraid to say ‘no,’ when you have your own plans, or you do not feel like doing that task. Your health is much more precious than your boss’s respect. If they do not accept your ‘no,’ it is their own business. Do your job well during the working hours and say your office goodbye once it is time to go home.

2. Never accept more work than you can handle
This one goes hand in hand with saying ‘no.’ Stop trying to impress your boss, especially if they are one of those who do not care about their employees and their salaries. Impress your boss with quality rather than quantity, and let them know that you work only withing your working hours.

3. Practice self-care at work
No kidding, relying on vending machine stuff to satisfy your hunger is one of the worst things you can do for your health. Stop skipping lunch and bring healthy meals to work. Your body needs nutrients to work properly so make sure you eat healthy food during your lunchtime.

Moreover, try to take short breaks between your tasks and avoid negative talks, including gossiping. Practice positive thinking and do a few office-friendly exercises, if possible.

4. Do not set high expectations
It is easy to trick yourself into thinking that that extra task will bring you extra money. Do not set high expectations. While hard work is often rewarded, it all depends on your boss’s conscience.

Staying at the office until 9 pm to help your coworker to accomplish a project or do that extra task will not be rewarded. Focus on your family and strive to spend more time with them rather than with your projects.

5. Leave work at the office
This means no checking email after 6 pm, no bringing projects home, and no work over the weekends. Get it? Enjoy your time away from work and do things that bring you joy. Volunteering may bring you more pleasure than doing an extra project that only will make your boss richer, not you. Spending time with your nearest and dearest is a great activity that is much better than your work.

I know, working hard is great, but do not forget that we are on this earth for a short time, and we never know what tomorrow will bring, so stop making your job a priority, and start doing things that will add meaningfulness to your life.

7 Doors Only Higher Education Can Open to You

The epoch of electronics has gradually changed the society, people’s views, priorities, and lifestyles. Today many young people find it difficult to decide whether to pursue a higher education or develop in the field they are passionate about.

Many people who choose higher education give preference to a part-time or distance learning. The technologies give modern generation a chance to study independently, but full-time learning is more effective and beneficial. Here are seven doors the higher education can open to you and realize that the game is worth the candle.

1. The ability to work under the direction

Young people want to be ambitious, self-sufficient, independent and successful, but many of them do not have the remotest idea that the path to success is challenging and thorny. Sometimes it is necessary to swallow the pride, learn new lessons and work under the direction of more professional and experienced people.

Higher education gives students an opportunity to communicate closely with professors, absorb their pieces of advice, life experiences, and wise thoughts.

2. The ability to communicate with people
The process of getting a higher education requires active communication and cooperation with other people. Full-time students have to create presentations, take an active part in discussions, and communicate with classmates and teachers on a regular basis.

Even part-time and distance-learning students have to remain in contact with faculty members. Whether they like it or not, students learn to connect with people, reach mutual understanding and make compromises if necessary.

3. Public speaking
If your mind is full of insecurities and you are afraid of speaking in front of a large audience, consider getting a higher education. Teachers will not conduct therapy sessions or provide insight into the root of your problems because they do not have time and energy to be every student’s training wheels.

During the education process, you will have many opportunities to express yourself and master the art of public speaking. The more you try, the more chances to become a confident, successful and experienced public speaker you have.

4. Teamwork
A higher education makes students cooperate and leave the comfort zone, if necessary. Good communication skills are crucially important, but if you want to become a highly successful person, you should also learn to work in a team.

As soon as you cross the threshold of a higher education institution, you automatically become a member of a big team. Teachers encourage the students to work either in a team or independently and help them realize that overall team’s success depends on the industriousness, liability and productivity of every member of the team.

5. The ability to seek and find
Although modern libraries provide students with the educational material, a student must analyze and process huge amounts of information to find what they need. Moreover, libraries are not the only source of information.

Modern students can quickly create a unique topic or do a research thanks to the Internet. These educational activities have a positive impact on human development and significantly improve analytical skills. The ability to seek and find will certainly come in handy and enhance the quality of your life.

6. Independence
Everyone wants to be financially and emotionally independent. Unfortunately, not everyone can reach these goals, especially those who do not have a diploma.

Higher education opens many doors and helps people earn good bucks by providing services and selling their knowledge. Highly educated people find it easier to achieve emotional independence because they have at least basic knowledge of psychology, know how to cope with stress, addictions, bad habits and understand how to turn issues into solutions.

7. Self-control
If you do not know how to develop your self-control and become more self-disciplined, you should enter a college. You will adhere to certain rules, standards and deadlines.

The desire to graduate with honors will help you develop better control over your fears, emotions and wave goodbye to your insecurities. When you become a student, you will understand that laziness is your first enemy to fight.

Sure, I am not telling that people who have no diploma are not intelligent or successful. They are. But higher education is a confident step to a better future.

7 Common Breakfast Mistakes That Can Lead to Weight Gain

It is a well-known fact that breakfast is the most important and substantial meal of the day. We should be careful while choosing foods to eat in the morning and it is necessary to include only healthy ingredients into our breakfast menu so that we can get all the vital nutrients and vitamins. Unfortunately, most of us rarely pay much attention to the foods we consume at the start of our day. You don’t even guess that there are lots of breakfast mistakes that can lead to weight gain. Perhaps you think your option for breakfast is the best and the healthiest, however, it may be harmful for your waistline. I would recommend you to keep in mind the following breakfast mistakes and you will be healthy and slim at the same time.

1. Veggie and Cheese Omelet
Surely, this is a delicious and nutritious dish to cook for your breakfast. It will supply your body with a big amount of protein that is so good for your health. Dietarians say this food will help you to avoid hunger during the day. To add vegetables to your omelet is a wonderful decision, but cheese is high in fat and sodium, so by consuming it you may gain weight. You’d better give preference to various veggies and you will enjoy flavorous taste of your breakfast.

2. Whole Grain Cereal
Whole grain cereal is considered to be one of the most wholesome foods, especially if eaten in the morning. Though, there are certain reasons due to which it can be bad for you. For example, most cereals usually contain some sugar that will give extra calories to your body. That’s why you should always control the sugar content when buying whole grain cereal for your healthy diet. Make sure you consume minimum sugar for breakfast and you will certainly benefit from it.

3. Orange Juice
Drinking orange juice in the morning is one of the greatest breakfast mistakes. I should say that in compare with the fresh fruit, juice doesn’t have all the nutritional values you need. Moreover, this drink is rich in sugar. For this reason, I advise you to remove any kind of juice from your breakfast and choose the actual fruit instead. Fresh orange or apple is a nice source of natural sugar for you.

4. Sweetened Oatmeal
As it has been already mentioned, you should minimize your daily intake of sugar in order to stay active and beautiful for a long time. Don’t believe all the labels saying that oatmeal is good for your heart while it is full of sugar. If you have sweetened oatmeal for breakfast regularly, you can be sure you consume sugar in excess. Actually, oatmeal is a kind of dessert as it is often served with different flavors like apple cinnamon or maple raisin. I think omelet with veggies will be much better for you.

5. Fruit on the Bottom Yogurt
Yogurt with fruit is one of the top favorite foods eaten for breakfast. You’ll be surprised to know that those sweet and yummy fruits on the bottom yogurt are incredibly high in sugar. All your attempts to make a perfect choice will be ruined because this yogurt will cause you to gain weight. Try to look for some plain yogurt and add fresh fruit to it. You will get the most delicious dessert and healthy breakfast together.

6. Whole Wheat Bagel
I know plenty of people who can’t imagine their breakfast without whole wheat bagels. Being loaded with carbohydrates and having not enough protein, this food must be eliminated from your morning menu. Whole wheat toast and peanut butter are healthy sources of carbs for you. By switching to these foods you’ll provide your body with protein and avoid extra calories.

7. Not Eating Enough
Breakfast is the first meal of the day that should be balanced and nutritious to give you energy and health. Some people make a big mistake when eat little during their breakfast. In the morning, our body works more actively than at other time, so we need more food for energy. If you have a small breakfast, just in a few hours you’ll be hungry and not able to work well. Moreover, when you come back home in the evening, you will eat everything you can find in your fridge and it will definitely lead to weight gain. Make it a rule to have a substantial breakfast and you will see the difference.

I hope that after reading these recommendations you will pay more attention to your breakfast and choose the healthiest foods to start your day with. Be careful not to make all the above mistakes and you will achieve great results in losing weight. What foods do you usually eat in the morning? Do you benefit from them? What breakfast mistakes do you usually make?

7 Small Things That Can Ruin Your Whole Day

Our day consists of various moments, events, meetings, emotions and all these things have direct influence on our both emotional and physical well-being. Some people try to prevent such failures while others treat it as a “Murphy’s Law.” There are a few things that can ruin the whole day, but remember that almost everything depends on your positive vision of the world. Don’t let anything and anyone take control of your day and your life because you’re the only person who is in charge of your own life and you’re the one who decides whether to be happy today or let others put you down.

1. Annoying remarks
As we know, negative remarks often have harsh impact on a personal frame of mind. One negative remark has the power of ten compliments. But everything depends on the way you perceive critics. Human subconscience is a strong thing, so the only way out is to ignore negative remarks and take delight in positive moments around us.

2. Forgetting info
When you are as busy as a bee, it’s easy to forget some info, tasks and to break all deadlines. Such things can destabilize even well-organized and responsible personalities. In a discouraging situation like this it is important to stay persistent and follow your day schedule.

3. Being late
Being late is a very worrying and unpleasant start of your day. There’s a great variety of reasons to be late, but in most cases nothing depends on you. Millions of people suffer from traffic jams, bad weather, so make sure you don’t stress over things you can’t control. Just smile and think about the people you love or other wonderful things in your life.

4. Rude strangers
Sometimes strangers or people we are cooperating with treat us badly and it can certainly ruin the whole day. Sure, it all depends on your type of character and on the way you treat extraordinary situations. For instance, how many times did you get into a quarrel with strangers or leave a store in a terrible mood because someone didn’t have good manners?

5. Bad hairdo
Your hairdo plays an important role in defining your look. Some people even believe that the fortune during the whole day depends on your hair condition. A good hair day guarantees you wonderful mood and absolute self-confidence. A bad hair day provides you a bit depressing vision of everything. Smart hat or hair done in a knot can help you succeed at hiding the mess. By following this advice, you can relief your uncertainty and feel more self-confident.

6. Long lines
People usually spend a lot of time standing on long lines, especially in big cities. As for public transportation, it’s quite overloaded and we often find it challenging to get to the place of destination we need. You can stand hours on long lines, waiting for a bus. While waiting for a bus, time flies very slowly and you might even end up being late to work.

7. Small problems and failures
Difficulties in various spheres of our life can have a negative impact on our emotional state. Getting a bad grade at school or messing up at work can be a depressing experience. But mistakes are not actually so bad, we need them to improve ourselves. So, whether your experience is positive or negative, be grateful for it. Don’t let those small failures ruin your day!

We should be aware that we are given trials to get better, to form ourselves as full-fledged individualities and to receive priceless experience. Don’t give way to negative thoughts and your day will never be nasty. How do you keep emotional well-being on a positive level?

7 Treatments and Lifestyle Changes That Can Help Dry Eyes

How to treat dry eye

Millions of Americans suffer from stinging, burning, blurry, and gritty-feeling eyes due to dry eye syndrome. While everyone can have dry eyes once in a while, those folks have a chronic problem due to inadequate tear production. Some people are at higher risk of dry eye than others. (Here are some of the most common dry eye risk factors).

The good news is that there are several ways to treat dry eye, including natural remedies you can try at home, over-the-counter drops, and even prescription products and procedures that get at the root of the problem. What is important is to not ignore your symptoms. Because tears contain antibodies, lubricants, and nutrients that protect the eye, leaving these eye symptoms untreated for too long can damage your eyes.

Consider your medications

Often dry eye is a side effect of medication, everything from allergy meds to painkillers to blood pressure drugs. When you seek treatment for your eye symptoms, tell your doctor about any other meds you are taking. She can tell you if one of these (here are 14 dry eye-causing medications) could be triggering your dry eye. You might be able to switch to a different medication that doesn’t cause dry eye. If that’s not possible, read on.

Try OTC eye drops

The first line of treatment for dry eye is often eye drops known as artificial tears, which are available over-the-counter. These can be especially helpful if you have mild dry eye or if the symptoms only appear once in a while. Don’t confuse them with red-eye drops, which contain medications that can lead to rebound redness and won’t treat the dry eye. And the trick is to find the right products, and use them correctly. There are many types available over-the-counter, and a doctor can help you pick the right kind to address your problem.

“They’re actually really effective but you have to be consistent,” says Janet Cushing, OD, a clinical optometrist with the University of Wisconsin School of Medicine & Public Health in Madison. “Some people say they tried it once but it didn’t really work. Consistent use really works.”

If you find you need the drops more than six times a day, consider using a product with no preservatives, according to the American Academy of Ophthalmology, or talk to your doctor about other treatments.

Wash your eyelids

Oil (meibum) is a necessary component of tears, and is produced by meibomian glands found on the rim of eyes, near your lash line. Blocked meibomian glands can lead to dry eye. Washing your eyelids regularly and using a warm washcloth as a compress can help keep inflammation under control and restore the flow of oil to the eye.

“With your eyes closed, wash along the lash line,” instructs Cushing. “You can use commercially available lid cleansers or baby shampoo. It really helps.”

Some doctors may advise doing this every day, even if symptoms have subsided.

If the at-home version of this remedy doesn’t work, ask your doctor about unblocking your oil glands in his or her office with a procedure called LipiFlow. This device provides pressure and warmth to the eye to clear blocked meibomian glands.

Plug your tear ducts

Tear ducts or puncta are located at the inner corners of your upper and lower eyelid. Their function is to drain tears away from the eye into the nose. Plugging the ducts with sterile lacrimal plugs or punctal plugs can keep both your own tears and artificial tears in the eye.

“Basically you’re just closing the duct that drains tears out of your eyes,” explains Cushing. “Usually it’s reversible with a silicone plug but you can actually cauterize and close the punctum permanently.”

Wear therapeutic contact lenses

Although regular contact lenses can actually cause dry eye if worn over the long-term, special contact lenses called scleral lenses or bandage lenses can fix the problem by protecting the surface of the eye and keeping moisture from seeping away.

Eat more omega-3s

Adding more omega-3 fatty acids to your diet may also help relieve dry eye. Dietary sources include salmon, sardines, tuna, walnuts, and flaxseed.

Ask about prescription meds

In addition to over-the-counter preparations, there are prescription remedies available. There are eye drops that contain the anti-inflammatory compound cyclosporine (Restasis) and in 2016, the FDA approved a new type of dry eye treatment called lifitegrast ophthalmic solution (Xiidra). Corticosteroids, which also control inflammation, are also available in eye drop form, although these are generally not recommended for long-term use.

7 Best Words You Can Use Instead of Love

If you don’t want to be repetitive and you are looking for some fantastic words to use instead of saying “I love you,” you’ve come to the right place. Sometimes we use the word “love” so often that it starts losing its meaning. If you’re you in the early stages of dating a man or a woman, it can be strange to say you love them, but you don’t want them to doubt your true feelings for them. So if you are not ready to say “I love you,” but you like your partner, try to use one of the words given below.

1. Devoted
When you tell your partner the word “devoted,” you show them that you would never intentionally hurt them or cheat on them. You show your partner that you really care about them, like them and you want to make them happy. This word will help your significant other trust you and know that you want to be with them.

2. Cherish
If you can’t tell your partner that you love them, say that you highly cherish your relationship with them. This will show your sweetheart how much you care and like them. Although you are not saying “I love you,” you are still showing your partner that you love them and you will never betray them.

3. Adore
This is one of the most romantic words you can tell your partner instead of “I love you.” Telling your partner that you adore them is so sweet and it shows that you like their personality and you are happy with them. Most of us use the word “adore” frequently, so it holds its wonderful meaning.

4. Worship
Well, you should use this word with caution because you can scare off your partner without even realizing it. The thing is, the word “worship” is very powerful so it’s not recommended to use this word at the beginning of your relationship. However, if you have been together for a really long time (more than 2-3 years) and you are tired of saying “I love you” every day, saying “worship” is a wonderful way to show your emotions and impress your partner.

5. Fancy
If you want to show someone you are interested in them, tell them you fancy them. This word won’t scare them off because it’s not as powerful as the word “love.” It’s actually a great word to say when you start dating someone since it does not suggest any kind of commitment. I think it’s a sweet word that we all should always keep in mind.

6. Fallen
One of the best ways to express your feelings several months into a relationship is to tell your partner that you have fallen for them. Perhaps you are not ready to tell your partner you love them, but you want to show that you like them, the word “fallen” can help you. Saying that you have fallen for your partner is a perfect way to show your strong feelings.

7. Smitten
You can tell your partner that you are smitten when you are not ready to tell them that you love them. This word has almost the same meaning as “love” and it’s a wonderful compliment to use only if you mean it, since this word says a lot. I’m sure your sweetheart will be happy to hear that you are smitten with them.

There are many wonderful words you can use instead of saying “I love you,” and these are only a few of them. Do you know any other words to add to this list? Are you in love with someone now?

9 Best Fruits and Vegetables You Can Add to Your Water

If you drink 7-8 glasses of water each day, you might want to know some ways to improve the taste of clear water. The great news is that there are a few fruits and vegetables that you can add to your water to make it more delicious. We all know that we need to drink water daily to stay healthy, but sometimes it can be difficult to drink all 8 glasses a day. Drinking water keeps your skin cleansed and hydrated and helps fight acne. Take a look at the list of 9 best fruits and vegetables you can add to your water and make sure you drink enough water each day.

1. Grapefruit
Have you ever added grapefruit to your water? Not all of us know that grapefruit makes clear water much more delicious. If you are trying to lose weight, try adding grapefruit to your water since it’s low in calories and high in acidity. This means, you’ll get the acidic taste of grapefruit without worrying about calories. Plus, grapefruit is rich in phytonutrients, such as lycopene, beta-carotene and vitamin A, C, and is packed with antioxidants.

2. Grapes
Grapes are rich in health-protecting antioxidants, such as flavonoids and resveratrol. I recommend you to freeze grapes in ice cubes and only then add them to your water. This way, their taste will be more prominent and you will enjoy a fruity grape drink with fewer calories.

3. Lemons
One of the most popular fruits to add to water is lemons. Lemons are low in calories and drinking lemon water can even help you drop a few pounds. Add a few slices of lemon to your water and enjoy the refreshing feel of lemonade without all the sugar and calories. Moreover, drinking lemon water will help you strengthen your immune system.

4. Strawberries
Strawberries will sweeten your water and keep you feeling refreshed in no time. If you love using strawberries in your desserts, smoothies, fruit salads and yogurt, you will definitely like them in your water. Strawberries are super healthy. They help prevent heart disease, diabetes, constipation, hair loss, improve your memory and can even help combat cancer. Since strawberries are rich in antioxidants and Vitamin C, they also help slow down aging process and keep your skin wrinkle-free for much longer.

5. Raspberries
Raspberries are rich in fiber, antioxidants and vitamins with numerous health benefits. These berries help lower your cholesterol and prevent heart disease. The great news is that you can use frozen berries if you don’t have fresh ones. Add some raspberries to your water and enjoy a healthy drink any time of the day.

6. Cucumber
Cucumbers are high in water and they contain the B vitamins as well as anti-cancer components of caffeic acid, lutein, and fisetin. Perhaps you’ve never thought of adding any vegetable to clear water, but there are a few great vegetables that can improve the taste of your water and cucumber is one of them. Add a few slices and you will have a refreshing drink in a jiff. Just try to cut the slices as thin as possible.

7. Lime
Although lime is not as popular to add to water as lemon is, it can also add delightful flavor to your water. It will give you citrus taste and you can even mix lime with lemon to get a refreshing lime-lemon taste. Add a few slices or simply squeeze some lime juice into water. Easy, healthy and tasty!

8. Mint
Well, I know mint is actually a herb, but I love to add it to my water and I recommend everyone to do the same. Add some fresh, fragrant, mint leaves to your water and enjoy a refreshing taste. Put it in the fridge for a while, and you will have a fantastic, low-calorie, summer drink.

9. Oranges
Oranges brighten up your water and make it more delicious. In fact, orange is similar to grapefruit but it has a sweeter taste. If you are a big fan of orange juice but you are trying to lose weight, adding a few slices of orange to water and you will have a similar feeling of drinking orange juice. Oranges are an excellent source of Vitamin C and they can help boost the immune system.

Many of us don’t drink enough water throughout the day and adding more clean water is vital to our health. But you can have a different flavor each day if you add some fruit or vegetable to your water. What fruit, vegetable or herb do you like to add to your water? Please share your ideas with us.