Megan Santiago's Blog, page 26

Unexpected Ways Behavioral Health Can Make Your Life Better.

Many of us are unaware of how dramatically our thoughts can really impact our lives, from the physical symptoms we have, to the jobs and relationships we pursue, to what we allow to bother us.

Understanding behavioral health and learning how we can improve it can help us all achieve less stressful days, improved relationships, and give us a better understanding of when to get help!

What is Behavioral Health?

Behavioral health is a broad term that refers to mental and behavioral processes, which are often analyzed in terms of psychological effects.

The behavioral health field includes professionals from psychology, psychiatry, social work, education, and public health. It also includes other behavioral scientists who study the behavioral dimensions of physical illness or injury. With this article, I will discuss what behavioral health is, why it’s important and how it helps us change our habits.

Behavioral health means the scientific study of behaviors, feelings, emotions, thoughts, and connections between mind, soul, and body. It defines the functionality of a person in their daily life and their concept of self-being. It includes many services, such as:

Mental healthPsychological concerns Management of diseasesSubstance abuse treatmentEncompass prevention, intervention, treatment, and recovery support

In short, it refers to our behavior towards daily life activities and its impact on physical and mental health.

What is behavioral health vs mental health?

Mental health is a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his com

Behavioral health includes mental health as one dimension but goes beyond it by also including behavioral dimensions of physical illness or injury. Behavioral health interventions are designed to help people manage their conditions so they can live healthy, productive lives.

Why is behavioral health important?

Good behavioral health helps us control our emotions, set and achieve goals, interact positively with others, and make good decisions. It’s important because it allows us to lead healthier lives physically and mentally. We all know that behavioral health is important, but sometimes we need a little help to maintain it.

That’s where behavioral health services come in. Behavioral health services are programs and treatments that help people with mental or behavioral disorders. They provide support for people who want to improve their behavioral health and live healthier lives.

What Are the Signs of Behavioral Health Disorders?

Bad behavioral health leaves a long-term impact on a patient’s life. You need to provide the best possible treatment as soon as you start observing the following signs in your children, old members, or other loved ones.

Conduct Disorder

If you find any difference in how your loved ones treat people around them, their misconduct, and being antisocial for a long time, they need treatment. Signs of this behavioral condition include:

Stealing, aggression, and fighting under normal conditionsDifficulty in socializing with friends, colleagues, and teachers.Behaviors that are not appropriate according to age.ODD (Oppositional-Defiant Disorder)

This term refers to a behavioral disorder in which a child may throw certain temper tantrums and act out in defiance. Children become completely uncooperative and defiant towards parents, peers, or other authority figures. Signs of this behavioral condition are as follows:

Excessive arguing with elders and authority figuresConstantly questioning the rules and refusing to complyDisobeying eldersBlaming others for their actionsSeek revenge and are vindictive in normal circumstances

Ensure not to ignore these signs in early childhood for a better future for your child.

Attention-Deficit Disorder/Attention Deficit Hyperactivity Disorder (ADD/ADHD)

Both the terms belong to biochemical behavioral disorders among children and adults. It affects the ability of a person to give their best performance in daily life activities. Few indications of ADHD are:

Poor Impulse ControlDifficulty focusing and paying attentionMood swingsLack of anxiety or stress management skillsHyperactive i-e cannot sit stillBipolar Behavior

If you observe bipolar behavior in any of your loved ones, make sure to get them treated as soon as possible. It is a sign of a bad behavioral health condition in which a patient can suffer from highly elevated and irritated mood and energy. This is a very dangerous kind of behavioral disorder that can lead to life-ending desires in the patients.

Addiction of Certain Behaviors

Another prevalent sign of poor behavioral health is an addiction to certain habits or behaviors. You become so addicted to specific behaviors that you start ignoring your family and friends, become less social, and are mostly found busy with these behaviors, including:

Internet surfingGamblingVideo gamesBinge eatingExcessive shoppingUncontrolled sex desires/ porn addiction

What Affects the Behavioral Health Condition?

Particular research has found that most behavioral health conditions result from biological, family, or daily life-related factors. Some biological causes include:

Physical disability or IllnessBrain damage/underdeveloped brain conditionsHereditary factorsMalnutrition

Other daily life experiences that affect behavioral health conditions are:

Childhood abuseLow self-esteemTraumatic eventsLack of emotional attachmentDepressive environmentAnti-SocialCoercion from guardians/parents

How does behavioral health help us change our habits?

Behavioral health professionals use a variety of interventions to help people change their habits. Some common interventions include:

– Counseling: This involves talking with a therapist about your thoughts, feelings, and behaviors.

– Cognitive therapy: This type of therapy helps you understand how your thoughts affect your emotions and behavior. It also teaches you how to think more positively about yourself and situations.

– Behavior therapy: This type of therapy focuses on exposing you to the situations that make you anxious or upset, then helping you learn ways to cope with those feelings.

– Group support and behavioral health education programs: These types of behavioral health services can help people who are dealing with similar issues connect and share their experiences.

– Self-help groups: Groups give individuals a chance to meet others in similar circumstances, gain emotional support from each other, hear how members handle stressors and problems, discuss coping strategies that work for them, review educational materials about mental illness, develop rapport with professionals involved in their care, receive encouragement during difficult periods, gain access to resources relevant for their situation (e.g., legal assistance).

Rational Emotive Behavior Therapy (REBT) is a behavioral health intervention that can help people change their habits and behaviors by changing the way they think about themselves, others and situations.

Behavioral services include counseling (talking with a therapist), cognitive therapy (positive thinking), behavior therapy (exposing self to anxiety-producing situations then learning coping strategies), group support/education programs for similar issues; REBT helps us change our thoughts which changes how we feel and behave.

What are the different types of behavioral therapy?

Behavioral therapies are interventions that help people change their habits by changing the way they think about themselves, others and situations. There are a number of different behavioral therapies, but some of the most common include cognitive therapy, behavior therapy, and rational emotive behavioral therapy.

Cognitive Therapy: Cognitive therapy helps you understand how your thoughts affect your emotions and behavior. It also teaches you how to think more positively about yourself and situations.

Behavior Therapy: Behavior therapy focuses on exposing you to the situations that make you anxious or upset, then helping you learn ways to cope with those feelings.

Rational Emotive Behavioral Therapy (REBT): REBT is a behavioral health intervention that can help people change their behaviors by changing the way they think about themselves, others and situations.

CBT

Cognitive Behavioral Therapy uses different types of techniques to treat the patient. CBT targets to alter the thinking pattern of the patient as well as involve efforts to change behavioral patterns. CBT therapy helps the patients to identify the distortion in their thinking patterns and reevaluate them in reality. The therapist will help the patient learn to become their therapist and develop coping skills which can help them focus on the present more than their traumatized past experiences.

PMT

PMT is a specialized technique that refers to parent management training. In this training, parents learn methods to treat their children at home. The parent handles and helps manage the child’s behavior at an early age. Individuals or all the family can be involved for better results. Just giving the desired attention, care, and love, you can win the child’s trust and help them improve their lifestyle. 

Medication

Health service providers may give the patients anti-depressants for targeted conditions in worst-case scenarios. Medications are not usually recommended for minor behavioral conditions. They are helpful for co-occurring disorders.

Natural Ways

Developing and maintaining a healthy, happy and positive lifestyle is key to your behavioral and mental health. Just add below mentioned few things in your daily life and feel the difference.Rise and shine in the sunshineGet plenty of sleepSocialize and connect to the worldAdd exercise or sports to the daily routineEat wisely and limit the junk foodFocus on positivity and practice gratitudeAddress your anxiety and stress to anyone you can trustDo not sit alone for a long timeReduce the exposure to LCD’s and mobile phonesAdd supplement with the approval of your therapist.

Taking supplements for your mental health can be huge in helping balance out the chemical aspect while working on the thought aspect through therapy.

I recommend many supplements for anxiety, depression, ADHD, and more in many of my articles on my blog.

I created a course for anxiety sufferers to know what supplements have helped me and others deal with our anxiety and how to track our anxiety. I will be updating the course regularly at no additional cost to you! So if you purchase it now and the price goes up, you get the additional content for free!

I am not a licensed therapist, I am a therapist in training, so I utilize what I learn in my education to help others deal with their anxiety!

Also if you purchase my course and have further questions about it, feel free to reach out to me and I will do my best to help. This does not replace counseling, it is a guide to help you minimize your feelings of anxiety with supplements, lifestyle choices, and tracking your anxiety.

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you.

Behavioral health habits can be tough to break, but with the help of behavioral health services, you can change your habits and improve your quality of life. If you’re looking for behavioral health services in your area, contact your local behavioral health clinic or search online for a program that fits your needs. Behavioral health is an important part of our overall well-being, so don’t hesitate to get help if you need it!

Behavioral Therapies are Beneficial For Everyone

Behavioral therapies are of different kinds. Every therapy plays a vital role in the patient’s behavioral and mental health condition. They help people with their anger issues, stress management, bulimia, improve coping strategies, develop healthy thinking patterns and increase self-esteem. These therapies provided at the right time can be life-changing for the patients.

When is Extra Help for Behavioral Therapy Needed?

Sometimes the behavioral therapies are not enough to treat a patient. In such cases getting help from trained and certified doctors is crucial. Call the health service provider when:

When you are doubtful that the patient might harm himself or others.Your discipline schemes are not effective.If you desire accurate diagnosis and treatment.When you find that medicines are making the patient addicted.You see patients involved in criminal activities.What Can a Behavioral Health Therapist Do?

A behavioral health service provider will focus on whole-patients health. This means that they will not only focus on behavioral health but also mental health and factors causing behavioral disorders. 

Behavioral health specialists keenly observe patients’ conduct, and after careful evaluation, identify or rule out any behavioral or mental health issues. They can identify any underline conditions and then determine the final treatment, whether at home-based program or therapy sessions in the clinic.

How to Find a Behavioral Health Professional?

You may feel that finding a professional can demand patience and is overwhelming. But you just simply need to look for any of these:

Social workerPsychologistsCertified Behavioral therapistsCertified Mental health counselorPsychiatrists

Do not give up early, as you may have to visit several therapists to find the best one for your loved ones. But once you feel comfortable telling all the personal information and past experiences, you have found the right therapist!

Take Away Tip

Behavioral health conditions can be challenging but, rather than feeling embarrassed and leaving it untreated, always discuss your concerns with the relevant doctor. A better outcome can be anticipated by early diagnosis and treatment procedures.

If you suspect any abnormality in the behavioral conduct of your children or adults, feel free to contact behavioral health specialists around the corner.

DIY Bug Spray: The Best Essential Oils for Bug Repellant

Home remedies can save you so much money and stress of worrying about what chemicals are in a product and how they impact your health. That’s why my diy bug spray, that is natural and can be home made.

Now being a mom in a humid, mosquito laden state (Florida). All-natural bug repellent or bug spray is a necessity to keep my children from being bit.

Most importantly, mosquito repellents often have harsh chemicals in them. That is to say, “they use chemical ingredients such as diethyl phthalate, diethyl carbate. In addition to, N, N-Diethyl-3-Methylbenzamide (DEET), metofluthrin, picaridin and ethyl hexanediol.”

Diethyl phthalate- “no information is available on whether this chemical can cause birth defects when given by mouth. Diethyl phthalate can be mildly irritating when applied to the skin of animals.” (cdc.gov)

N-Diethyl-3-Methylbenzamide (DEET)

“Large doses of DEET are linked to skin blisters, seizures, and memory loss. In addition to, headaches, stiff joints, shortness of breath, and skin irritation.

DEET is also linked to neurotoxicity that may lead to physiological and behavioral problems, especially with motor skills, and learning and memory dysfunction.” (madesafe.org)

Ethyl Hexanediol

https://www.ewg.org/skindeep/ingredients/702299-ETHYL_HEXANEDIOL

Now why would you use a product that has chemicals that may irritate you when you could use more natural ingredients?

What are natural ingredients?

Well the EWG gives you a rating scale on many natural products and what ingredients make them harmful or safer. “If it comes from the ground or has a mother, it is food.” REAL FOOD is safe to be put on your skin, hair or ingested.

You eat your lip balm….

That’s right! Not only do kids eat lip balm, you eat it off your lips too. Where else do you think it goes to? In other words, products we put on our skin, are also absorbed and go in our blood stream.

This is how hormone creams and supplements are taken topically. For example, people with leaky gut symptoms. Are able to bypass their liver when taking a supplement.

Therefore, if it is not safe enough to eat or absorb, keep it off your body also!

What if I don’t have time to make a bug spray homemade?

Certainly, you don’t have to make one! You just won’t have as much control over the ingredients, if you don’t make it yourself. There are some natural, affordable options available for purchase. These are great mosquito repellants with essential oils.

Babyganics Bug Spray is an organic option with ingredients you can all pronounce and are mostly essential oils. Ingredients include: soybean oil, rosemary, citronella, geranium, cedar wood, peppermint and lemon oil. Badger anti-bug balm Certified organic and all natural DEET-free bug and mosquito repellent uses organic and all-natural citronella, cedar, and lemongrass.

**Meanwhile, do a spot treat on your skin to make sure there are no allergies before coating your body.**

Diy Natural Bug Repellant 2-3oz Water 2-3oz Alcohol-free Witch Hazel10 drops Lemon Eucalyptus or Eucalyptus20 drops Citronella 20 drops Orange Essential Oil 10 drops Tea Tree

Please include more water and witch hazel if the essential oils seem too strong. To clarify, you only need a few drops of each essential oil. These are the best types of essential oils for bug repellant. So the individual bottles will last you a VERY long time.

In a spray bottle (I chose glass to avoid BPA’s). Combine water with essential oils.

What each ingredient gets rid of: Lemon Eucalyptus and Eucalyptus are great for repelling mosquitos. Citronella is best for gnats, mosquitos, ticks and fleas. Orange Essential Oil is great for getting rid of gnats, fleas, head lice, ants and spiders. Tea Tree eliminates head lice, bed bugs, fungus, dandruff. Alcohol-free Witch Hazel works as a carrier and can repel mosquitos and is great if you are too late and already bit by mosquitos.Diy Natural Bug Spray for Pets

Furthermore, your pets may be fleas or ticks and just like your kids, you may want a more natural option for them. So, here is a home remedy for your pets also:

2oz Water2oz Alcohol-free Witch Hazel10 drops Lemongrass Essential Oil10 drops Lavender Essential Oil 5 drops Cedarwood

In addition, combine mixture in a spray bottle. Start by applying a few sprays to the dog’s back (keep away from eyes).

add 10-20 drops of Lemongrass Essential Oil add 10-20 drops Lavender Essential Oil

To the dog’s shampoo.

Checkout some other home remedies and uses for essential oils:

*This page does contain a few affiliate links.*

Credits:

https://www.ewg.org/skindeep

Originally posted 2019-01-04 09:00:00.

What I Wish Everyone Knew About How To Fall Asleep Fast

So many people are sleep-deprived, over-caffeinated, and burnt out. Insomnia or sleep deprivation contributes to MANY different health concerns, including an increased risk for cancer, heart disease, depression, anxiety, stroke, diabetes, etc. 

According to the CDC, individuals receiving less than 8 hours of sleep per night increase their risk for severe health conditions by as much as 28.8%. 

Learning how to fall asleep fast and stay asleep can be very important in reducing your chances of developing a serious health concern.

Why is it hard for me to fall asleep at night?

There are many reasons people have difficulty falling asleep, from drinking caffeine too late in the day, having too much noise and bright lights on. Furthermore, being in an uncomfortable environment, having a sleep schedule off, or struggling with a mental disorder such as anxiety or depression. 

If you are reading this article, you probably lay awake at night thinking about all of the things you have to do, or maybe you are just wide awake and have a hard time relaxing. 

These are everyday struggles for many individuals; learning proper sleep hygiene is very important to help you feel great daily.

Insomnia Disorder

Insomnia disorder is a diagnosis in the DSM-V, a book that mental health professionals use to help diagnose their clients.

Insomnia disorder criteria are dissatisfaction with sleep quality or quantity; the sleep difficulty is experienced at least three nights per week and lasts at least three months. This lack of sleep causes distress or impairment in social, occupational, or other vital areas of life. 

One-third of adults report having insomnia symptoms such as:

Frequent or prolonged awakenings during the nightDifficulty falling asleepEarly-morning awakening with an inability to fall back to sleepWhat Causes Insomnia Disorder?

Insomnia can begin at any stage in life; however, it most commonly starts during young adulthood. 

Insomnia can be situational, persistent, or recurrent, typically stress-driven. For example, situational could be when the individual has difficulty falling asleep after certain stressful events, and then their sleep returns to normal.

Children who struggle with falling asleep can be from conditioning, where they need a parent there for them to go to sleep. This inability to fall asleep can also be caused by inconsistent sleep schedules or bedtimes, causing them not to fall asleep on time. 

Psychological and medical factors can also contribute to insomnia disorder in adults and children. 

Poor physical health is a significant cause of increased insomnia in older adults.

Other Disorders That Contribute to Poor Sleep

Worry-prone personalities, anxiety, and depression are a few disorders that can contribute to poor sleep hygiene. If you try all the things below and feel like you may be more than tired, it may be asleep disorder robbing you of your energy. Many others can play a role in sleep quality and quantity, including the following:

Restless leg syndromeBreathing-related sleep disordersNarcolepsyParasomnias

Restless Leg Syndrome is when someone has a frequent urge to move their legs, and they have sensations down their legs that keep them from sleeping well.

Breathing-related sleep disorders include loud snoring, sleep apnea, and excessive daytime sleepiness.

Narcolepsy causes excessive daytime sleepiness, sleep paralysis, cataplexy (muscle weakness and loss of voluntary control), and sleep-related hallucinations. 

Parasomnias cause intermittent awakenings and difficulty falling back to sleep. 

Suppose you think you or someone you know struggles with one of these sleeping disorders. In that case, it is best to talk to a mental health professional such as a mental health counselor, psychologist, or other mental health professional to address these concerns. 

How to Fall Asleep Fast

The best way to fall asleep fast is to be prepared for bedtime and do the following:

1.Eating Enough Filling Calories 

Food does more than just keep you full; it gives us the vitamins and minerals we need to repair wounds on our bodies, support our immune system, gut health, mental health, and even help us sleep.

By eating filling foods and not just bloating, you can decrease your chances of waking up hungry in the middle of the night and wanting a snack.

Eating meals with fat, fiber, and protein is satiating for more extended periods.

If you feel like you eat balanced meals during the day, but you still wake up hungry in the middle of the night, try drinking a protein shake before bed every night or eating foods with casein in them. Casein is a slow-digesting protein that can help you feel full throughout the night. 

2. Hydration

Hydration is essential when trying to figure out how to fall asleep fast because sore muscles and headaches can keep you from relaxing and falling asleep. 

Dehydration can contribute to muscle cramping and soreness, which can cause discomfort and keep you from falling asleep fast. 

It is essential to remember that you need to consume both water and minerals to be hydrated! Electrolytes or minerals are in fruits, vegetables, grains, meats, and salt. 

Adding lemon juice to your water will increase its mineral content and help hydrate you faster than drinking plain water. 

Electrolytes are certain minerals that push water into your cells to hydrate you fully.

3. Be Mindful of WHAT You Eat

Taking into consideration how many calories you consume and what you eat is very important!

Melatonin is a neurotransmitter produced in the brain, the pineal gland, the retina (part in your eye), and the gut.

Light is the main thing that suppresses melatonin production; however, mental disorders such as anxiety, depression, worrying personalities, and poor sleep schedules can contribute to it.

Certain foods contain melatonin, such as:

TomatoesOlivesBarleyRice WalnutsGrapesCow’s MilkBreast Milk for Infants

Research shows that a mother’s nightly melatonin production can transfer to her baby through breast milk. Similarly, if she supplements, then the baby gets those benefits.

4. Getting Sunshine

Sunlight decreases melatonin production during the day to undetectable levels, and waking up earlier and getting sunshine can give you energy and help you have an earlier bedtime. 

Sunlight helps keep your circadian rhythms in check, and it also increases your body’s production of serotonin which to your production of melatonin. 

Sunlight is also very beneficial for individuals struggling with depression or even anxiety; reducing those symptoms can also help you get closer to figuring out how to fall asleep fast naturally.

5. Limit Caffeine Consumption

If you are trying to figure out the best daily routine, it is best to consume caffeine earlier and no later than 3 pm. 

Avoiding caffeine in the afternoon makes it disappear and keeps it from reducing your melatonin production. 

A nighttime consumption of 200mg of caffeine showed decreased melatonin production. 

Caffeine consumption can also cause increased production of cortisol; our primary stress hormone produced naturally in the morning to wake us up. 

A study showed that while stressed, caffeine consumption increased cortisol levels and was significantly higher in women than in men. Women, unfortunately, are already more prone to mood disorders such as stress and anxiety. Keeping caffeine to a minimum is essential for long-term health and reducing the risk of heart disease. (Lovallo et al., 2006)

6. Taking Sleep Supplements

In addition to improving your natural sleep cycles and eating foods that contain melatonin, you can also supplement to help you get to sleep much faster!

Many supplements can help improve your sleep hygiene when figuring out how to fall asleep fast without using Zzzquil every night. 

Here are some of the most common sleep supplements:

MelatoninMagnesiumChamomilePassionflowerLavenderCBDMelatonin

As mentioned above, melatonin is a hormone naturally produced in your body when you have enough minimal serotonin light. In addition, other nutrients help support our natural melatonin production, such as vitamin B6, B12, Folate, minerals Zinc and Magnesium. 

Since melatonin is something your body naturally produces, you can buy melatonin for kids! However, shallow doses are best to avoid giving them any nightmares or grogginess in the morning.  

Magnesium

Magnesium is a mineral and one of the electrolytes required to hydrate your body. It is used for over 300 different body processes, including blood sugar balance, sleep, bone remineralization, hormone balance, and more. 

If you are taking melatonin at night and have a hard time going to or staying asleep, supplement with some magnesium to help you relax. 

Research shows that the combination of melatonin, magnesium, and vitamin b was beneficial for mild and moderate insomnia. (Djokic et al., 2019)

Chamomile

There are two common varieties of chamomile, German Chamomile (Chamomilla Recutita) and Roman Chamomile (Chamaemelum Nobile). Chamomile is consumed as a tea, essential oil, or herbal extract to induce relaxation and sleep. In addition, it helps with muscle spasms, menstrual disorders, hemorrhoids, rheumatic pain, etc. 

Chamomile has anti-cancer benefits by inducing apoptosis or cell death in specific cancer cells, along with promising inhibitory growth effects. 

Essential oils are a great tool to use when you have pill fatigue, and you want something that works fast. 

Passionflower

Passionflower is a perennial plant that helps reduce stress, anxiety, and depression and therefore helps with insomnia. It comes in an extract, sleep supplements, or tea.

Lavender

Lavender is a purple flower with therapeutic benefits such as minimizing anxiety symptoms and reducing insomnia. It is inhaled as an essential oil, or it can be taken in a tea, extract, or even a capsule form.

CBD

Cbd is cannabidiol that helps with inflammation, anxiety, and insomnia. It does not have any hallucinogenic effects despite common confusion, and it does not show up on drug tests. 

7. Get Enough Exercise

When someone completes an aerobic workout, the serotonin (happy neurotransmitter) mechanism is similar to taking a selective serotonin reuptake inhibitor (SSRI). (Wipfli et al., 2011)

Serotonin is a precursor to melatonin; doing things to increase your happiness via serotonin helps increase your melatonin.

Exercise works well to fatigue your body and mind, allowing you to fall asleep easier at night

8. Meditating

This one is not necessarily as “fast” as some other methods because it needs to be done regularly. However, it is something you can do at the moment to reduce feelings of stress and anxiety, allowing you to fall asleep or go back to sleep more easily. 

Using meditation to help you sleep can be an easy and affordable way to help you figure out how to go to sleep fast, especially if you are on a budget. 

9. Put Away All Electronics

Keep your cellphone in the other room and turn your phone on silent or silence certain notifications if you don’t feel comfortable having it completely silent. 

Blue light from cell phones, TVs, or even ceiling lights can suppress your melatonin production. 

Also, your brain can not shut off if you are messaging people on social media or researching topics on your phone.

10. Create a Cool Environment

Turn the air down and use cooling sheets on your bed to help you sleep easier and stay asleep. Studies show that a cool room temperature is essential in sleeping more manageable. Also, cortisol raises your temperature in the morning, so having a cool room will keep you from waking up sweaty in the morning.

Summary

There are many ways to improve sleep hygiene, including diet and lifestyle changes. When trying to figure out how to fall asleep fast, using a supplement, minimizing light exposure, and eating foods rich in melatonin can help you get a better quality and quantity of sleep. 

References:

Djokic, G., Vojvodi?, P., Korcok, D., Agic, A., Rankovic, A., Djordjevic, V., Vojvodic, A., Vlaskovic-Jovicevic, T., Peric-Hajzler, Z., Matovic, D., Vojvodic, J., Sijan, G., Wollina, U., Tirant, M., Thuong, N. V., Fioranelli, M., & Lotti, T. (2019). The Effects of Magnesium – Melatonin – Vit B Complex Supplementation in Treatment of Insomnia. Open access Macedonian journal of medical sciences, 7(18), 3101–3105. https://doi.org/10.3889/oamjms.2019.771

Lovallo, W. R., Farag, N. H., Vincent, A. S., Thomas, T. L., & Wilson, M. F. (2006). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology, biochemistry, and behavior, 83(3), 441–447. https://doi.org/10.1016/j.pbb.2006.03.005

Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with a bright future. Molecular medicine reports, 3(6), 895–901. https://doi.org/10.3892/mmr.2010.377

Wipfli, B., Landers, D., Nagoshi, C., & Ringenbach, S. (2011). An examination of serotonin and psychological variables in the relationship between exercise and mental health. Scandinavian journal of medicine & science in sports, 21(3), 474–481. https://doi.org/10.1111/j.1600-0838.2...

Dumbbell Exercises: 12 of the Best You Can Do at Home

For years, there has been a debate over free-weight King between the barbell and the dumbbell. However, it would be criminal to sleep on the dumbbell’s benefits and versatility for free-weight exercises. If the aim is to build muscle mass, facilitate fat loss, or increase body strength, dumbbell exercises check every box while improving cardiovascular capacity.

Though a classic piece of equipment, the dumbbell has stood the test of time and plays an intrinsic part in developing a strong, fit body for those of all ages, backgrounds, and fitness endeavors.

Irrespective of whether you are an average keep-fit person, a celebrity, a powerlifter, or a bodybuilder, dumbbell exercises are consistently included in workouts.

Dumbbells are not only mobile, but they are also reasonably inexpensive compared to barbells, plates, and machine equipment. The low affordability of dumbbells was evident by a surge in free weight sales when the world entered the pandemic.

In March 2020 – in the early stages of the pandemic when many of the nation’s gyms were temporarily closed due to lockdown – free weight sales jumped by an astonishing 181% compared to the previous year, according to a market research company, NPD.

What Are 3 Benefits of Dumbbells?1. Increased Safety

With a barbell, it’s far too easy to leave yourself in a compromising and dangerous situation when you’re attempting a lift that is within the proximity of your current level of strength.

Over the years, we have seen proof of countless horrifying injuries where someone has failed a squat or bench because of this.

When using dumbbells, however, this is not the case.

There is a higher level of safety and reduced risk of injury as you can drop them to the floor without any cause for concern.

2. Better Muscle Activation and Stabilization

Compared to the barbell once more, dumbbells require more excellent stabilization when performing exercises.

A study compared the electromyography of the chest, biceps, and triceps when doing a barbell bench press, a smith machine flat press, and a flat dumbbell chest press.

Both the barbell press and dumbbell bench press were similar in tricep and chest activity. However, the biceps activity was markedly higher with the dumbbells.

The study then proves that excellent stabilization is necessary with dumbbells, which has a knock-on effect of activating more significant amounts of muscle fibers.

3. Greater Freedom of Movement

You will gain more significant movement when performing any dumbbell press exercise.

For example, the shoulders can move more freely and are not stabilized during the press.

There is a set range of motion with barbell pressing. It is a linear, fixed position.

However, you’re in a whole world of trouble if, while pressing, you aggravate an existing injury, or worse still, cause an injury.

The beauty of dumbbell pressing is that it allows you to rotate your shoulders internally and externally.

You also have the advantage of adjusting the height of the dumbbells around pain-free areas, avoiding any existing injuries.

Can I Build Muscle With Just Dumbbells?

The answer is an unequivocal yes!

The equipment you use is only a tiny part of the overall picture of building muscle.

Dumbbells are equally as beneficial as anything else. They can go up to a substantial amount of weight to overload the muscles, and they are underrated when it comes to developing the core muscle groups.

However, a fundamental part of the muscle-building process is following a diet that aids recovery and getting adequate rest.

Balancefrom Rubber Encased Hex Dumbbell in Pairs $84.99 High-quality solid cast dumbbell encased in rubber, dumbbells will last throughout the years while protecting your floor Solid metal chrome finishes contoured (ergo) handles designed to fit comfortably. Textured handle provides a tight and secure grip Hexagon shape rubber encased heads help prevent rolling and provide easier storage

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/10/2022 03:31 am GMT Best Dumbbell Exercises1. Stationary Dumbbell LungeStart with both legs hip-width apart, toes forward, keeping your back straight, and a dumbbell in each hand. Palms should be facing your sides.Take a big lunge forward, focusing on keeping your upper body straight.Now bend both knees as you slowly lower your body and back knee toward the ground while keeping your back straight. Ensure your front knee is in line with the ankle.Come back up and straighten both legs back to the start position.2. Lateral RaiseStart with feet just short of shoulder-width apart, holding both dumbbells at your sides, palms to face one another.Lift both arms 90 degrees to your sides (with weights still in arms), ensuring not to bend the elbows or swing the arms.Pause at the top of the movement for one second, slowly bring both arms back down to sides, and repeat.3. Dumbbell Shoulder PressStart with palms facing forward and hold a dumbbell above each shoulder at chin height. That is the start position.As you press both dumbbells up, breathe out until the end of the movement, which is when both dumbbells are above your head, with elbows slightly bent.Momentarily hold the dumbbells above your head, then lower the weights slowly back to the starting position.4. Tricep ExtensionsStand up straight or sit on a bench. Hold a single dumbbell in both hands.Ensure feet are shoulder-width apart and engage your core.Extend your arms fully and raise the dumbbell over your head, keeping palms to face upward. That is the start position.Bending your arms at the elbow, engage your triceps as you lower the dumbbell slowly behind your head.Hold momentarily, then return to the start.5. Dumbbell RowStart with your right hand and right knee on a bench or a flat surface that is knee-height. Ensure your left foot is out wide to the side, and a dumbbell in your left hand, hanging.Keeping your back in a neutral position and left knee soft, drive your elbow up, lift it to your torso, and lower back down to the start.Repeat.6. Dumbbell PulloversLie flat on your back on a bench, holding a dumbbell in both hands above your head, parallel with your chin. Ensure your arms are straight but not locked.Lower the dumbbell behind your head slowly until you feel a stretch in your chest and hold for 1-2 seconds.Return to the start position and ensure you squeeze your chest hard at the contraction point.7. Single-Leg Dumbbell DeadliftStart by holding two dumbbells in front of your thighs, palms facing inwards.Now lift one leg behind you slowly, simultaneously slightly bending the other knee, and lean forward, making sure your arms lower the dumbbells to the floor.Momentarily pause, then return to start position.8. Alternate Dumbbell Biceps CurlStand up straight, holding a dumbbell in each hand, palms facing outward.Raise one dumbbell until it reaches shoulder height – pause – lower down to the bottom slowly, then raise the other one.Repeat.9. Dumbbell Reverse FlyStand with both feet hip-width apart with a hinge at your hips, ensuring arms are extended, palms facing inward to start.Raise arms out to the sides at 90-degrees, and squeeze your shoulder blades together at the top of the movement.Momentarily pause, then reverse out of it.Repeat.10. Dumbbell PressLie back on a bench with a dumbbell in each hand.Ensure you bend each arm to the side of each shoulder, palms facing upwards.As you press the weight overhead, extend your elbows.Press until your arms are entirely straight above your chest without touching the weights with one another.Bring the weights back down slightly past shoulder level in a controlled motion.Repeat.11. Goblet SquatHold one dumbbell at chest height with one hand under each of them to make yourself comfortable.Inhale deeply, and as you squat, simultaneously push the hips back.Squat until thighs are parallel with the ground, then reverse out of the movement.Engage core and drive feet through the ground.Push back to starting position and repeat for the optimum number of reps.12. SkullcrushersSit on a bench with knees bent and feet flat on the floor. Hold the dumbbells at your chest.Lower your upper body slowly down to the bench, then extend your arms so the dumbbells are in the press position.Keeping your hand grip neutral, carefully lower the dumbbells to your forehead.Once at forehead height, extend the elbows and contract the triceps, then return to the starting position.Repeat.FAQ1. How often should you work out with dumbbells?

Three to four times per week is optimal. However, this advice goes for any workout routine.

2. How can I do dumbbells at home?

If you cannot make the gym for a workout – or you prefer to train at home – dumbbells are ideal, and you don’t necessarily need a home gym with lots of equipment if you’re a motivated and driven individual. You can work the whole body with dumbbells. Another great thing with dumbbell workouts is that you can up the intensity and opt for circuit-style training, performing exercises back-to-back, which helps burn fat.

3. How do beginners use dumbbells?

If you are new to working out, take things slowly, and always err on the side of caution when choosing how much weight to use per exercise. Aim for a full range of motion on each repetition. Contract the muscle you are working on without rushing each set. Starting with a full-body workout is ideal for beginners. It allows the nervous system and muscles to adapt slowly without risking burnout or injury.

This post originally appeared on Wealth of Geeks.

How To Fight a Speeding Ticket: Everything You Need To Know

How much does a speeding ticket cost? How long does it take to get out of jail after being arrested for speeding? What should I do if the police pull me over for speeding? This article will teach you everything you need to know about what to do when you’re pulled over and how to fight a speeding ticket.

Many people think that fighting a speeding ticket is easy. After all, who wants to pay a fine when they weren’t even doing anything wrong? Unfortunately, this is one of those situations where ignorance is bliss. You might be able to beat a speeding ticket, but only if you take the proper steps.

You’re Getting Pulled Over by the Police. Now What?

When you get pulled over by a police officer, you need to remain calm and be polite. If the officer asks for your license and registration, hand them over immediately. Do not argue with the officer, and if you don’t know why they stopped you, ask them politely. The officer may ask you questions about where you’re going, how fast you were driving, and whether you’ve been drinking alcohol. If the officer suspects you of drunk driving, they may request a breathalyzer test or field sobriety tests.

Things You Should and Should Not Say

When a police officer pulls you over, you should be polite and respectful. If they ask you questions about where you live, work, or go to school, answer them truthfully. Don’t lie to the police or try to hide anything from them.

If the police officer asks you to step out of the car, do so without arguing. You must follow their instructions carefully. If you refuse to get out of the vehicle, things can be more difficult for you. You could end up with a broken window and a criminal record.

If the police officer tells you to put your hands on the steering wheel, place your hands on the wheel and keep them there until they tell you otherwise. If they ask you to turn off the engine, do so immediately.

Never Admit Guilt

If you’ve committed a traffic offense, don’t admit guilt. It’s not going to help you out at all. Instead, the officer may decide to give you a warning instead of writing you a ticket. But if you’re found guilty, it could cost you thousands of dollars in fines and fees.

One of the first questions the officer may ask is, “Do you know why I stopped you?” If you reply with, “Yeah, because I was driving like a bat out of hell,” you’re sure to get a ticket, and the judge will throw the book at you. Always reply with, “No sir, I don’t,” because you’re not a mind reader. You don’t know why the officer pulled you over. Maybe the officer didn’t see you speeding, and it was for something else?

I’m Getting a Ticket. Now What?

You should never argue with the police officer if you get a speeding ticket. The best thing to do is accept the ticket and figure out your strategy later. However, if you feel mistreated, you may want to file a complaint against the traffic cop with their Internal Affairs Bureau. If you were in the wrong, don’t waste your time filing a frivolous complaint that goes nowhere.

Look for Citation Errors

If you’ve ever had a citation issued by a police officer, you know citations can be challenging to deal with. But if you want to avoid paying fines and fees, it’s essential to understand what they are and how to fight them.

A citation is a notice that says you have violated a law. A citation usually includes:

The date the violation occurred.A description of the violation.A statement of the fine amount.Your name and address.The citation number.A reminder to appear in court at a specific date and time.If You Find an Error

If you find an error on your traffic citation, you may be able to get out of the ticket depending on what the error is. For instance, if the officer wrote down the wrong traffic offense code, you may be able to have the court dismiss the citation.

An example would be if they pulled you over and intended to give you a citation for a civil speeding offense. But if the statute cited is for anything else, such as drag racing, the court will dismiss the ticket. Whatever you do, don’t contact the police station and tell them about the error. An officer will respond to your residence and issue the correct citation if you do that.

If you’re under 18 years old and they cited you in the wrong court, that could also end up with the ticket being dropped.

However, other errors, such as your name or address, can be amended in court and won’t result in the traffic ticket being dismissed.

Your Options for Dealing with a Speeding Ticket

You can deal with a citation in up the three ways. First, you can pay the fine and costs associated with the citation without going to court. Second, you can request a trial before a judge. If you win, the judge will dismiss the citation, and you won’t owe any money. If you lose, you’ll still owe the fine and costs.

Depending on your circumstances, you may be able to attend traffic school to avoid any points going on your license. Unfortunately, the cost of traffic school is usually the same as the ticket itself.

You can also challenge a citation based on the officer’s lack of legal authority to issue the citation. For example, if you believe the officer lacked reasonable suspicion or probable cause to stop you, then you can ask the court to throw out the citation.

Attend Defensive Driving School Instead of Paying the Fine

If you’ve received a traffic citation, attending a defensive driving course may be worth it rather than paying the fine. Defensive driving courses are usually offered by local police departments, community colleges, and private companies. They typically last between two and four hours and cover topics like safe following distances, proper lane positioning, and avoiding distractions.

Should I Hire a Lawyer?

The first thing you should know is that it’s not always necessary to hire a lawyer if you want to fight a speeding ticket in court. Many people have successfully fought tickets in court without legal representation. Likewise, if you decide to represent yourself in court, you may find that you don’t need a lawyer at all.

Keep in mind, hiring an attorney for a civil traffic offense will likely be more expensive than if you had just paid the fine. Hiring an attorney also doesn’t guarantee you will be found innocent. If that happens, you will still have to pay the speeding ticket as well as attorney fees.

Challenge Radar Gun Evidence

Police officers use a radar gun to measure the speed of vehicles. It uses infrared beams to detect the vehicle’s velocity, which then calculates its speed based on the distance it travels between each pulse. These devices should be calibrated to give accurate results within 0.01 mph.

In court, the officer should have the calibration records with him. If he doesn’t, he can’t testify to the radar gun’s accuracy, and you should win the case.

Question the Officer’s Testimony

Ask about the officer’s training records, whether he has kept up to date with his required training, and any necessary refreshers to maintain radar certifications. Also, check with the state department of motor vehicles to see if there is anything they require from law enforcement agencies regarding radar guns.

Don’t Forget About Body Cameras

Remember that your traffic stop was more than likely recorded on the officer’s body camera. Be sure you don’t lie about the interaction in court because the officer will show the body camera video, making you look foolish.

Do Cops Show Up for Traffic Tickets?

Yes, they do. In the past, people would take the chance that the officer would not show up, and their citation would be dismissed. However, departments have fought back against this in recent years, and now it’s common for officers to be disciplined if they don’t show up for court. Because of this, it’s extremely rare for officers not to show up for their court dates.

Originally posted 2018-08-06 18:05:00.

17 Summer Part-Time Jobs To Get You Extra Cash

Need some extra money this summer? Here are some summer part-time jobs that can net you serious cash!

Summer is a time for vacations and relaxation. For many people, it is also a time to earn extra money. Getting a part-time job in the summer is an opportunity to make some extra money during the summer.

A part-time summer job is a temporary job during the summer, typically in June, July, and August. Usually, students and teachers, who are off of school during those months, are the ones who work a part-time summer job to earn some extra money.

Summer part-time jobs are a great way to gain work experience and learn about the working world. In addition, if you are a student, working a part-time job in the summer can help you save up some money to give you extra cash to spend throughout the year and supplement your frugal student budget.

Good Days Start With Gratitude: A 52 Week Guide To Cultivate An Attitude Of Gratitude: Gratitude Journal $6.99

A great way to keep track of what you are thankful for and focus on all the good you have in your life.

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/11/2022 12:12 am GMT 17 Summer Part-Time Jobs to Consider1. Work in Retail as a Retail Sales Associate

A part-time retail job is a great way to make some extra money and work around your school schedule. You may have heard about part-time retail jobs from friends or seen them advertised in the newspaper. Some part-time retail jobs are even just seasonal and only last for a few months. However, the hours are usually flexible, and you can work as many hours as you want.

A part-time retail job is a great way to make some extra money and work around your school schedule. Some retail

2. Restaurant Worker

The summer months are a time of celebration and relaxation, but it also means hard work for many people. The summer season is a busy time for many restaurants, with people coming in to eat out daily.

Summer is a busy time for many restaurants, with people coming in to eat out daily. As a result, many restaurants will hire extra people for the summer months, and some restaurants will have more people working on the weekends.

Working in a restaurant during the summer is a great way to make some extra money. Some people work in the kitchen and some work as servers. They work hard, but they also get to spend time in the summer sun.

3. Camp Counselor

Many people in the United States spend their summers as camp counselors. Camp counselors are responsible for teaching children about nature, sports, and other activities. Counselors also have to be very patient and nurturing as they work with children.

There are part-time job opportunities in different day camps or summer learning programs and events. (You can also work in a sleepover summer camp, but that is not part-time!).

The summer is a time when many kids have the opportunity to camp. Camp counselors play a crucial role in the camp experience. They help the campers make friends and have fun. They also teach the kids new skills and help them grow as people.

Camp counselors are the backbone of the camp experience. Although it is a hard job with a lot of responsibility, it can be fun for the right person. Camp counselors get to experience camp and do all the fun things that campers do.

Clever Fox Budget Planner & Monthly Bill Organizer with Pockets. Expense Tracker Notebook, Large Size $38.49 2 pages for financial goals 2 pages for your strategy and tactics8"x9.5" Size Book Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/11/2022 12:08 am GMT 4. Bartender

A bartender’s summer job is a great way to earn money for the future. The job is a lot of fun, and you get to meet new people all the time. In addition, you get to serve drinks and talk to the customers.

The job is also a lot of hard work, and you have to be on your feet the whole time. You have to be a good listener and make sure that the customers are always happy. The job is a lot of fun, and it is a great way to earn

Bartending is a great summer job for anyone who wants to make some money and have a lot of fun. It’s an excellent job for people who enjoy talking to people and making drinks. It’s a great way to make some money, and the best part is that you can drink on the job!

5. Amusement Park

The amusement park is one of the most popular destinations for families with children. When you think of amusement parks, you may think of fun rides, cotton candy, and sunburns. But what about the people who work there?

Amusement park workers are responsible for keeping the rides safe and operational and ensuring that all visitors have a safe and enjoyable experience. They are also responsible for maintaining the park clean and orderly. Working at an amusement park can be a gratifying experience.

It’s a fun environment with a lot of energy and a lot of different people. In addition, it’s a great way to meet new people and make new friends. But, it can also be a very demanding job. There are long hours and a lot of physical work, and you must constantly deal with large groups of people and kids.

6. Lifeguard

The summer is quickly approaching, and many people are already looking for summer jobs. One popular summer job is as a lifeguard. Lifeguard jobs are a great way to make some extra cash and get a tan all at the same time. Trained and licensed lifeguards can find lifeguard jobs at public beaches, pools, and rec centers.

A lifeguard’s job is one of the most important jobs that one can have, and it is a job that is not always easy. It is a job that requires a lot of patience and a lot of time. It requires you to be on your feet for long periods. But, most importantly, while lifeguarding, you must be able and willing to give your total attention to the job. People’s lives are in your hands, and it is a job that you must take seriously.

7. Office Job

Offices aren’t exactly the fun in the sun jobs that usually are part of the summer part-time jobs list, but many offices hire part-time workers in the summer jobs to help with mundane tasks and to gain office experience. That can be an excellent opportunity to see what working in a specific industry look like.

In addition, some offices prefer to hire interns for unpaid positions, which may not be an option for everyone but can be a good advantage for someone looking to get into a specific industry or workplace eventually.

8. Teach a Summer Class

Summer is quickly approaching, and the kids are out of school. While most people are looking forward to the summer break, teachers look forward to the summer class. In addition, summer classes are a great way to make some extra money during the summer.

Summer is a great time to take a break from the daily grind. However, if you are looking to keep your skills fresh, teaching a summer class is a great way to do so. In addition, teaching a summer class is a great way to keep your skills fresh and make some extra money to help pay for your expenses.

9. Father or Mother’s Helper

Being a mother’s helper is an excellent job if you look for the flexible scheduling that summer part item jobs offer you. Since many parents have their children home more often in the summer months, many parents choose to hire someone to help them out with their children.

Getting a job as a mother’s helper is a great way to make extra cash while watching children but often doesn’t require you to have complete responsibility for someone else’s children. For example, you can help parents take kids to the pool or park or, in general, provide an extra pair of hands.

10. Babysitter

Many working parents find themselves without their usual childcare arrangements during the summer. They need a babysitter to fill in the gaps of their regular childcare. Working as a babysitter during those hours can be a great money-making opportunity. If you have a flexible schedule and can cover those gaps- you can be in high demand during those summer months.

Babysitting is very rewarding and can make you quite a bit of money and give you a lot of flexibility. If you are babysitting the right age kids, you can also have many downtimes to work on your schoolwork (summer courses, for example) or whatever else you want to do. It can be physically and emotionally demanding, but it has a lot of perks as well. There are many hours of flexibility and air conditioning!

11. Hospitality and Tourism

The hospitality and tourism industries are exploding this time of year. With lots of people on vacation and going out to enjoy themselves, hospitality and tourist attractions need all the help they can get. Many of these places look for temporary workers to cover shifts these months and supplement their regular workers.

That is particularly true in high-tourist destinations. If you have a specific tourist city that you would like to visit, check out the job listing at all their attractions and hospitality services and see if you can get a part-time summer job that will allow you also to enjoy the sights and have a vacation you wouldn’t have ordinary have.

12. Landscaping

Landscaping jobs are often available to those interested in a physical job outside, in the sun, and offer a sense of accomplishment.

Landscaping jobs are often available to those interested in a physical job outside, in the sun, and offer a sense of accomplishment. Landscaping jobs are often open to those interested in a physical job outside, in the sun, and offer a sense of accomplishment. In addition, landscaping is a great way to earn income while being outdoors. It can be a physically demanding job, but it is a great way to stay healthy and keep in shape.

13. Golf Caddy

Golf caddies are an integral part of the game of golf. They are responsible for carrying the golfer’s clubs and helping the golfer to find the hole. Golf courses see an influx of players in the summer months and need more caddies to help the golfers play. It is a physical job but can net you some excellent tips, is pretty low stress, and can have flexible hours, making it a great summer part-time job.

14. Swimming Instructor

If you’re looking for a job this summer, you might want to consider becoming a swim instructor. Swim instructors are in high demand in the summer because many people want to learn how to swim. In addition, there are many different levels of swim instruction to teach people of all ages and levels of ability.

You will need to be officially certified and licensed to teach swimming. However, if you can find kids to teach (either in your pool or theirs), this can be a very lucrative part-time job for the summer.

15. Pool Maintenance

Pool maintenance is a job that can be both enjoyable and challenging. There are many different aspects of pool maintenance that need to be done to keep the pool clean and safe for use. For example, a variety of chemicals need to be used to keep the pool clear, and there are also a variety of tools that need to be used to keep the pool clean.

Pool maintenance is a job that can be both enjoyable and challenging. You will need to know how to clean and maintain pools properly, and you may have to purchase some of your equipment to get started. However, you can work on your schedule and at your own pace and can make a nice amount of money in a short amount of time.

16. Tutoring

Summer is a time for kids to relax and have fun. However, not all kids have the opportunity to take a break from school. Some kids are still in school, while others need to catch up on work and learn during the summer months to keep up academically. That is where you come in; tutoring kids during the summer can be a great money-maker, especially for teachers who have the summer off. A good tutor whom kids like and who teaches well can charge a lot of money, and you can take as many or as few clients as you want.

Tutoring is also a job that you can do from the comfort of your own home. All you need is a computer, a reliable internet connection, and a few hours of spare time. You can make a decent hourly wage, and you can work as little or as much as you want.

17. Petsitter

Many people choose the summertime to go away on vacation. That means that lots of people are looking for pet sitters to watch their pets while they travel. Parents often hire a pet sitter to come to take care of their pets while they are gone. A pet sitter will feed their pet, walk them, clean up after them, and make sure they are safe. If you can have the pets board in your home, that is another great way to make a lot of money for a small amount of work in the summer (and you can do it while doing another job or taking some summer courses).

Working a Summer Part-Time Job

Summer is a great time to experience different job opportunities that you may not otherwise have a chance to take. Summer part-time jobs can be a perfect time to make money and build your resume with different experiences. Since many of these opportunities are outdoor jobs, you can get your sun-fix in and make some extra income, all while working part-time, giving you plenty of time to party, do some volunteer work, or just chill.

Getting a part-time summer job can be the right move for many high school students, college students, seasonal workers, or anyone who works in a position that gives the summer off. Using the summer to make some money, save for the future, and gain valuable employment experience – definitely a smart move!

This post originally appeared on Your Money Geek.

Originally posted 2018-01-20 21:43:00.

Doubts About How To Swaddle A Baby: Supplies Needed

To know how to swaddle a baby is a potentially life-changing talent, especially for new mothers. However, you don’t have to be an expert in swaddling. We will help you learn about swaddling your newborn step by step in this article.

If you don’t want to learn how to swaddle a baby and would like a similar solution with a sleepsuit, here is the sleepsuit I used with my son for a while and highly recommend it!

Baby Merlin's Microfleece Magic Sleepsuit $39.95 Microfleece The Merlin Magic Sleepsuit is the original swaddle transition product The Magic Sleepsuit is designed for back sleeping in the crib at the recommended room temperature for babies Baby Merlin's Magic Sleepsuit was invented by a mother of four and pediatric physical therapist
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/09/2022 03:33 am GMT

What is Swaddling?

Being a new parent, you might not know how to swaddle your baby. Don’t worry! We have covered answers to all your questions in this article.

Swaddling is an ancient age-old method in which you gently wrap your tiny one in a soft, breathable, and light swaddle sheet to help them feel soothe and calm. These swaddle wraps make them feel snug and secure like they felt in their mother’s womb. This method is beneficial to both the baby and the parents by letting them sleep more healthily.

What Is the Proper Way to Swaddle a Baby?

The most appropriate way to wrap your tiny ones is to cover them in a way that is not too tight or not too loose for the baby. If it’s too tight, there are chances of developing problems in Baby’s hip joint.
Make sure your newborn can freely move their knees and hip to avoid any joint issues. To keep your Baby safe, wrap the body of your baby, excluding their neck and head. And don’t forget to monitor them while they are sleeping, all wrapped in a swaddling sheet like a burrito!

If you want to know whether you have to swaddle the baby too tight or not, use the “two-finger test.” All you need to do is try to insert two of your fingers beneath the swaddle sheet and the chest of your baby. Now, if you feel that your fingers fit comfortably beneath the wrap, pat yourself on the back for rightly swaddling your tiny sweet pea.

Swaddling a Newborn is Safe?

The answer is a big Yes! Swaddling is very beneficial in the initial months of your newborn. It helps keep them calm and lets them sleep more peacefully if you follow the proper techniques.
Also, always leave good breathing space for your baby while you swaddle them.

Avoid covering the neck and head for a safe swaddle. And always lay them down to sleep on their back, especially when you swaddle them. For the additional safety of your baby, you can take help from your Baby’s health provider.

What Kind of Fabric Should Be Used?

Just like knowing how to swaddle a baby is essential, Swaddle wrap fabric is also fundamental, and choosing the correct sheet or blanket is crucial for your baby. Baby skin is susceptible, so you must carefully select the blanket or sheet to avoid skin rash or allergies.

Generally, blankets or muslin sheets made from natural materials like cotton, linen, or blended cotton, are safe. However, I prefer to use specialized cotton-winged swaddles. Usually, 100% cotton muslins are very light and breathable for newborns. In addition, these lightweight sheets help to keep your baby from overheating while sleeping.

Muslin Swaddle Blankets Neutral Receiving Blanket for Boys and Girls by Comfy Cubs (Grey) $23.99 Soft, Breathable, and AbsorbentCute and comfortable, these swaddling blankets for babies can be used to support infants and parents as a tummy time blankie, nursing cover up, changing table or stroller cover, burp cloth, and more. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/09/2022 03:22 am GMT How to Swaddle, Step-by-Step

via GIPHY

Now it’s the time to answer the frequently asked burning question of how to swaddle a baby? Below are the simple, safe, and easy steps for new parents.

1. Spread the Swaddle Sheet on a Flat Surface

Take your muslin sheet and place it over a flat surface in the shape of a diamond. Now fold the top corner of the sheet almost 5-6 inches. Another way to fold your sheet is by folding one corner over the other, making a perfect triangle.

2. Keep the Head and Neck Out of The Sheet

Place your baby in the middle of the sheet, keeping its neck and head above the folded corner of the sheet. Keep the shoulders of the baby lower than the folded corner of the sheet. Next, place your baby face-up, keeping the body of the newborn straight on the muslin.

3. Swaddle the Arms and Legs of the Baby

Now gently hold both arms straight, wrap the sheet’s right corner, bottom, and left corner over the baby, and tightly tuck it all under the baby’s body.

If your baby is very active and quickly takes out their arms from the sheet, wrap this naughty one differently. Hold the baby’s right arm and cover the right corner over the baby’s chest, keeping the right arm wrapped under the muslin. Leaving the left arm free, secure the sheet beneath the baby’s body on the left side.

4. Tuck their legs in

Now to secure the legs, fold the bottom corner of the sheet over the baby’s feet, and tuck the sheet under the chin of the baby in the first fold. Next, straighten the baby’s left arm and place the remaining corner of the sheet across the baby’s chest, securing it underneath the body and keeping the left arm wrapped under the sheet.

You are an expert in how to swaddle your baby! So take a deep breath because your little munchkin is now ready to enjoy a comfortable sleep, being all wrapped up in a soft, fine muslin sheet.

If you don’t feel like going through all of this process, I recommend one of the swaddle sleepers like one of the Baby Merlin’s Magic Sleepsuits.

Baby Merlin's Microfleece Magic Sleepsuit $39.95 Microfleece The Merlin Magic Sleepsuit is the original swaddle transition product The Magic Sleepsuit is designed for back sleeping in the crib at the recommended room temperature for babies Baby Merlin's Magic Sleepsuit was invented by a mother of four and pediatric physical therapist
Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/09/2022 03:33 am GMT Benefits of Swaddling

There are several benefits of swaddling a newborn; we mention some below.

Apart from making your little one adorable, being all swaddled up like a burrito! Swaddling helps to keep your baby settled down and sleep more peacefully.

It keeps your baby secure, comfortable, and cozy, mimicking the snug feeling of a mother’s womb.

It keeps the baby from waking up early due to the Moro reflex, also known as the startle reflex. It refers to a condition when babies start shaking heads, moving legs and arms inward and outward, potentially forcing them to wake up in a cranky mood.

At What Age Do I Stop Swaddling My Baby?

You can keep your baby swaddle up for hours in the day, naps, and night for their sound sleep. Just follow the safe swaddling technique to keep your baby safe for hours during day and night time.

A baby keeps waking up for a feed and for changing diapers, so it gives them the chance to stretch their arms and legs in between these slots. So feel free to keep them swaddle up while keeping an eye on them all the time.

If you are doing a sleep training schedule you will most likely be recommended to stop swaddling your baby at a certain age. This is so they can freely roll around and move their arms, because having their arms bound to their sides may make them sleep poorly.

Nested Bean Zen Sack - Gently Weighted Sleep Sacks | Baby: 6-15 Months | Cotton 100% | Help Newborn/Infant Swaddle Transition | 2-Way Zipper | Machine Washable $37.99 Our gently weighted Zen Sack mimics the pressure your baby feels when held by you. Helping babies to self soothe & sleep through the night when not in your arms. Parents report longer sleep in 1-3 nights. (AGES 0 TO 24 MONTHS) - Whether you are looking to transition from a swaddle or the developmental changes are causing regressions, put these sleep disruptions to bed with the Zen Sack

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/09/2022 03:40 am GMT When to Stop Swaddling the Baby?

It is vital for you as a parent to know when to stop swaddling your little one. It is an excellent way to keep your newborn under control, but once the sweet pea learns to roll over and frequently set the arms and legs free from the muslin sheets, it’s the right time to stop swaddling the baby. A baby usually learns to roll over at the age of 2 months. Till that time, enjoy your tiny one wrapped up all day long.

Things to Keep in Mind

Besides learning how to swaddle the baby in the right way, you should keep in mind that never swaddle your baby too tight.

A tight swaddle can restrict the baby from moving the hips and knee joints, which is unhealthy and harmful for a newborn. In addition, it can cause hip dysplasia which refers to a condition in which a baby’s hip does not develop in the proper form. So it should be firm and comfortable.

Avoid putting swaddled babies to sleep on their front or left/right sides; always lay them down on their backs.

Keep checking the baby’s body temperature to ensure they don’t get too hot and sweaty. Maintain a moderate temperature by using the right fabric according to the weather conditions. Over layering should be avoided.

Never breastfeed a swaddled newborn; it is not healthy and restricts the hand movement of the baby. The baby’s active use of hands improves latching.

I don’t recommend wrapping them while feeding as it can make them fall asleep before properly finishing it.

Last but not least, do not start the practice unless you are well-trained in swaddling the baby rightly.

Remember, there are different ways adapted worldwide when it comes to dealing with a baby. However, some general rules stay the same. The same applies to swaddling, in which you have to take note of these critical points stated above. Ask your expert for in-depth advice if needed.

To improve the length of time your baby naps or sleep, trying a rocker that mimics your natural movement could be very helpful!

4moms® mamaRoo 4 Multi-Motion Baby Swing, Bluetooth Baby Rocker with 5 Unique Motions, Cool Mesh Fabric $239.99 5 unique motions & speeds Bluetooth Enabled – control motion & sound 4 built-in sounds & MP3 plug-in Smooth, woven nylon material Machine washable seat fabric AC Adaptor – no batteries required Adjustable seat recline. Removable seat fabric Weight Range: Birth to 25lbs (or when baby can sit up unassisted)Power: AC adapter (no batteries required)From the makers of the mamaRoo

Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/09/2022 03:47 am GMT Bottom Line

Knowing how to swaddle your baby offers many benefits, but it can be risky at the same time. So if you are on the fence about whether to swaddle your little munchkin or not, visit your baby’s health care provider, who can guide you with the pros and cons.

Those who are well aware of the benefits of swaddling can follow our step-by-step guide to get the hang of how to swaddle a baby easily.

You now know all our swaddling steps and answers to the frequently asked questions! Then, you are all set to safely swaddle your tiny one for a sound sleep.

9 Essential Oils For Sleep & How You Can Make Full Use Of Them

[image error]

More than one-third of adults in the United States don’t get the recommended sleeping hours every night. As the market for essential oils is growing speedily in the United States and across the globe, many people are now knowledgeable about essential oils for sleep. They are pretty eager to know if these essential oils are beneficial when you cannot sleep.

The essential oils for sleep are derived from different plants, typically by steam distilling and crushing other parts of the related plant. There have been various essential oils as a medical treatment since early times. What’s more, aromatherapy includes the inhalation of the essential oil scents or the oils vapors in the hopes of getting beneficial health effects. Studies show that as smell impacts sleep, incorporating different essential oils for sleep might help people get better results.

Art Naturals-Essential Oil Diffuser and Top 16 Aromatherapy Oils Set for Anxiety, Relaxation, Stress Relief $59.98

This product includes the following essential oils and a beautiful wooden diffuser:

Tea TreePeppermintLavenderRosemaryEucalyptusLemongrass Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/08/2022 11:13 am GMT
Science about Essential Oils for Sleep

You might know about the different aromatic effects of essential oils in various ways. For instance, apply some essential oils to the wrists, palms, or soles of your feet in the morning and night to feel more relaxed and calm. What’s more, you can also apply sage and lavender to your skin directly.

Before using essential oils on your skin topically, you need to ensure that your essential oil comes with a carrier oil. Using undiluted essential oils on the skin may be able to induce irritation. Different carrier oils may involve jojoba, olive oils, and coconut. What’s more, you may be able to use a carrier oil one teaspoon to every drop of essential oil you add. You might also add a few drops of essential oils for sleep into a diffuser. It will release the overall scent in your home.

If you don’t want to leave the diffuser on the run, you might consider including some drops of essential oils for sleep on your pillow right before sleeping time. It will enable the scent to linger as you sleep.

How Do Essential Oils for Sleep Work?

As essential oils enter your body, they contact the limbic system in your brain that is responsible for different emotions. The other molecules from the essential oils get transferred to your brain as you inhale air. When they reach the brain, they may influence the amygdala, considered the emotional epicenter of your mind.

What’s more, we know that essential oils for sleep help induce the olfactory system to affect the brain for the secretion of different neurotransmitters, including serotonin and dopamine. These neurotransmitters in the brain also help you feel relaxed and calm. However, serotonin is a precursor for melatonin, which makes you feel sleepy when you want to sleep.

Top Essential Oils for Sleep You Can Use

Let’s see the different essential oils for sleep that you can use:

1. Peppermint Oil

You might not see peppermint oil as the labeled essential oil for sleep. However, you will be impressed to know its benefits for inducing sleep as it helps clear your mind. The peppermint oil comes with a pleasant aroma. However, if you have any seasonal allergies or some dust sensitivity, then you might want to use some peppermint oil in your room. As you find quick relief against painful nasal cavities, the relaxation induced by the oil helps in getting a good sleep at night.

2. Chamomile Oil

This oil’s different benefits and soothing effects in inducing a healthy sleep are more common than other oils. This is because the scientific effects of these essential oils on the rhythms of the body and the temperature are pretty minimal. However, when this oil gets diffused in the air, the floral aroma in subtle form induces a relaxing and calming effect. What’s more, the specific type called Roman chamomile comes with an apple-tinged aroma, which helps decrease anxiety.

3. Sandalwood Oil

Sandalwood oil is a scent rich in its fragrance and cost. However, the benefits of this oil are note-worthy. This oil is primarily known for promoting a helpful rest in the body because of its properties for balancing mood. Although other essential oils might slow down heart rates or help you get rid of different troubling thoughts, sandalwood oil is unique, making you feel emotionally better. Therefore, you need to keep some oil around when you need to rest and unwind. In addition, you will need to use this oil if you have insomnia because of anxiety.

4. Marjoram Oil

A lot of different essential oils will aid in getting a peaceful sleep. However, marjoram oil helps you settle your anxiety and induce a sound sleep for a long. The sweet aroma of the oil helps in soothing you both mentally and physically. What’s more, the deep sleep you acquire from this essential oil enables you to recharge and heal. The sweeter the marjoram oil is, the better its effects will be on your sleep.

5. Cedarwood Oil

Cedarwood oil has a woodsy type aroma, just like sandalwood oil. However, it is more affordable than sandalwood. It is considered an alternative essential oil for easing stress. For getting the best results, you may need to blend it with chamomile oil or blend topically, and then get some diffusion in your bedroom.

6. Vetiver Oil

It is a relatively lesser-known oil bask in pleasant aromas and light effect. The vetiver oil comes with an earthy smell. However, it isn’t for everyone. However, it is pretty challenging to debate with the different results. If you cannot dwell on the other events of your day and take a slow time in a relaxing state, you will only need vetiver oil. You will need to diffuse the oil in the air as you lay in your bed at nighttime, and you will be surprised at how quickly your anxiety will cease.

7. Clary Sage Oil

For the sufferers of depression, the clary sage oil is considered the best one. On the contrary to regular sage, this essential oil for sleep helps combat the dark thoughts that may besiege people in the nighttime. It will also help you in soothing your mind in trouble enough to help you get over the different obstacles in life for a restful and deep slumber.

8. Eucalyptus Oil

Eucalyptus oil is an essential oil for sleep that helps create a relaxing aroma in the room with its ability to clear the sinus. Suppose you have a problem related to excessive release and production of phlegm in your body. In that case, eucalyptus oil will be beneficial in providing you relaxation by relieving you from congestion. It will enable you to have a deep and peaceful sleep at night.

9. Lavender Oil

Although studies on the different utilities of these essential oils are restricted, lavender essential oil is considered one of the most popular choices for inducing sleep. For example, a study indicated how this essential oil for sleep influenced the participants. In addition, scientists learned how the individuals had felt a vigor the following day of using lavender oil.

On a general note, essential oils come with many different advantages, for example, the weakening of other viruses and the strengthening of your immunity regarding soothing stress and anxiety. So on that occasion, essential oils for sleep are beneficial for many people.

artnaturals 100% Pure Lavender Essential Oil - (4 Fl Oz / 120ml) $14.95 Relaxation and SleepAromatherapy for DiffuserHair GrowthCalms Skin Irritations Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/08/2022 12:13 am GMT
How to Use Different Essential Oils for Sleep

You may get the aromatic effects of the oils in various ways. For instance, you might want to use a specific essential oil in a particular part of your body. The best way to use any essential oil is to dilute it in a carrier oil. Doing this will help it in relieving any irritation of the skin.

Some of the common carrier oils you may use in this perspective include extra virgin olive oil, jojoba oil, and coconut oil. On a general note, you might want to use one teaspoon of carrier oil in every drop that you add of the essential oil for sleep you wish to use.

Final Word

You must treat the essential oils with care. Before using the essential oils on the large skin areas, you should do a patch test. For that, dilute your essential oil for sleep in a carrier oil and then apply that mixture in a bit of skin area for doing a patch test. For example, you might want to try the inside of your arm. Wait for a day to see if you have gotten any discomfort or irritation. If you haven’t experienced any adverse effects, you can apply the oil to a large area without any concern whatsoever.

Keto Diet for Beginners – Best Practices To Get You Started

Hot chocolate bombs sound great, but how about a fat bomb?

For those new to this method of eating keto (ketogenic diet), a high-fat, low-carb diet, fat bombs are snacks packed with high-fat ingredients that many keto diet devotees love.

The keto diet isn’t here for just 15 minutes of fame. It’s probably been around longer than you think. Eating high-fat and low-carbohydrates was used in the early 1900s to help children control epileptic seizures. Now the diet is used as a popular weight loss regimen.

The keto diet for beginners can seem pretty straightforward at first. However, selecting the right healthy foods while staying satiated and meeting the macronutrient allowance does take a little work.

So pick up your last cup of regular coffee since you will likely go bulletproof on keto (coffee with either butter or ghee and either MCT or coconut oil). Follow this beginner’s guide to learn more about how the keto diet works, what food to eat on the plan and what to expect when you first begin the keto diet.

What Is the Keto Diet?

Going keto may require a significant change in your eating habits. What’s distinct about the standard keto diet from other low-carb diets is that the fat consumed makes up 70 to 80% of your daily intake, and protein is a much smaller amount.

Usually, the body uses the sugar or glucose from carbohydrates as its primary fuel source. However, if you have consumed minimal carbs, the body then uses stored fat instead for energy and produces ketones. Ketones are chemicals made in the liver and move into the bloodstream, where they are used for fuel by the body’s muscles and other tissue.

This process of using stored fat and ketones as the primary fuel source rather than glucose (sugar) from carbs is known as the metabolic state of ketosis.

The benefits of being in ketosis are that it helps maintain muscle mass while burning fat, reduces your appetite, and improves blood sugar management.

Also, protein intake is moderate on keto because high amounts of protein can convert into glucose. It would then be counter-productive. It would prevent the body from reaching ketosis.

Keto Diet Variations

The standard keto diet is considered the strictest form. There are other variations of the keto diet as well explained below:

Targeted keto can only be transitioned to once you have been on the standard keto diet for at least 60 days, so the body has adapted to consuming high amounts of fat. This keto plan allows you to increase your carb consumption and target the time you work out.

So you would eat around 20 grams of carbs an hour before a workout and another 20 grams immediately after a workout. You should stay in ketosis since your body uses glucose for fuel.

Cyclical keto involves strictly following the standard keto diet for 5 to 6 days of the week and then allowing 1 to 2 days of higher carb consumption. You essentially cycle in and out of ketosis but get to enjoy a more balanced diet on those off days.

It’s best to eat healthy carbs on those off days, such as fruits, starchy vegetables, dairy, and whole grains, to stay with the diet and experience weight loss benefits.

High-Protein keto is a plan that allows for a much larger protein content than the standard plan but is still at least half the fat content that is allowable on keto. Although the carb consumption is still low, protein converts into glucose, so you may not reach ketosis with ease on this plan.

What Do Beginners Eat on the Keto Diet?

When on a standard keto diet, according to Harvard School of Health, for a 2000 calorie diet, the breakdown would be about 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein.

To achieve success on this diet, it’s key to understand and consume foods that are considered healthy fats. According to the Dietary Guidelines for Americans (2015-2020 Edition), unsaturated fats have health benefits, whereas saturated fats have health risks.

Some examples of unsaturated fats include seafood (like salmon, trout, and tuna), most nuts like walnuts, almonds, and cashew, seeds like flax and pumpkin, avocados, and oils such as olive, canola, peanut, sunflower, and a few others.

Which fats should you avoid entirely? Think processed food, higher fat meats like ribs and sausages, higher-fat dairy, some tropical oils like coconut and palm, and almost all foods considered ‘junk’ (cakes, cookies, and some snack foods).

Saturated fats are not entirely out. Just stick to meals with vegetables, whole grains, low or fat-free dairy products, and lean meats.

How Do You Keep Track of What You Eat?

Tracking the macronutrients (carbs, protein, and fat) and daily calories yourself can get complicated and tiring. There are two tools that many keto dieters use to help them keep track of the macros they consume.

A scale to weigh food portionsMacros tracking app Greater Goods Blush Pink Food Scale - Digital Display Shows Weight in Grams, Ounces, Milliliters, and Pounds $17.88 The classic kitchen scale is the perfect introduction to measuring your food for better cooking and portioning at home. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/07/2022 12:10 am GMT

Some keto dieters track net carbs, which is the total carbs minus sugar, alcohol, and fiber. Although the food source is a carb, the fiber portion is removed from the carb count because it doesn’t get digested.

If you find it annoying to track everything you eat this way, one option is to record just one macro, typically the carb intake. Tracking just the carbs is a component of the Lazy keto plan. The theory is if your carb count is still low enough, you will likely be in ketosis without needing to measure the other macros.

Also, with the carb count being so restricted, it will become easier to know what carbs to consume, so eventually, tracking the macros won’t even be necessary.

What Is the Easiest Way for Beginners to Start the Keto Diet?Clean Out Your Fridge and Pantry

It’s best to remove all processed food and carbs from sight that may sabotage your diet. Better to remove as much temptation as possible, especially when you may have more cravings earlier in the diet. That is unless you are looking to follow the Dirty keto plan. Dirty keto allows you to eat whatever foods you want; whether they are processed or completely unhealthy doesn’t matter, as long as you keep to your macronutrient limits.

Create a Weekly Meal Plan

There are a lot of diet tips out there, but the best by far is to prepare. By preparing, I mean creating a meal plan for every day and every meal and snack you need while on the keto diet.

Meal prep is the best way to stay on the keto diet long-term. Look at different keto recipes and plan your keto meals for the week.

Make your grocery list accordingly with quality fats and permitted vegetables and protein. This way, you know exactly what you can eat when hunger strikes, and you won’t have the temptation to go dirty!

Meal Prep

In order to avoid any stress that may be caused by trying to figure out what to make for your next meal, it is a great idea to meal prep.

Meal prepping saves time by allowing you to make everything at one time. This means you only wash the dishes once, get out all of the oils, ingredients and only cook once.

I recommend getting some meal prep containers that you can easily re-heat your food in. Although microwaves are not typically recommended to use, because they use radiation to heat your food, most of us resort to using them for a quick meal.

So if you plan to microwave your meal-prepped food for the week, I HIGHLY recommend using glass to store and re-heat your food in. This helps you to avoid BPAs and other chemicals found in plastics.

BPAs, BPS, and phalathates are endocrine disruptors, meaning that our bodies will be low in hormones we need, unable to lose the inflammatory body fat we are trying to lose and it can contribute to bone density issues, fatigue, insomnia, irritability, and mood disorders. Learn more about avoiding chemicals in plastic here.

“BPA induces carcinogenesis, reproductive toxicity, abnormal inflammatory or immune response, and developmental disorders of brain or nervous system through various cell signaling pathways.”

–Masaharu Murata  & Jeong-Hun Kang 

Zulay Large 5 Pack Glass Storage Containers With Lids - 36 oz Glass Food Storage Containers $37.99 Premium Borosilicate Glass: Featuring a 100% BPA-free thick glass that can withstand heat up to 600 degrees Fahrenheit making this glass container best for microwave, oven, and freezer. The package comes with 5 rectangular container pieces with 36oz capacity that is perfect for packing work lunch portions, storing leftovers, and neatly prepping meal servings. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/07/2022 12:07 am GMT Try Intermittent Fasting

While intermittent fasting focuses on timing restrictions of when you can and cannot eat, it has one thing in common with keto. Fasting for even 12 hours helps put the body in ketosis.

You can even combine keto and intermittent fasting initially to help reach ketosis faster. But carrying on with two restrictive diets for longer than a few days is not recommended.

Challenges When Starting KetoThe Keto Flu

One of the reported side effects (but not medically supported) of being on the keto diet is the keto flu. The keto flu consists of symptoms that can appear within the first week of starting the keto diet. Some of these symptoms include headaches, foggy brain, fatigue, nausea, and constipation, to name a few.

Although it contains the word ‘flu,’ there are no classic flu-like symptoms. It’s best to drink plenty of water and either ride it out or try to ease into the plan more slowly.

Health Conditions

The keto diet may not be safe for everyone. For instance, people with type 2 diabetes who are generally overweight can see good results. Also, a study in the journal Diabetic Medicine found that type 1 diabetic patients had excellent blood sugar levels.

However, anyone with type 1 diabetes should have their doctor closely monitor them to ensure blood sugar levels remain controlled. According to University of Chicago medicine, keto could also cause low blood pressure, kidney stones, and constipation. There can also be an increased risk of heart disease if you consume too many saturated fats.

No Cheat Days

It’s not easy being social when on the keto diet. Typically gatherings with friends and family have a lot of food served which may not be healthy or meet keto requirements.

One bad day of eating can kick you out of ketosis, and it can take days of strict eating to get back on track. Furthermore, one study indicated that even just one 75-gram dose of glucose, equal to a bottle of soda or a plate of fries, can lead to damaged blood vessels while on keto.

Like any diet, success with the keto plan requires a strong commitment, initial prep work with meal planning, and determination.

The keto diet has proven to be a successful method of treating obesity and type 2 diabetes. Research is continuing in this area to determine if keto can help combat other chronic conditions such as type 1 diabetes, cancer, and neurodegenerative disease.

So sip your bulletproof coffee, stock up on steaks, and enjoy your smaller waistline.

This article originally appeared on  Wealth of Geeks.

Best Parenting Books: Here are 11 Must-Read Titles

The stress of parenting through a global pandemic may have you feeling inadequate or stuck. Luckily, these best parenting books empower, create inspiration, and guide you to form a better bond with your child — even if you have a teenager or an adult child. Becoming a better parent regardless of life stage is something that every parent should strive for.

Best Parenting Books 

The overwhelming number of parenting books makes it difficult to find the best fit for your family, situation, and life stage. In general, the best books are based on both research and experience. It should have a collection of parenting lessons and foundational parenting philosophies.

Type of Parenting Book

Most parenting books have a specific focus that helps you narrow down your search. Some books focus on the child, while others offer support for the healing or growth of the parent. For instance, the best books for first-time moms won’t be helpful for a parent struggling with a teen’s behavior.

When choosing a parenting book, decide if you are hoping to improve communication, troubleshoot discipline, or understand child development. The books below cover various topics that serve as a starting place for your search.

Parenting Based on Age

Every parent knows how different parenting becomes as their children enter new stages of development. While some parenting books offer concepts that you can apply to any age, most target specific age groups.

Understanding strategies and development concepts specific to your child’s age is one of the most critical factors in choosing a parenting book. Target age groups include:

Pregnancy and preparing for birthInfants and babiesToddlers and pre-school childrenElementary school-age childrenTeenagersBest Parenting BooksHow to Talk So Kids Will Listen and Listen So Kids Will Talk (The How to Talk Series)

If you’ve been window-shopping for the best parenting books for some time now, you’ve probably come across this book by Adele Faber and Elaine Mazlish. The good news is that it lives up to the hype.

Each book contains simple but effective lessons about encouraging cooperation, building autonomy, and validating feelings. Moreover, the authors’ principles build the confidence you need to tackle sibling rivalry or mischievous behavior at the moment. The chapters are illustrated with playful cartoons and give you thought exercises to apply the concepts.

There are age-appropriate versions of this book for toddlers, school-age kids, and teenagers to keep you covered throughout your child’s development.

How to Talk So Kids Will Listen & Listen So Kids Will Talk (The How To Talk Series) $13.99 Cope with your child’s negative feelings, such as frustration, anger, and disappointment

· Express your strong feelings without being hurtful

· Engage your child’s willing cooperation

· Set firm limits and maintain goodwill

· Use alternatives to punishment that promote self-discipline

· Understand the difference between helpful and unhelpful praise

· Resolve family conflicts peacefully Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/06/2022 12:21 am GMT No-Drama Discipline: The Whole-Brain Way to Calm the Chaos and Nurture Your Child’s Developing Mind

As parents themselves, Daniel J. Siegel and Tina Payne Bryson understand the struggle of disciplining a child. Unlike the rest of us, they are also experts on brain development and have applied that knowledge to parental discipline.

The charming illustrations and real-life stories bring their practical strategies to life. While their discipline techniques are gentle, they emphasize the importance of boundaries and accountability. This book is beneficial if you feel stuck in a negative pattern of relating to your child. It uses techniques that encourage connection, loving touch, and validation to empower you to begin new ways of relating.

“No-Drama Discipline” also provides age-appropriate explanations of brain development for children to give little ones a dose of self-understanding.

The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind $9.99 Complete with age-appropriate strategies for dealing with day-to-day struggles and illustrations that will help you explain these concepts to your child, The Whole-Brain Child shows you how to cultivate healthy emotional and intellectual development so that your children can lead balanced, meaningful, and connected lives. Buy Now We earn a commission if you make a purchase, at no additional cost to you. 02/06/2022 12:19 am GMT

The authors of “No-Drama Discipline” once again combine their parenting experience and knowledge of brain development in this easy-to-read book. They help you understand why your little one is having a meltdown over little things like wearing a swimsuit and offer strategies for dealing with tough behavior. Even better is the page of strategies to put on your refrigerator.

Reminders like “Connect Then Redirect” or “Name It to Tame It” are lifesavers during a heated parenting moment! While these strategies target school-age children, the authors offer ideas for applying them to younger children and teens.

Raising Good Humans: A Mindful Guide to Breaking the Cycle of Reactive Parenting and Raising Kind, Confident Kids

Are you trapped in a cycle of chaotic responses to your kids? Using Hunter Clark-Fields’ mindfulness principles, you’ll have a road map towards cooperative and authentic relating.

Rather than offering specific tips or strategies, Clark-Fields encourages us to change our underlying philosophies about parenting. A crucial part of this is looking at your childhood and healing any wounds still impacting you.

Once you begin this work, you can relate differently to your children. You may even find that the principles of mindful parental communication transform other relationships in your life as well.

Peaceful Parent, Happy Kids: How to Stop Yelling and Start Connecting

Having a harmonious and healthy home life without using punishments or imposed consequences feels like a pipe dream. This utopia is precisely what Dr. Laura Markham advocates for in her groundbreaking book.

Her guidance is based on sound research and presents what may be an unfamiliar vision of parenting. Dr. Markham uses cutting-edge neuroscience to find the emotional source of your kids’ challenging behavior.

What’s unique about this book is the step-by-step examples offering specific language that will resonate with kids of different ages. You might be skeptical at first, but these strategies work.

Holistic Anxiety Relief Course | Anxiety Healing Naturally| Holistic Momma -How to Learn relaxation techniques you can do anywhere.-Identify anxiety in yourself and others.-Learn how to better react to situations and set a firm foundation for dealing with stressful situations.Use Natural Supplements, Dietary, and Lifestyle changes to help you feel less anxious sooner.I am a Counselor in Training, so I share what I learn through my education and experience and the price will go up shortly--- However! You will get all of the free updates I make to the course at no additional charge to you! As I learn through research, my education, and personal experimentation of new supplement regimens I will share them with you!

Buy Now We earn a commission if you make a purchase, at no additional cost to you. The Conscious Parent: Transforming Ourselves, Empowering Our Children

From the start of her book, Dr. Shefali Tsabary challenges you to turn your notions of parenting upside down. “The Conscious Parent” proposes that our children show us our truest selves through our relationship with them.

Dr. Tsabary focuses on parents, and you may find yourself wincing in recognition at some of the points she makes. However, the more you work through these painful truths, the more you give your children the freedom to become their authentic selves.

“The Conscious Parent” provides reflection exercises to give you a start in working through your healing.

NurtureShock: New Thinking About Children

Po Bronson and Ashley Merryman spin an unexpected parenting book that shocks and enlightens. NurtureShock upends conventional childrearing wisdom about topics like language development, interracial friendships, and truthfulness.

Each chapter is based on reputable and up-to-date studies and unpacks the data in an accessible way for parents of any background. While some concepts may unsettle you, they are crucial to understanding the reality of modern parenting.

“NurtureShock” causes us to look beyond our preconceptions, making it one of the best books for new parents.

Parenting: 14 Gospel Principles That Can Radically Change Your Family

While some faith-based books keep their parental guidance abstract, Paul David Tripp brings practical applications for theology in “Parenting.” He suggests that Christian parents go beyond a preoccupation with their authority and instead parent out of grace.

What makes this one of the best Christian parenting books is its emphasis on you as a parent. Instead of teaching your children to follow a set of rules, Tripp presents a series of attitudes and values that will affect your family at a heart level. You must get your own heart right before you can model Christ to your children.

It’s a refreshing contrast to rule-based Christian parenting and offers you a better relationship with your children and your faith.

The 5 Love Languages of Children: The Secret to Loving Children Effectively

You may have heard of Gary Chapman’s love languages and found them meaningful for your own life. Chapman’s book for parents takes those concepts and applies them to the nuts and bolts of how children receive love.

If you are a parent to two or more kids, it can become overwhelming to learn their individual needs. This book is key to identifying your child’s specific needs and being receptive to their love. Chapman even offers ways to integrate love languages into discipline.

Understanding your child’s love language could be helpful in minimizing their stress and anxiety, which yes children can deal with.

The New Dad’s Playbook: Gearing up for the Biggest Game of Your Life

One of the best expectant father books comes from an unexpected author: Benjamin Watson, a player for the Baltimore Ravens. Despite his unique position, Watson’s guide for fathers is deeply relatable as he leans heavily on his own parenting experience. He uses the football season as a metaphor for the steps and stages of being a father.

The strength of “New Dad’s Playbook” is its kind guidance for being both a better father and a better spouse.

The Teenage Brain: A Neuroscientist’s Survival Guide to Raising Adolescents and Young Adults

It is tough to understand what is happening in your teenager’s brain when he or she acts irrationally. Dr. Frances E. Jensen tackles this mystery in “The Teenage Brain,” and her insights create one of the best books on parenting teenagers.

The human brain experiences major changes during adolescence, and understanding those developments is key to connecting with your teenagers.

Dr. Jensen doesn’t shy away from presenting cutting-edge neural research but always makes it understandable to parents from any background. Most importantly, she offers practical suggestions so you can support your teen’s emotional and physical development.

Conclusion

With everything going around the world, it may seem impossible to have a meaningful bond and honest communication with your child. Before it’s too late, give these best parenting books a shot. Before picking up a book, remember to think about your parenting goals and consider your child’s age. Happy reading and parenting!

This article originally appeared on Wealth of Geeks.