The Benefits Of Meditation

Meditation is a great way to help yourself with ease and inexpensively. A lot of people around the world use meditation to better themselves.

1. Meditation lowers Cortisol levels. Research shows that mindfulness meditation lowers the hormone that causes stress. Reducing Cortisol can decrease general stress, anxiety, and depression.

2. You can better deal with stress. Meditation gives a sense of calm to the mind and body that can reduce stress.

3. It eases anxiety. Meditation is the perfect, portable anti-anxiety treatment. Taking just a few minutes to close your eyes and do breathing exercises can turn off the mechanisms in your brain that cause anxiety.

4. It reduces depression symptoms. Depression is a mental health condition often triggered by stress and anxiety. People who meditate also show increased gray matter in the brain’s hippocampus, responsible for memory.

5. You’ll get a mood boost. Meditation helps you deal with stress, anxiety, and other difficult situations, which makes you happier and feel better. 

6. It’s good for your heart. Meditation can reduce the risk of cardiovascular disease. Meditation positively impacts blood pressure, heart muscle effectiveness, and cardiovascular mortality.

7. It lowers blood pressure. Meditation may improve blood pressure naturally, without medication.

8. It enhances Serotonin levels. Serotonin is a chemical produced in nerve cells that works as a natural mood stabilizer. When you meditate, you’ll increase serotonin levels, which acts like a natural anti-depressant.

9. You’ll break bad habits. Whether it’s smoking or shopping too much, meditation brings awareness to your actions at that moment and helps you break the cycle of a bad habit.

How To Meditate

  How do we meditate? Well, I have got some tips for everyone interested in meditation!

How to Meditate:

Meditation is simple (but harder) than most people think. Read these steps, make sure you’re somewhere where you can relax into this process, set a timer, and give it a shot:

1. Take a seat

• Find a place to sit that feels calm and quiet to you.

2. Set a time limit

• To begin your journey it can help to choose a short time, such as five or 10 minutes.

3. Notice your body

• You can sit in a chair with your feet on the floor, sit loosely cross-legged, and kneel all are fine. Make sure you choose a stable position that will allow you to be there for a while.

4. Feel your breath

• Follow the sensation of your breath as it goes in and out.

5. Notice when your mind has wandered

• Inevitably, your attention will leave and wander to other places. When you notice that your mind has wandered, in a few seconds, a minute, or five minutes, return your attention to the breath.

6. Be kind to your wandering mind

• Don’t judge yourself or obsess over the content of the thoughts you find yourself lost to. Just come back.

7. Close with kindness

• When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment, and how your body feels your thoughts and emotions.

Weight Loss In The New Year

Alright ladies we all know that during the winter or more to the point the holidays we have all gained weight. Not gaining weight during the holidays is nearly impossible for anyone with all the good food that the grandmothers or the aunts and moms cooked. That being said the new year is coming fast and as women, we all know we could probably lose a few pounds to help us feel better about ourselves. Therefore, I have decided to give some tips on weight loss for the new year that can be turned into an everyday or a couple of times a week routine that will help all of us ladies lose a few pounds. This post will only be the first for this series on weight loss. So continue to keep up with my posts so that you will get the whole series.
The number one thing to remember is to watch what and how much of something you eat or drink. You can have that chocolate or that soda but limit yourself. Have 1 piece of chocolate and 1 soda a day and throughout the rest of the day eat or drink things that are high in protein but low in sugars. AND DON’T FORGET THE WATER. Water is very important to weight loss. Water helps cleanse your system of all the bad stuff in your body and if you would like to add diet supplements to this you can.
1. Foods High In Protein

• Eggs

Whole eggs are among the healthiest and most nutritious foods available. They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need. Whole eggs are high in protein, but egg whites are almost pure protein.

• Almonds/Peanuts

 They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium. If you are not excited about eating just the nuts there are almond spreads and peanut butter you can use. Almonds and Peanuts are not suitable for people who have a nut allergy. 

• Chicken breast

Chicken breast is one of the most popular protein-rich foods. If you eat it without the skin, most of its calories come from protein. Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes. On another note, you can also buy canned chicken breasts and just add some spice or sauces to them if that is a better option for you.

• Oats

Oats are among the healthiest grains available. They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients. If you are going to eat oats though be careful of what and how much you put into those oats. If you load your oats up with lots of sugar and butter then you may set your weight loss back some.

• Cottage cheese

Cottage cheese is a type of cheese that is low in fat and calories. It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients. You can add high protein fruit to this or any other high protein item you would like to put in it is fine or if you prefer then you can also eat it plain.

• Greek yogurt

Greek yogurt also called strained yogurt, is a very thick type of yogurt. It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.
Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories. When buying Greek yogurt, opt for one without added sugar. Full-fat Greek yogurt is also high in protein but contains more calories.

• Milk

Milk contains a little of nearly every nutrient that your body needs. It’s a good source of high-quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2). If you are concerned about your fat intake, low or zero-fat milk is an option.
For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.
For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk or coconut milk.

• Broccoli

Broccoli is a healthy vegetable that provides vitamin C, vitamin K, fiber, and potassium. It also provides bioactive nutrients that may help protect against cancer. Calorie for calorie, it’s high in protein compared with most vegetables.

• Lean beef

Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients. The leaner the beef the better!

• Tuna

Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads. It’s low in fat and calories but a rich source of protein. Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.

• Turkey breast

Turkey breast is similar to chicken breast in many ways. It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.

• Shrimp

Shrimp is a type of seafood. It’s low in calories but high in various nutrients, including selenium and vitamin B12. Like fish, shrimp contains omega-3 fatty acids.
These are only a few of the foods that are high in protein. There are a lot of fruits, veggies, and beans that have high protein in them. There is also the option of protein bars, brownies, shakes, and vitamins that can go right along with the foods.

Relax

 In this stressful time people are looking for a way to let go of stress. Everyone has different ways to get away from their stress. I am going to list everything I can think of that will help you relax and keep the stress away.

1.  Sit around the house dressed in you night clothes
2. Watch your favorite movie/movies ( some of mine are Pearl Harbor, a walk to remember, etc.)
3. Read your favorite book/books ( I like to read book series such as Black Dagger Brother Hood by J. R. Ward)
4. Drink some hot coffee, hot chocolate, or cider to help you relax
5. Look through your photo albums and remember all the good times you've had with family and friends
6. Take a long hot bath with silence or with soft music, also add some soothing bubble bath, bath bombs,  or bath crystals to help you relax
7. Catch up with all your friends through calls, text, or social media
8. Do some yoga!!!!!!
9. Meditate on all the good things that have happened
10. Learn some breathing techniques to help you relive stress
11. Finish something that you haven't had time to do ( such as working on a blog or going through stuff)
12. Volunteer for something
13. Start a new hobby ( blogging, candle-making, etc.)
14. Work on some crafts like a scrapbook
15. Start writing in a journal when you feel stressed
16. Have an at home spa day
17. Write a poem
18. Make a list of things you want to do in your spare time 
19. Visit a family member or friend you haven't seen in a while
20. If you have some extra cash or change laying around them go get something chocolate, other sweets , or if you don't do sweets then you can use whatever your comfort food is

OCD

Obsessive-compulsive disorder (OCD) is a mental illness that causes repeated unwanted thoughts or sensations (obsessions) or the urge to do something over and over again (compulsions). Some people can have both obsessions and compulsions.

OCD isn’t about habits like biting your nails or thinking negative thoughts. An obsessive thought might be that certain numbers or colors are “good” or “bad.” A compulsive habit might be to wash your hands seven times after touching something that could be dirty. Although you may not want to think or do these things, you feel powerless to stop.

Everyone has habits or thoughts that repeat sometimes. People with OCD have thoughts or actions that:

• Take up at least an hour a day
• Are beyond your control
• Aren’t enjoyable
• Interfere with work, your social life, or another part of life

OCD Types and Symptoms

OCD comes in many forms, but most cases fall into at least one of four general categories:

• Checking, locks, alarm systems, ovens, or light switches, or thinking you have a medical condition like pregnancy or schizophrenia
• Contamination is fear of things that might be dirty or a compulsion to clean. Mental contamination involves feeling like you’ve been treated like dirt.
• Symmetry and order, the need to have things lined up in a certain way
• Ruminations and intrusive thoughts, an obsession with a line of thought. Some of these thoughts might be violent or disturbing.

Obsessions and Compulsions

Many people who have OCD know that their thoughts and habits don’t make sense. They don’t do them because they enjoy them, but because they can’t quit. And if they stop, they feel so bad that they start again.

Obsessive thoughts can include:

• Worries about yourself or other people getting hurt
• Constant awareness of blinking, breathing, or other body sensations
• A suspicion that a partner is unfaithful, with no reason to believe it

Compulsive habits can include:

• Doing tasks in a specific order every time or a certain “good” number of times
• Needing to count things, like steps or bottles
• Fear of touching doorknobs, using public toilets, or shaking hands

OCD Causes and Risk Factors

Doctors aren’t sure why some people have OCD. Stress can make symptoms worse.

It’s a bit more common in women than in men. Symptoms often appear in teens or young adults.

OCD risk factors include:

• A parent, sibling, or child with OCD
• Physical differences in certain parts of your brain
• Depression, anxiety, or tics
• Experience with trauma
• A history of physical or sexual abuse as a child
• Sometimes, a child might have OCD after a streptococcal infection. This is called pediatric autoimmune neuropsychiatric disorders associated with streptococcal infections, or PANDAS.

OCD Diagnosis

Your doctor may do a physical exam and blood tests to make sure something else isn’t causing your symptoms. They will also talk with you about your feelings, thoughts, and habits.

OCD Treatment

There’s no cure for OCD. But you may be able to manage how your symptoms affect your life.

Treatments include:

• Psychotherapy. Cognitive behavioral therapy can help change your thinking patterns. In a form called exposure and response prevention, your doctor will put you in a situation designed to create anxiety or set off compulsions. You’ll learn to lessen and then stop your OCD thoughts or actions.
• Relaxation. Simple things like meditation, yoga, and massage can help with stressful OCD symptoms.
• Medication. Psychiatric drugs called selective serotonin reuptake inhibitors to help many people control obsessions and compulsions. They might take 2 to 4 months to start working. Common ones include citalopram (Celexa), escitalopram (Lexapro), fluoxetine (Prozac), fluvoxamine, paroxetine (Paxil), and sertraline (Zoloft). If you still have symptoms, your doctor may give antipsychotic drugs like aripiprazole (Abilify) or risperidone (Risperdal).
• Neuromodulation. In rare cases, when therapy and medication aren’t making enough of a difference, your doctor might talk to you about devices that change the electrical activity in an area of your brain. One kind, transcranial magnetic stimulation, is FDA-approved for OCD treatment. It uses magnetic fields to stimulate nerve cells. A more complicated procedure, deep brain stimulation, uses electrodes implanted in your head.
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OCD-Related Conditions

Some conditions are similar to OCD. They involve obsessions with things like:

• Your looks (body dysmorphic disorder)
• Collecting, arranging, or ordering things (hoarding disorder)
• Pulling out/eating your hair(trichotillomania)
• Picking at your skin (excoriation)
• Physical illness (hypochondriasis)
• Body odor or how you smell (olfactory reference syndrome)
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Anxiety/Panic Disorders

Anxiety disorders are different. They are a group of mental illnesses, and the distress they cause can keep you from carrying on with your life.

For people with one of these disorders, worry and fear are constant and can be disabling. But with treatment, many people can manage those feelings and have a fulfilling life.

Types of Disorders

Anxiety disorder is an umbrella term that includes different conditions:

Panic disorder. You feel the terror that strikes at random. During a panic attack, you may also sweat, have chest pain, and feel palpitations (unusually strong or irregular heartbeats). Sometimes you may feel like you’re choking or having a heart attack.

• Social anxiety disorder. Also called social phobia, this is when you feel overwhelming worry and self-consciousness about everyday social situations. You fixate about others judging you or being embarrassed or ridiculed.
• Specific phobias. Intense fear of an object or situation, such as heights or flying. The fear goes beyond what’s appropriate and may cause you to avoid ordinary situations.
• Generalized anxiety disorder. You feel excessive, unrealistic worry and tension with little or no reason.

Symptoms

• All anxiety disorders share some general symptoms:
• Panic, fear, and uneasiness
• Sleep problems
• Not being able to stay calm and still
• Cold, sweaty, numb, or tingling hands or feet
• Shortness of breath
• Heart palpitations
• Dry mouth
• Nausea
• Tense muscles
• Dizziness

Causes:

   Researchers don’t know specifically what brings on anxiety disorders. Like other forms of mental illness, they stem from a combination of things, including changes in your brain, environmental stress, and even your genes. The disorders can run in families and could be due to faulty circuits in the brain that controls fear and other emotions.

Diagnosis:

• If you have symptoms, your doctor will examine you and ask for your medical history. She may run tests to rule out medical illnesses causing your symptoms. No lab tests can specifically diagnose anxiety disorders.
• If your doctor doesn’t find any medical reason for your feelings, she may send you to a psychiatrist, psychologist, or another mental health specialist. Those doctors will ask you questions and use tools and testing to find out if you may have an anxiety disorder.
• Your doctor will consider how long and intense your symptoms are when diagnosing you. She’ll also check to see if the symptoms keep you from your daily activities.

Treatments:

Most people with the condition try one or more of these therapies:

• Medication: Many antidepressants can work for anxiety disorders. They include escitalopram (Lexapro) and fluoxetine (Prozac). Certain anticonvulsant medicines (typically taken for epilepsy) and low-dose antipsychotic drugs can help make other treatments work better. Anxiolytics are also drugs that help lower anxiety. Examples are alprazolam (Xanax) and clonazepam (Klonopin). These are prescribed for social or generalized anxiety disorder and panic attacks.
• Psychotherapy: This counseling addresses the emotional response to mental illness. A mental health specialist helps you by talking about how to understand and deal with your anxiety disorder.
• Cognitive behavioral therapy: This type of psychotherapy teaches you how to recognize and change thoughts and behaviors that trigger deep anxiety or panic.

Managing Symptoms:

These tips may help you control or lessen your symptoms:

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• Cut down on foods and drinks that have caffeine, such as coffee, tea, cola, energy drinks, and chocolate. Caffeine is a mood-altering drug, and it will make symptoms of anxiety disorders worse.
• Eat right, exercise, and get better sleep. Brisk aerobics like jogging and biking help release brain chemicals that cut stress and improve your mood.
• Sleep problems and anxiety disorder often go hand in hand. Make getting good rest a priority. Follow a relaxing bedtime routine. Talk to your doctor if you still have trouble sleeping.
• Ask your doctor or pharmacist before taking any over-the-counter meds or herbal remedies. Many contain chemicals that can make anxiety symptoms worse.