Megan Santiago's Blog, page 7

6 Healthy Food Ideas to Help You Eat Better

Eating healthy can be challenging. Every time you turn around, a new study tells you that something you thought was good is bad for you. Don’t worry, though – we’re here to help!

This post will discuss some healthy food ideas to help make smart eating easier. So read on – your health (and taste buds) will thank you!

Healthy Food Recipe Ideas to Help You Eat Better

If you want to improve your diet and eat healthier, these healthy food recipes are a great place to start, from breakfast to dinner (and even snacks in between).

1. Steak Rice, Vegetables, and Soy Sauce

This dish ?? simple to make and is very healthy. The sticky rice will help you feel fuller longer, and the vegetables will give you a healthy dose of fiber. Soy sauce is an excellent source of protein and is low in calories.

First, rinse the rice in cold water and drain it well. Next, add the rice to a saucepan with 1 and 1/2 cups of water. Bring the mixture to a boil, reduce the heat to low, and simmer for 20 minutes. Then, add 1 cup of frozen vegetables and continue cooking for 5 minutes. Finally, stir in 1/4 cup of soy sauce and serve. Enjoy!

2. Black Beans and Rice

Black beans and rice is a dish that is beloved by many cultures around the world. Not only is it delicious, but it also packs nutrients and vitamins essential for good health. Black beans are an excellent source of fiber, protein, and iron, while rice is a good source of complex carbohydrates. Together, these two foods provide the body with a well-rounded source of nourishment.

To make black beans and rice: Cook the rice according to the package directions. Add a can of rinsed and drained black beans to the pot during the last few minutes of cooking. Season with salt and pepper to taste.

3. Egg and Black Bean Burrito

Egg and black bean burritos are quick and easy meals with nutrients like protein, fiber, and vitamins. They also have great flavor.

To make them, scramble eggs and mix in black beans, shredded cheese, and your favorite hot sauce. Then, wrap the mixture in a soft tortilla.

4. Grilled Cheese and Tomato Soup

Grilled cheese and tomato soup is classic comfort food that is simple to make and packed with nutrients. The cheese provides calcium and protein, while the tomatoes are an excellent source of vitamins A and C.

Mix roasted tomatoes, tomato paste, and sugar with olive oil to make the tomato soup. Lower the heat after all ingredients are combined and allow to simmer for eight minutes. Add diced onion, chicken stock, or cooked bacon to the soup for a heartier meal. Grill cheese on bread until it melts, and then serve with your bowl of tomato soup.

5. Oatmeal with Bananas

Oatmeal with bananas is a classic breakfast combination that delivers flavor and nutrients. Oatmeal is a whole grain that contains fiber, vitamins, and minerals. At the same time, bananas are a good source of potassium, vitamin C, and dietary fiber.

To make oatmeal with bananas, cook the oatmeal according to package directions and top with sliced bananas. Add a handful of chopped nuts or a spoonful of honey for an extra boost of flavor and nutrients. Oatmeal with bananas is a filling breakfast that will give you lasting energy throughout the morning.

6. Chickpeas and Pasta (Vegetarian)

Chickpeas and pasta is a vegetarian dishes containing nutrients and vitamins essential to the body.

To prepare Chickpeas and pasta: Cook the diced onion in olive oil until it is translucent. Add the chickpeas and pasta sauce to the pan and heat until the sauce is hot and bubbling. Add the cooked pasta to the pan and stir until everything is evenly mixed.

Chickpeas are a good source of protein, fiber, and vitamins, while pasta is a good source of complex carbohydrates.

Why Eating Healthy is Important

According to the Centers for Disease Control and Prevention, healthy eating is essential for several reasons.

First, it can help to prevent chronic diseases such as heart disease, stroke, and cancer. Secondly, healthy eating can help reduce the risk of developing other conditions such as high blood pressure, diabetes, and osteoporosis.

There are many good reasons to prioritize healthy eating and plenty of delicious recipes to choose from. If you’re looking for breakfast ideas, lunch options, or healthy dinner ideas, you will find something that suits your taste.

Diet and Eating Patterns

When it comes to food, Americans are a notoriously fickle bunch. One day we’re all about clean eating; the next, we’re devouring calorie-laden junk food. We seem to be constantly searching for the perfect diet, but sadly, there is no such thing.

According to the International Food Information Council survey, In 2022, 52% of Food and Health Survey participants reported following a specific diet or eating pattern, a sharp uptick from 39% in 2021. Of those who followed an eating pattern or diet, the most popular choices were clean eating (16%), mindful eating (14%), plant-based (12%), and calorie-counting (13%).

The best way to eat healthily is to find an eating pattern that works for you and stick to it. That might mean counting calories or being mindful of what you’re putting into your body. Whatever you do, don’t stress too much about it.

Tips for Eating Healthy

It’s no secret that healthy eating habits are essential for overall health and well-being. But with conflicting diet claims, it can be hard to know where to start. The good news is that making small changes in your diet can significantly impact your health. Here are some simple tips to eat healthy:

Focus On Whole Foods

Whole foods are unprocessed and unrefined, such as fruits, vegetables, whole grains, healthy fats, and lean protein. These foods pack nutrients that are essential for good health.

Limit Added Sugar

Added sugar is a significant source of empty calories in a diet. It’s also linked to severe health problems, such as obesity, diabetes, and heart disease. Avoid added sugar by reading food labels and choosing products with less added sugar.

Choose Healthy Fats

Not all fats are created equal. Some fats, such as trans fats and saturated fats, can increase your risk of heart disease and other chronic conditions. Healthy fats, such as monounsaturated and polyunsaturated fats, can help improve your cardiovascular health.

When choosing fat sources, choose healthy options like olive oil and nuts.

Eat Plenty of Fiber

Fiber is essential for good digestive health. It helps to add bulk to the stool and keeps things moving through the gastrointestinal tract. Fiber also reduces cholesterol levels and prevents constipation. Good sources of fiber include fruits, vegetables, and legumes.

These tips can help you make small changes that will significantly impact your overall health. So ditch the fad diets and make lifelong healthy eating habits part of your everyday routine. Your body will thank you for it!

Kitchen Appliances Needed to Make Healthy MealsBlender

A versatile kitchen appliance used to make smoothies, soups, and sauces. A blender purées vegetables for baby food or fruit juices. If you are short on time, a blender can be a quick way to prepare healthy meals.

Microwave

While microwaves are often associated with unhealthy fast food, you can also use them for cooking healthy dishes such as vegetables, oatmeal, and fish. In addition, microwaves can save time by cooking food faster.

Air Fryer

Air fryers circulate hot air around the food, resulting in a crispy exterior and tender interior. This cooking method requires less oil than traditional frying methods, making it a healthier option.

Also, air frying helps retain nutrients in food more than other cooking methods. If you want to fry chicken or veggies, an air fryer can be a great way to make a healthy meal.

Refrigerator

A refrigerator is an essential appliance to have in your kitchen. It helps keep food fresh and prevents bacteria growth. Without a fridge, making healthy meals like smoothies would be difficult.

Other Kitchen Essentials

You also need some essential cooking equipment; this includes pots and pans, knives, and cutting boards. With these items, you can cook almost anything. With a little effort, you can turn your kitchen into a place where you can prepare delicious and healthy meals.

Frequently Asked Questions About Healthy Food IdeasWhat Dinners Are Good for Losing Weight?

When it comes to weight loss, there are many different strategies that people can try. Some people opt for fad diets, while others swear by cutting out certain food groups.

You can make many different kinds of healthy dinners, but some of the best ones are stir-fries, soup, and salad. All these options are low in calories and fat and packed with nutrients that will help you lose weight.

What Are Healthy Food Ideas When Camping?

First, pack foods high in protein and fiber and low in sugar; this will help you feel fuller longer and give you sustained energy throughout the day.

Second, focus on whole foods rather than processed snacks. Fresh fruits, vegetables, and nuts are all great options.

And finally, don’t forget to pack plenty of water. Staying hydrated is crucial when you’re spending time outdoors in the heat.

Conclusion

Now that you’ve read these healthy food ideas, you may wonder where to start. Luckily, there’s no need to overhaul your diet all at once drastically. Instead, just try incorporating some of these healthier foods into your meals and snacks, and you’ll be on your way to better health in no time.

And who knows? Once you get a taste for healthy eating, you may find that you enjoy it more than you thought. So don’t be afraid to experiment with new recipes and ingredients – you might be surprised at how delicious healthy food can be!

This post originally appeared on Savoteur.

Bullet Journal Ideas To Help Get Started

Are you lying awake at night because your brain is on overdrive thinking about your never-ending to-do list? If so, you’re in the perfect position to start a bullet journal. Some people believe that writing down all your thoughts, especially before bed, can help you get organized, manage your thoughts, and get a better night’s sleep.

When it’s written down, you won’t forget, which will naturally help you feel more relaxed.

Writing down things like this in a list of tasks is one way people leverage bullet journaling. But as you can tell, it’s not your typical diary.

What is a Bullet Journal?

A bullet journal (also called a ‘BuJo’) isn’t a novel-length notebook you stow in a secret place and pour your feelings, hopes, and dreams into. Nonetheless, a bullet journal can very therapeutic. It is still a valuable outlet and is perfect for planning and organizing your thoughts, ideas, and goals and even reviewing your accomplishments.

A bullet journal allows creativity. The pages are blank, dot-grid, or graph lines to record your entries. Plenty of space on the page will enable you to incorporate pictures and designs. You can write your thoughts and ideas in bullet form or short sentences.

The word ‘log’ means a record of events during a voyage. So don’t just keep your BuJo as a tedious task list. Instead, look at life like a voyage, and write things that happen as if you are on a journey, living for yourself.

What are Some Bullet Journal Ideas?

A bullet journal is something personal and unique that you design to fulfill a purpose, but it can incorporate several ideas. The following is a list of bullet journal ideas to help you understand how to use them and incorporate them into your daily routine.

DIY planner with calendars, to-do lists, checklists, reminders, and note takingVision boardsHealth and fitness goals like a step tracker, weight training, workout routines, weight loss goals, calorie tracker, sugar consumption tracker, etc.Daily or weekly schedulesFinancial goals like an expenditure tracker, budget planner, investment health, retirement saving, children’s education fund, savings goals, bill payment tracker, credit card purchases, etc.Songs, movies, and books you love or plan to read or see one dayQuotes you want to remember that inspire youThings you want to accomplish soon (short-term goals)Long-term goalsMeal planning ideas and recipes you want to tryThings related to a current hobby or creative outletSteps to starting a business or a side hustleAreas of the house you want to declutter and items to sell and donateTravel planning such as a packing list, hotels to book, flight options, restaurants you want to tryWords of gratitudeCleaning routinesGift ideas for all holidaysEvent planning such as birthday parties and dinner partiesTracking a habit you want to change or improve, such as exercising more, reading more, getting to bed on time, etc.Self-care routineActivities with your kidsStress and anxiety levels and triggersCareer goalsTracking courses, school work, or continuing education credits, certificates, and professional developmentVolunteer workFamily bonding ideasYour bucket listFavorite memories trackerYour children’s milestonesResearch for new products you want to purchaseShopping listProject managementArt or drawing inspiration/ideas

These are just a few ideas you can use in your bullet journal to help organize your thoughts and time. Even doing a ‘brain dump’ can help get things off your mind.

How Do You Start a Bullet Journal

Bullet Journals have a similar setup that consists of an index, future log, daily log, and monthly log.

1. Index

A bullet journal should have an index because you don’t want to find yourself having to flip through to find particular content constantly. The index lists the names and corresponding pages for each item you wish to record.

2. Future Log

The future log is a list of events that are in the future, basically like a calendar. Examples include birthdays, holidays, vacations, and any other significant events or deadlines that are important to remember. A future log is helpful because when you are working on your daily and monthly records, you can easily reference it to ensure nothing else is going on that day before you make plans.

3. Monthly Log

You can begin this log at any time of the month or year. Jot each month at the top of a new page. Down the sides, write the dates with the first letter of the week beside it. For example, if the first day of August is a Monday, write down M1. Then after that, is T2 down the column, and so on.

There are different ways you can structure the monthly log. For example, some separate the page into columns or sections and write each day of the month on the left and goals and tasks they want to complete on the right-hand side.

4. Daily Log

The daily log doesn’t need to be part of the index. Instead, write your entries as they come to mind, whether it’s a task you need to accomplish or a note about your child winning a soccer game.

You can refer to your daily logs to keep track throughout the day to cross things off your task list and add more entries.

5. Collections

Collections are pages with a specific topic and usually anything that isn’t a log. So, for example, you can record a list of books you want to read, movies to watch, podcasts to listen to, etc.

6. Signifiers or Rapid Logging

This involves using symbols to help give more meaning to your logs. For example, placing hearts beside the entries you want to note are memories and using a color code to streamline topics, assignments, dates, urgency, and more.

Supplies

Don’t procrastinate. You need a plain notebook with blank pages or grid lines and a fine-point pen or felt pen. You can also use a three-ring binder and add more pages. Smaller binders are also available with refillable pages.

Otherwise, let your creativity lead you. You can visit your local craft supply store and stock up on colorful gel pens, stickers, washi tape around the page borders, and highlighters.

Keeping up with a bullet journal has to be manageable. If your first two pages were full of embellishments and pretty fonts and doodles, but you couldn’t keep up with it, your BuJo may become a source of stress or disappointment which defeats the purpose.  Ask yourself why you want a bullet journal, and let that guide your purchases to boost your productivity and goals.

How Does a Bullet Journal Help?

A bullet journal crosses between a to-do list, a planner, an organizer, and a diary. An easy-to-use BuJo helps by breaking things like goals down into more manageable, actionable steps and separating them into short-term and long-term goals. Some people believe that if you write things down and visualize what your thoughts are, you are more likely to increase your confidence and do it.

So your entries in your bullet journal should be intentional, meaning they are things you are motivated to do. It’s more than a list of to-do lists. Logging these entries into your BuJo helps make you more accountable.

Bullet journal entries can even have a deeper meaning for some people, like trying to figure out what they want in life. Writing out their goals and where they want to be in life can help people see what they need to do to make change happen.

Try including positive affirmations in your BuJo pages that will continue motivating and rewarding you as you accomplish each goal. The ultimate goal of a bullet journal is to be a relaxation tool to help you love yourself, so use it in a way that best serves you.

Alternatives to Bullet Journal

While formatting a bullet journal is personal, it’s not for everyone. Some people may find other tools like Trello boards or an AirTable easier to organize their thoughts with folders and sticky notes than a paper planner, while others may prefer documents and spreadsheets on Google Drive. In addition, new electronic notebooks and productivity apps like Evernote, Do App, GoodNotes, and more provide iPhone and android users an electronic option to store note pages and thoughts.

Conclusion

The simplicity of the bullet journal helps you get things done while writing down your thoughts, ideas, goals, and tasks. It can feel like releasing a small burden from your brain into a book and help relieve stress through better organization and time management skills.

People who benefit from writing should eliminate sticky notes and incorporate bullet journaling entries into their regular self-care routines.

Remember, don’t overwhelm yourself. There are no actual rules but try not to write in it mechanically like a grocery list. Instead, keep track of tasks, thoughts, and ideas with pictures, symbols, stories, stickers, and much more. A bullet journal is unique to you and should inspire passion, creativity, and a means to set personal goals, no matter how small, and appreciate those accomplishments.

If you are a pen-and-paper person who loves to track your progress and habits, get yourself a BuJo and get started.

This article originally appeared on Wealth of Geeks.

How to Prevent Childhood Trauma + Ways to Cope If You Have It

Every child deserves a happy, healthy childhood; unfortunately, this is not the case for many children. From domestic violence to divorce, illness, and more, several factors can lead to children experiencing trauma.

Childhood trauma can profoundly and profoundly affect every aspect of a child’s life. It can interfere with their ability to form trusting relationships, do well in school and manage their emotions. And that is why we must understand what childhood trauma is and how to prevent it or heal it if it has already occurred.

In this article, we will explore the effects of childhood trauma and discuss proven solutions and coping techniques.

What is Childhood Trauma? 

Childhood trauma is any event or experience that causes a child psychological, physical, or emotional damage. This trauma can include things like abuse (physical, emotional, or sexual), neglect, domestic violence, witnessing violence, divorce, illness, and more.

Unfortunately, childhood trauma is more common than you might think. According to the National Child Traumatic Stress Network (2016), 47% of children in the US have experienced at least one traumatic event by the time they reach 17 years old.

That is a high margin, showing that any child, regardless of their background or circumstances, is at risk of experiencing trauma. As a parent or guardian, it is crucial to be aware of the signs of trauma and know how to prevent it or deal with it if it does occur.

How Childhood Trauma Affects Adulthood 

If you don’t deal with childhood trauma, it can have a lasting effect on adulthood. These aftereffects include physical, mental, and emotional health problems.

Some of the most common effects of untreated childhood trauma include:

AnxietyDepressionSubstance abuseEating disordersRelationship problemsSleeping disordersFlashbacksSuicidal thoughts

If you are struggling with any of these issues, seek help immediately.

How Childhood Trauma Affects Relationships 

One of the most common effects of childhood trauma is relationship problems, which can manifest in many ways, including:

Difficulty trusting peopleFear of abandonmentDifficulty with intimacyMood swingsAnger problems

If you’re struggling in your relationships, seek help from a therapist or counselor.

How Childhood Trauma Affects the Brain

Childhood trauma can also have a lasting effect on the brain. 

Some of the most common effects of childhood trauma on the brain include:

Difficulty regulating emotionsImpulsivityDifficulty with decision-makingMemory problemsDifficulty concentratingHow to Prevent Childhood Trauma

You can keep your child from experiencing trauma. Here’s how:

Create a Safe, Stable, and Nurturing Home Environment

This is one of the most important things you can do to prevent childhood trauma. Creating a safe and stable home environment will help your child feel secure and loved. 

It will give them a sense of stability and help buffer the effects of stressful experiences they might have outside the home.

Ensure Your Child Has a Strong Support System

In addition to a safe and stable home, ensure your child has a strong support system. This support system could include family members, friends, teachers, or anyone your child feels comfortable talking to. 

Having someone who will listen and understand can make a big difference for a struggling child.

Avoid Exposing Your Child to Traumatic Events

Whenever possible, avoid exposing your child to traumatic events. Keep them away from violence (on TV, in movies, or real life), graphic news stories, and anything else that could cause them psychological damage.

Of course, you can’t always control what your child experiences, but if you know they will see something that could be traumatic, talk to them beforehand about it. This conversation will help them process the experience and hopefully prevent long-term damage.

How to Heal Childhood Trauma if You Have It

If your child has already experienced trauma or you’re the victim, get help as soon as possible. The sooner you receive treatment, the better the chances of fully recovering.

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There are different ways to heal childhood trauma, including:

Therapy

One of the most effective ways to heal childhood trauma is through therapy, and this can be done individually, with a group, or with the whole family.

Cognitive behavioral therapy (CBT) is a type of therapy that is particularly effective in treating trauma. CBT helps people change how they think and feel about their experiences.

Grounding Techniques

Grounding techniques are a type of self-care that can be very helpful in managing trauma symptoms. These techniques help people stay present and focused on the here and now rather than dwelling on past trauma.

There are many different grounding techniques you can use, including:

Focusing on your breathFocusing on a specific object in the roomUsing your senses to focus on what you can see, hear, smell, taste, and feelRepeating a mantra or affirmation to yourselfDoing something physical like ExerciseForgiveness

Sometimes all that is needed to heal childhood trauma is to forgive. This includes forgiving yourself if you feel guilty about what happened and forgiving the person who caused the trauma.

Forgiving does not mean forgetting what happened or excusing the person who hurt you; it is simply a way to release the anger and pain you are holding onto.

Find a Support Group

If you’re struggling to heal from childhood trauma on your own, consider joining a support group. It’s an avenue to connect with others who understand what you’re going through.

There are many different types of support groups available, so you should be able to find one that meets your needs.

Final Thoughts

Childhood trauma can affect the rest of your life if you don’t get help. If you’re struggling with the effects of childhood trauma, seek professional help as soon as possible. Don’t suffer in silence, and don’t resign yourself to a life of pain. You deserve to heal and be happy.

And if you’re a parent, do what you can to prevent your child from experiencing trauma. Create a safe and supportive environment and help them learn how to cope with stress. Also, ensure you are their best friend, so they’re comfortable sharing anything with you.

How Attachment Styles Help Your Relationship Fail or Succeed

According to attachment theory, how we attach to our primary caregivers as infants and toddlers profoundly impacts our adult relationships.

There are four main attachment styles: secure, anxious-preoccupied, dismissive-avoidant, and fearful-avoidant. Each one has a different effect on how we behave in our romantic relationships.

Some people may be more likely to stay in unhealthy or abusive relationships because they have an insecure attachment style and fear being alone. Others may be so avoidant of intimacy that they push their partners away without realizing it.

Understanding your attachment style and that of your partner can help you make your relationship stronger and healthier. Attachment styles can be helpful to know if you need to self-reflect and figure out how to work on yourself by minimizing your anxiety.

You can reduce your anxiety around losing someone or related to commitment.

What Are Attachment Styles?

Attachment styles are how you relate to others in your life, which stem from early experiences with your primary caregiver and how they respond to your needs.

If your caregiver were attuned to you and responsive to your needs, you would develop a secure attachment style. This means you feel confident in yourself and your relationships and can give and receive love without feeling anxious or insecure.

On the other hand, if your caregiver is unavailable or unresponsive to your needs, you may develop an insecure attachment style.

Attachment Theory

Attachment Theory was founded by John Bowlby and was intended to understand a child’s attachment to their mother or caregiver and how it impacted their personality and view on relationships.

Secure attachments in childhood help children develop confidence and impact their potential in life. This is a small part of why you may hear people talk about “going back to childhood” or “childhood trauma.” Although it may have been a long time ago, it still impacts how you view the world, relationships, and expectations.

According to Schaffer and Emerson, attachment theory in childhood includes four stages of attachment development: pre-attachment, attachment in the making, clear-cut attachment, and goal-corrected partnership.

Research shows that responding to a child’s needs promptly and sensitively is a sign of a quality relationship. However, you do condition your children with the way you respond. If you do not like your children to say “mommy mommy mommy” while you are talking to someone, kindly teach them what you would like them to do. Depending on their age, you can use 2-3 word phrases to tell them how to say your name once and wait. This means that you have to respond and not forget about them, which could lessen the reinforcement.

Adult attachment is the tendency to make substantial efforts to seek and maintain closeness and relationships with a few individuals. This is to maintain security, a feeling of safety, and even confidence.

The Types of Attachment StylesSecure Attachment Style

People with a secure attachment style feel confident and self-assured and can give and receive love without feeling anxious or insecure. They also tend to have healthier relationships, are more likely to communicate openly with their partners, and feel comfortable with intimacy.

People with a secure attachment style can have healthier relationships because they’re not afraid of intimacy. They trust that their partner will be there for them, even when things are tough.

How Can a Secure Attachment Make or Mar Your Relationship?

If you have a secure attachment style, you’re more likely to have a healthy and happy relationship. That’s because you’re not afraid of intimacy and trust that your partner will be there for you, even when things are tough.

However, you’re not immune to relationship problems even if you have a secure attachment style. All couples go through rough patches, and it’s essential to communicate openly with your partner and seek help if you’re struggling.

Anxious-Preoccupied Attachment Style

People with an anxious-preoccupied attachment style tend to be clingy and need constant reassurance from their partners. They may also be quick to anger and become jealous easily.

This attachment style is often the result of having an inconsistently available caregiver. Children who never knew when their caregiver would be there for them learned to be clingy and dependent.

Many individuals have relationships that provoke anxiety and anger in them. They may maintain these relationships due to the security it provides. Causing an individual to become clingy or stay in an abusive relationship due to cognitive distortions and negative self-talk that lead them to think they could not be happy alone.

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If you have an anxious-preoccupied attachment style, you may find it difficult to trust your partner. You may also become clingy and need constant reassurance, which can be exhausting for your partner.

Take a step back and give your partner space when needed. If you’re finding it difficult to manage your anxiety, seek professional help.

Dismissive-Avoidant Attachment Style

People with a dismissive-avoidant attachment style tend to be independent and self-reliant. They’re uncomfortable with intimacy and may have difficulty trusting or being close to others.

This attachment style is often the result of a caregiver who is unresponsive to their needs. As children, they learned that it was best to rely on themselves and not expect too much from others.

How Can a Dismissive-Avoidant Attachment Make or Mar Your Relationship?

If you have a dismissive-avoidant attachment style, you may find it difficult to be intimate with your partner. You may also have difficulty trusting them and will likely keep them at arm’s length, even if you care for them.

Try to be open to intimacy, even if it feels uncomfortable. 

Fearful-Avoidant Attachment Style

People with a fearful-avoidant attachment style tend to be both clingy and independent. They want closeness and intimacy but are afraid of being rejected or abandoned. As a result, they may have a hard time bonding with others.

This attachment style often results from having a caregiver either unresponsive or overly responsive to their needs. As children, they found difficulty predicting how others would treat them, so they developed a fear of intimacy.

How Can a Fearful-Avoidant Attachment Make or Mar Your Relationship?

If you have a fearful-avoidant attachment style, you may have difficulty staying in a serious relationship. The reason is that you think others will leave or reject you eventually. 

You need to work on your trust issues and become more accepting of people and positive. 

What is My Attachment Style?

Discovering and understanding your attachment style is crucial because it can significantly impact your current and future relationships.

If you’re unsure what your attachment style is, there are a few ways to find out. First, you can ask yourself how you tend to act in relationships.

Do you find it difficult to trust others?Are you quick to become angry or jealous?Do you feel safe, secure, and happy?

These questions are a good start, but you should consider taking a comprehensive quiz or test to determine your attachment style. Here’s an Attachment Style Test you can take for free online.

How to Change My Attachment Style

Changing your attachment style is possible, but it takes time and effort. If you’re interested in changing your attachment style, talk to a therapist or counselor who can help you work through your issues.

You’ll learn how to develop healthier coping mechanisms and build trust in relationships in therapy. You’ll also learn how to set boundaries and communicate effectively with others. You can change your attachment style and improve your relationships with time and effort.

The goal should be to adopt the secure attachment style. A person with a secure attachment style is comfortable with intimacy and can trust and be close to others. They’re also able to give and receive love and affection. This is the best style that will help your relationship succeed.

Closing Thoughts

Your attachment style plays a significant role in your relationships. If you’re unhappy with how your current relationship is going, take some time to reflect on your attachment style. It may be the key to understanding your relationship struggles—and finding solutions.

Also, consider talking to a therapist who can help you work through your attachment issues. You can change your attachment style and have healthier, happier relationships with time and effort.

List of Emotions: A Guide to Better Understand Yourself and Others

What Are Emotions?

According to traditional theory, “Emotions are feelings that are associated with the experience.” Since there are different experiences with a person, other emotions are associated with a person. Emotions are particular types of feelings that are influenced by some experience. Emotions are naturally the driving force that moves us in or against other powers. This list of emotions will help you be able to better identify the meaning behind why you feel a certain way.

What Are Different Emotions?

As described above, emotions are experienced in different types. Emotions are of two types:

Positive emotionsNegative emotions
Positive Emotions

Positive emotions are those emotions that we find pleasurable. These emotions are usually due to the positive environmental influence on your mind and body. Following is the list of some positive emotions:

SerenityHappinessAmusement EnjoymentInterestJoyLove

Positive emotions differently affect our brain than negative emotions. Positive emotions affect our brain in the following ways:

First, it encourages us to focus on important things to us. It increases positive energy in ourselves and does not distract us as negative emotions do.Positive emotions reduce the stress hormone in our body; resultantly, we feel good. It also broadens our horizons and helps us develop new ideas. 
Negative Emotions

Negative emotions are the type of emotions that are not pleasurable but exhausting to us. These emotions may be due to the negative effect of the environment on us. Those emotions that drag you down are negative. Following are some types of negative emotions:

LonelinessRageDisgustAngerSadnessFearEnvyDispair

Negative emotions affect us differently, and our brains perceive things differently. Negative emotions affect our brain in the following ways:

First, it helps us to tackle challenging emotional situations. Second, it helps us to learn from different stressful, dynamic situations.Third, it helps us not to involve too much with others. Fourth, it reduces the experience of empathy in ourselves. 
Why Are Both Emotions Important?

Do we need negative emotions? This is important because nobody wants to feel negative emotions. We felt some negative emotions, and we do not want to touch them again. But here is the critical thing: negative emotions are essential in our daily lives. This is because of two reasons:

Negative emotions counterpoint positive emotions. If there were no negative emotions, would the positive emotions feel so good? The answer is a big “No.” The second reason negative emotions are essential is that they give the person the survival instinct to cope with a loss in our lives and be strong in difficult situations. 
Impact Of Different Emotions On Our Lives

Whether positive or negative, different emotions have different impacts on our lives. Following are some emotions and their effects on our life:

Fear: to protect us from dangerSadness: to connect us with our loved onesSurprise: to tell us how to deal with new situations Trust: to connect us with our loved ones and seek helpJoy: to give us energy and hope and remind us what is importantAnger: to fight against the problem
The Third Type Of Emotion, Neutral Emotions

We usually don’t discuss these types of feelings. These emotions are defined in Buddhism as “not painful, not pleasant.” These emotions are in between two emotions that are positive and negative.

Some say that this third type of emotion is positive emotion as they have no pain and suffering. However, it is up to you what you think about these feelings or emotions as people have less interest in these types of feelings. 

Balancing Both Emotions to Have A Meaningful Life

It is essential to balance both emotions in your life to have a joyful and meaningful life. Without balancing these emotions, you will stress out yourself and won’t do anything good to yourself or others. 

The first thing is to understand the pattern of your emotions. At what particular time are you experiencing these emotions? The next thing is to learn how they affect you at that specific time. The last thing is to cope with them. 

Dealing with emotions is not easy. It takes time to deal with your emotions, and it can be stressful initially. But with time and focus, you can deal with difficult emotional situations. 

Stress – An Important Element Of Emotions 

Conventional thinking is that stress is the element of negative emotions, but that is not entirely correct. Stress is the critical element of emotions as it is responsible for the action of humans in a particular situation. Stress can be experienced in positive emotions or neutral feelings, for example:

Starting a new jobPlanning a wedding or a holidayMoving to someplace you are excited aboutHaving a baby

This indicates that stress is not a negative emotion and is not only felt when you are feeling low but can also be felt during positive or neutral emotions. 

If you want to work through your emotions I recommend using a journal to write out a situation and the emotions you feel about it.

Anxiety can also cause you to avoid expressing how you feel, in fear of an anticipated outcome. However, expressing how you feel in a respectful manner is important to have your needs met and to improve your communication with those around you.

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How Are Different Emotions Confused With Each Other?

Many different emotions are sometimes confused with each other. The most common reason behind this is that many different emotions feel the same. For instance, fear and anger are both confused with each other because both of them make you shaky, and your heartbeat increases in both situations. Similarly, the fear and the surprise emotion are confused because of the same facial expression we see. For example, in fear and surprise, our eyelids and eyebrows are raised. In another example, anger and disgust are confused with each other because we record lowered eyebrows in rage and hate. 

Another reason why feelings are confused is that the same emotion may feel differently. For instance, the fear of making a speech in front of an audience and facing a lion may feel different. 

In similar ways, other emotions are also confused, and the reason behind confusion may be different. 
It is imperative to understand what you feel and why you are feeling this emotion.

How to Understand Your Emotions

Some people understand their emotions very quickly, but others do not. Some people find it challenging to understand their emotions. The easy way to understand your feeling is to think about why it happens. For example, when facing a lion, your heart starts to pound, and you will feel a sense of running away. When you run away, you will find time to think about why it happens. The heart pounds probably due to fear, and the emotion you are feeling is fear. Sometimes it is difficult for people to understand their feeling, and it takes time for a person to understand her feelings.

The next question is, why is it important to understand your feelings? The simple answer is it helps you to respond to the emotional situation you are dealing with. It is crucial that your feeling is according to your problem. For instance, if you face a snake, you will feel fear and stay away from the snake because of the fear of being bitten. In this way, you will respond better by staying away from the snake. 

How to Regulate Your Emotions

On the other hand, if emotions do not happen according to the situation, they will damage you. For instance, if you have a fear of exams and you do not take the exam, then you will not get good grades. In a similar situation, if you are angry at your friend who hits you by accident, it will ruin your friendship with your friend. 

It is easy to respond when your emotions are helping you. But when a situation comes in which your emotions are not helpful, how will you deal with that situation. Sometimes it is challenging to respond to unhelpful emotions, and in this situation, people get anxiety attacks or panic attacks because they do not know how to tackle this situation. In such conditions, it is advisable to seek help.

Speak with a therapist or psychologist about how you feel about different situations to work through negative feelings you have about certain subjects.

Scientists have devised ways to deal with unhelpful emotions. The first thing is to approach your fears. For instance, if you are afraid of taking your exam and skipping it all the time, then you will not develop the courage to face it. Instead, if you push yourself to face your fear, you will not feel scared afterward. The next skill is the reappraisal-which is changing your thoughts about something. For example, if you are scared to take an exam, you can change your thoughts like you have passed all the exams before, and this one is probably OK to accept. In this way, you can tackle the unhelpful emotions in your life.

Cognitive-Behavioral Therapy

Changing thoughts can change our emotional response and therefore change our behaviors. You probably don’t like feeling angry, resentful, or envious and you wish you could get rid of these feelings. Well, cognitive-behavioral therapy says that we can to some extent. We change our perspectives about a situation and then our negative emotional response lessens or can be turned positive.

You won’t get rid of feelings of anger, but how you respond to it and your awareness will help you improve your emotional intelligence. Emotional intelligence is very important in helping individuals know how they feel and how to deal with those feelings in a healthy and productive manner.

Summary

Emotions are complex, and it is difficult to understand and tackle them. Yet, emotions are the key elements of life, and it is imperative to learn about your emotions as it is the key to a joyful life. This list of emotions can help you better understand yourself and others better.

Originally posted 2022-05-05 02:37:53.

The Ultimate Guide to Postpartum Care After Delivery

Having a baby is a truly exciting but also quite challenging life experience. The first challenge you will face as a new mother is healing after birth and postpartum care. Caring for yourself after birth is essential for your health and the health of your new baby. 

Taking care of your new baby will be a lot of work, but it’s equally important to care for yourself to be the best mother you can be. This includes your physical health and your mental health. 

In this article, you will find:

What to Expect After BirthWhat to AvoidPostpartum EssentialsPostpartum To-Do List & What to Watch Out ForWhat to Expect During Your Postpartum Recovery1. Minimal Pain & Discomfort

Some pain and discomfort are expected after having a baby, whether you had a vaginal birth or a c-section. 

Some of the pain to be expected is vaginal soreness and burning, especially if you tore or had an episiotomy. Your first bowel movement can also be uncomfortable. Be sure to talk to your doctor about checking for hemorrhoids, which can often come from pushing in labor. 

2. Bleeding

Bleeding and vaginal discharge are both normal parts of the postpartum period. You will bleed afterward, whether you have a vaginal birth or a c-section. And while the bleeding is different for everyone, there are general postpartum guidelines on how much is too much, what to expect, etc. 

3. Contractions

Some moms are surprised to find out that the contractions don’t stop after giving birth, although they are much milder. These contractions are especially noticeable while you’re nursing your baby. You will notice that as you nurse, your body starts to contract. Your body continues to contract to help shrink your uterus back down. 

These contractions shouldn’t be excruciating, but they can be uncomfortable. Many women compare it to the pain of period cramps. 

4. Pain With Breastfeeding

Breastfeeding can also be painful for various reasons. Most women are likely to experience discomfort while their breasts are getting used to nursing. Sometimes your nipples may crack or bleed as they build up a tolerance. To help with breastfeeding pain, try using nipple cream. You can also use a nipple shield temporarily to give your nipples a chance to heal. The tenderness and pain can last for a couple of weeks. 

You can also experience discomfort from engorgement. When your milk comes in, you will have much more milk than your baby can drink. To relieve engorgement, try pumping or hand expressing. 

If the pain doesn’t seem to get any better, it’s best to see a lactation consultant or your doctor to determine if there are any other possible causes, such as a tongue or lip tie, poor latch, etc. You can also experience pain from infection, so it’s best to see your doctor to rule that out. 

5. Hormone Overload

After birth, you might feel as if you’re on a hormonal rollercoaster, and that’s because you are. You can expect to feel highs and lows. While some sadness and moodiness are typical for the first couple of weeks, often called baby blues, they should go away independently. If it does not go away, you should talk to your doctor to ensure you aren’t suffering from postpartum depression. 

Postpartum depression is very common for moms, and getting the right amount of sleep is a good start to preventing your risk of suffering from it. I recommend parents try some form of sleep training that they are comfortable with to help the baby get the rest they need to be the happiest family they desire.

What to Avoid:

Having a baby is a big deal! It’s not the same body you had before you conceived. Your body needs time to heal and time to readjust. There are a few things to avoid immediately after having a baby for your health and safety. 

SexBaths, unless it’s a sitz bathTampons/anything penetrativeVigorous exercise Certain medications (if you’re breastfeeding)Postpartum Essentials

While postpartum can be difficult, there are many things that you can utilize and take advantage of that can make the healing process easier on you. Build yourself a new mom care package, or ask for one from friends and family. Here are a few postpartum products you might find helpful for the first few days, weeks, or even months after birth. 

1. Pain Management Must Haves

You will likely feel pain or discomfort in a few different areas after birth. If you have a c-section, your incision will probably be painful for some time. If you had a vaginal birth, your perineum and rectum might be sore for some time. You will have uncomfortable contractions, sometimes called afterpains, and breast tenderness for both delivery types. Here are a few tools to help with postpartum pain management:

Over the counter pain meds (ibuprofen, tylenol, etc.)Stool softenerSits bath Witch hazel SprayNipple creamNipple shieldHeating padIce pack Herbal Perineal Spray by Earth Mama | Safe for Pregnancy and Postpartum, Natural Cooling Spray for After Birth $12.19 With witch hazel and organic peppermint essential oil for before and after childbirthNo parabens, butane, benzocaine, propellants, or artificial preservatives or fragranceStore in the refrigerator for extra cooling.Dye-free

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Whether you have a vaginal delivery or a c-section, you will bleed vaginally after birth. You will bleed a significant amount the first couple of days after birth. At the hospital, they will give you large mesh underwear and large pads. 

However, adult diapers are becoming much more popular for postpartum bleeding. They are much more comfortable, don’t leak, and you can buy some that fit and look more like underwear. 

3. Diaper & Breastfeeding Caddy

You need many things for your new baby, and you will likely need them in different areas of your house. A caddy is an excellent way to ensure you have everything you need, and it’s easy to carry from room to room with one hand. 

A few things you might add to your caddy are diapers, wipes, rash cream, nipple cream, burp rag, nipple shield, nursing cover, etc. 

4. Water Bottle 

It’s important to drink a lot of water after having your baby, especially if you’re breastfeeding. Getting yourself a good water bottle is a must. One with a straw or an easy-to-open lid is ideal, as you will likely only have one hand most of the time. 

Electrolytes are a must as well. Electrolytes are required for proper hydration; they push the water into your cells to hydrate you.

5. Easy Meals

The last thing you will want to do after having a baby is cook meals for your family. Meals that are quick and easy are a must! One practice that has become common is to prepare meals ahead of time and freeze them, so they just need to be thawed and reheated. Postpartum freezer meals can be a lifesaver for new moms. 

Another tip for meal time that many new moms take advantage of is to buy paper or plastic dishes so that you don’t have to do dishes for the first little while after getting home. 

6. Comfortable Clothes

Depending on your delivery, the clothing you wear afterward will differ. If you had a c-section, you would want clothes with a loose waistband to prevent irritating your incision. You might also like stretchy clothes, as it can take some time to shrink back to your pre-pregnancy clothing. 

If you are going to breastfeed, nursing bras and shirts are very convenient. They make nursing, especially in public, much more manageable. 

Buying your comfortable gown can make you feel more revived than hospital gowns.

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Having snacks and drinks on hand is essential for a couple of reasons. First, you might not get much time to dedicate to sitting down and eating a meal, so you might have to sneak in some snacks when you have the time.

Breastfeeding can also make you feel hungry more often. Snacks and some hydrating drinks can be a lifesaver for late nights or middays when you are nursing your baby. 

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A pump can be a great tool even if you plan to breastfeed exclusively and don’t plan to pump. After you have your baby and your milk comes in, you will produce much more milk than your baby will need. This will lead to feeling engorged, and that can be painful. You can pump to release some of that pressure and discomfort. 

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A handheld pump that has become popular is the haka. These are small enough to fit in the diaper bag and are excellent at expressing as much or as little milk as you want. Haakas can also be used as a milk catcher. 

Things to Add to Your Postpartum To-Do List 1. Set Up A Follow Up Appointment With Your Doctor

Your doctor will likely want you to come in and get a postpartum check-up to ensure you’ve healed well. The typical time for this appointment is six weeks postpartum. This is when your doctor will clear you for sex, postpartum exercise, etc. 

2. Get On Birth Control/ Natural Birth Control

One thing your doctor will likely ask you about at your postpartum appointment is whether or not you would like to get on birth control. It can be hard on your body if you become pregnant within a year of giving birth, so it can be a good idea to use some form of birth control or contraception. 

OR track your cycle if hormonal birth control causes too many side effects. You can read about tracking your cycle for fertility, birth control, and hormone balance here.

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It can be hard to know what to expect postpartum, as every person heals differently, and it can also differ with each birth. But there are a few things that everyone should be watchful for that you should consider and consult with your doctor about.

Blood clots larger than the size of a golf ball or hemorrhaging Postpartum depression, anxiety, or rageExtreme painSigns of infectionIn Conclusion: Postpartum Care

Postpartum healing is going to look different for every person. It’s essential to prioritize caring for yourself while recovering from childbirth. Take plenty of comfort measures, get as much sleep as possible, and don’t be afraid to reach out to your health care provider if you have questions or concerns. Enjoy your time with your newborn! 

This post originally appeared on Hello Sensible. 

Back to School Prep: 7 Must Do’s To Add to Your List

It’s that time of year again, back to school! As a parent, you know that the new school year means lots of work, stress, and money! Getting the kids ready to go back to school or even start school for the first time can be challenging.

There’s a lot to do and not a lot of time to do it because time flies through the summer, and before you know it, you have one week until your kids start school again, and you have a long to-do list. This guide has the five most important things to do when getting your family ready for back to school.

7 Essential Back to School Tips & Must Do’s1. Go Back to School Shopping

Going back to school means a lot of shopping! There’s so much you need to buy, which can feel overwhelming. There are some great money-saving hacks when buying back-to-school items.

To help from spending a bunch of money, start prepping for the school year a few months in advance. Take any opportunities to find great deals, rather than waiting to do all of your shopping right before the new school year starts. For items, you have to wait on, shop back-to-school sales.

ClothesShoesBackpackLunchbox (and fun lunchbox notes!)School suppliesAccessoriesToiletriesRe-usable water bottle

If you’re looking to save money on back-to-school shopping, you can consider buying second-hand items such as clothing, kid’s backpacks, etc. Try to shop sales throughout the year or couponing for other things. Before purchasing school supplies, check with your children’s school, as some schools provide or offer free school supplies to families in need.

2. Start Getting the Kids On A Schedule

Summer tends to mess up kids’ schedules. Kids typically go to bed, wake up, spend more time on electronics, have sleepovers or late nights with friends, etc. And getting out of that routine can be a challenge.

It’s a good idea to start getting back into the school routine a few weeks before school starts so that the change can be more gradual.

Here are a few things you might want to adapt and create a schedule for:

Earlier bedtimeEarlier wake-up timeStart reading/other academic activitiesLimiting screentimeAfter-school routine & requirements

Change is hard for everyone, especially kids. And making changes for the start of the school year is often even more difficult because going to bed earlier and spending less time with friends is no fun. A few things you might consider getting to help the kids get into a new routine are;

Alarm clockBefore school checklistAn after-school checklistPre-screentime checklistChore chartCalendar or a planner3. Include Educational Activities Every Day

Getting an excellent refresher before the school year starts can be good. Read books, use flashcards, play educational games, etc. Find different ways to review the things the kids learned this last year to prepare them for the new year.

Doing these educational activities is also great practice for what it will be like to have homework every day. That will make the transition easier on the kids, as it will already be a part of their routine.

4. Deep Clean & Organize the House

It’s a good idea to deep clean the house before school starts. Odds are, the place got pretty messy over the summer, and there’s not as much time during the school year to get the house super clean. When your home is in order, it can feel like a nice clean start to the school year.

Consider getting the kids a chore chart to add scheduled chores into their routines. That will help keep the house tidy throughout the school year, which means less stress and more time to finish everything.

While deep cleaning, take time to do some back-to-school organizing. Make sure your kids know where to put their backpacks and lunchboxes, set up an after-school snack station, a good place for kids to work on their homework, etc. Starting the year off organized will help save time and effort throughout the school year.

5. Review Safety Measures With the Kids

Before the kids start, school is a great time to review different safety measures they must practice throughout the year. You can never be too safe or talk about safety with your kids too much. Whether this is the first time you’re having these conversations or the hundredth time, there are a few things to discuss with your kids before school starts to ensure their safety.

Things to Talk to Your Kids About Before Starting SchoolCrossing the Street

Practice crossing the street with your kids multiple times before school starts. Even if they don’t walk home from school alone, they might still have to cross the parking lot to get to school pick-up or the bus. You can never practice crossing the street too much.

Walking To/From School

Another great thing to practice with your kids is walking to and from school. Walking with them will help them learn the route, the best places to cross the street, how long it will typically take, etc.

Riding the Bus

Practice the walk to and from the bus stop with your kids, so they know what to expect. Talk to them about the importance of paying attention to their surroundings and getting off at the right stop.

What To Do If A Stranger Approaches Them

You can never be too safe when it comes to strangers. Having a conversation with your kids about what to do can be good if a stranger approaches them. Many families even implement a code word so that if someone tries to pick up the kids from school but doesn’t know the code word, they are not to go with that person.

Bullying Or Harassment

Sadly, bullying and harassment have become much too common in schools. It’s important to talk to your kid about what bullying and harassment are. This way, they will be able to identify it and keep from being bullied or bullying others.

Often kids don’t realize they are being mean. They might think it’s playful teasing. It’s essential not only to teach kids what to do if they’re being bullied but also what bullying can look like and make sure they aren’t doing it to others.

Parents are doing more and more these days to help keep their kids safe by getting them special kids’ phones or watches that allow limited contacts, GPS tracking, and much more! That is an excellent alternative to the generic cell phone.

Handwashing & Sanitizing

With all the sicknesses and pandemics, it’s a good time to talk to your kids about ensuring they wash their hands regularly. Help your kids practice washing their hands every time they use the restroom, before they eat, when they come in from outside, etc. You could also put a mini clip-on hand sanitizer on their backpack when they don’t have access to a sink.

6. Go to Back to School Night

Take advantage of your school’s offers of a back-to-school night or a meet-the-teacher event! It can help lessen the stress and nerves that kids often feel before going back to school if they can see their classmates, meet their teacher, or visit their classroom ahead of time. It can make the first day of school less scary and more exciting.

That is also a great time to ask questions and prepare for any school activities or traditions the teacher might have. You can find out if there are any teacher supplies your children’s classroom might need if you’re interested in donating school supplies. Teachers often need standard classroom supplies: sanitizer, tissues, Clorox wipes, notebooks, pens and pencils, and other basic stationary and school supplies.

7. Get In The Last of Your Summer Activities

Summer’s over, which means it’s about to get colder! Now is the time to get in the last of the warm weather activities your family hoped to do over the summer. Go on a road trip, waterpark, or even to the next town. Take advantage of the last little family time before the school year.

Even if the school year has already started, you likely still have a month or two of decent weather. Use the evenings and weekends to get outside while you still can.

Final Thoughts On Back to School

Going to school can be scary, exciting, or anything in between. That goes for the kids and the parents. Being prepared can help eliminate some of those negative feelings about starting school and make more room for those happy feelings.

School should be a safe, fun, and beneficial place for kids. Whether your kids are in pre-school, kindergarten, or grade school, working through this to-do list will have every family member ready and excited for school.

This article originally appeared on Wealth of Geeks.

Best Bottled Water: BPA-Free, High Electrolytes & Heavy Metal Free

BPA is a synthetic estrogen in many plastics and resins used to make food and beverage containers, including baby bottles, water bottles, and cans. It has been linked with various health concerns, including cancer, heart disease, diabetes, and reproductive problems.

While the FDA has determined that BPA is safe at low levels, some companies have voluntarily stopped using it in their products. As a result, there is now a variety of BPA-free bottled water on the market.

These bottled water brands package their cans with safer and more environmentally friendly materials. And most of them recycle their bottles. Keep reading to discover the best-bottled water brands that are BPA-free, high in electrolytes, and free of heavy metals. 

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Trace Mineral Hydration DropsWhat Is the Best Bottled Water to Buy?Essentia Water

Essentia Water is one of the best-selling bottled water brands in the United States. It’s BPA-free water and has a mineral taste.

Essentia Water is unique because it is an alkalized, ionized bottled water with a pH of 9.5 or higher (no acidity!). The water is treated with microfiltration and reverse osmosis to remove heavy metals or contaminants. As a result, Essentia Water is safe for drinking and free of contaminants.

Essentia has also been proven to better hydrate and is ideal for your workout sessions, as it contains electrolytes and minerals. You can rest assured that you drink pure premium water when choosing Essentia.

Notable Features:

BPA-freeHigh in electrolytesIonized and alkalized (pH 9.5+)Microfiltration and reverse osmosisFree of contaminantsEternal Water

Eternal Water is a naturally alkaline spring water sourced in the USA (Shasta-Trinity Alps in California). The company uses a natural filtration process that produces a pure, great-tasting product. Eternal Water is also free of additives and contains natural electrolytes.

The company sells its water nationwide in thousands of retail locations and has a new 5-Liter Eternal Water Box. It’s an ideal choice for those who are looking for healthy, BPA-free bottled water to drink.

Their slogan is “Nature’s Perfect Water,” and it truly is.

Notable Features:

BPA-freeNaturally alkaline waterNatural electrolytesFree of additivesThe filtration process removes impuritiesLIFEWTR

LIFEWTR is a bottled water brand known for its unique, stylish packaging. The bottles are made from PET plastic, which is safe for food and beverage use.

LIFEWTR is purified pH-balanced water with electrolyte minerals for taste. “It’s designed to refresh the creative mind, restore the creative body and inspire the creative spirit. The company also has unique packaging that displays artwork from various artists.

This top bottled water brand is available in several bottle sizes, including a new series 12 that celebrates artists and creators. If you’re looking for stylish, healthy, BPA-free bottled water, then LIFEWTR is an excellent option.

Notable Features:

BPA-freepH balanced and purifiedContains electrolyte mineralsUnique, stylish packagingAvailable in several bottle sizesJUST Water

JUST Water is a bottled water company based in the United States, and it is a family-supported business founded in 2015 by Jaden Smith. The company is known for its 100% natural spring water, which is available in a plant-based carton and a reusable aluminum bottle.

The water is sourced from protected watersheds in upstate New York and Maine, and the bottles are recycled into other products, such as clothing and home goods. The company also has a B Corp Certification and a pH of 8.0.

JUST Water is excellent for healthy, sustainable, and BPA-free bottled water.

Notable Features:

BPA-free100% natural spring waterSourced from protected watershedsBottles are recycled into other productsB Corp CertificationA pH level of 8.0Fiji

Fiji Water is one of the world’s most popular bottled water brands. The company is based in Fiji and was founded in 1996. It provides clean, rainforest water to 60 countries and is known for natural filtration by volcanic rock.

This incredible bottled water contains enormous amounts of electrolytes and minerals. Fiji is also 100% green and environmentally friendly, and sustainable. This brand has a good reputation, and natural taste consumers love. 

Fiji Water is available in several sizes for every usage and occasion, and the bottles are made from recycled plastic. And yes, Fiji is BPA-free!

The company has a Fiji Water Foundation for improving the lives of Fijians. 

Notable Features:

BPA-free100% greenIt contains electrolytes and mineralsAvailable in several sizesMade from recycled plasticEvian

Evian is a bottled water company based in France. It was founded in 1793 and provides clean, glacial water in over 140 countries. Evian is known for its naturally occurring electrolytes and minerals and is an ideal choice for people who want a healthy, refreshing drink.

This bottled water has a pH level of 7.2, making it one of the most balanced bottled waters on this list. Evian bottles are available in several sizes, making them perfect for any occasion. And best of all, Evian is BPA-free!

Evian is also Certified B Corp, which shows they meet the highest social and environmental performance standards, transparency, and accountability.

Notable Features:

BPA-freeNaturally occurring electrolytes and mineralsA pH level of 7.2Available in several sizesCertified B CorpSold in over 140 countriesVoss

Voss is a Norwegian bottled water company that has been operational since 1996. It is headquartered in Oslo and provides clean, glacial water in 50 countries. Voss is known for its high quality and unique bottle design.

The water is sourced from an aquifer beneath the earth, making it one of the purest bottled waters. It uses PET plastic bottles from 100% recycled plastic/glass bottles and is available in three sizes. There are no calories, artificial ingredients, or sweeteners.

Voss is a popular choice for premium water consumers.

Notable Features:

Sourced from an aquifer beneath the earthUses PET plastic bottlesMade from recycled plastic/glass bottlesAvailable in three sizesNo calories, artificial ingredients, or sweetenersUniquely beautiful bottle designDasani

Dasani is a famous bottled water brand owned by The Coca-cola company. It is made from recycled PET plastic and 50% plant-based renewable material. 

You can enjoy the still, flavored, and sparkling water options. It has no GMOs and has a pH of 5.6.

While Dasani is a decent choice for those looking for healthier bottled water, it’s more acidic than other waters on this list.

It also doesn’t have as many electrolytes as the other brands here. However, it is still a good option for those who want a convenient and healthy beverage to drink.

Dasani purifies its water using reverse osmosis and remineralizes it with healthy minerals.

Notable Features:

BPA-freeReverse osmosis purifiedContains healthy mineralsAvailable in three premium water optionsNo GMOspH of 5.6Icelandic Glacial

Icelandic Glacial bottled water comes from the Ölfus Spring. It has a high pH level of 8.4, making it one of the most alkaline bottled waters on the market. It is also exceptionally pure and certified CarbonNeutral for both product and operation.

The company has three premium water options: still, sparkling, and flavors. The packaging is recyclable, and the company strongly supports environmental causes.

This bottled water is one of the best brands for anyone who wants healthy and sustainable bottled water.

Notable Features:

High pH level of 8.4Sourced from the Ölfus SpringThree premium water optionsNaturally alkaline and exceptionally pureCertified CarbonNeutral for both product and operationRecyclable packagingPenta

Penta is a high-quality, BPA-free bottled water sourced from a natural aquifer. It uses a patented 13-step purification process to remove contaminants and ensure the highest quality of water. Penta is also chlorine-free, arsenic-free, and fluoride-free.

Penta uses solar energy for purification and bottling, making it a sustainable choice for those who care about the environment. The water also has a naturally occurring pH, meaning they don’t add any pH-altering chemicals.

You can rest assured that you’re getting clean, healthy, and sustainable bottled water when you choose Penta.

Notable Benefits

BPA-freeSourced from a natural aquiferPatented 13-step purification processChlorine-free, arsenic-free, and fluoride-freeSolar-powered purification and bottlingNaturally occurring pHCore Water

Core Water is high-quality bottled water that undergoes a 7-stage purification process to remove impurities. It is 99.9% pure and has a pH level of 7.4. The purification process includes carbon filtration, ultrafiltration, and reverse osmosis.

The water is also mineral and electrolyte-rich, essential for maintaining hydration. Core is available in plain water, blueberry, and tropical coconut flavors. The bottle is made with 100% recycled plastic.

Notable Features

7-stage purification process99.9% pureThe bottle is made with 100% recycled plasticReusable Water Bottles

Use affordable water filtration systems to eliminate lead, chromium, and mercury. Then take it in a glass or vacuum sealed stainless steel water bottle. This is cheaper than disposable water bottles, it uses less plastic, and you can filter out the bad and control how many electrolytes you put in it.

Once you filter your water, adding a few drops of minerals can increase the water’s hydration and alkalinity.

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Now that you know more about the best bottled water brands, it’s time to decide which one is right for you. Consider your needs and choose the water that best meets them. Whether you’re looking for high pH water, one that is heavy metal free, or want delicious and refreshing bottled water, any of the brands on this list will serve you well.

Cheers to your health!

Emotional Intelligence and Understanding What is Gaslighting?

Emotional intelligence is a subject that is becoming more commonly known. Emotional intelligence is something that can help someone being exposed to gaslighting understand the signs. It can also be helpful for individuals when they fight and argue with their partner, a friend, or someone else. Understanding what gaslighting is can help you be aware of and avoid it, using healthier ways to communicate and cope.

What is Gaslighting?

Gaslighting is a form of emotional abuse that can ruin relationships. It is a tactic abusers use to make their victims doubt their sanity and perceptions. Victims of gaslighting often feel like they are going crazy, and no one will believe them.

Gaslighting can damage relationships and cause long-term mental health problems for victims. If you think you are being gaslit, get help from a trusted friend or family member. You should also consider seeking professional help from a therapist or counselor. If you are in an abusive relationship, get help from a domestic violence hotline or shelter.

There are several warning signs of gaslighting. If you notice any of these signs in your relationship, get help as soon as possible.

Warning Signs of Gaslighting

Your partner, family member, co-worker or friend does one or multiple of the things listed below:

Constantly denies things that you know to be trueTells you that you are crazy or delusionalTries to make you doubt your memories or perceptionsTwists things that you say and uses them against youMakes you feel like you are never good enoughTries to control you with threats or intimidationMakes you feel like you are always doing something wrongWhere Did the Term Gaslighting Come From? 

“Gaslighting” is from the 1938 stage play, Gas Light. They later made the play into a movie in 1944. In the film, a man tries to make his wife think she is losing her mind by dimming the lights in their home and stealing things from her.

While gaslighting can happen to anyone, it is common in abusive relationships. Abusive partners use gaslighting to control their victims and keep them in the relationship.

What Are the Effects of Gaslighting? 

Gaslighting can have many adverse effects on victims, including:

AnxietyDepressionPTSDInsomniaSocial isolationJob lossSelf-doubtSuicidal thoughts

If you think you are being gaslit, get help immediately!

Tactics Used by a Gaslighter

There are several tactics that a gaslighter may use to try to control their victim. These tactics include:

Denial

The gaslighter denies that they said or did something, even if you have evidence to prove it. The lies can be small, like forgetting to take out the trash, or big, like having an affair. This tactic is used to make you doubt yourself and your memories. The gaslighter wants you to think that you are crazy or delusional.

Some of the words they may use are:

“I never said that.”

“You’re imagining things.”

“You’re being paranoid.”

Minimization

The gaslighter tries to downplay their actions or make them seem less important than they are. They may say that you are overreacting or being too sensitive. This tactic is used to make you doubt your perceptions and feelings.

Some of the words they may use are: 

“It’s not a big deal.”

“You’re making a mountain out of a molehill.”

“You’re overreacting.”

Manipulation

The gaslighter uses manipulation to control you. The person may lie to you or try to make you feel guilty. They may also use your fears against you or try to make you feel like you are never good enough. This tactic is used to make you doubt yourself and question your decisions.

Some of the words they may use are: 

“If you loved me, you would do this.”

“I’m only doing this because I care about you.”

Withholding Information

The gaslighter withholds information from you or gives you false information, and it can make you feel confused and uncertain. The person may also withhold affection or attention to control you; they use this tactic to make you feel isolated and alone.

Some of the words they may use are: 

“I’m not going to tell you what I did today.”

“I’m not going to tell you where I’m going.”

“I don’t want to talk about it.”

Discrediting

The gaslighter tries to discredit you to other people. They may lie about you or try to make you look bad, damaging your relationships with other people. The gaslighter may also try to make you feel isolated and alone.

Some of the words they may use are: 

“She’s crazy.”

“He’s always making things up.”

“Don’t believe anything she says.”

How to Stop Gaslighting (if you are doing it)

If you think you might be gaslighting someone, the first step is to stop and examine your behavior. Are you intentionally trying to control or manipulate someone? If so, why?

There are several reasons why people gaslight others. Some people do it because they want to feel more powerful, and others do it because they are insecure or have low self-esteem. And some people do it because they were gaslit themselves in the past.

If you are gaslighting someone, try understanding why you are doing it. Once you understand your motives, you can start to change your behavior.

Here are some tips for how to stop gaslighting:

Be honest with yourself and with your partner.Own up to your mistakes and apologize.Respect your partner’s feelings and opinions, even if you disagree.Give your partner space to express themselves without interruption or judgment.Listen to what your partner is saying and try to understand their perspective.How to Stop Someone From Gaslighting in a Relationship? 

It can be difficult to know what to do if you are in a relationship with someone who is gaslighting you. The first step is to identify the gaslighting behavior. Once you have done that, you can start to take steps to protect yourself.

Here are some tips for how to stop someone from gaslighting you:

Set boundaries with your partner. Let them know what behaviors are not acceptable.Make it clear that you will not tolerate being lied to, manipulated, or controlled.Stand up for yourself, and don’t let the other person walk over you.Speak up if your partner tries to undermine your confidence or make you doubt yourself.Get professional help if the abuse continues and you can’t manage it alone.

If you are being gaslit, remember that you are not responsible for the other person’s behavior; they are the only ones who can change their behavior.

Closing Thoughts

Gaslighting is a form of emotional abuse that can damage relationships and the individuals involved. If you are gaslighting someone, try to understand why you are doing it and consciously try to change your behavior. If you think you are being gaslit, identify the behavior and take steps to protect yourself.

You deserve a better life, free from emotional abuse. Don’t let anyone take that away from you. Get the help and support you need to repair or get out of a gaslighting relationship. You deserve to be happy and healthy.

Positive Affirmations: Tools for Confidence, Happiness, and Fulfillment

Times come when you struggle hard to see the light at the end of the tunnel, and you can’t go out of the confusion or negativity. We all have gone or have seen our loved ones go through such times, which is quite usual. Yet, in moments of dismay, we fail to understand that we do need to follow a series of practices that help us fight off the negative energy in our lives. One of the most effective yet most straightforward techniques we may apply in such times is the art of positive affirmations. This article will see what positive affirmations are, how they influence our lives and positively impact us, and, most importantly, how we apply those affirmations in our real lives.

What Are Positive Affirmations?

On a psychological note, we mean a repetitive sequence or a phrase of words when we mention the word affirmation. Apply it with a positive note, and we get positive affirmations.

Positive affirmations tend to be the notes or the phrases that we repeat to ourselves in different forms frequently to channel positive energy. As a result, we begin to see a decrease in our sad thoughts and negative feelings by replacing them with feelings of happiness, liberty, positivity, and much more.

These are the positive statements that help us challenge our thoughts that are not productive – these are self-sabotaging, negative, and unhelpful for us.

They can be used to reduce feelings of anxiety and depression by giving you evidence that your coping mechanisms may be creating unhelpful problems for you.

Why don’t positive affirmations work?

They don’t work if you believe that your current way of thinking is correct.

However, write down in a journal how you felt about the events that went on in your day. Highlight all of the negative words you used to describe that day. Such as, “my day was terrible, someone cut me off in traffic.”

That is a cognitive distortion which gives you unhelpful ways of looking at life. You may have been irritated about being cut off in traffic, but the rest of your day was great.

Now if you minimize the severity of negative events and look at them as a problem you have to address rather than “it’s the end of the world”, then you will have an easier time convincing yourself that your positive affirmations are true.

You would be very surprised to see how many times per day you assume and look at something negatively without realizing it.

Positive affirmations can help create a buffer when we are stressed out by protecting your self-image when you are threatened.

In order to be able to make positive affirmations work, you have to write down what you accomplish, what you are good at or what you try hard at and give yourself credit as much as you can.

I find that creating a to-do list and checking off every single little thing you do, helps you see how much effort you give in a day. It’s a very easy reminder that I may not be accomplishing my major goals currently, but I am definitely putting in the work.

I like to use this “to-do” list planner that helps me be more aware of my worth and accomplishments. Even if it’s just “making my kids smile” or “putting a load of laundry in the wash”. I still am contributing to my life and the life of others, and I NEED to give myself credit for that.

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Research shows that filling our minds with positive affirmations helps us define our self-worth and increase our confidence. By repeating it over and over again we are giving ourselves something positive to pull from. (Cascio et al., 2016)

How to Practice Positive Affirmations

Now, there are different ways through which we can practice positive affirmations. Below you will find various tips on including positive affirmations in your real life with some real-life examples that you may use. But, first, let’s see what those positive affirmations are.

1. Convince Yourself

Speaking will reinforce our overall learning experience and would improve our probability of actually hearing out the affirmations we send in space. So, this way, you are including multiple senses to get involved in positive affirmations.

It will help you anchor firmly to your environment, and in time, you will see that your mind will get activated with lots of positive affirmations around you. That way, your neural connections would get much more potent than before. This thing points to the idea of habit formation; when you involve more of your senses to make one thing a habit, it becomes second nature to you.

So, let’s say you chant every morning, “I am beautiful, and I love the way I am,” you will automatically start feeling more confident about yourself. It would become second nature to say it and feel it when you hear your own words processing in your mind.

2. Say Your Affirmations in the Present Tense

Although we want to instill the positive energy we anticipate, and it may take time to get to that level, we say our positive affirmations in the present tense. Doing otherwise would lack clarity, and it comes as an obstacle to feeling those things. Eventually, you start losing focus on your words, and it becomes just a sentence you say.

In other words, you don’t feel connected to the things you are trying to feel. So, the best way to form that connection is by using the present tense in your affirmations. Feel as if you are living through your affirmation rather than anticipating it.

Instead of saying, “I will become happy soon,” try replacing it with the present note: “I am as happy as I desire to be.” This will make your mind think that you are already in the state you want and would respond in that note.

In psychology, we understand that positive affirmations said in the present are an effective way of reprogramming our brains into thinking more positively about the situation and ourselves.

3. Avoid Using Negative Terms in Affirmations

When you are practicing the art of positive affirmations, make sure you don’t persist in including negative terminologies in it. For instance, if the positive affirmation is something like, “I don’t feel unhealthy anymore,” your mindset focuses on avoiding the adverse outcomes rather than following the excellent aspect.

On the same note, if you chant, “I will avoid toxic relationships,” it might backfire on you. This is because instead of focusing on healthy relationships, your mind will be fixating on thinking about negative relationships.

So, make sure that the words you choose in your positive affirmations hold a positive meaning so that you attract what you anticipate, not what you tend to avoid or grow apart from.

Your utmost goal in these chants or phrases is to put your desires to the front instead of the dissatisfaction you want to avoid. Therefore, you will need to select your message rather carefully to stay optimistic about the present and the future.

4. Create Something Meaningful

Meaning in one’s phrases is something somewhat subjective than objective. So, when you say “I am confident,” it may mean something else to you than it would mean something to another person. That is why you need to make sure the phrases you choose for yourself hold good value in your life.

If feeling confident is something you value in your life and situation, you may want to include that in your list of positive affirmations you practice daily. Go for something that feels positive and true to your life rather than selecting a phrase that doesn’t spark up much fire in you. So, the more individualistic you go in your chants, the better it becomes to focus on meaningful affirmations for yourself.

5. Be Direct and Simple

The conscious brain is aware of the desires, and the dreams you want to see become true. However, your unconscious mind should also agree on it thoroughly to bring it to fruition. Therefore, you need to improve the element of specificity when it comes to it.

For instance, if you want to say, “I make a million dollars in a year from my business. I think I have a lot of time and energy for doing things that I love”, that would drive away the attention from the core. So instead, try to get more specific about it.

For example, you may want to write down multiple times in your journal in the simplest terms and understand what you want. If it wouldn’t make you feel more positive about yourself, you will need to work on your affirmation again.

The more straightforward it is, the easier it will be to stay focused and be confident in yourself. Then, you wouldn’t feel that you have lost your desire and concentrate on what you want.

6. Include Passion in Your Affirmations

Positive affirmations with a strong belief and emotion come with a considerable impact. When you truly feel the change you want, your positive affirmations will tend to work more powerfully. That is why you need to say “I am happy” and truly focus on the time that you experienced the feeling of happiness and genuinely get in touch with what you are feeling.

Now, try savoring the sensation and making the most of it that you possibly can.

Come with words such as “I am happy,” and make sure to feel through the words as you chant. When positive emotions are coupled with positive words, the overall energy that you attract is hugely influential.

7. Add Visualization

Another way of strengthening your positive affirmations than speaking is to use your conscious mind for visualization. The art of visualization is a tangible way to embed your message into your subconscious mind. So, let’s say you say, “I am successful,” then visualize what you decipher in that order. So, in this case, you might want to imagine how it feels to be successful – how would your house look, how happy you see yourself and your family with you, how easily you would be able to buy the things you need from the money you get.

Add more and more details as you practice visualization daily. For example, try including different smells, colors, and sensations you want to see in the anticipated future as you chant your thoughts. This is one of the best ways to visualize.

Research Behind Affirmations

According to research, individuals who learned to use affirmations had improved activity in the parts of their brain that helped them reflect on future core values. People are unaware of the changes that the positive affirmations have on them, but they can give them the courage to pursue things they may have felt too intimidated to do previously. (Cascio et al., 2016) 

Teaching children this can be a helpful reminder of their worth “I can choose to value my worth, even if others choose not to see it.” Of course, this applies to adults as well; however, building up confidence from a young age can be helpful for their development and decrease issues as they age. 
Affirmations involve using the ventral striatum (VS) and ventral medial prefrontal cortex, which control reward, motivation, and dopamine production. Therefore, affirmations give your brain information to pull from when it is threatened and increase dopamine production.

Final Word

As you know now, positive affirmations are about reprogramming your brain and taking time. So, remind yourself if you forget – sticky notes, a painting, or a mobile phone lock screen can act as good reminders for positive affirmations. Also, you will be able to manifest your affirmation in your subconscious mind that way. So, practice all these things and create positive affirmations that help you gain the success you need.

References:

Cascio, C. N., O’Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2016). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social cognitive and affective neuroscience, 11(4), 621–629. https://doi.org/10.1093/scan/nsv136

Originally posted 2022-04-19 19:17:02.