Tuesday, October 25, 2016

Understanding These Five Love Languages Can Reward You With The Perfect Relationship

One of the most common relationship problems is struggling to express love to someone else. Lots of people love someone, but they struggle to express their love or meet their partner’s expectations of them. This can be extremely difficult for both people in the relationship, and both partners can end up feeling upset and unloved.

Although this commonly happens in romantic relationships, it isn’t limited to them; people often struggle to express love to their friends, family and co-workers too!

If you can have experienced this common relationship problem, don’t worry. Dr. Gary Chapman created the 5 languages of love to help people understand more about how they express love and emotion. Anyone can take the love language test to find out how they express their love, so they can start to have more loving relationships with other people.

Do you want to find out how you communicate your emotions? Read on to find out how to have a healthy relationship using the 5 love languages.

1. Acts of Service

For some people, the most loving gesture you can make is doing something for them. You could help them out by offering to babysit for them, or you could offer to cook dinner for the family. It can even be a small thing, like doing the washing up or making them a cup of coffee.

If this is your partner’s primary love language, these small acts will mean the world to them. You may prefer to offer them kind words, but they won’t be impressed by this. To them, actions speak much louder than words. They would much rather hear you say “let me do that for you”, or “let me help you with that”.

2. The Physical Touch

Other people have physical touch as their primary love language. Although this does include sex, it is not limited to it. This also includes holding hands, hugging, kissing and massaging. This person would much rather you touch them than offer to help them with an act of service. For instance, if they receive bad news, they would prefer a comforting hug to practical help or advice.

If you want to be better at physical touch, start small. Give your friend a hug whenever you see them, and kiss your partner whenever they leave. Make the effort to hold their hand when you are out together. It may not mean much to you, but to your partner, it means the world. To them, physical contact reaffirms your love and affection.

3. Quality Time

If your primary love language is quality time, that means you value getting and giving full, undivided attention. This doesn’t mean watching TV together or sitting on your phones together. It means putting everything else on standby so that you can sit down and verbally connect with each other.

During this time you might discuss your careers, or your hopes and dreams; so long as it is something meaningful that makes you feel valued and loved. The main purpose of these conversations is togetherness, and if you don’t get to spend quality time together you will start to feel unloved and unappreciated.

4. Words of Affirmation

For some people, the most important love language is words of affirmation. For this person, actions don’t speak louder than words; words are very meaningful, and without positive comments, they might start to feel unhappy.

This person appreciates warm comments, such as “I love you” and “You can do this”. A kind word can make their whole day, and they feel low if their partner doesn’t make an effort to verbally express their love. They also hate being insulted. One offhand insult can ruin their week, so be careful with your words.

5. Receiving Gifts

Receiving gifts is the final love language, but it shouldn’t be taken for materialism. This person cares more about the thought and effort put into the gift. For instance, they would prefer to receive a handmade card than a gift card from a shop.

Whenever this person receives a gift, they feel cared for and loved. If you miss their birthday or get a thoughtless gift, they are likely to be extremely insulted. To them, gift giving is the best way to express love, so to be forgotten about is very hurtful. Remember that this person isn’t impressed by money; they are impressed by people who are thoughtful and generous.

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Science Finds That "Forest Bathing" Can Really Make Us Mentally Healthier

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What is Forest Bathing?

Forests have always held a special place in the hearts and minds of people everywhere. In 1982, the Forest Agency of Japanese government initiated shinrin-yoku, a national public health program. Its objective is to encourage Japanese residents to get involved with nature and to expose their bodies and minds to the overhead tree canopy. This eco-therapy is relatively simple as the goal is to accomplish nothing. When forest bathing, there is no need to hike or run. The focus is on merely roaming about the forest, taking it all in, and breathing.

The notion that time spent in the forest results in improved physical and mental health is not new, but rather rooted in many ancient customs and traditions. Today, however, research has backed up these claims. Some of the proven benefits of forest bathing include reduced production of the stress hormone cortisol, boosted levels of happiness, and an increased ability to focus and concentrate.

The Effects Of Forest Bathing On Cortisol Levels

One Japanese study, conducted under Institutional Ethical Committee of the Forestry and Forest Products Research Institute regulations, set out to measure the effects of forest bathing on cortisol levels. Researchers gathered 280 subjects and identified 24 forests for testing. Each experiment involved groups of 12 individuals walking through and viewing either forests or urban areas.

Cortisol measurements were taken at the research facility in the mornings before breakfast, before and after walking, and before and after viewing. The test took place over 2 days. On the first day, the group was split between urban and forest settings and on the second day, they switched locations.

Results indicated that forest exposure led to lower concentrations of cortisol, the stress hormone, as well as reduced blood pressure and heart rate.

Other Positive Psychological Effects Were Proven

Other research has indicated that forest bathing has positive psychological effects. In this study, researchers utilized the State-Trait Anxiety Inventory Scale and the Multiple Mood Scale, which measures depression, friendliness, boredom, hostility, liveliness, and well-being.

498 volunteers participated over a span of 2 days. On the first day, they answered the surveys twice after forest exposure. The second day was a control in which participants responded to the surveys in a controlled environment.

Results concluded that, after forest bathing, hostility and depression decreased while liveliness increased. Interestingly, the findings indicated that the effect was greater on higher levels of stress. This research suggests that forest bathing can be beneficial as a stress reduction tool which may, in turn, reduce the risk of psychosocial stress-related diseases.

It Can Also Boost Your Immune System

Yet another benefit of forest bathing is that it boosts immune system functioning. Several studies have shown an increase in Natural Killer cells (NK cells) after exposure to forests and phytoncide, an essential oil derived from wood.

NK cells produce a rapid immune reaction against viral-infected cells and work to prevent tumor formation. These cells are able to identify, attack, and kill infected cells that lack major histocompatibility complex (MHC). Without MHC, detection of infections is missed by other cells, like T lymphocytes. Researchers, who had previously shown that NK cell production remains elevated in both men and women for longer than 7 days after a weekend forest trip, conducted another study in 2010.

This time, the researchers sought to measure the effects of a 1-day trip to the forest in male immune systems. Twelve volunteers participated in the study, walking for 2 hours in a forest in the morning and afternoon. Researchers took blood and urine samples prior to the trip and for 8 days following forest exposure. The findings indicated that NK cell and anti-cancer protein activity increased after the forest bathing experience. Tests of the forest air also identified a presence of phytoncides.

Get out of the city!

Armed with this information, it’s safe to say that you deserve a trip either out of the city or to a nearby forest park this weekend. Find a walk under the trees that is easy and preferably under 3 miles. Stroll slowly, take in your surroundings, and find somewhere to sit and think for a while. Practice deep breathing and remember, the goal is simply to spend time in the forest. You’ll come away feeling refreshed, relaxed, and more energetic!

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6 Tips For Staying Healthy in College

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College can be a wonderful experience, but it can also be a very stressful one. If you don’t take the time to maintain your health, you may find yourself running out of steam before the semester is through. Luckily, there are a variety of ways to help keep you in tip-top shape so that you can perform at your best and get the most out of your education.

1. Make the Right Food Choices

Everyone has heard of the “freshman 15,” alluding to the weight gain most incoming freshmen experience during their first year in school. Much of this is attributed to being in full control of your food choices for the first time. Most student diets are full of pizza, burgers, and beer. These types of food can leave you feeling sluggish as they are not healthy food choices.

By making your diet a priority, you can make sure you are consuming all of the nutrients you need to support optimal health. It can also help you fight off weight gain while maintaining your energy. Don’t skip breakfast, even if all you can squeeze in is a banana, ensure you are getting your daily doses of fruits and vegetables, lean meats or proteins, and top it off with healthy fats. That way, you can be sure you are eating well-rounded food choices which are crucial to maintaining your health.

2. Avoid All-Nighters

Sleep is also critical to health. Staying up late every night cramming for tests, or partying with other college students won’t give you the ability to fight off disease, or even to focus properly. Try to arrange your schedule to allow for a full eight hours of sleep every night. If you absolutely must miss some sleep, see if you can fit a nap into your schedule the next day to make up for some of the difference.

3. Get Your Shots

No, not the alcoholic kind – the kind that can save your life one day. It is easy to take a minute to get a flu shot and is highly recommended for those living in dorms. The close quarters make it easier for disease to spread. Getting your flu shot can make you immune to some of the strains that are expected to be particularly powerful that year. That means that even if your roommate catches it, you should be able to skip it.

4. Hydrate for Health

Just as making the right food choices is challenging for some students, remembering to stay hydrated can be even harder. Make sure that most of what you are drinking is plain water, or consider decaffeinated tea if you prefer some flavor (as long as you skip the sugar). Avoid having too many sodas and excessive alcohol consumption.

5. Stay Active

Some people, when they go away to school, don’t keep active. Many spend their nights partying, drinking, playing video games etc. There are very few who take the time to go out and get some exercise. Staying active and doing a few exercises per week can really help to keep healthy. Even if it’s joining a school sports team or a club team, try to do something active at least once a week.

6. Kick Back and Relax

Every now and then, you need to stop and put your feet up. Relaxation can be critical to your overall health – both mental and physical. It helps you fight stress and gives you a way to break from the educational routine.

Now, you don’t have to just sit there and do nothing. Choose activities that help you feel at ease. For someone people, spending time with friends can be rejuvenating, while others may prefer curling up with a good book. The most important part is to take the time to recharge, no matter what that means. Your body will thank you for it.

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5 Tech-Savvy Ways To Save Time When Grocery Shopping

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I did not like the amount of time I had to spend to shop in stores. I knew that the long search for items in stores, inability to check online inventory, or even stressful parking, can be left behind with a modicum of technology. The brick-and-mortar retail was lagging behind online retail in technology. But the recent leaps forward in this multi-trillion market gives consumers a number of opportunities to save time. Here are some of my favorite methods to save time when grocery shopping, which may help you to spend more time doing things you love to do.

1. Check in-store inventory online.

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Many big-box retailers like Walmart, Target, and Home Depot avail their in-store inventory online now. You may check the nearby location of these stores on their websites or online apps. Google shopping allows you to search for stores around you in a single session. The trick is to check the “Available Nearby” checkbox on the left in Google Shopping search to include only local stores. The local-first startup Mantele makes in-store search easier, which searches across Walmarts and some local stores in a single search. For example, I recently found a fire-pit in the local Walmart, which was two to three times costlier on Amazon and Walmart online.

2. Find items on mobile.

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A major pain I have in grocery stores is finding the item in-store. I used to walk up and down every aisle to find that one item. Now, many stores are getting better at it. Stores like Walmart, Target, and Home Depot publish their item inventories online. Though you need the mobile app of the chain to get the full functionality, these websites also offer limited searching of the items. Some even provide a map of the store with directions to lead you to the shelf.

3. Maintain a grocery list in mobile.

I run out of things like milk or sugar and end up making mid-week trips to stores to get a single item. Or worse, I forget to buy that one item which I want the most and end up driving back. There are a number of mobile apps like Out of Milk or Anylist that maintain an active grocery list. I add an item to my mobile list when I notice that it is about to finish. Further, I check and clean my refrigerator before my grocery trip and add any veggies I needed to the list. Notably, most of the items I need every week are repetitive and I can just copy the same list from last week. The best part is that my phone is always with me, so I don’t forget to take the list with me to the store!

4. Save on home delivery.

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If all of these fail, I sacrifice on my freedom to choose myself and rely on home delivery. Many large players and startups like Google Express, Amazon Fresh, Walmart, and Instacart offer grocery-delivery services to your home. The delivery usually comes with a charge. But, due to intense competition in this emerging multi-billion market, many offer free delivery for the first few months (e.g. free for the first 3 months for google express, a few deliveries free for others). A perk for Amazon Prime members is that you get credit for pantry items if you opt for a slower shipping for many Prime items – credit that you can use later for free Prime-pantry delivery. Even with charges, home delivery may save more time (and time is money) if you buy everything together using your mobile list above.

5. Curb-side pickup.

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The startup Curbside allows you to order online and pick up items in front of the store without getting out of the car. Though they recently lost Target, they are still active in many shopping malls and large chains. Unlike the home delivery, they do not charge consumers extra.

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Cultivate the Consulting Business of Your Dreams

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Whether you are looking to supplement your current income or focus full-time on a consulting business, commanding top dollar is always the goal. To become a top performer, it is critical to have more than just a shining resume. You must possess certain traits that support your professional experience. Demonstrate that you have these key characteristics and you are on your way to consulting success.

Stand By Your Word.

To attract attention from applicable businesses, you must keep your word. This means delivering what you promised on time. While many believe this is a simple task, it is easy to over-promise and under-deliver, especially at the beginning of your career. Instead, don’t commit to anything you can’t reasonably do (or learn to do) within the time frame you set. By being known for keeping your word, you maintain a sense of integrity. Being a consultant requires trust. Show clients that you are reliable and you will earn respect throughout the industry.

Embrace the Menial.

Being a consultant can be a point of pride, but you can’t let it go to your head. Yes, consultants can be highly-skilled individuals, but you must be willing to handle the nitty-gritty that comes with the job, especially in the beginning. Don’t be afraid to take notes when discussing projects with a client and develop a strong organizational strategy to keep your information in order. While you may believe it is more impressive to deliver the goods without appearing to ever pick up a pen, it is better to take notes as issues are presented than to forget an important aspect because you were too proud to write things down. At the very least, invest in a capable audio recorder or voice recording smartphone app so that you can track what is said in a conversation.

Develop a Personal Brand.

One of the main strategies that can separate you from the crowd is branding. For example, Jason Hartman has developed a personal branding methodology that is designed to help any interested person improve their position and become more successful as a consultant, and it isn’t all focused on marketing. While marketing is important, it is vital to determine your niche and sell yourself within it whether that is consulting for certain sectors, specifically-sized businesses, or a combination. Creating a brand that paints you as an expert in your area can carry more weight than aiming broadly.

Don’t be Afraid to Ask Questions.

Even if you truly are an expert in your area, that doesn’t mean you shouldn’t ask questions. Some people incorrectly believe that asking questions puts their creditability in doubt. When you are working on a new project, you need to ask every question necessary to fully understand the task at hand. In this industry, assumption is not your friend. Even if the new project is similar to one you completed previously, that doesn’t mean the end result should be a perfect replica of your prior efforts. Even when the goals seem similar in the beginning, you need to adjust to the nuances of every client’s needs.

The only way to understand precisely what they require is to ask probing questions. Avoid inquiries that can be answered with a simple yes/no response.  Instead, invite clients to fully envision the result, how it will work and what it will look like, and prompt them to express their needs in a more story-like fashion.

Check In Often.

No matter your level of skill or your current reputation, investing in a consultant can be stressful for a business. While your job is to complete the task at hand, you are also responsible for the client’s comfort. This means going out of your way to provide updates even when everything is going according to plan.

In cases where the project begins to shift off track, it is important to be forward with the information. Most businesses know that large-scale projects may require some detours before ultimately being successful. Hiding the fact that the timetable has changed or that the budget needs to be reevaluated is not advisable. However, make sure that as you present the updated information that you also have a solution to the problem you are presenting. That way, you can acknowledge the change while immediately addressing how it will be handled.

Always Give Your All.

Becoming a successful consultant is not an easy path. You must be dedicated to every activity and to each client. If you are not willing to give everything you have every time, then it may be wise to seek another form of work. Otherwise, use the tips above and get your consulting career headed in the right direction.

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Six Great Fitness Apps to Improve Your Workouts

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Today there are many new fitness apps hitting the virtual market each month. Using too many can be confusing. However, five or six apps can really make a difference in your routine. Whether it’s structure that you need or a boost in the motivation department, these are some of the top picks out there if you’re looking for that extra edge at the gym.

1. Charity Miles

If motivation is your issue with exercising, this fun and free app solves that problem. With Charity Miles, you use the app to track your mileage whenever you walk, run, or bike. You can browse a list of popular charities. Pick one before you start exercising, and the investors will donate a certain amount to your chosen charity for each of your miles. There are also group tracking features if you want to encourage your friends to exercise and earn with you.

2. Digifit iCardio

If you have a compatible heart rate monitor or can buy one for $50 to $100, this simple free app is just as good as a personal trainer for cardio workouts. It collects data about your workout which you can use to develop your own customized cardio workout plan using specific target zones for weight loss or health maintenance.

3. FitStar

This versatile app is free for the basic version. Also, you can upgrade to the premium level for $39.99 per year or $7.99 per month. FitStar helps you build customized workouts using your fitness level as a guide. This allows you to ease back into those hard workouts without injuring or overexerting yourself. Since FitStar is owned by Fitbit, most of the devices are compatible with the app. To keep you motivated, your cheerful virtual workout coach is Tony Gonzalez from the NFL.

4. Jefit Workout

If you lift weights as part of your workout regimen or want to start, this app is a must. Tracking your reps and sets helps you improve your routine safely and slowly. This app lets you ditch paper and pen and enter your info. quickly. There are also tools for building new weight workouts, and a calendar feature lets you plan which days to lift and which ones to rest. For a one-time fee of $4.99, this app is worth it for both light and heavy lifting regimens.

5. MyFitnessPal

This free app is ideal regardless of your workout frequency. Use it to enter what you eat throughout the day for an easy calorie and nutrition tally. When you exercise, use it to track your activity and measure how many calories were burned. The comparison along with your daily recommendations gives you a clear picture of what you need to change or avoid. This app has one of the largest food and drink databases. In addition to Android and iOS, it is available on Windows and Blackberry.

6. Pact

This free app was also known as Gympact in the past. Since motivation is a key element to fitness success that many people lack, this app teaches you how to get it back with a unique twist. When using Pact, you make a wager on whether you will go to the gym and complete your chosen workout goals, and the wager is put into a communal pot with the bets of other app users. If you do complete your goals, you lose nothing. If you exceed your goals, you earn cash. Staying home and skipping will cost you money. How’s that for a motivator?

All of the apps in this list are available on iOS and Android devices. With these great options, there is no need to wait until the new year to make healthier eating and exercising resolutions.

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Are Dietary Supplements Safe for You?

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For all the talk lately about the lack of trust in government, people take it for granted that any product for sale in the U.S. is automatically safe to use – including supplements found in health stores, drug stores, and grocery stores.  After all, if they weren’t safe you’d either need a prescription or you couldn’t find them.  Right?

FDA’s Supplement Oversight Power

Believe it or not, the Dietary Supplement Health and Education Act of 1994 states that the U.S. Food and Drug Administration (FDA) has no power to “pre-approve” dietary supplements. They law does give them the power to remove or ban the sale of any product that is suspected of containing illegal ingredients, such as animal parts. The problem is that  this aftermarket action is very complicated to enforce.

  1. It is up to consumers and health care providers to notify the FDA that there is a potential problem with a given product.
  2. Manufacturers are required to submit a notice of new ingredients to the FDA but the definition of what constitutes “new” is vague and there is no way to ensure that a manufacturer is compliant with the law.
  3. Dietary supplement firms are known to change the name of the product without the knowledge of the FDA after the supplement is banned by name.
  4. There are too few agents to follow up on the more than 55,000 dietary supplements sold in stores across the U.S. and fewer still to monitor imported products sold online.

The FDA’s Office of Dietary Supplement Programs has recently put forth a revised guidance for the Notification of New Ingredients” that would empower the government to have the ability for the first time to identify unsafe ingredients before they hit the open market.  While this still wouldn’t prevent fraudulent supplements to be sold on the Internet, it would be a step forward in the protection of U.S. consumers.

The Importance of Supplement Safety

One of the most dangerous health issues related to dietary supplements is that ingredients are sometimes absent from the labeling, sometimes illegal in the U.S., and other times the name of an ingredient is changed when it has been outlawed.

Ingredients that are hidden or not reported on the labels include items that are laced with molds and known poisons. Illegal ingredients are often not listed. For instance, one product known as Zi Xiu Tang Bee Pollen has been flagged as it contains undeclared sibutramine and/or phenolphthalein. Other illegal ingredients include animal parts such as oxen and bull penis, and bovine eyes since these typically are contaminated with molds, mildews, and/or fecal matter.

An example of the latter is the ingredient called Oxilofrine. In 2004, this ingredient was outlawed as extremely dangerous and having caused thousands of deaths in the U.S. At that time, it was called ephedra. Manufacturers gave it a change in name and a subtle tweaking of the chemical composition. If Oxilofrine had been reported under the “new ingredient” regulation, it would have been caught before more people suffered death and permanent injury.

Oxilofrine is also marketed under the name Methylsynephrine, which many consumers believe is the same as Synephrine, which is a natural component of bitter oranges.  Unfortunately, there are many names on labels that are designed to deliberately mislead buyers.

Consumer Reports lists Lobelia and Green Tea Extract Powder among the top 15 ingredients to always avoid.  Both are known to potentially cause death while the other side effects are equally undesirable – some causing permanent health issues.

The FDA and Consumer Reports as well as multiple medical research and health organizations are sending out alarms about supplements sold for the purpose of increasing energy, assisting in weight loss, increasing muscle mass, and normalizing erectile function.  Additionally, they warn against taking anything marked or marketed as “100% Natural” as if an ingredient that is natural, such as Lobelia, is not deadly. The best protection available at this time is “Buyer Beware”.

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