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Global Guide to Divorce

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6 Ways To Optimize Your Plant-Based Diet For An Effective Workout

A small fraction of people become acquainted with vegetarian bodybuilders every day. Plant-based diets and Mediterranean food-forward eating habits also continue to flourish. The benefits of eating more plant-based foods have repeatedly surfaced in various discussions. Studies on Mediterranean diets also show great results. While they do not prohibit rare lean beef, fish, eggs, and dairy, the diet encourages plant-based food to account for 70% or even more. If you already prefer a plant-based diet, there are many ways you can optimize it to get the best results from your workout sessions. Here is a brief look at six methods:

  1. Know your pre-workout and post-workout food options

Regardless of the diet, you need pre-workout and post-workout meals to achieve optimal results from your workout. If you are on a plant-based diet, you need to know what foods will optimize your workout session. Focus on aspects such as strength and endurance, as well as aid recovery and rest. You can take a supplement like Turinabol to boost your workout performance. It helps in increasing muscle protein synthesis, hence giving us better recovery and muscle gains.

In the same way, you need to identify the right mix of ingredients necessary to boost energy, improve nutrient absorption and build more muscles. Plants are rich sources of proteins, but you should know the ones that deliver more proteins, carbs, essential fats, vitamins, minerals, and antioxidants, among other primary classes.

 

  1. Set a workout goal and work around it 

Your workout is only as effective as its result. Therefore, you must have a goal in mind. If you are looking to grow bigger muscles, for instance, optimize reps for muscle gain and take the right nutrition for muscle growth. Integrate more legumes, nuts, leafy green smoothies, brown rice, whole-grain toast and high-carb fruits like bananas in your diet. You can break down your plan into pre-workout and post-workout foods. If your goal is weight-loss, you should focus on food such as fresh fruits, pasta, whole-grain oatmeal, and sweet potato. They provide you with more energy and fiber for better workout performance without causing you to gain calories.

  1. Use organic supplements

If you are choosing a plant-based diet, then it makes sense to get the best plant foods in terms of both quality and quantity. Start by ensuring all ingredients you use for your meals are fresh harvests and free of pesticides. When at the grocery, you can also look for a label that specifies the plant food as organic.

According to research, organic ingredients are much more rewarding to the body. Just like your food choices determine how healthy and fit you can get, the right growing conditions will impact the final food you eat. Organic foods grow in farms with less cadmium and pesticides or chemical fertilizers. Aside from meals, you can use organic supplements for vitamins, minerals, and micronutrients. An effective workout requires a boost in vitamin, antioxidant nutrient intake as you will be working out muscles and tissues. Popular supplements include Vitamin B, D, and Zinc. You can also get organic beverages.

  1. Incorporate a diverse range of plant foods

Plants offer a wide variety of proteins, carbohydrates, healthy fats, sugars, vitamins, minerals, antioxidants, and phytochemicals. They also provide several other micronutrients. Take vitamin E, for instance; you can get it from Crayfish, Rainbow trout, and goose meat and octopus. In the same way, several plant foods like Butternut, squash, broccoli contain vitamin E. To optimize your workout performance; you need to eat from a wide range of sources. This allows you to get more nutrients into your body through meal consumption rather than supplementation.

  1. Establish a supportive lifestyle  Healthy lifestyle habits can push your workout goals a notch further. Reducing the use of cigarettes and alcohol, drinking sufficient water, getting enough quality sleep and rest, avoiding stress and depression, all work together for your benefit. According to Quora, distributing your meals into 5 or six smaller portions rather than three large ones can optimize your metabolism, reduce hunger strike and provide consistent energy supply for your sessions. There are various other minor changes you can make to provide a solid foundation for your plant-based diet and fitness goals.
    1. Watch your calories

    It is very important to calculate your caloric intake and requirement. Once you know what you need, you can compare the best ingredients to integrate into your diet. Depending on your goals, you might need to cut down or bump up your calories. If you are working out to shed some pounds, you can still get essential nutrients from alternative plant foods that contain fewer calories. You can also find a calorie calculator or check the label of your store-purchased products to determine the calorie count. Keeping your calories in check is one of the most effective ways to optimize your workouts.

    Conclusion

    Plant-based diets are ideal for various fitness goals and healthy living. If you want to increase your workout performance, taking plant foods can help with energy supply, staying satisfied much longer and regulating your metabolism. Plants contain all the nutrients you require to survive. However, you need to pick quality ingredients that are both fresh and organic. You should also know what foods contain different essential nutrients, vitamins, and minerals. With this knowledge, you can blend your plant-based foods to provide the most nutritional value. Focus on your workout goals (muscle gain, strength, endurance, weight loss) and develop a favorable diet.


    Author of this article is Kimberly Clark
    who is a writer for numerous health and fitness publications. She has been working with many challenged clients for some time now. She can be reached via email at kimberly@linkingaces.biz.

     

     

     

     

     

Renters And Emotional Support Animals: Understand Your Rights

You find the perfect apartment just minutes from work. Plenty of space, lots of windows and a price point that fits your budget. Everything looks great until you discover the rental has a “no pets” policy. And your pet isn’t just any pet, she’s an emotional support animal who’s been by your side for years and there’s no way you’re moving without her, no matter how great the deal or location. Is there anything you can do?

Landlords May Not Know the Importance of Emotional Support Animals

Most landlords who have a “no pets” policy aren’t necessarily not animal lovers, they just want to protect their investment and ensure tenants have a peaceful environment. Help educate your future landlord with this important information about the need for an emotional support animal.

Physical well-being impacts emotional well-being.

Harvard University studies have shown that petting a dog decreases blood pressure, and have correlated dog ownership with lower triglyceride levels. Walking a dog increases physical activity, which correlates with an increase in endorphins. Improving these health metrics creates a less stressful environment which helps to decrease depressive symptoms.

Depression and anxiety can create social isolation.

Exercise, grooming and vet care are necessary elements of owning a pet. These necessities mean getting out and about which can lead to interactions with other people. Dogs, especially, are naturally social and draw people into interaction with their owners. Walking the dog or going to the groomer offers purpose and socialization and makes it easier for the pet owner to start up a dialogue. This decreased social isolation helps reduce the impact of depression and anxiety.

People with depression and anxiety live with low self-esteem.

An emotional support animal helps improve self-esteem which leads to a better quality of life. A study conducted by Dr. McConnell of Miami University revealed that pet owners have higher self-esteem and decreased levels of anxiety than those without pets. Emotional support animals not only help decrease symptoms of depression and anxiety, but they can also be a part of the healing process as self-esteem improves.

When Awareness and Education Don’t Sway Landlords, You Still Have Options

The best option for coming to an agreement with a landlord who isn’t swayed by your efforts to educate should be communicating about emotional support animal laws. Here are some points you’ll need to know to have a productive and agreeable conversation.

  • Emotional support animals provide therapeutic support and are protected under the Fair Housing Act. This means that a landlord can’t require a deposit or free for your pet and can’t require specific training.
  • Service animals perform a necessary medical service and are protected under the Americans With Disabilities Act and these pet owners will rarely encounter any resistance from potential landlords, pet policy or not.
  • Landlords with a “no pets” policy will often require a signed emotional support animal letter from your doctor stating the necessity of your pet. They can also request proof that your pet is parasite-free, immunized and otherwise in good health.
  • Be aware that even with protective laws, landlords are only required to make reasonable accommodations and may deny animals for a variety of reasons.

Some reasons for denial could be the absence of an emotional support animal letter, destructive or threatening animals, large animals, and illegal breeds or species.

Hopefully, a conversation with your prospective landlord about the need for emotional support animals and how they provide support will get you into that perfect apartment. If not, you have legal recourse which should make a landlord rethink their position and be more receptive to working out an agreement.

Author Bio: Heidi is a Thiel writer and content creator who focuses on valuable guides for seniors, veterans, and disabled individuals. You can currently find her work over at TurboTenant, and view the full guide to emotional support animal laws for more information.

The Crucial Facts And Deadly Consequences Of Tooth Abscesses

It is very unlikely that one would have to deal with an abscessed tooth in one’s lifetime. An abscessed tooth essentially has an infection within the tooth or in midst of the tooth and gums. It may result in sore tissue in mouth or throat. This may be filled with pus.

It is a bacterial infection that leads to pus formation.

The underlying cause of abscessed teeth is decay or erosion of teeth. As resulting from the same, bacteria makes its way into the cracks or chips that exist among the teeth.

A few of the common underlying causes leading up to abscessed teeth include poor dental hygiene and untreated cavities.

It may even happen that abscessed teeth occur within just a couple of days of onset of an infection. Dental abscesses are broadly classified as two subtypes.

Periodontal abscess

A periodontal abscess is also known as a gum abscess. This occurs as resulting from an infection between the teeth and gums.

It occurs wherein food and debris are caught in midst of the teeth. In the event wherein there is a bacteria buildup in bone below the gums, the disorder may be more severe.

Periapical abscess

A periapical abscess implies a tooth related abscess. It occurs within the tooth.

In the event wherein the tooth’s nerve is dying or dead, the infection occurs. It is initially visible close to the tooth’s root. It may then spread to the surrounding tissue or bone.

Dental abscesses do not heal by themselves. If one goes for treatment for a dental abscess, they may still grow for months or years, and take the same duration to heal.

There are cases wherein dental abscesses are not too painful. But the disorder is characteristically painful, so people seek treatment for the same with an immediate effect.

Symptoms

A symptom most commonly associated with a dental abscess is constant toothaches. One may even experience throbbing, along with shooting pains in the infected area.

Among the other symptoms associated with dental abscess are:

  • Swollen neck glands
  • Fever
  • Swelling and redness in gums
  • Chewing becomes painful
  • Foul breath
  • Bitter taste in mouth
  • A draining sore towards a side of gums
  • Upper or lower jaw becomes swollen
  • General uneasiness

There may be times wherein the toothache disappears wherein the pulp of the tooth is destroyed. But it does not mark the end of the infection.

While the infection is not treated, it will continue to spread. In the event that one experiences any of the symptoms as listed above, it is best to seek medical help with an immediate effect.

Treating a tooth abscess:

Diagnosis forms the first step of treatment for dental abscess. The doctor probes the infected tooth using a dental instrument. This may be slightly painful, but dentists are responsive to how patients feel.

He’d inquire if the pain enhances upon biting or chewing and would also check the state of the gums to see if they are red or swollen.

He may conduct an x-ray, in order to get a better idea about the state of erosion of the bone around the abscess.

The dentist would attempt to preserve the tooth by destroying infection and restoring the tooth.

This characteristically involves a draining procedure in order to overcome the infection. Draining is done by root canal therapy.

Once the infection or pus is removed there is an infected tissue, the dentist may recommend for going for a root surgery for its removal.

With the infection gone and the tooth treated, a crown is placed upon the tooth which helps restore its functionality.

Root canal charges are variable from one dentist to another, and also vary from one geographical location to another.

There may be cases wherein the tooth may have to be extracted altogether. Alternately, a dentist may make an incision in order to drain the infection. Rct treatment cost is often lesser than any of the other dental procedures for treating abscesses. Medical practitioners believe that rct of teeth price should not be a primary concern when treating abscesses.

The doctor may prescribe antibiotics to fight the infection and prevent it from spreading.

Prevention

A few of the prime ways that work towards preventing dental abscess include blushing and flossing regularly, consuming a balanced diet and dental cleanup procedure.

Author Bio:

Sawoni Chowdhury is an aficionado of writing. She is an expert writer and blogger and shares her views and opinions on a range of topics such as Lifestyle, Business, Entertainment and lot more.

 

 

 

 

 

 

The Importance Of Testosterone

Testosterone is a hormone very mentioned by people for its association with masculinity, although few know the importance of this hormone for the organism and what are the functions that it exerts.

What is the role of testosterone in the body? 

This hormone is essential since we are in the womb, the production of this hormone can initially determine the sexual formation of the fetus in the womb, the higher is more likely to form a child, otherwise a girl would be formed.

The reason why this hormone is called the male hormone is because men and many male characteristics are a direct product of the effects that this hormone produces, such as; The development of depth in the voice, the growth of facial hair, and the development of the penis and testicles in adolescence. It is also the hormone responsible for improving the production, quality and movement of sperm, when a man has female features, little facial hair, etc., it is said that he has a low production of testosterone, on the other hand, those women who have a deep voice, facial hair, or a lot of muscular strength, is likely to have a high production of testosterone.

Testosterone is also associated with sexual behavior and especially with male sexual behavior, as it is responsible for arousing libido or sexual desire in both sexes, hence men have more sexual appetite than women.

The metabolism is influenced by testosterone in a positive way since it activates it and therefore increases the burning of body fat and promotes the healing of tissues.

What is Testosterone?  

In scientific terms, testosterone is an androgynous steroid harmone”.  /structural-coupling-of-of-hermaphrodism-and-the-androgynous/”>androgynous steroid harmone</a> formed by 19 carbon atoms and found in Leydig cells of the testis and ovaries, in mammalian, reptile and bird species, controlled mainly by the pituitary gland, which regulates the amount needed in The body releasing other hormones for its control, testosterone is commonly called sex hormone

What are the testosterone levels in men and women?

The considered normal levels by the medical community are the following; in women an average between 20 and 80 nanograms per deciliter, but in men it is exponentially higher, between 300 and 1000 nanograms per deciliter, to know how much we have each one of us it is necessary to do a blood test, however these are They do when the symptoms of a hormonal disorder are quite obvious and cause discomfort in the menstrual cycle, in the production of sperm, or the physical appearance of each individual.

Why is this hormone important in sports?  

Since the metabolism is positively influenced by this hormone, many athletes seek ways to increase levels to have a better physical development, either to lose weight burning fat, or to define the muscles and increase lean mass and power or muscle strength, hence called steroid hormone.

How to stimulate the production of testosterone naturally?  

Bodybuilders and athletes who have an adequate and healthy diet usually increase production naturally, since they usually eat foods with a lot of protein, such as eggs, lean meats, broccoli, mushrooms and nuts, these foods are the best option for that your body stimulates the production of testosterone, however it is convenient to avoid sugars and simple carbohydrates that usually do the opposite effect.

This article is written by Angeline 

 

 

How To Reduce Stress Through Exercise

How To Reduce Stress Through ExerciseDivorce is among one of the most stressful events that we can go through in our lives. It’s second only to the death of a loved one. However, if you ask around, you might hear that even death might be easier to deal with than a family that is torn apart over abuse or betrayal.

Besides divorce, we face stressful life situations day in and day out: maintaining hectic schedules, demands of work and family, the emotional needs of important people in our lives, financial stress, and self image are a few things that quickly come to mind.

One proven way to reduce the physical and emotional stress of a divorce is through regular physical activity. Pair this approach with talk therapy, self-improvement, and medication when appropriate and you have all the tools you need to heal and happily move on with your life.

The Proven Link Between Stress and Activity

Scientists have long since seen that having too little exercise can have a major negative impact on mood and mental health. One of the most common pieces of advice from any medical professional is to make sure you are getting some physical activity in everyday, whatever that activity might be.

As you move through the difficult stages of divorce, from the first filing to navigating a new world of dating and single parent life, keeping physically active is a natural way to help lower the stress levels that are impacting your body.

If you are finding yourself slipping into depression or being overwhelmed with stress, a simple and affordable solution to this problem is to make fitness unavoidably accessible. If the gym is a good social setting for you, grab a membership and get to work. If exercising at home suits you better, home gym equipment is an affordable way to stay on top of a fitness routine. Being realistic with your current state, your time restrictions, and other life factors, decide the best route for your physical activity and get on it!

How Exactly Does Physical Activity Alleviate Stress?

Physical activity produces more endorphins. Endorphins are the feel good chemicals of your brain that naturally elevate your mood. They make you happier, more cheerful and help to replace pain, both physical and emotional.

Physical activity takes your mind to a healthy place. Nothing is worse for stress than sitting and dwelling on a problem, replaying past scenarios or recent arguments, worrying about things out of your control, or whatever it might be. While feelings can’t be ignored, they should definitely take a back seat on a regular basis to make room for positive thoughts and growth. Exercise encourages focused thought and can even act as a form of meditation, removing the stressful thinking from the brain and helping you think about other things.

Physical activity increases self esteem. Stress plays a major part in the way we view ourselves. A “can’t-do” attitude is prevalent as we worry or doubt ourselves. This slippery slope is quick to move past the current issues at hand and bring to light other worries and doubts we’ve had about ourselves whether it be our appearance, our work ethic, our parenting, and more. As you increase your physical activity, you reach goals (confidence boost #1), increase physical and mental strength (confidence boost #2), and enhance your physical appearance (confidence boost #3). With these three motives for self-growth, self-esteem is bound to grow as well.

In the end, exercise is one of the best things for us. Especially when we are being bombarded with stress. Implement a regular schedule of “you” time to get your body moving, your endorphins flowing, your mind lightened, and you’ll work through those stressful issues at hand.

Author of this article, Tyler Jacobson, enjoys going to the mountains near his home in Draper, Utah to connect with his wife and children through camping, hiking, and quality time together. When he isn’t rebooting in the outdoors, he shares his fatherly experiences with the world through writing and creative work. Tyler shares the ups and downs of family life and the solutions he’s found through lengthy research and involvement in the industry and his own experiences to help parents everywhere. Follow Tyler on: Twitter | LinkedIn

Wendi’s note:  Exercise Calculator – A helpful Tool That Can Help You Achieve Your Fitness Goals Faster  https://fitnessvolt.com/30723/calories-burned-by-exercises/

Why Mindfulness Helps In Divorce And Other Stressful Events

Mindfulness is, to put it simply, the practice of focusing your attention on the here and the now; of training yourself to exert a greater degree of control over your thoughts in order to stop them from veering into unpleasant territory. Before I tried mindfulness, I believed that the physical sensations I associated with anxiety were caused by my thoughts. Instead, the physical sensations we associate with anxiety are a survival mechanism which served our ancestors well but, with the world posing much less of a physical threat than it did in their day, it’s become significantly less helpful.

For 27 years, I suffered from debilitating anxiety. This, I believe, provided me with experience that I was able to utilise when providing clients caught in the midst of a divorce with tangible advice. It made me more empathetic, more understanding of their situation and more motivated to help them. When the prospect of having to give a speech on my wedding day brought about worry so severe that I had no option but to seek help, I discovered something that would help not only me, but hundreds of my clients, too.

What this means is that, when you feel anxious, it’s little more than a random biological occurrence; a release of chemicals designed to make you more aware of the world around you and more prepared to deal with physical threats. Often, the experience is brief and simply passes away. During times of stress, however, this physical sensation causes us to analyse our current situation and find a reason to be worried. This results in a cyclical process that feeds our anxieties leaving us feeling stresses, exhausted and irritable – particularly whilst we’re in the midst of a highly stressful even such as a divorce.

Why mindfulness helps

Whilst it might appear as though the practice of mindfulness is one that is exclusively centred on controlling our thoughts, this is only half of the story. We are, for example, not always aware of what we’re thinking and are not always capable of choosing to think of something else as a result. Instead, mindfulness is centred on choosing to change our thoughts when we are indeed aware of them. Equally important, though, is that it teaches us to be accepting of the fact that we will not always be in control of our thoughts and that this is ok. Our minds have a tendency to wander so it’s vital that we accept that we’ll have negative thoughts and that, rather than aggressively trying to exert control over them, we should be kind to ourselves and gently try to think of something else.

Mindfulness – by improving understanding of anxiety and it’s causes, coupled with its non-aggressive means of exerting greater control over our thoughts – is proven to significantly increase people’s confidence in their ability to cope with change whilst reducing stress. I can attest to this personally; as can many of the clients I’ve helped over the past few years.

With time, mindfulness helps people to live in the moment. As a result, it is not only extremely beneficial when it comes to helping people through their divorces but, as it often also brings a new-found appreciation for the world around us, is fantastic preparation for the new life that awaits them post-divorce, too.

Author Bio:

Jay Williams works for Quickie Divorce, one of the UK’s leading providers of fast, affordable online divorce solutions.

 

Why Playfulness Is Important

Playfulness is a way to reduce stress and get through the minutia and tasks required during  stressful times such as divorce. Besides helping life to be more bearable when juggling proceedings, children and a job, a sense of playfulness lowers anxiety. Being in a calmer state is beneficial for making those crucial decisions regarding splitting assets and so forth.

There are various studies on the benefits of playfulness in getting through adversity (such as divorce) and contributing to longevity. Dr Proyer from the University of Zurich has done much research on adult playfulness and states these individuals cope better with stress and being able to adapt to situations. One study found that playfulness increased one’s well-being and resilience. When I was a nurse on a busy trauma unit, most of us were burned out with patients hovering between life and death. The two playful nurses who wadded up paper to bat around like a ball, were not. In-between patient codes and procedures, these fellows made up games and were the most relaxed nurses on the unit.

Professor Barret at University of Illinois also found that playful folks are better able to handle stress. These individuals perceived their stress levels to be lower, than the less playful subjects in the study. When people are playful, they have better strategies to deal with stress according to her research. Mistakes are more likely to be viewed as learning opportunities rather than as blunders.

Consider the advantages to having a playful outlook during divorce. One is better able to utilize coping strategies during this stressful time and less likely to fall apart. A person can take a pause from proceedings and be engrossed in pleasurable activities. Playing lets out some steam and enables one to see the humorous side of life. Children benefit by being around laughter and spontaneity instead of glum parents.

Playfulness improves cognitive, emotional and social functioning as was reported In the American Journal of Play, Summer 2011 edition. Good mental (cognitive) functioning is necessary when going through finances and deciding whether to sell the marital home or buy out one’s spouse during divorce. Other studies found that playful folks draw people to them. They are open, fun to be around, engaging and positive. Being able to connect with others and have a network of support enables one to move through the craziness of divorce. Being bitter and negative post-divorce can push people away.

An example of the longevity benefits of playfulness are the elderly Chinese in Beijing. These senior citizens were dancing to the music from their boom boxes, doing Tai Chi, playing board games, plus more. They laughed, indulged in badminton and chatted. They clearly enjoyed their time together and were extremely active physically and mentally. There were no wheelchairs or walkers in that group. This contrasts to a divorced woman I knew in the States, who was anything but playful and died of a heart attack.

I was at Disneyland with my sons when I decided to initiate divorce. I called family and friends between rides on Snow White, Mr. Toad’s Wild Adventure and Indiana Jones. I was forced to be playful in this atmosphere and that started my divorce in a much more relaxed way. Figuring out finances was less stressful when standing in line for The Haunted Mansion. My sons were relieved that divorce was about to happen. Disneyland set the tone for keeping playfulness throughout my divorce.

There are ways to be more light-hearted during proceedings. Plan at least one weekly get-together with pals to vent or catch up on news. Having support helps to lighten your burden. Spend time in nature which is calming, even if in a small leafy city square. My sons and I watched comedies and laughed a lot. Go to a fair and act like a kid. Get out of town to spend a day walking along the beach and enjoying the amusements on the boardwalk. My mother took my sons and I on a river cruise during divorce, which was approved by both of our attorneys. That took our minds off the divorce and into the play mode. Think of how to inject some fun into your agenda on a regular basis, and divorce will go a bit smoother.

My article was originally printed in DivorceForce   https://www.divorceforce.com/   Affected by Divorce? Join DivorceForce, the online community committed to empowering those affected by divorce. Many helpful articles for those facing divorce.   @divorceforce (Twitter)

Surviving Stress: The Women’s Guide to Getting Through the Day-to-Day

Every woman knows the feeling: After countless days of work, eat, sleep, and little else, energy drops to an all-time low and sanity starts to waver. You question why you’re working so hard at all, and if any of it even matters. It’s all too easy to let the stresses of daily life get you down, but giving up isn’t the answer. What you need is to regain balance in your life so you can bring your best to each and every day. Here’s how.

Manage Stress at Work

Even if you love your job, spending 40-plus hours a week at work can wear on you. Whether it’s an overly-demanding boss, inefficient coworkers, or just the mundanity of the same thing day in and day out, a full-time job is bound to get to you. When it does, you’ll need strategies to cope.

When it comes to stress management, the best offense is a good defense, so make sure you’re practicing good sleep and diet habits and working exercise into your schedule. A healthy lifestyle is one of the best defenses against stress and its cousins, depression and anxiety.

To ensure enough time to take care of your personal needs, set professional boundaries with an eye on work-life balance. Don’t make a habit of working overtime. If your boss gives you a project with an unrealistic deadline, negotiate the timeline rather than scrambling to get it done. Colleagues constantly interrupting your lunch break with work requests? Start leaving the building during lunch so you can use that hour to relax.

When you walk out of the office at the end of the day, turn work off. No matter how strong the temptation, don’t check your email or squeeze in “just one more hour” of work. Avoid venting about work as much as possible, and when you just have to, stick to a hard limit of 20 minutes. The last thing you want is for your workplace stresses to seep into your home life.

Practice Self-Care

Women today are expected to do it all — have a successful career, a loving relationship, happy children, and a Pinterest-worthy home — but living up to those unrealistic standards can leave little time for actually being happy. Try to focus less on outward appearances and more on taking care of your own needs.

What does that look like? For starters, make sure you’re getting plenty of sleep each night and eating healthy meals. Eating well both preserves your health long-term and keeps you happier and more energetic now. In fact, good nutrition has been linked to better health outcomes in everything from cardiovascular health to mental health.

But self-care is about more than meeting your basic needs. It’s about building a rich personal life that brings you joy and fulfillment. That means making time for hobbies, cultivating new interests, spending time with the people you care about, and practicing gratitude every day.

Bond with Your Pet

Pets take care of us in more ways than we give them credit for. In fact, the simple act of being in the presence of a furry friend has emotional benefits. Spending quality time with your pet can be an instant mood-booster and can help stabilize your stress over the long-term.

If you don’t currently share your home with a critter, consider adopting one from your local shelter. Saving the life of an animal in need will instantly lift your spirits every time you see your new family member. If adopting isn’t an option, you can enjoy the emotional perks of spending time with animals by offering to help with friends’ pets, such as by dog boarding in your home or even dog walking.

Nurture Your Relationships

When everything is going wrong at work and life is a mess, it’s friends and loved ones that can lift you up and get you back on your feet. That’s why no matter how busy life gets, it’s critical to always nurture your personal relationships.

Social relationships are so important that they actually help us stay happier and live longer. To make sure you sustain this pillar of wellness, carve out time every week to connect with your friends, family, and romantic partners. Whether it’s a Saturday barbecue or a quick phone call, making time for relationships helps them grow stronger.

Of course, personal relationships aren’t without their own stresses. Whether it’s a boyfriend or a best friend, work through your relationship issues respectfully and lovingly. Arguments come and go, but when you treat them right, good people stay by your side for a lifetime.

Life can be overwhelming at times, but when you take care of yourself and prioritize your needs, you can get through whatever the day throws at you. Try implementing these tips in your daily life as part of your journey to a less stressful, more centered life.

Author is Paige Johnson      Paige is a self-described fitness “nerd.” She possesses a love for strength training. In addition to weight-lifting, she is a yoga enthusiast and avid cyclist.  website learnfit.org/

 

 

 

 

 

 

 

 

Keeping Healthy in Body, Mind, and Spirit, After Divorce

photo-1498568715259-5c1dc96aa8e7 - CopyAnyone who has been through a divorce will easily understand why the process ranks second in the iconic Holmes and Rahe stress scale. Such a big change in one’s personal life has a significant impact on your financial situation, home stability, and, sometimes, social status. Living a happy, healthy life post-divorce can be challenging, but it can definitely be achieved by keeping your body and mind in optimal shape. In this post, we discuss the importance of approaching health in an integrated manner, during the post-divorce weeks and months.

What Happens to Your Body when You are Stressed?

Stress is more than a state of worry or anxiety; when present chronically, it can cause elevated blood pressure, digestive problems, and headaches, and it is linked to obesity, heart disease, and diabetes. There are no big secrets when it comes to being physically fit. Daily exercise (aim for 30 to 40 minutes) and a sound, Mediterranean diet (comprising lean proteins, seasonal fruits and veggies, nuts, and healthy fats such as olive and flaxseed oil) are key.

Foods for Life and Adaptogens

Stressful times call for extra measures, and this means placing a bigger emphasis on life-enhancing superfoods such as apples (linked to a reduce risk of cardiovascular disease and diabetes), apricots (which are a known immunity booster) and blueberries (rich in anthocyanin, a flavonoid thought to reduce the risk of cancer, heart disease, and diabetes). These are just a few of a vast list of superfoods, so feel free to experiment with new ones depending on the results you wish to achieve.

Back these up if you are feeling low with amazing adaptogens. As noted by beauty guru, Leslie Kenton, these are herbs and roots that “improve your ability to adapt to all forms of stress, while at the same time helping to normalize its biochemical effects.”

Some of the best known adaptogens include Siberian ginseng (thought to promote better sleep, increased stamina, and clearer thinking), suma (a wild root said to raise energy levels and increase endurance), and echinacea (an excellent detoxifying supplement).

Making Room for Mindfulness

Mindfulness based activities such as yoga and meditation are currently used across the globe in top centers catering to a numerous conditions, including eating disorders, depression, anxiety, and substance abuse.

Yoga is also recommended to deal with stress caused by diseases such as breast cancer, prostate cancer, and heart disease, with researchers strongly recommending this millenary practise as a complementary therapy following their successful findings.

Study after study has shown that yoga, meditation and even Tai Chi significantly lower levels of stress hormone, cortisol, and boost energy levels and mood. Scientists belief their success has to do with their emphasis on mind-body control and on pranayamic breathing (which is a powerful way to stop a panic attack in its tracks, as well as keep the mind ‘in the here and now’, instead of focused on the past or in a state of worry about the future).

When going through a divorce, it is vital to approach health and fitness from a multi-faceted perspective that encompasses both traditional healthy nutrition and exercise, as well as activities that work on a mental and spiritual plane. By committing to yourself and exercising self-compassion, health and wellbeing can be two core values that shape your life for the better.

 Author of this article, Lucy Wyndham, is a freelance writer and former Financial Advisor. After a decade in industry, she took a step backward to spend more time with her family and to follow her love of writing.  

How to Ward off Loneliness When Single Again

One can feel lonely when going through a break up or the divorce process. You have lost your live-in companion and may be by yourself for the first time in your life. Some go from their parents’ house – to university – to the marital home. Perhaps you feel overwhelmed doing all the tasks that used to be split up between the both of you. There is less time to be with friends. The divorce process itself is time consuming and can leave one feeling drained.

It is essential to stay in touch with friends when ending a long-term relationship to ward off feelings of loneliness. A quick cup of coffee with a pal is an energy booster and provides an opportunity to vent. Holding onto a grudge or hostile feelings can impact one’s well-being. Just as you schedule events into your agenda – do so for pleasurable activities. One can be among others, yet not have to interact if that is an issue. Go to a film or play so you are around people. Many tote their lap tops to coffee shops and do their own thing while not being isolated.

Ways to Ward off  Loneliness   

  • A great way to feel connected to people is through volunteering. Not only is one helping others who appreciate it (humans or animals) but it can boost self-worth which may have taken a hit during a turbulent marriage. You also meet and connect with other volunteers. I enjoy the camaraderie of being with other church members when serving refreshments after Mass.
  • Consider joining groups for fun, fitness or mental stimulation. MeetUp.com is global with many special interest groups, including divorce ones. Join a book or running club to enjoy an activity with like-minded people.
  • Go to festivals – one is in the midst of others and can have some nice conversations. One can enjoy great food at large communal tables. The ethnic ones have a lively atmosphere and singles are welcome.
  • Churches have community events. A nearby Orthodox one has homemade international lunches several times a year. I like going to an Anglican one for the Macmillan Coffee mornings and have met some wonderful people. Catholic ones have fish and chips dinners during Lent. My divorced friend met her next husband at a singles group at her church.
  • Some divorcing people adopted pets for company. Nurturing someone else took the focus off their problems. Get the right one. One co-worker adopted a darling pig during her divorce which she sometimes brought to work. She was told that Ms. Piggy was a small breed. Well she was not, and grew very portly in size. Ms. Piggy is now living on a farm and my co-worker has visiting rights.
  • If you do not have children – borrow someone else’s for the day. Their laughter is contagious. Nephews, nieces or little neighbours would love an outing to the zoo, park or carnival. Being around these youngsters can help you forget about your divorce for a few hours.

Feeling Isolated

There is a difference between feeling isolated vs lonely. Merriam Webster dictionary defines isolation as being “set apart” and this may mean geographically. While married, we lived in a house with a lovely view a bit out of town in the foothills. In the midst of divorce, I felt very isolated from other people. There was no public transport and going places necessitated a car ride. I bought a small house in town during divorce and that feeling of isolation evaporated. Others have married someone and moved to a new location and feel isolated when getting a divorce. If feasible, see if relocating would be beneficial to feel more connected to people, such as family. Determining the reason why one feels cut off is the way to fix isolation.

Reach out to others when feeling lonely. Loneliness is defined as “being without company.” Talk to neighbours, the barista at your coffee shop or other encounters. I have had some of my best conversations with individuals who were sharing my park bench. Start a new hobby or take a class to beat the Loneliness Blues.

My article was originally published on the web site of Paradigm Family Law  

 

Becoming More Confidant After Divorce

Getting a divorce can affect one’s self confidence. One may have to get a job, move to a different locale or meet new people. A lot is thrown at you at once. Divorce does not define who you are, but is a word indicating your marital status. Being divorced is just a part of one’s multi-faceted being. There are ways to boost one’s confidence which leads to a more fulfilling life.

SELF-INVENTORY

The first step for gaining more confidence is to do a self-inventory. In what areas do you feel overwhelmed and could use improving? Think about where you excel, such as on the job, with some relationships, or in your hobbies. Your talents and abilities, may have brought accolades, such as when winning local tournaments for a sport. A person may have a magnificent voice which is central to their choir. One may be surprised at how many areas of confidence outweigh what scares them. People sometimes focus on the negatives instead of the positives and feel that they lack confidence in general, rather than in a few specific aspects of their lives.

LEARN SOMETHING NEW

Learning new skills, material and strategies is the way to fix the areas that are weak and lacking in confidence. Building confidence is like building up a muscle when lifting weights – it benefits the whole person and not just one part. Take a computer class if feeling wobbly about IT on the job. Some scientific   guys have confided they feel awkward trying to make small talk. Small talk is a way to connect with others and is important socially as well as at work. Joining groups with a purpose, such as hiking, photography, chess, books and so forth make discussing the subject at hand easy, which then leads to other conversations. The trick is to get help for what is draining one’s confidence.

Rewards do work. I had a phobia for public speaking and as an author, I knew interviews and doing workshops were inevitable. I joined Toastmasters International to help get over this fear and increase my confidence. However, I paired Toastmasters meetings with getting together afterwards at a coffee shop with friends. Eventually my brain linked going to Toastmasters with treats. I no longer feel the need for lattes afterwards and found I really enjoy speaking in front of others and doing radio interviews. Pick a treat to motivate you to go to a class or do something out of your comfort zone.  Please read more  www.divorcemag.com/blog/5-ways-to-build-confidence-after-divorce

Finding Meaning in Life Post-Divorce

Divorce shakes one’s foundation, so doing some rebuilding of one’s life afterwards is a must. What seemed important when married such as extended shopping sprees, may be viewed as trivial now. Let divorce be the catalyst to shift priorities in order to have a more rewarding life. One can feel like they are drifting along and every day is the same. How to get your groove back after divorce? The secret is to discover what is meaningful to you and gives you a sense of purpose in this world.

Leo Tolstoy said “The sole meaning of life is to serve humanity.” Volunteering is a great way to connect with others, while getting so much more back. Volunteering counteracts misconceptions of feeling worthless, powerless or weak which can be by products of a toxic marriage. Seeing tangible results of how you make a difference in the world is what gives meaning to your existence. I volunteer weekly for a cat rescue organization and the kitties’ purrs and affection just make my day. Other divorced friends help out at soup kitchens, delivering meals to homebound elderly, or use professional skills such as accounting. This is what ignites the spark in our lives. Think about what your interests are and find a position in one of those areas. In the public schools – we have executives who tutor youngsters over their lunch hours. The staff tells them that this is their most important job and these high powered individuals readily agree. The Dalai Lama stated “Our prime purpose in this life is to help others.”

Reaching out and strengthening connections increases life satisfaction. There are all kinds of studies which show that having bonds to people increases longevity and contributes to better health. Rekindle old friendships which may have slipped away when married. Spend more time with family and be an involved aunt. Childhood is fleeting and your children grow up quickly. Give them undivided attention with your devices switched off and really listen. Plan fun outings and special pizza nights at home. I expanded my social network and feel more content. I am closer to my college pals post-divorce and this creates more pleasure in my life.

Discover what kick starts your passion and go for it. For us it is going on global journeys. We live frugally and diligently save cash to reach our goal, which is a good life lesson in itself. My sons and I become closer without the distractions of being at home. It is possible to travel to far flung places on a limited budget. For others it is dusting off an instrument, painting, hiking, treks in exotic places and so forth. Engaging in your passions is what quality of life is all about. This includes following your dreams.

Experiences give richness to our lives much more than another handbag or the latest gadget. It is the memories of visiting your grandparents’ farm or summer trips to an amusement park that are meaningful, not some item which was broken eons ago. Instead of buying things for the quick fix of feeling better, consider which experiences will give long lasting joy.   Please read more   divorcedmoms.com/articles/suddenly-single-and-seeking-purpose