10 Healthy Breakfast Ideas for Weight Loss

Breakfast is often considered the most important meal of the day and for good reasons. Eating a healthy breakfast can help kick-start your metabolism, provide energy for the day and even aid in weight loss. However, with so many options, it can take time to figure out where to start. Here are 10 healthy breakfast ideas to help you on your weight loss journey. 1.  Greek Yogurt and Berries Greek Yogurt is a good protein source and can keep you feeling full for a long time. Pairing it with a serving of berries, which are high in fiber and antioxidants, makes for a well-balanced and delicious breakfast. 2.  Overnight Oats Overnight oats are a great make-ahead option for busy mornings. Simply mix old-fashioned oats, Greek yogurt and your choice of milk or any of its alternatives the night before and let it sit in the fridge. In the morning, top it with your favorite fruit and a drizzle of honey for a healthy, satisfying breakfast! 3.  Egg and Vegetable Scramble Eggs are high-protein breakfast ideas and are a great source of healthy fat. Scrambling them with vegetables such as bell peppers, spinach and mushrooms makes for a well-rounded breakfast that will keep you feeling full until lunchtime. 4.  Avocado Toast Avocado is rich in healthy fats and fiber. You can spread it over a piece of whole grain toast with a poached, hard-boiled or scrambled egg on top, along with your choice of herbs and freshly ground black pepper. You can serve an orange or a grapefruit on the side. 5.  Smoothie Bowl Smoothie bowls are a delicious and easy menu to get in your daily servings of fruits and vegetables. Simply blend frozen berries, spinach, Greek yogurt and skimmed milk and top with your favorite toppings such as granola, nuts and seeds. 6.  Cottage Cheese and Fruits Low-calorie cottage cheese has a subtle flavor. However, because it is so nutritious, it might aid in both muscle growth and weight loss. Pair it with a serving of your favorite fruit for a well-balanced breakfast. 7.  Quinoa Porridge Quinoa porridge is a great alternative to oatmeal and is packed with protein and fiber. Cook quinoa in milk and top it with your favorite fruit and a tablespoon of honey for a healthy and satisfying breakfast. 8.  Breakfast Wrap Wraps are a great way to pack a lot of nutrients in one meal. They can also provide a good balance of protein and carbohydrates. Fill a whole-grain wrap with scrambled eggs, veggies and a little bit of cheese for a delicious breakfast to enjoy on the go. 9.  Chia Pudding Chia pudding is a delicious and healthy alternative to traditional pudding. Mix chia seeds, Greek yogurt and milk and let it sit in the fridge overnight. In the morning, top it with your favorite fruits and some honey. 10.  Veggie and Turkey Sausage Breakfast Turkey sausage is a leaner alternative to traditional pork sausage and is an excellent source of protein. Pair it with sauteed vegetables such as bell peppers, onions and mushrooms for a well-rounded breakfast that will keep you full until lunchtime. Prepare Healthy Breakfast  Eating a healthy breakfast can significantly impact your weight loss journey. These 10 breakfast ideas are all delicious, nutritious and easy to make. Remember to pay attention to portion sizes and choose nutrient-dense options like whole grains, fruits, vegetables and lean protein. Happy breakfasting!

Understanding how to apply foundation with a brush is vital for your makeup routine. It becomes the base for your whole look, after all. There have been a variety of trends throughout the years, from beauty sponges to a thin makeup spatula. But this technique and tool has stood the test of time for a reason. How to Properly Apply Foundation With a Brush Brushes give you more control when applying your makeup base, as well as other cosmetic products. When laying foundation, there are several ways you can approach this. This outline will provide some general steps for applying foundation with a brush. 1. Pump Out the Foundation Some people like to apply a bit of foundation to their face from the very start, while others pump product on the brush directly. While this can work, it can get messy quite quickly. It’s recommended to get one to two pumps of foundation on the back of your hand. Adding makeup product to the back of your hand lets you gauge how much to use. One to two pumps should work fine for your whole face, but it can depend on the formula of your foundation. 2. Tap Your Foundation Brush Tap your makeup brush to the back of your hand to get the product on the bristles. Applying the product with anything bigger can be challenging since they can’t get into the nooks and crannies. Meanwhile, smaller brushes take forever to finish your base. Thus, look for a medium-sized brush. It’s ideal for the brush to have a flat top so that the product is evenly taken and distributed throughout your face. Some people also find that a rounder top brush works just as well for them. 3. Start In the Center and Spread With the foundation on the brush, start adding the foundation. It’s best to start with the center of your face, so apply it to your cheeks and forehead. Keep the layer thin by tapping and buffing the product to your skin. Dragging can create streaks, so just dab the makeup on. Slowly spread the foundation by buffing it to the other parts of your face, down to your lower cheeks and chin area. When you have a little bit left on the brush, add that coverage to your nose. Too much product in this area can make you look cakey, so just use any remaining product on your brush to finish the foundation. Tips On Applying Foundation With a Brush Applying foundation with a brush has its own steps. In addition to that, there are a couple of tips that you can use to ensure that your technique will lead to a more flawless base for your makeup. 1. Know How to Work Your Foundation The guide above is meant for liquid and cream foundations, as most people use it for their makeup routine. However, other types of foundation require a little more effort from you and your brush. Here are a few examples: Serum foundation: Serum foundation or skin tints have a more watery consistency due to its ingredients. Shake up the packaging to ensure it’s mixed up well. If it’s still too thin and runny, you may have to apply the product with your fingers before going in with a brush. Stick foundation: Stick foundation is a more solid cream foundation in a twist-up component, similar to lip bullets. It is possible to warm this up as you rub the foundation on the back of your hand. You can also apply it directly on the face before buffing it out with a brush like normal. Powder foundation: Powder foundation is a good option for those with oily skin since it can help mattify your skin. Unlike other foundations, you can just tap your brush on the product directly and apply it. Some people may change their brush type to a bigger and fluffier one for less coverage, but a flat, rounded top still works best. 2. Tap Off the Excess  Many people use numerous pumps of foundation, but it’s essential to be more conservative with your product use. It’s also an excellent principle to tap off the excess product on your brush before applying the foundation to the face. Removing the excess keeps the foundation thin, which creates an even application. 3. Blend To Your Neck and Ears Most stop applying their foundation with a brush when their whole face is covered. However, it can be a little jarring when your ears and neck are a different color. Use your remaining product for those areas to ensure your face isn’t off from the rest of your skin. If you’re wearing a top that exposes your chest, consider applying a little foundation to that area as well. 4. Add More In Certain Areas It’s natural to have some areas you want to cover a little more than others. Apply some extra foundation with a brush to these parts of your face. For this part, use and blend with a classic flat foundation brush. You may also want to look into a smaller concealer brush for a precise application. Other Ways to Get a Good Makeup Base There are other ways to get a smoother makeup base besides the way you put it on. Take these additional tips for before and after foundation application. 1. Find The Right Foundation Various foundation types can sit on your face differently, depending on your skin needs and type. Try to identify what the best formula for you is. Aside from consistency, take a look at the ingredients. It’s best to have a clean, cruelty-free foundation to stay away from parabens and synthetic components.  2. Take Care of Your Skin Foundation goes on the skin, so it’s important to take care of it before and after putting on makeup. Cleanser and toner are your best friends for ensuring no cosmetics are lingering on your face. Try to make a habit of moisturizing too to avoid dry or cracked skin in the long run. 3. Have a Quality Foundation Brush Some people get the brush shape right, but they often skimp on the quality of this makeup tool. Get a good brush that doesn't shed during application. If your brushes are a little old, consider getting new ones. Try to change makeup brushes every three to five years, but it depends on their overall care and state. 4. Prime and Set Your Foundation Makeup comes in layers. The foundation should come after a primer, preferably a mattifying or smoothing one depending on your skin type. After applying the base, add powder and use a setting spray to lock your foundation in. Make Your Foundation Flawless Foundation application may seem quite meticulous. It can take trial and error for those starting, but it’s an essential step in ensuring that your makeup comes out great. Try out the tips above and kick off your routine right.

Everyone has searched for a healthy and delicious banana bread recipe ever since the loaf's boom over the past few years, and they honestly deserve it. It's the perfect answer for when you're looking for something sweet and filling. Plus, it doesn’t sacrifice taste for nutrients. How Bananas Are Healthy and Delicious Baked goods have their ups and downs regarding how good they are for your body and mind. Banana bread is no exception, using quite a considerable amount of sugar. However, the main component of this loaf that provides sweetness and melds everything together is the bananas. And luckily for us, bananas are a fantastic ingredient with many health benefits. For instance, they provide fiber and starch that improve your digestive system. They also contain potassium, which regulates blood pressure and helps heart health. The Healthy Banana Bread Batter Recipe A healthy and delicious banana bread starts with the right batter. This recipe is pretty uncomplicated since it’s easy to adjust the steps or add a couple of your own. Customize and achieve a baked good that hits all the marks you need. 1. Gather Your Ingredients and Materials For materials, you need two bowls, one large enough to hold all your batter batter. A fork is great for mashing your fruit, but you can also opt for a food processor instead. A whisk is also ideal for your mixtures. As for the ingredients, prepare the following: Bananas Eggs Milk Olive Oil Whole wheat flour Baking soda Cinnamon powder Brown sugar Salt Vanilla Extract 2. Whisk Together Your Dry Ingredients Whisk together one and a half cups of whole wheat flour, a teaspoon of baking soda, half a cup of brown sugar and a fourth of a teaspoon of salt in one of your bowls. A teaspoon of cinnamon and other spices are optional, depending on the aromatics and flavors you want your banana bred to have. Put this bowl to the side. 3. Bring Together Your Wet Mixture Mash up your bananas and add them to your larger bowl. Three big ones should be enough, but use four or five if your fruits are smaller. Crack and add two large eggs into your wet mixture. Follow it up with a fourth cup of milk, a third cup of olive oil, and vanilla extract before mixing well. The consistency should be somewhat thick. 4. Combine Your Wet and Dry Bowls Once your wet mixture looks good, grab your bowl of dry ingredients and combine everything. If you’re hand-mixing, add your dry mix in increments and stir in between. Taking your time will ensure that the final product is well-mixed. If it seems too wet, add a dash of milk to balance it out. When it is too dry, mix in some extra flour. Elevating Your Banana Bread The instructions above give you an excellent bread batter that's ready to bake. However, we have a couple of tips that you may want to consider to make your banana bread recipe healthy and delicious. 1. Use Ripened Bananas Ripe bananas are ideal for your banana bread since they contain more moisture than fresh ones. They are still able to contribute the same nutrients. In addition to that, they’re much easier to turn to mush for your batter. If you don’t have any ripe bananas, add what you have to your paper bag with a ripe apple. Your bananas will be brown and ready by morning. Another alternative would be to bake them with the skin at 300 degrees for around 15 minutes. 2. Substitute Honey for Sugar Some people are conscious about sugar in baked goods, but it’s necessary to help your banana sweeten the loaf. One healthy alternative that you can try is natural honey. Much like your fruits, they can aid your digestion health. Its liquid form can also offer a bit of moisture to your banana bread when it’s baked. 3. Mix In Some Greek Yogurt Speaking of moist, some people try to incorporate sour cream or mayonnaise into their banana bread. Another thick cream to consider for your bread batter is Greek yogurt. It makes the consistency of your loaf soft and dense in the best way. It also pairs well with bananas in helping out your gut and lowering blood pressure. 4. Add Extra Ingredients On Top The best banana bread always has toppings on it. There are countless options, but some of the most popular choices are: Nuts: Nuts add a wonderful texture to your banana bread and balance the sweetness. They also offer a good amount of fiber. Cut a few almonds in half or break apart walnuts when incorporating this ingredient into your batter. Oats: Some people like to mix bananas into their oatmeal, so it makes sense to pair them together the other way around. If you want to add a crunch to your banana bread, toast your oats before sprinkling them on top. Raisins: Raisins are delectable dried grapes that go well in healthy baked goods. They are rich in iron and anti-oxidants, making them a definite must-try. Chocolate Chips: Dark chocolate chips are healthy in moderation since they improve brain function. It doesn’t hurt that they go perfectly with banana bread, either. More Banana: If you want to commit to using banana as a main ingredient, use it as a topping, too. Slice the banana lengthwise and lay it on your batter before baking. 5. Skip the Microwave Microwaves are relatively safe alternatives to an oven, but their temperature doesn’t go over 212 degrees in many models. While it can cook your banana bread to a certain degree, the limitations will require more math and wait time. It’s better to go with your oven instead. Preheat the oven to 350 degrees before baking your batter for 50 minutes. The cooking time can vary, so use a toothpick to check the center of your loaf. If it comes out dry, it means your banana bread is ready. 6. Store Properly To keep your banana bread fresh, let it cool for an hour or two. Once it’s ready, transfer the loaf to an airtight container lined with a paper towel. Add another napkin on top before sealing and keeping it at room temperature. The paper towels help regulate the moisture in your bread. Recreate This Healthy and Yummy Banana Bread There is no doubt that banana bread can be good for both your body and your cravings when you take the right steps. Enjoy substituting certain ingredients and customizing the loaf recipe to your liking. Happy baking!

Diabetes is a chronic medical condition that affects millions of people worldwide. In the United States, approximately 1.2 million people are diagnosed each year. Characterized by elevated blood glucose levels, diabetes can lead to serious complications if you leave it untreated. Recognizing the signs and symptoms of both type 1 and type 2 diabetes is crucial for early detection and effective management. If you think you may have diabetes, it’s essential to pay attention to the warning signs and seek medical help as soon as possible. Recognizing the Signs of Type 1 Diabetes Type 1 diabetes is an autoimmune condition in which the body’s immune system mistakenly attacks and destroys insulin-producing cells in the pancreas. Unlike type 2 diabetes, which is often linked to lifestyle factors, type 1 diabetes is typically diagnosed in childhood or adolescence. It’s crucial to recognize the signs and symptoms of type 1 early on to facilitate prompt diagnosis and management. Signs and Symptoms of Type 1 Diabetes  If you notice any of these signs of diabetes it’s vital to seek medical intervention to ensure a timely diagnosis. Excessive thirst (Polydipsia): One of the early signs of diabetes is an unquenchable thirst. Increased glucose levels in the blood can lead to dehydration, triggering a constant feeling of thirst.  Frequent urination (Polyuria): High blood sugar levels force the kidneys to work harder to filter and absorb excess glucose. These raised sugar levels lead to increased urine production, causing frequent urination, usually at night. Extreme hunger: Despite eating regularly, those with type 1 diabetes may experience constant hunger. The body’s inability to use glucose efficiently results in a lack of energy, leading to an increased appetite. Unexplained weight loss: Rapid and unexplained weight loss is a common sign of type 1 diabetes. The body starts breaking down muscle and fat for energy because it can’t use glucose effectively. Fatigue and weakness: Due to the lack of insulin to facilitate glucose entry into cells, energy production is compromised. This lack of energy results in persistent fatigue and weakness. Blurry vision: High blood sugar levels can affect the lenses of the eyes, causing blurry vision. If you don’t treat diabetes, it can lead to long-term vision problems and even blindness. Irritability and mood changes: Fluctuations in blood sugar levels can impact mood and lead to irritability, mood swings and difficulty concentrating. Yeast infections: High glucose levels provide an ideal environment for yeast growth, leading to an increased risk of infections, especially in moist areas of the body. Slow-healing wounds: Poor circulation and compromised immune function can result in slow wound healing and an increased risk of infections. Fruity breath odor: When the body breaks down fat for energy due to a lack of insulin, it produces ketones. The presence of ketones can lead to a distinctive fruit odor on the breath. Risk Factors Factors that may place you at risk of developing type 1 diabetes include: A family history of type 1 diabetes Certain autoimmune conditions, such as thyroid disorders Exposure to certain viruses, particularly during childhood, may trigger an immune response Recognizing the Signs of Type 2 Diabetes Type 2 diabetes is often linked to lifestyle factors and is a prevalent condition requiring early recognition for effective management. In this form of diabetes, your pancreas begins to make less insulin than it used to, causing your body to become insulin resistant. Unlike type 1, type 2 diabetes usually occurs in middle-aged and older adults.  Signs and Symptoms of Type 2 Diabetes  In 2021, diabetes was the eighth leading cause of death in the United States. Like type 1, type 2 diabetes also requires a prompt diagnosis. If you notice any of these signs of diabetes seek medical help. Unexplained weight loss or gain: Fluctuations in weight can indicate type 2 diabetes. Insulin resistance affects how the body processes and stores glucose, influencing weight changes. Increased thirst and dry mouth: Elevated blood sugar levels lead to dehydration, triggering increased thirst and a persistent dry mouth. Individuals may find themselves consuming large amounts of fluid.  Frequent urination: Similar to type 1 diabetes, type 2 diabetes can cause frequent urination, as the kidneys work overtime to eliminate excess glucose. Fatigue and weakness: Insulin resistance hampers the ability to utilize glucose for energy efficiency, resulting in persistent fatigue and weakness, even after adequate rest. Blurred vision: High blood sugar levels can impact the eyes, causing blurry vision. Regular eye check-ups are crucial to detect and address diabetes-related vision problems in the early stages. Slow-healing wounds: Poor circulation and compromised immune function in type 2 diabetes contributes to delayed wound healing and an increased risk of infection. Numbness or tingling: Long-term elevated blood sugar levels may lead to nerve damage, causing numbness or tingling sensations, especially in the hands and feet. Recurrent infections: Those with type 2 diabetes may experience frequent infections, particularly in the skin, urinary tract and gums, as elevated blood sugar levels create an ideal environment for bacterial growth. Increased hunger: Despite regular meals, people with diabetes may experience increased hunger levels, as the body struggles to effectively use glucose energy. Darkened skin patches: Dark, velvety skin patches may appear in the body folds, which can be a visible sign of insulin resistance. Risk Factors Risk factors for developing type 2 diabetes include: The risk of diabetes increases with age, particulary after 45 years Having excess body fat, especially around your middle Lack of regular physical activity A family history of type 2 diabetes Certain ethnic groups, including African Americans, Hispanics, Native Americans and Asians, have a higher risk than caucasians  Women with a history of gestational diabetes High blood pressure High cholesterol levels Women with polycystic ovarian syndrome (PCOS) Diets high in processed foods, sugars and unhealthy fats Early intervention, lifestyle modifications and medication can help individuals with type 1 and 2 diabetes lead healthy and fulfilling lives while reducing the risk of complications associated with uncontrolled diabetes. Regularly monitoring blood sugar levels, a balanced diet, regular exercise and medication are key components of diabetes management.  Don’t Leave It Untreated Recognizing the signs of diabetes is crucial for early diagnosis and effective management of these chronic conditions. If you or someone you know is experiencing these symptoms, it’s essential to consult a health care professional for proper evaluation and guidance.

As time goes on, you may notice things about yourself you want to change. If you want to become a healthier, happier person, you should know how to change yourself for the better. Change should come from within, not because someone else is forcing you to make a difference. As you take steps to alter your lifestyle to become the way you want it to be, remember to enjoy every moment. By making small alterations, you're turning yourself into the person you've always wanted to be. 1. Work With Affirmations Many people may shrug off affirmations, but as long as you commit to them, they really work. Affirmations are great tools to have in your arsenal. They can help fight against chronic stress and allow you to function as if you had low stress. Simply by implementing the practice of telling yourself that you're worthy or another positive adjective into your daily routine, you can start to believe it. If you believe it, you'll be happier and more confident. 2. Track Your Gratitude Being grateful can totally transform your life. Practicing gratitude can make you a happier person by reminding you of what you have to be grateful for. Gratitude can help you appreciate yourself and the others around you, which helps you make the most of your life. You can still mourn the pitfalls in life, but when you try to remember all you have to be grateful for and the people who support you in life, you're more likely to come out of the storm a stronger individual. 3. Commit to Movement If you have a sedentary job or are in a classroom most of your day, you need to include more movement in your life. Whether it's going for an after-dinner walk or spending half an hour in the gym most evenings, adding movement can change your life. Being physically active can improve all aspects of your life, including physical health, mental health and brain function. If you challenge yourself through exercise, you'll learn how to change yourself for the better by building healthy habits. 4. Stay Mindful When you stay in the present moment, you experience more of life. You may feel like you have more time or can enjoy being with others more when you aren't on any devices or overthinking a situation. You can employ various tactics to help you stay mindful throughout your day. When you do activities like yoga, you have to keep your mind in the present moment so you can focus on your body and its abilities. Even going for a walk outside can help bring you back to earth if your mind seems to be wandering. 5. Step Away from Social Media Social media can lead people to darker places. You may find your mental health suffering if you spend too much time on social media, comparing your life to the curated photos you see on your feed. Consider doing social media detoxes regularly, and remember that the life someone posts on social media doesn't necessarily mean that's their reality. Once you get past the comparison game, you can use social media for its true purpose — keeping in contact with people you love and sharing worthwhile content. 6. Set a Bedtime If you want to improve your life drastically, you should be going to bed at a proper time and getting enough rest for the next day. Sometime between seven and nine hours of sleep is the best amount for an adult human. Once you find out how much sleep works for you, you'll be able to set a bedtime that will allow you to be awake and alert the following morning.  7. Be Kind While it seems like something small, being kind to everyone you meet can allow you to reap several benefits. Being kind to others can help you value yourself more. Giving compassion to others when they need it means that you'll be more likely to offer yourself the same kindness in the future. If you're looking for how to change yourself for the better in just one way, being kind is the easiest thing to change about yourself — and it may pay off the most, too. How to Change Yourself for the Better: Now and Forever Everyone wants to be happy and live a fulfilled life. Knowing how to change yourself for the better can help you feel more assured in your decisions and live in the moment. When you strive to be a better person, you open up several new opportunities and may find that your quality of life improves. Challenging yourself to be the best version of yourself possible might be a difficult process, but every moment is worth it.

https://unsplash.com/photos/woman-sleeping-on-blue-throw-pillow-s8PTWCu5maQ You’re exhausted. You’ve had an insanely busy day at work, got stuck in traffic on the way home, rushed to get a halfway edible dinner on the table and squeezed in some speed-cleaning for good measure. You’d think you’d konk out as soon as your head hit the pillow, but here you are, tossing and turning and thinking about everything you’ll have to do tomorrow.  Life can indeed be stressful at times, but you can manage it better with a good night’s sleep. Getting enough quality shuteye will make tackling all your to-dos much easier and put you in a positive state of mind. Here’s how to fall asleep fast and wake up refreshed, reinvigorated and raring to go. Stick to a Routine If you’re a mom, you understand the value of setting a consistent bedtime routine for your kids. It might be something along the lines of a warm bath, teeth brushing, and story and snuggle time. When the lights go out, so do they. The same thing applies to you. Having a regular sleep schedule puts your body and mind in the mood for sleep. Aim for a consistent bedtime and wake time that ensures seven to nine hours of rest, and stick with it, even on weekends. You may need to make gradual 15-30-minute adjustments over a few days to find the right time for you. Then, follow the same steps every night. You may want to take a soothing bath or shower, do a facial cleansing routine and read a few pages of a book. Doing the same things consistently quiets your mind and primes your body for slumber. The next step in the process, ideally, is to drift off to sleep. Create a Soothing Environment https://unsplash.com/photos/white-thermostat-at-62-mAwE-fqgDXc Sleep may be harder to come by if you’re not comfortable. Is the room too hot or too cold? Are outside noises keeping you awake? Are street lights making things too bright? Learn how to fall asleep fast by addressing these issues and creating the ideal environment for shuteye. The ideal temperature for sleep is 60°-67° F — not too hot, not too cold, but just right. Goldilocks would be proud. You don’t want to sweat and throw off the covers, and you don’t want to shiver and get up to find more blankets. The idea is to be comfortable so you don’t need to get out of bed for anything. You can address noise issues by playing quiet, soothing music that will shut off automatically after a set time or using a white noise machine. There are also sleep apps you can download to your phone. Put blackout shades and curtains on your windows to keep your bedroom dark. The ideal atmosphere to strive for is that of a cave — set yourself up to hibernate until morning. Make the Most of Meditation Perhaps your racing thoughts are preventing you from falling asleep. Ruminating on work tasks or an argument with a friend does not do your body or soul any good. Try meditating instead. It can help you clear your mind and soothe you to sleep. Lay back on your pillow and fully relax. Then, find your focus. It could be your breathing, an idea or picture in your mind, or a mantra. It could even be the sound of the whistling wind or the scent of your room freshener. The idea is to eliminate intrusive thoughts and hone in on one thing for your mind to quietly observe. This will tame those galloping thoughts and soothe your psyche, priming you for sleep. Meditation takes practice and time, so keep at it. It may take several weeks before you see results, but they are well worth the effort. Melt Your Muscles and Mind Another option is to fully soothe your senses with progressive muscle relaxation and guided imagery. Learn how to fall asleep faster by employing these practices to quiet your nerves, literally and figuratively. Progressive muscle relaxation involves tightening various muscle groups and then fully releasing the tension. You can start with your legs and work your way up the body. Inhale and contract one muscle group for five to 10 seconds and then exhale and release. This will eliminate stress and tightness. Quiet your mind with guided imagery. Focus on a peaceful scene in your mind, such as a flower-filled meadow, babbling brook or waves crashing on a beach. Try to make the details come to life, as if you were actually there. Savor the feeling of calm and peace and let yourself relax into sleep. Try Medicinal Solutions https://unsplash.com/photos/woman-on-hammock-holding-cup-of-coffee-WnUyhtAVZW0 There are other options if nothing else seems to be working. Certain supplements and drinks can relax your body and put you in a better frame of mind for sleep. Try sipping a cup of tea. This warm, soothing beverage can help you relax before bed and help you drift off easier. There’s a variety to choose from, including magnolia, chamomile, lavender and valerian. Making this part of your bedtime routine will signal your body it’s time for slumber. You can even try a throwback to your childhood and try a mug or warm milk instead. You can also promote sleep by taking supplements such as melatonin, kava, glycine and magnesium. Try various methods to see what works best for you. Just remember that certain kinds should only be used for so long. For example, melatonin should only be used for one or two months, at which point you should discontinue and see if your sleep has improved. Research to see what might be the right method for you, and talk to your doctor if you need further guidance. How to Fall Asleep Fast Getting a good night’s sleep is vital for your health and emotional well-being. Learning how to fall asleep fast will ensure you get the right amount of shuteye, help you feel great in the morning and prepare you to tackle your day. Use these tips to make the most of your slumber so when the lights go out, you do, too.

One of the easiest ways to feel better about yourself is to tackle a new habit or add movement to your day. Pilates is great for beginners, and it may challenge you in ways you never knew. Some of the benefits of pilates are physical, while others are mental. What you'll find out quickly when you start a pilates routine is that the habit builds your muscles and your mental toughness. If you can get through several rounds of pilates a week, you'll feel much stronger for it in all aspects of your life. Here are some of the benefits of pilates you can expect to see once you start your routine. 1. Toning Up Whether you want to lose weight, maintain your physique or tone your muscles, pilates is a great option that has proven results. Pilates is extremely effective as a weight loss method, but it should always be coupled with eating the right foods and treating your body well. Plus, you should talk to a doctor before undertaking any extreme change, like practicing pilates every day. Overall, you'll feel stronger and healthier, and that change alone is worth trying out the exercise. 2. Promoting Mindfulness Mindfulness brings you down to earth. Instead of worrying about the future or the past, you exist in the present moment and feel everything around you fully. When doing pilates, you might only be able to focus on your breathing and getting through some of the movements. Pilates forces you to remain in the moment, and it's great practice if you want to stay mindful in other areas of your life. 3. Increasing Flexibility Stretching alone might not bring you the level of flexibility you want. Practicing pilates regularly can improve your range of motion, which might be crucial as you get older or are not as active as you used to be. Flexibility is handy in many cases, and it can help you feel stronger and leaner. 4. Working Out Your Entire Body Pilates is so great because you work out your entire body during one session. By stretching and working with your body weight, you strengthen all of your muscles at once. People assume pilates is easy because the movements look so graceful, but the activity requires much control and strength to pull off well. Instead of focusing on targeting a single section, you know that you're toning your whole body at once, which might be more effective for your lifestyle. 5. Decreasing the Likelihood of Injuries Pilates can also help with your balance by strengthening your core muscles. If you have better balance, you're less likely to fall or injure yourself by losing your footing. In older adults, pilates decreases fall risk significantly, as it helps them strengthen their muscles and maintain their balance. Plus, the more flexible you are, the less likely you are to tear your muscles. It's one of the many benefits of pilates. 6. Improving Your Posture Pilates is one of the greatest things you can do to help you straighten up. If you're hunched over a device or desk all day, a pilates routine can help strengthen your core and, in turn, affect your posture positively. It might take a few months to see tangible results, but you'll be glad you started your routine when you experience one of the best benefits of pilates. 7. Establishing a Routine Routines are an important part of everyone's daily lives. When you have a routine, you're more likely to stick to something. They keep you on track and help you remain positive and achieve your goals. Since pilates is so fun, you likely won't have an issue sticking to this routine, either, since you can do pilates from anywhere you want. Once you have practiced starting this routine, you’ll be able to create others that suit your lifestyle. Reap the Benefits of Pilates Pilates might be challenging for you at first, especially if you're not used to strength or bodyweight training. Still, don't let the initial difficulty get to you. If you stick with it and don't give up, your body and mind will be so much stronger after training for a bit. You have several benefits of pilates just waiting for you. All you need to do is start.

Some people publish a social media post but feel a sudden wave of anxiety. Others don’t even make it to the posting step, deciding that it’s better to keep their profiles blank. If you have the same experience, know that you aren’t alone. If anything, social media posting anxiety is becoming more and more prominent in today’s world. What Is Posting Anxiety? Posting anxiety is the fear of putting up posts on social media. It can be considered a branch of social media anxiety, but this syndrome is focused more on the publishing aspect. There’s also the factor of looking at the metrics. It’s common to check out the likes, comments and shares that a post received, but it’s another thing to worry about the level of interaction you’re receiving. People post various content nowadays, especially with the rise of short-form video content on social media. As a result, so much of a person’s life is documented online. What’s published on their profile becomes a reflection of their actual identity and life events. Many people experience social media posting anxiety because they fear how people online would react to what they publish. The possibility of being seen negatively by the people in your network and beyond causes so much stress. The People Behind Posting Anxiety General anxiety usually stems from what other people may think about you and social media posting comes pretty close to that idea. Here’s a rundown of the people online who may trigger your posting anxiety. 1. Family Do you have your parents added to your social media? Or are you connected with some relatives who look up your posts? Knowing that these loved ones are seeing your online activity can often make you think twice about sharing specific posts.  Experiencing posting anxiety because your family is especially apparent when they are critical of your character. Family members hold each other to a higher standard regarding what they share online, wanting to keep things appropriate. 2. Social Circle Social media, especially for young people, is a way to connect with their group of friends and meet new ones. These online connections can be quite meaningful, especially when you build up a community that you value. However, this builds up a persona that lacks authenticity. As a result, you may have anxious thoughts about whether your friends actually like you or just like the idea of you based on your content. How your circle will react to your post can make you selective or completely hesitant in what you share. 3. Employers About 70% of employers assess the social media profile of their applicants. The practice of screening is frowned upon. Most profiles online contain details regarding gender, sexual orientation, political views, religious stands and more, after all. Despite how the information gathered from your social media profile can form hiring bias, many recruiters continue to run such an assessment. Posting anxiety can come from knowing that what you publish can influence whether you secure a job or not. 4. Strangers There are around 4.48 billion social media users worldwide, all with their own attitudes and opinions. Many can be critical of people they hardly know, scolding them over words or images they happen to come across. Posting anxiety comes from the possibility of getting judged or cyberbullied by strangers online. 5. Yourself About 43% of teens post their accomplishments on social media, which usually sets a standard for what you post. There’s a notion that what you publish has to be something good or successful to be worth sharing. Thus, many people may talk themselves down for something they want to post because they believe that it isn’t up to par with other people’s profiles. Coping With Anxiety on Social Media Posting Posting anxiety can be challenging to experience, especially in an age where everything is digital. However, there are ways that you can cope and continue using social media. 1. Limit Social Media Time Exposure to social media can be a big factor in your posting anxiety, so try to regulate your total use of it. Experts recommend using social media for only 30 minutes a day or less. If you find it difficult to cut back immediately, consider decreasing your phone use in increments. You can also seek settings and apps that can aid you in lessening your social media time. 2. Find Social Media Alternatives As you cut back on social media a little more, find some alternative hobbies that will take up your time. If you want to keep using your phone, photography or creative writing can be a great skill to pick up. To stay away from your mobile devices, go on a nature hike or a cooking class. The experience can be fruitful off-screen time. 3. Work On Mindfulness Mindfulness is a key concept when dealing with anxious feelings, so find ways to exercise this. For instance, yoga entails deep breathing, which can help you manage your mental health and keep you calm. The physical movement that comes with this mindful exercise also gets your body moving. 4. Change Your Posting Privacy If you come back to your social media and you still feel a twinge of posting anxiety, consider changing the privacy settings on your profile. The internet is a very public space, but there are options to limit who can see your posts. Stay connected with the people that you’re comfortable sharing certain thoughts and milestones with. Move away from those who trigger your anxiety. 5. Shift Your Perspective Posting anxiety involves a mindset that’s dependent on other people. You care about how other people see you and their opinions of you, which is normal. But it’s not healthy. Strive to care less about what others may think. By shifting your perspective, you can make sharing a social media post more enjoyable. Overcoming Social Media Posting Anxiety Recognizing your posting anxiety is a commendable first step to overcoming it. It can take some time for many people, especially if social media is a significant part of their life. Take the tips above and try to relieve the anxious feelings you’re experiencing.

You may have dabbled in photography as a hobby for a while, and now you're ready to step out to the next level. You want to make money off of your photos. Whether you work by commission or sell prints of photos you've already taken, you'll need to learn how to start a photography business from scratch. It won't always be easy, but if you're determined to make a living off your photos, you'll notice that it'll be worth every difficult step of the journey. 1. Ask Yourself Why The most important question you'll ask yourself is why. Why do you want to start a photography business? Is it something you've wanted to do for a while, or are you just doing it to appease the family member who said you should start charging for your skills? How you answer this question determines if you'll be able to follow through on your business. Many people who follow their passion into starting a business end up disliking or even hating what they do, sometimes because they do it too much, and other times because they don't have the freedom of creative expression they thought they would. You have to make ends meet, which may entail choosing some projects you don't want to work on just for the money. Furthermore, this question is just as important: Are you confident you can learn the ins and outs of business? If not, you'll never truly learn how to start a photography business. Your venture should allow you to express your creativity, but if you want it to turn into a legitimate business, you have to be willing to learn the business education that comes with starting a reputable small business from the ground up. 2. Get Your Gear The most important aspect of a photography business is, of course, your equipment. Make sure you're using more than just your smartphone camera to get the best, highest-quality shots for your future clients. When you're just starting out, you might use beginner equipment. You'll be able to purchase higher-quality tech as your business grows and becomes more profitable. Keep your chin up if you don't have the gear you want when starting your business. You can start out with what you have and make fancier equipment, such as a DSLR camera or a better laptop, a stretch goal when you earn enough money from your new business. You can also gradually add other equipment to your setup, like lighting options. 3. Get Creative Now, the creativity begins. The first part of setting up your business is coming up with a name. You can choose something as simple as your own name, or you can create a business name that has a nice ring to it. Choose something that fits you and that you'll be proud of using. You may have recently taken up art as a fulfilling hobby, and as your skills improve, you may find that you can draw your own logo in a crisp, clean way. If you're not as confident in your skills, you can always commission an artist to make something for you. For free options, you can use tools like Canva to make a logo that will help your business stand out — and you can always upgrade later. 4. Make an LLC A Limited Liability Corporation (LLC) is what you should brand yourself as to keep your personal assets away from your business ones. That way, if someone holds you liable for something, your personal effects won't be wrapped up in the dispute. Making an LLC is easier than it sounds. You may have to do some paperwork, but some states may allow you to apply online for an LLC. 5. Craft Contracts and Other Legally Binding Materials Next, you'll want to outline specifically what you'll do in your contracts with your clients. You may charge by the session if you like doing photoshoots, but if you're a wedding photographer, you might charge by the hour and outline how much each extra hour costs. In your contracts, you should also state what your turnaround time typically is.  Outline your anchor prices with a few different options. You shouldn't undersell yourself, even if you're just getting started in the business. Know your worth, and offer different price points so your clients can choose which package they prefer. Don't sell yourself short. After all, you're talented enough to pursue photography for a living!  You'll also want to get tax documents in order. Once you start making money, you'll realize that you need to pay taxes on it — it's not already taken out of your "paycheck." Focus on getting the legalities out of the way, but strive to complete them correctly. Once you finish with them, you get to move on to the fun stuff you're passionate about. 6. Build Your Portfolio Learning how to start a photography business wouldn't be complete without building your portfolio. Since you'll be using these photos everywhere, you can offer photoshoots to a few models for free or at a discounted rate. That way, they get professional-quality pictures, and you can use them to show future potential clients what you're capable of. Put together a professional-looking website so you can showcase your photos. Try to get a variety of photographs in different lighting with different angles. Work with a diverse set of models, which will mirror your clientele later on. Shoot in different locations. Try new editing styles until something sticks. Push yourself out of your comfort zone. Your business is bound to thank you for it. 7. Put Your Name Out There Next, you need to work on building your social media presence, as it'll be the best way for people to find your work and for you to answer questions on your posts. Having these conversations on social media can teach people more about your brand and get more eyes on your content. You want to establish yourself as an authority, even if you may not know it all yet. Social media helps you understand what your audience wants to see and shows them that you're a trustworthy business. Remember to optimize your online profiles to be SEO-friendly, and remember to link your website. How to Start a Photography Business Easily Spoiler alert: There may be no easy way to start the photography business of your dreams. If it started out as a hobby, you likely have the passion to make it into something great. Though it's a creative venture, it'll be just like any other business, and that means that you need to put in the work to make it happen. Learning how to start a photography business might be draining, but it'll be worth it in the end when you're making money off of the hobby you love most. Remember to look toward your bright future always, even when it seems tough. Your grit will get you through it.

While you can expect flashing lights at a concert and wavy lines in your field of vision during a heatwave, these visual changes on their own can signal an ocular migraine. Colloquially known as a “light show” with people who experience them, ocular migraines produce shimmering lights, zig-zag shapes and blurred vision. Sounds familiar? Here’s what you need to know about ocular migraine symptoms and when to get help.  What Is an Ocular Migraine? Ocular migraines are different from migraines because they produce visual disturbances without a headache. While a headache may follow after, the actual visual disturbance has no pain. They can also be part of the aura before a migraine attack.  Medical definitions divide ocular migraines into three types:  Painless Ocular Migraine Most people who experience ocular migraines describe flashing lights and blurry spots in their vision. You may feel temporarily incapacitated and experience difficulty with motor control.  Retinal Migraine  Retinal migraines are more rare than painless ocular migraines. They only occur in one eye. If you experience temporary blindness or a sudden diminishing of vision, seeking help is essential.  Migraine with Aura Auras are visual disturbances that occur just before a migraine headache. They last between five minutes to an hour and may go away without medical treatment. Most say that it feels like looking through a cracked window or kaleidoscope.  Aura starts in the brain and occurs in both eyes. With an ocular migraine, blurred and distorted vision may only happen with open eyes. With an aura, you will see bright spots or flashing lights, even with your eyes closed. You will also feel other sensory symptoms like tingling in your body, numbness or confusion.  Sometimes, people don’t see auras at all but begin to experience light sensitivity with pain and pressure behind their eyes.  Symptoms of an Ocular Migraine Ocular migraines occur when the blood vessels at the back of your eye in the optic nerve swell and tighten. This produces visual disturbances.  You may see or experience some or all of the following with an ocular migraine:  Flashing lights Blurry spots with flashing lights bordering them Blind spots Foggy vision  Watery or wavy vision Zigzag lines or jagged black and silver arcs Causes of an Ocular Migraine Because ocular migraines can occur with migraine headaches, they have the same triggers. The specific reason ocular migraines start is still unknown, especially when they occur independently.  If you experience migraines, you will know that there’s a long list of triggers and things to avoid:  Food sensitivities like red wine, cheese, smoked meats and chemical additives like sweeteners. Caffeine or caffeine withdrawal. High or low blood pressure. Dehydration. Smoking. Stress. Eye strain. Intense exercise. Hormonal changes. Weather changes. It may feel overwhelming to avoid every single item on this list. Life can be stressful. Everyone loves cheesy pasta and a glass of red wine may be a weekly favorite. Some things on the list may not count for you. When you experience visual disturbance or migraines, it’s essential to take note of anything you ate or did before the ocular migraine. This can help you discuss it with a doctor and help them prescribe the right treatment.  The Relationship Between Migraines and Stress One important factor to consider is how you cope with stress. The American Migraine Foundation writes about the relationship between stress and migraines. Some people find themselves with migraines when they finally decide to rest or plan a weekend getaway. This is because if your body is used to stress, a weekend of rest can trigger a “let down” migraine because of the abrupt reduction in stress levels.  The best thing you can do for yourself is to keep yourself as stable as possible. You can do this by adding some stress-busting techniques to your daily routine like meditation, self-care or a gratitude list.  What To Do if You Get an Ocular Migraine If you ever start to see stars or feel like you’ve suddenly teleported into a kaleidoscope, your best bet it to find a dark and quiet place to rest. All you can actually do in the moment is sit through the light show. It may feel disorienting and stressful, but you need to reduce the stress you feel during the visual disturbance to prevent a stress headache afterward. Once the ocular migraine has passed, make a note of what you saw and other sensory symptoms you felt. Bring them up at your doctor’s visit. If it’s the first time, go to an eye doctor as soon as possible.  When To Get Help Although ocular migraines go away on their own, it’s essential to watch out for other symptoms that could signal other severe medical conditions.  If you experience blurs or darkness in your vision for more than 60 minutes, immediately go to the emergency room. In the National Library of Medicine, Yasir Al Khalili, Sameer Jain and Kevin C. King write about the difference between ocular migraines and visual disturbances related to other medical issues. They describe migraine visual changes as positive since you can still see, even if its blurry or flashing lights.  With other medical conditions, the negative, or darkness, requires immediate attention. Dark vision changes could indicate other medical conditions and can be a symptom of stroke, diabetes or retinal detachment.  Retinal detachment has symptoms similar to ocular migraines, like light flashes and floaters. If the floaters stay or you see black curtains over your eyes that last longer than 30 minutes, get help.  Treatment for Ocular Migraine Since they last from a few minutes to an hour, finding a treatment that works on the spot is difficult. What you can do is seek medical treatment for migraines if you get headaches afterward. The medication may help to reduce the frequency of visual disturbances.  In general, a stress-free lifestyle can also help to reduce visual disturbances. It may also help to get blue-light-blocking glasses to protect your eyes from bright light and to take breaks if you work behind a computer screen all day.  Coping with Ocular Migraine Symptoms An ocular migraine can be a jarring experience. Remember to breathe and sit in a dark and quiet room until it passes. If you have concerns about your eye health or experience other sensory symptoms, visit your nearest doctor. Even if you only experience visual disturbance, visiting a doctor is still a good idea, especially if it’s the first time.