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7 Superfoods for vegan athletes

Veganism is a concept that deals with abstaining from the consumption of animal-based products such as milk, eggs and meat. Vegans follow a strict vegetarian diet minus dairy products. Vegans are only allowed to consume vegetables, fruits, grains, legumes, nuts and seeds.

Now you might think that this does not sound like an ideal diet for athletes to follow, as most of them rely on animal protein like meats and eggs to develop a strong body. However, the world of veganism can offer several superfoods that are not only great to develop a strong body but also capable of increasing an athlete’s vitality.
If you are a vegan athlete, then you have come to the right place, as we will look at 7 such superfoods that can be incorporated into your daily diet.

Berries

Kick-starting the list of vegan superfoods are berries! Berries happen to be one of the most recommended foods for athletes and for good reason. Berries can offer the body several benefits that are highlighted as shown below:

Muscle recovery

Berries are credited for increasing muscle recovery. This means that they help in reducing the time taken by your body to recover from muscle tears and soreness. According to an experiment conducted on athletes, where they were given blueberry smoothies before their workout, they were able to recover better from muscle soreness 60 hours after their session.

Oxidative stress

The same experiment also found that berries greatly reduced oxidative stress as blood samples drawn 60 hours post workout showed less cell damage. An athlete releases more free radicals into the body after a workout session. Berries, being rich in antioxidants, have the power of reversing oxidative damage to a large extent. This is quite important when it comes to maintaining not just muscle health but overall wellness.

Fat cell development

Berries help in inhibiting fat cell development. Fat cells need to be controlled in order to prevent fat deposits from accumulating in the body. As per studies conducted on mice, those that chewed on polyphenols- a nutrient present in berries- saw a 73% decrease in their lipids. This goes to show that berries can truly help in curbing fat deposits in the body.

Metabolic syndrome

Berries are said to help in the fight against metabolic syndrome. This syndrome can induce reduced metabolism, inflammation, glucose intolerance, insulin resistance etc. Those who are unable to exercise long hours will see a marked improvement in their stamina after consuming berries.

Here are some berries to add to your daily diet.

Acai berry
Being rich in antioxidant properties, Acai berries are great for athletes. Most athletes suffer from immense pain after a workout session owing to the buildup of lactic acid. Berries help in cutting down on this acid thereby reducing the pain.

Blueberries
Blueberries are said to be the king of berries and are a must for all athletes to include in their diet. Blueberries come with extreme anti-oxidant content and a chemical known as Lactate dehydrogenase that helps in reducing oxidative damage. This, in turn, helps in enhancing muscle health and help athletes’ recover faster from muscle tears and soreness.

Goji berries
Goji berries help in increasing cellular respiration. This means that your cells will have more oxygen before and after a workout thereby enabling better performance. These berries also contain Lactate dehydrogenase, thereby making them a must have in your diet.

As you can see, nibbling on a few berries before and after your workout can help in increasing your athletic performance to a large extent.

Oatmeal

It is no secret that oatmeal is considered to be a favorite breakfast all over the world. It keeps you full and provides your body with lots of fiber. However, these are just minor benefits compared to the ones that they are capable of providing athletes.

Oatmeal is quite a popular ingredient in a body builder’s diet and makes for an important component of daily meals. It need not always be consumed for breakfast and can be eaten as a pre/post workout snack. Here are some of the reasons that make oatmeal ideal for athletes.

B vitamins

One important vitamin that is essential for the upkeep of muscle health and metabolism are B vitamins. B vitamins include vitamin B6, B7, B3 and B5, all of which are required to improve muscle function. A single cup of oats is capable of providing your body with the requisite amount of B vitamins and increasing muscle recovery. You will also feel energetic for several hours without having to snack in between.

Magnesium

An important component of an athlete’s diet is magnesium. Magnesium is required to relieve sore muscles, enhance cell repair and cut down on the stress hormone known as cortisol. Magnesium also helps in maintaining a healthy nervous system. A single cup of cooked oats can leave you with 275 milligrams of magnesium, much more than what several vegan foods combined can offer.

Proteins

It’s a no-brainer that athletes require proteins to build stronger muscles. Proteins help in building leaner muscles that are not easily burned away during the performance. People might wonder as to how vegans can meet this protein requirement without the addition of meats and eggs to their diet. The answer lies in oatmeal, as they can easily replace these ingredients and increase body proteins by a large margin. Just ½ a cup of cooked oats can contain 7 to 9 grams of proteins, which is ideal for athletes. Dry oats are often added to pre-post workout shakes in order to capitalize on their protein content.

Iron

An athlete’s body requires a good dose of iron, as it binds with oxygen and circulates throughout the body. A cup of cooked oats is capable of providing you with 18% of the minimum requirement thereby making it a must have in the mornings.

Beta glucans

No athlete’s diet will be complete without the addition of foods that are rich in beta glucans. These help in draining cholesterol from the bloodstream and provide the body with ample soluble fibers. You will have the chance to develop a leaner waistline through the consumption of oatmeal on a regular basis.
As a vegan, you can prepare oats using water or substitute milk with almond or soymilk.

Leafy greens (Kale and spinach)

Leafy green vegetables are loaded with multiple vitamins that are required to maintain a healthy body. There are several types of leafy green vegetables that one can choose from, but kale and spinach take top billing for the amazing health benefits that they provide. Some of these benefits are as follows.

Kale

Nutrients

Kale is rich in many essential nutrients including iron, Vitamins A, C and K. All of these help in increasing your body’s capacity in recovering from muscle soreness. It also contains the highest amount of lutein, which is a potent antioxidant. Kale assists in enhancing cell repair and ensures that your body has the chance to fully recover after each session.

Cholesterol

It is obvious that no athlete will be able to resist the temptation of digging into some of their favorite snacks. This includes potato chips and wafers that athletes tend to eat, feeling guilty. However, one great substitute for this can be baked kale chips. They taste great and ensure that you do not subject yourself to unnecessary calories and cholesterol. In fact, kale is known to cut down on the level of cholesterol in your blood stream thereby making it the best snacking option for vegan athletes.

Spinach

Calories

Spinach is low in calorie content. Spinach can be quite filling without the addition of unwanted calories. Just a quick blitz in the blender and you are left with a healthy juice sure to increase your nutrition through several folds.

Energy

Spinach is said to contain nitrates that contribute toward increasing cellular efficiency. You will feel energetic before and after a workout and have enough energy to carry on without feeling too tired.

Bones

It is crucial for athletes, especially women athletes, to pay keen attention to their bone health. Excessive pressure on bones during workout and performance can weaken them and lead to bone deficiencies. One good way of dealing with this is through the incorporation of spinach in your day-to-day diet. Spinach contains vitamin K in abundance, which is required to maintain strong bones. It also contains calcium that can further improve bone health.

Fiber

Fiber is required to digest food and maintain a clean stomach. Spinach can provide you with a good dose of fiber. Just a cup of spinach juice will leave you with 3 to 4 grams of fiber.
Apart from kale and spinach, you can also consume arugula, chard, collard greens, curly endive and tatsoi.

Nuts (Walnuts and Almonds)

Walnuts are nutritional powerhouses designed to keep your body strong and healthy. Just a handful of walnuts are enough to increase your overall health and make you a better athlete.

Walnuts

Here is why walnuts make for an athlete’s best friend.

Amino acid
Amino acids are required for the upkeep of cells and muscles. In fact, it forms a large part of our body’s cell structure. Walnuts contain an amino acid known as L-arginine, which is required to maintain muscle health. This amino acid converts to nitric oxide, a compound that causes blood vessels to dilate. This improves blood flow to the various muscles and reduces the risk of tearing.

Omega 3 fatty acids

Walnuts consist of omega 3 fatty acids that are required to maintain heart health. It reduces inflammation and helps with the conversion of fat to energy. In fact, walnuts are regarded as the number 1 vegan substitute for fish oils, as they can contain just as much fatty acids. Omega 3 acids are also said to enhance exercise performance. You will be able to exercise for longer hours.

Nutrients

Walnuts are rich in multiple nutrients including B vitamins and zinc. These aid in keeping the immune system healthy. You will fall sick less often and be able to perform better.

Almonds

Almonds are the second best nuts to add to your diet. They are just as nutritious as walnuts, if not more.
Here is what makes almonds good for your body.

Calcium

Almonds contain a high dose of calcium that is required to maintain strong bones. Just by nibbling on a few almonds you will be able to increase the calcium content in your bones and prevent them from drawing from your bloodstream.

Fiber

The fiber content in almonds is extremely high, making it ideal for athletes. Fiber is not digested by the body and tricks it into working hard to digest it. This causes the body to up its metabolism and assists with improving digestion.

Protein

Almonds have a fair amount of proteins that can contribute to your daily requirement. Munching on a few before and after your workout session can leave you energetic and help your muscles recover faster.

Magnesium

Magnesium is an important component of the body and especially required by athletes to remain healthy. It helps in enhancing the release of testosterone and controlling cortisol thereby enabling better performance.
Both walnuts and almonds can be added to smoothies or toasted and sprinkled over salads.

Sweet potatoes

The next vegan super food to add to your diet is sweet potatoes. Here is why you should make it a big part of your daily diet.

Energy

Sweet potatoes provide you with truckloads of energy. Regardless of the sport you play, you are sure to experience a marked difference in your energy levels through the consumption of sweet potatoes. The energy will be consistent and last throughout the day.

Vitamin A

Sweet potatoes are loaded with vitamin A and in fact, can meet 100% of your daily requirement. Vitamin A is an essential antioxidant that is needed to boost your immune system. It checks infections and keeps you healthy from the inside out.

Inflammation

Sweet potatoes control inflammation to a large extent. Athletes run the risk of suffering from muscle inflammation. The best way to deal with this is through the consumption of sweet potatoes. Not only do they control inflammation but also help in reducing non-contact injuries.

Glycemic index

High glycemic foods are those that spike up blood sugar levels in your body. Although this might seem ideal for an athlete, it is important to avoid such foods as much as possible as it can lead to the development of diabetes type 2. Sweet potatoes happen to curb the release of sugars and control insulin levels in the bloodstream.

Complex carbs

Sweet potatoes consist of a set of complex carbs that are not easily digested by the body. This makes it an ideal food to consume post workout, as the body will continue to burn fat. It also helps in adding back some of the lost energy, so that you have enough left to carry out the remaining chores.

Magnesium and potassium

Sweet potatoes contain magnesium and potassium, both of which help in controlling muscle spasms. They also help in controlling cramps and improve muscle function. Any injured muscles will recover faster thereby enhancing your performance drive.

Seeds (Chia and Sesame Seeds)

Chia seeds

Chia seeds are very nutritious and can provide athletes with sustained energy. They are favorites among runners and gym goers. Here are some of its health benefits.

Dehydration

Chia seeds have the capacity of holding almost 30 times their weight in water and can, therefore, provide the body with consistent hydration. They are ideal for athletes and exercisers who work out in humid climates and require more hydration than others.

Joint aches
Rich in omega 3 fatty acids, Chia seeds help in creating a lubricating barrier between joints. This helps in reducing inflammation and facilitates movement. These oils also help in controlling hyperactivity and hypertension.

Weight loss

Since these seeds absorb far more water than their capacity, they can be consumed to feel fuller for longer. Just a handful will do the job and you do not have to worry about feeling puckish in between meals.

Recovery

The amino acids found in Chia seeds can help in accelerating recovery time. It can decrease the time taken by your muscles to recover from soreness. They are therefore best eaten as soon as you step out of the gym, or finish your exercise routine. A cup of Chia seeds can leave you with 10 grams of fiber.

Sesame seeds

Sesame seeds are the next best seeds to add to your diet. They might be tiny but are loaded with nutrition. Here are some of the health benefits provided by sesame seeds.

Calcium

Sesame seeds are a storehouse of calcium. Calcium is important for all athletes as it can easily deplete during workouts. 30 grams of sesame seeds can provide the body with 350 grams of calcium. This makes for nearly 40% of the daily requirement.

Iron

Iron is required by the body to produce hemoglobin that transports oxygen to the different muscle tissues. 30 grams of sesame seeds can provide you with 5 grams of iron, which happens to be 60% of the daily requirement for men.

Zinc

As per studies, athletes and bodybuilders have a high risk of developing zinc deficiency. This can lead to fatigue, reduced endurance and brain fog. Sesame seeds, being rich in zinc content, can solve this problem once and for all. You will feel energetic and experience enhanced performance.
As you can see, chewing on a few chia and sesame seeds on a day-to-day basis can help you enhance your athletic performance.

Banana

Rounding up the list of superfoods is the humble banana. Bananas are an athlete’s ideal food as they are loaded with vital nutrients. They are as follows.

Potassium

Bananas are rich in potassium content. A single banana has 450 mg of potassium, which makes for 14% of your daily requirement. Potassium helps in controlling blood sugar levels and can enhance heart function. Potassium can protect your heart by curbing high blood pressure. Athletes have the tendency of feeling dehydrated quite often. The best solution is to consume a banana as it acts as an electrolyte and balances body fluids. Potassium can also greatly reduce the occurrence of muscle cramps and contribute towards the development of stronger, leaner muscles.

Carbohydrates

A single banana can contain 30 grams of carbohydrates, thereby making it ideal for athletes. Consuming half a banana before a workout session will ensure that you have enough energy to last you through the day. You can follow up your workout with another half in order to add back some of the lost energy. As per experiments conducted on gymnasts, bananas helped in improving their reflexes. Those who consumed a banana before their balance beam routines were able to stave off falls.

Vitamin C

A single banana can provide you with 15% of your daily vitamin C requirement. Vitamin C is an important component required to strengthen muscles, ligaments and tendons. It is also responsible for increasing immunity and providing fast relief from wounds- acquired while working out. It is also responsible for synthesizing adrenaline required to carry out day-to-day exercise routines.

Bananas are easily available and quite cheap. You can consume half a large banana before your workout, and one after.

Conclusion Superfoods are great for your body because of their nutrition content. It will do wonders for your health and energy. Not just that, it will also speed up your workout recovery time! At the same time, you can strengthen your mind as well as build lean muscle. When it comes to working out, endurance, strength and recovery are the most important parts of the puzzle. I hope you develop the body of your dream and excel in your sport. Good luck!
Do You Want To Learn The Secrets To Achieve Your Dream Body – Vegan Style?

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50 Tips on enlightening your spiritual side

1. Read uplifting books. Spend time each day reading a book that encourages and inspires you. It can be biographical, fiction or nonfiction. Check the library, they often have an inspirational section.

2. Meditate for 15 minutes a day. This can be prayer, but it does not have to be. Take time to center yourself and meditate on a thought, phrase, or image. This will help you connect to your deeper self.

3. Quite your mind through meditation. Allow your thoughts to flow freely. Not judging them, not holding on to them, just let them flow.

4. Think positive. Positive thinking uplifts the spirit and lightens the soul. It allows your inner person to breathe without the weight and stresses of the world.

5. Be thankful. Spend a few moments each day reciting what you are thankful for. It can be material things or even people. If they are people, take a moment and write them a note letting them know why you are thankful for them.

6. Develop tolerance. Not everything can be the way you like it. Learning to tolerate the tough times allows you to enjoy the good times even more.

7. Be patient. Both with yourself and with others. Spirituality is a journey and will take time. Everyone is on a different path and going at a different speed. Let things come to you.

8. Learn your strengths and amplify them. Find out what you are really good at and do it even more. The more you do it the stronger you will get. Accentuate your best quality, do not downplay it!

9. Find your spiritual passion. What is it that your spirit hunger for? Is it peace? Helping others? Contentment? Whatever it is, search for what drives you and seek to fulfill it.

10. Accept your spiritual side. Do not let the world take your spirit away. We are all spiritual beings, except that part of you and begin to explore it.

11. Journal. Take time every day or every other day to write down your thoughts and dreams. Make the journal your own, you decide how to write and when to do so.

12. Pray. A spiritual connection with a greater spirit can help guide you through the uncertainties of life. It is also a great way of relieving stress and giving things over that you have no control over.

13. Be around spiritual people. Good company creates good morals. Pick your friends wisely, if you want to be more spiritual, choose to be around people that are spiritually minded, it will rub off.

14. Listen. Take time to slow down and listen to what the universe is saying to you. Also take time to listen to that messages you are sending to yourself.

15. Slow down. Turn off the TV, radio and computer. Take a stroll outside or set aside a weekend without electronic distractions. Allow yourself to be a receiver.

16. Get in a routine. Start the morning off with some mediation and prayer; it is a great way to start the day. End the day with some quiet time to reconnect.

17. Begin practicing spiritual disciplines. Disciplines such as prayer, reading holy texts, and fasting is great ways to begin to explore your spiritual side.

18. Search for what hinders you. Look inside yourself and examine your thoughts and beliefs. Are certain thoughts getting in your way of becoming more spiritual? How can you combat those thoughts?

19. Take care of yourself physically. The spiritual and the physical are intrinsically linked together. Taking care of your body e.g. getting plenty of rest, eating, exercising, in turn, primes you to take care of your spirit.

20. Find a spiritual guide. Look for someone that has been down the path that you want to go do. Ask them to walk the road with you and guide you down the difficult passages.

21. Surround yourself with inspirational sayings. Printouts posted around your bedroom or quotes are written on the bathroom mirror can help keep you centered and focused throughout the day.

22. Surround yourself with inspirational images. This can be landscapes, people, statues, or artifacts. Create a spiritual environment and spiritual growth is soon to follow.

23. Get involved in service to others. Serving others is a great way to get in touch with the common condition of humanity. It serves a deeper need in all of us to be significant and make a difference.

24. Give time. It could be just taking time to listen to a friend in distress or helping someone alongside the road. Put your schedule on hold for a second and invest in others.

25. Give money. Sacrificial giving has been a tenant of many spiritual paths for thousands of years. It is a constant reminder of our responsibility to others and the futility of living for wealth.

26. Stay connected. Find a group of believers that are of similar mind to you. Spend time with them weekly and use them for spiritual guidance and support. The world is much too hard to take on by oneself.

27. Ask for help. We often have needs that need to get met that we wait around for other people to meet, thinking they should do it naturally. Well, most of the time we have not because we ask not. Ask.

28. Set goals. Write down a description of where you want to be on the spiritual journey. Be as specific as possible. Then map out how you think you could get there. Share it with a friend for some feedback.

29. Identify what distresses you. Do an internal check and find out what things (behaviors, thoughts, feelings) are getting in your way of becoming more spiritual.

30. Set boundaries. Allow yourself to be your own person. Be kind, caring and gracious, but be no one’s doormat. Service is given, not taken.

31. Connect with nature. Take a nature hike or go camping for a weekend. Enjoy creation and marvel at the natural wonders of the world.

32. Let go. Let go of bitterness that has been brewing inside of you for many years. It does nothing but poison your life.

33. Be purposeful. Live life with gusto. Have a purpose in life and fulfill it. Look at the many roles you have in life and try to be the best at each role.

34. Unplug from life’s electronics. Take a weekend and unplug. Unplug the TV, turn off the cell phone, leave the computer off and click the radio off. Spend time-related to others or resting.

35. Take a spiritual retreat. This can be on your own or with friends or a church group. Be encouraged and take some reading material and a journal.

36. Go to a workshop or seminar. There are almost always free spiritually based seminars and workshops going on. Find one that interests you and check it out. You might just learn something new.

37. Reconnect with your past. Where have you been in life? What challenges have you overcome? Who was important in your upbringing? Let your heart guide you in how you respond to these questions.

38. Consider where you are burning out. Burn out is a major cause of spiritual depression. Find out where all your energy is leaking out. Perhaps you just need to take a break from it.

39. Address myths you believe about yourself. Our mind is always making up stories about ourselves that are not true. Combat those myths with truths that you know from reality.

40. Find truth in yourself. For many people, their spiritual journey starts within. Self discovery can lead to a spiritual revelation.

41. Talk to many different leaders of faith. Get as many perspectives on spirituality as you can. They are usually all to ready to share.

42. Go to the library. It’s a cheap way to get your hands on all kinds of religious and spiritual material.

43. Accept grace. Grace is getting something that one does not deserve. Accept forgiveness.

44. Be merciful. Overlook the follies and mistakes of others, as you would like them to do to you.

45. Challenge yourself and your own beliefs. Write down your core beliefs then begin writing why you believe them.

46. Sing. Singing is the outlet of the soul. If lights the spirits and endears the soul.

47. Use your talents. Find ways to serve other using your talents.

48. Keep it simple. Simple is the best way to go, do not get your mind working on too many concepts or involved in too many activities. One or two at the most will do.

49. Find forgiveness for yourself. The journey to spiritual enlightenment begins with forgiving yourself for past missteps. Let go, learn from it, and move on.

50. Take your journey one day at a time. You cannot become Gandhi or Mother Theresa overnight. Be patient with yourself and enjoy every day as they come.

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A man should manifest a steady, spiritual leadership in the family

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June 14, 2018 - Gallipolis Daily Tribune

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For me, losing weight, exercising may require a spiritual awakening

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June 14, 2018 - Lexington Herald Leader

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Neural Scans Show What Spiritual Experiences Look Like in the Brain

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June 12, 2018 - Inverse

People have had spiritual experiences for thousands of years — through religion, meditation, and sometimes psychotropic drugs. But the digital age has reshaped our relationship toward transcendence: Movements like transhumanism turn to technology to...

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June 15, 2018 - Elevated Existence Magazine

Each month, a ton of new spiritual and self-help books hit the market. It's easy to get overwhelmed or miss out on some new releases. I created Elevated Existence Monthly Book Picks to help narrow down your search, and make sure you don't miss some...

7 odd foods that KILL your abdominal fat (surprising fat-fighters)

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August 14, 2018 - Baylor College of Medicine News (press release) (blog)

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Lose belly fat: 10 scientifically proven ways to slim down your stomach

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August 13, 2018 - 9Coach (blog)

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Why Belly Fat Is Dangerous — And Not Just For Overweight People

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July 30, 2018 - KERA News

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Belly fat linked with higher heart disease risk

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July 26, 2018 - Harvard Health (blog)

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July 17, 2018 - POPSUGAR

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August 14, 2018 - Markets Insider

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August 13, 2018 - Diagnostic Imaging

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July 19, 2018 - POPSUGAR

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50 quick tactics to improve your wealth

1. Take time to plan. Invest time in working out a long-term and short-term financial plan. The worst thing one can do is start trying to accumulate wealth without a real idea of what they are going to do tomorrow.

2. Invest wisely. Research stocks and know the amount of money you are willing to lose. High return equals high risk. Stay diversified and you should not be disappointed.

3. Pay yourself first. One simple word, save. Before you pay rent, bills and the like, pay yourself that is why you work. Take it out of the money been before it gets passed around.

4. Use cash. Using cash not only gives you bargaining power, but it also brings spending to a more tactile experience. It is much easier to impulse buy with a card, but counting out the cash is a bit harder to do.

5. Do not depend on a credit card. Credit cards are not bad in and of themselves, but if you are relying on a credit card to pay your rent or bills, then you have a serious problem. Get on your feet first.

6. Pay off debt. Get the monkey off of your back and pay off those outstanding credit card bills or your student loans. Your personal net worth will never increase until the debt is g-o-n-e.

7. Pay cash for big-ticket items. This makes you save and think about whether or not you really need that 80-inch plasma TV. It also gives you bargaining power at the check out stand. Try it, it works.

8. Shop around. Prices on big ticket items and even cars and comparable houses vary from street to street. Know what is the going rate in a given area for a given item.

9. Give to charities. Read any book about people who were able to amass a ton of wealth and they will say that they gave to charities on a consistent basis. Karma, anyone?

10. Budget. Take control of your money, do not let it control you. Budgeting allows you to tell your money where to go and what to do. It is the single most helpful practice to get into on one’s way to becoming wealthy.

11. Practice. Try out a budget for a month or two weeks. Did it work for you? If you cannot stick to it, then toss it. A budget has to work to be beneficial.

12. Find out what you are spending your money on. Track all your spending for a month, cash, checks and automatic debits included. Find out what is important to you by where you send your money.

13. Set financial goals. Whether it is saving $100 a month or having $30,000 in savings. Set the goal, write it down, and keep track of your progress. Every one cent counts.

14. Most goals in a place that can be seen. Make a poster or computer printout of your goal and put it somewhere you can see it every day. This will keep you focused on your financial goal.

15. Be thrifty. Every penny counts. Scour the newspaper for sales. If you can get something used, do it. Reuses and recycle as well.

16. Swallow your pride. Pride comes before a fall. Learn that you are not perfect and that you may have to change your standard of living to a lower status to attain a higher status later on.

17. Bargain shop. There are tons of stores that offer great deals. Calculate the time and gas it would take to get from each sale. Some bargains are worth the time and drive, others are not.

18. Barter. Do you have something, an item or a talent that allows you to barter your time or services for something else? Tree trimming or cookie baking for a new entertainment center? You betcha.

19. Make a deal (even at Wal mart). Just about every store will allow for some haggling. Find the right manager and decide what you are willing to pay. The floor model may have a scratch on the back that will save you a couple hundred bucks. It never hurts to ask.

20. Be prepared to walk away. If you cannot come to a win-win bargain with a seller, be prepared to walk away, and then do it. If you are not willing to walk away, your bargaining power is cut by half.

21. Know your limits. Know how much you can afford to spend on an item before you go into to purchase it. If the price is out of reach, then move on. You are actually saving money then.

22. Give yourself some blow money. Allow yourself to have the freedom of being able to spend money on silly and frivolous things. A shoestring budget will do nothing but choke you. Allow for some cushion and some fun!

23. Think positively. Most of the time we tend to concentrate on what we do not have or cannot have yet. Focus on your blessings and the things you do have, more than likely you are already blessed beyond reason!

24. Be choosy, it’s your money. You are in control of your money. Do not let people guilt trip you into buying a million brownies for the rhino scout club. You choose what to spend it on.

25. Be patient. Building wealth takes time. It may be slow going at first, but once building wealth becomes a snowball, you will really start seeing some differences. But be patient in the beginning.

26. Be an expert. Learn all you can about money markets, insurance, and products that you want to buy. Consumer reports is a great resource and well worth the subscription rate.

27. Long haul investing. The stock market has NEVER lost money over a thirty-year span. Long-term investing is safe and has solid returns.

28. If it sounds too good to be true, it is. From your co-worker’s money making scheme to the Hybrid car for less the $5,000, if it doesn’t make sense, then don’t buy it. Trust your instincts.

29. Gauge your wealth in more than cash. Cash is only one part of wealth. What about cars, homes, boats, and properties that you may own?

30. Be content. Contentment leads to great gain. Always being hungry for more will only leave you famished in the end. Learn to accept what you have, then more will come.

31. Set 3, 5, 10, 20 year goals. It is important to keep short-term goals that are reachable to keep you motivated, but you also need a longer-term goal to make sure you end up where you want to.

32. Find out what is important to you. Is it cash in the bank? A nice home? A ranch with emus? Discover what you really think wealthy is for you, not what the world tells you is wealthy.

33. Talk with a financial advisor. Many credit unions and some banks even have them on staff and if you are a member, you can talk with them for free. You share your goals, they do the numbers.

34. Work off debt. There are actually some government programs that will forgive your government loans by trading work hours. It is definitely worth looking into.

35. Know how your bank works. Read the small print on your bank statement. What are they charging you for? Can you get ATM fees returned by using a direct deposit? This can save you up to $50 a month.

36. Budget to live on 70% of your income. The rest of your money should go to shavings, investing, and charity. If you can get by on 70% of your income, even an economic hardship should not through you for a loop.

37. Keep an attitude of gratitude. Be thankful for what you have and the opportunities that you have been given. A rancid attitude of entitlement will close the doors of opportunity very quickly.

38. Find some way to make money doing what you love. Everyone has to work and make money, sometimes it is doing what we love, but most often we just tolerate it. Find ways to turn your passions into money.

39. Stay focused. The new care that comes out in the spring or that big plasma TV sale can set your goals back months. Keep focused on the prize.

40. Keep the big picture in mind. Even if you blow your budget for a week or a month, keep on track. Do not through away your long-term plan. Even two steps forward and one back means progress.

41. Keep visual reminders of your goals and dreams. Create a vision board to keep you motivated for your goals. Images are powerful reminders of what you are working so hard to achieve.

42. Simplify and remove clutter from your life. This means not only material things (like that old Pinto in the backyard) but also things that needlessly consume your time. Keep life simple.

43. Find out what is important. For some people, it is the thrill of the hunt that is important, medium to high-risk investments might be okay for them. For others the goal is security, low-risk investments would then be the way to go.

44. Make choices daily. Do not live in the past of life for tomorrow. Take control of today and make the choices for today. Do not borrow trouble.

45. Institute a cool off period for impulsive buys. You see it, you want it. Write it down, take a picture of it. Then go home. Post in on your fridge and wait ten days. If you still want it at that point, then begin to plan to buy it.

46. Don’t shop hungry. Shopping while hungry lessens your will and resolve to stick to a budget, and you also end up buying more expensive and less healthy foods.

47. Stay educated. Get a subscription to consumer reports. Spend time online reading reviews of products and services. Ask around at work for advice before a purchase. Knowledge is power.

48. Stay true to yourself. Do not get caught up in other peoples dreams and schemes. You have your plan and what you want in your life. Do not let someone else take control of that.

49. Do not look the part, be the part. Act the part, save, be thrifty, be educated and the rest will come.

50. Get excited and build momentum. The more headway you make, the more momentum builds behind you. The more you save, the more debt you pay off, the more you can save and the more you can pay off debts. It’s a snowball effect.

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Spiritual crisis: Philosophy, paranoia collide in 'First Reformed'

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June 15, 2018 - Albuquerque Journal

The pastor of a historic church in a rustic area of upstate New York, Ernst Toller (Ethan Hawke) is facing a spiritual crisis. An old-style Protestant house of worship, his First Reformed Church has a tiny congregation, drawing more tourists than...

We now know what a spiritual awakening looks like inside the brain

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June 14, 2018 - Big Think (blog)

Might not science inform spirituality and vice-versa? One problem is, there's a great range of opinions on what exactly spirituality is. It also varies across cultures and has been interpreted differently at different times in history. Generally...

'I am a spiritual healer': Uthando Nes'thembu's Musa Mseleku

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What happens in the brain during a spiritual experience?

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June 9, 2018 - Medical News Today

Due to the fact that the concept of "spirituality" can be understood in so many different ways across cultures and individuals — and that whatever someone may term a "spiritual experience" can stimulate the brain in very complex ways — it has been...

A man should manifest a steady, spiritual leadership in the family

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June 14, 2018 - Gallipolis Daily Tribune

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Spiritual notes

June 15, 2018 - Altoona Mirror

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For me, losing weight, exercising may require a spiritual awakening

For me, losing weight, exercising may require a spiritual awakening

June 14, 2018 - Lexington Herald Leader

Ladies and gentlemen, you can't see it yet, but you might be beholding the improved, svelte, health-conscious me, a mere celery-crunching shadow of my former self. Recently, I became the object of an uncoordinated, serial intercession. Within a span of...

Neural Scans Show What Spiritual Experiences Look Like in the Brain

Neural Scans Show What Spiritual Experiences Look Like in the Brain

June 12, 2018 - Inverse

People have had spiritual experiences for thousands of years — through religion, meditation, and sometimes psychotropic drugs. But the digital age has reshaped our relationship toward transcendence: Movements like transhumanism turn to technology to...

Elevated Existence June 2018 Spiritual and Self-Help Book Picks

June 15, 2018 - Elevated Existence Magazine

Each month, a ton of new spiritual and self-help books hit the market. It's easy to get overwhelmed or miss out on some new releases. I created Elevated Existence Monthly Book Picks to help narrow down your search, and make sure you don't miss some...

Young, Wealthy Americans Want to Leave a Socially Responsible Legacy

Young, Wealthy Americans Want to Leave a Socially Responsible Legacy

June 28, 2018 - ThinkAdvisor

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A Trump attack on an Amazon 'scam' is dividing wealthy Democrats and Republicans: CNBC survey reveals

A Trump attack on an Amazon 'scam' is dividing wealthy Democrats and Republicans: CNBC survey reveals

June 28, 2018 - CNBC

That wide gap between Democrats and Republicans on the issue was partially a function of wealthy Republicans not wanting to answer the question. Twenty-five percent of wealthy Republicans said Amazon has neither hurt nor helped the U.S. Post Office,...

Wealthy widow to be evicted from $10M Pierre Hotel pad

Wealthy widow to be evicted from $10M Pierre Hotel pad

June 29, 2018 - New York Post

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June 28, 2018 - MarketWatch

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Wealthy Canadians hiding up to $240B abroad, CRA says

Wealthy Canadians hiding up to $240B abroad, CRA says

June 28, 2018 - CBC.ca

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Wealthy Millennials Fuel Impact Investing Gains

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June 26, 2018 - Barron's

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Australian funds to target Asia's wealthy after new legislation

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June 29, 2018 - International Investment

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Wealthy Americans are just as scared about rising healthcare costs as everyone else

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June 28, 2018 - Employee Benefit Adviser

Even affluent Americans are concerned about how they will pay for their healthcare costs in retirement. Seventy-three percent of affluent, older adults, who make $150,000 or more a year, list out-of-control healthcare costs as one of their top fears in...

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Even Wealthy Americans Are Worried About Healthcare in Retirement

June 27, 2018 - Motley Fool

In fact, 73% of wealthy older adults say that out-of-control healthcare costs rank highly among their greatest retirement-related fears. That's the latest from a Nationwide Retirement Institute study, which also found that 53% of well-off older...

50 Proven Ways To Improve Your Relationship

1. Be yourself. Authenticity is the key to growing a relationship. If you cannot be yourself then you end up playing a charade that ultimately will end badly for you.

2. Be honest. No one likes being lied to and a relationship built upon lies will create an environment of distrust. It is better, to be honest, and upfront, then try to weasel out of a lie later on.

3. Know your values. Spend time examining the type of person that you are and the type of person that you would like to be. If these ideas are not congruent with your current relationships that it is time to do some examination.

4. Schedule Time. Relationships take work. It is important to schedule time with those that you care about. It shows them that they are important to you. It also ensures that you both have time to stay connected throughout the busyness of the life.

5. Touch. The power of touch is amazing. A hug, handshake, holding hands, or even a kiss when appropriate can make all the difference in the world. Reach out and touch someone.

6. Create space. Everyone needs space and space is not a bad thing. It gives a person the area to be themselves and to be an individual.

7. Learn to listen. An active listener is focused on what the other person is saying and is not concentrating on their own snappy comeback.

8. Learn how to be heard. Good speakers are able to order their thoughts and emotions in ways that can be understood. Speak in small segments and ask for feedback to see if the listener understands you.

9. Know the differences. Men and women are different. Moms and dad are different. Find out what those differences are and celebrate them. Differences make life interesting and exciting.

10. Give space. Know when to give your loved one the space they need to cool down after an argument. Let them know that you are there for them when they are ready to talk, but do not pursue them.

11. Give time. Dedicate yourself to spending quality and quantity time with those that you care about. Money is fleeting, but time can be controlled and given.

12. Avoid debates. To most issues, there are two sides and never the twain shall meet. Learn what is important and what you can agree to disagree about.

13. Remember that you’re on the same team. If you approach topics and discussions with the thought in mind that you both have to win for one of you to win, it will help both of you gain insight and understanding to the other.

14. Create shared traditions. Find something that you can do together that neither one of you bring from your home. Make it just yours.

15. Use the element of surprise. A surprise kiss, card, or act of kindness can cover a multitude of sins.

16. Laugh together. Laughing not only releases various amounts of dopamine, but it also relieves stress and creates a shared moment.

17. Share emotions. Many arguments can be avoided if you share how something made you feel with the person you care about. Feelings drive actions.

18. Cuddle time. Spend time getting close and enjoying non-demand touching. A movie and popcorn can create great cuddle opportunities.

19. Do things just because. Do not keep score, returning good action for good action. Do something for the one you care about just because you can, without any strings attached.

20. Have a special greeting. Guys have special handshakes; girls often kiss checks or hug. Find a special way to great your loved ones that show that they are individually valued by you.

21. Passion. Sex is important in a relationship. Ask your partner what turns him or her on the most. Share fantasies. The best place to do this is NOT in the bedroom, but while you are out for a walk or working in the yard.

22. Learn about your partner. Interview them as if you were going to write a biography about them. Ask about their childhood, favorite teachers and the like.

23. Write them a letter. And mail it. Everyone loves to get mail, and everyone loves it, even more, to get mail from someone they care about. Just let them know you are thinking about them. It need not be fancy.

24. Show affection. First, ask your partner what affection is to them. There is no right or wrong answer here. Then, try to fill that need for affection for them.

25. Tell others what you like about them. We often only share what we like about people at their funeral after they are dead. Spend time each day sharing with people you care about what exactly you like about them. Be specific.

26. Compliment the other person. Compliments do not build a strong relationship, but they sure can keep it from squeaking. Be honest and be nice.

27. Find their special need and fill it. Everyone has one or two special needs that they value more than any other need. Find out that need in your partner then seek to be the one they can come to get it filled.

28. Be kind. Sounds simple, and obvious, but we are often kinder to strangers than we are to those we care about because we do not want to seem rude. Be kind to those you care about first, the others in your life can wait.

29. Find a hobby to share. Having an activity that you can share will create shared memories and moments that can carry you through tough times.

30. Find out their love language. People try to express their love in different ways, some by service, some by touch, and others by their words.

31. Read a book together. It can even be the same book. One highlight in blue the other in pink. Things shared that are important to both are in purple, now discuss!

32. Share childhood moments. Most people have moments in their childhood that were significant to them. Take turns sharing such moments and enjoy the closeness that it brings.

33. Share responsibilities. Help each other out and lend a hand. There is no competition or scorekeeping in a relationship. It is a team effort!

34. Buck tradition, find a good fit. If one likes to do the dishes or one likes to stay home and the other likes to work, so be it. Do not worry about what society says one person should or should not do. Find out what works best for you, then do it.

35. Say you’re sorry. The infamous words we long to hear and are afraid to utter. These three words can quickly deflate any argument, especially if said with sincerity and love.

36. Take care of yourself physically. Know when you need to take a break, get some rest or get a bit to eat. Relationships work 100% better when both partners are well rested and well fed.

37. Take care of yourself mentally. Everyone has a mental breaking point. Know yours and share that point with your partner. Let them know when you need some space and what they may need to do or not do to help you out.

38. Take care of yourself emotionally. When emotions run wild, all logic is out the window. It is healthy to cry, to be angry, disappointed, and frustrated. Just do not hold it all in and let it all out at the same time.

39. Face spirituality together. Often this is the one thing couples discuss last. Whether you share beliefs with your partner or not, this is a discussion that is a must.

40. Leave baggage behind. It is okay to share things from the past, but drudging up old skeletons is no way to build a relationship. Leave your past behind you.

41. Create realistic expectations. Share with the one you care about your expectations for the relationship. Then as them to do the same. Then discuss which ones might be far-fetched and which ones might be closer to reality.

42. Create a warm fuzzies box or folder. Keep cards, letters, and mementos from your relationship in a box or folder that is easily accessible. This will help you through those rough times.

43. Control anger. Do not let anger control you. When you feel yourself getting angry, let your partner know what is going on for you and call a timeout. Then return to the conversation when you have had a chance to cool off.

44. Control finances. Children, sex, and finances are the top three reasons couples get divorced. Budget together as a team. Share the burden and responsibility.

45. Forgiveness. Forgive and be forgiven. No one can forget the past, but you can stop holding it against them. Learn from the past and move on.

46. Learn to fight a good fight. Fights are not always bad things. Refrain from name calling, putting down, and needling sensitive areas of the other person. It ups the ante so to speak.

47. Find mentors. Look for people who exemplify the type of relationship that you want. Ask them how they do it and see if they will help you do the same.

48. Family history. Overview of each other’s family history. Understanding leads to empathy.

49. Keep in touch. By email or phone or through notes, let each know that you are thinking about the other throughout the day. Just a quick I’m thinking of you will suffice.

50. No jealousy allowed. Jealousy will rip a relationship apart quicker than a starving man on a Christmas ham. Talk about your feelings, rather then let them brew until they turn into jealousy.

How to Improve Your Relationship

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Improve Your Relationship With Your Kids With Communications Expert Rachel DeAlto

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June 12, 2018 - KTLA

Communications and Relationship Expert Rachel DeAlto joined us live with tips for parents on how to improve your relationship with your kids over the summer. She will have advice for elementary, middle school and high school parents. For more...

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May 28, 2018 - KING5.com

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June 7, 2018 - Bustle

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June 6, 2018 - Metro

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How to get better health

1. Move more. Even small movements can make tremendous amounts of difference. Instead of using the remote, get up and change the channel. Simple, small things make long-lasting change.

2. Cut fat. Start by buying lower fat milk or trimmer meats. Those are two easy ways to start cutting back on fat, and you will never know the difference.

3. Quit smoking. Smoking has proven to take 10 years off of your lifespan. By quitting smoking you will feel better, have more energy, and loss that smokers a cough as well.

4. Reduce stress. This is a tough one and a big one for most people. Reducing your stress means either cutting stressful situations out of your life or dealing with stress differently. Incidentally, exercise can do both.

5. Protect yourself from pollution. If you work in a toxic environment, where proper ventilation gear. If you live in an area with lots of ozone warnings, stay out of the sun during the afternoon. An ounce of prevention as they say.

6. Wear your seat belt. Sounds simple, right? But a simple act of buckling a seat belt can not only save your life, but it sends a message that you care about yourself.

7. Floss your teeth. All dentist say it, and few American do it. Flossing can really affect not only your quality of life but also your lifespan.

8. Avoid excessive drinking. A wine a day can keep the doctor away, but a keg will move you next door to the undertaker. Binge drinking is a killer on your liver, and on your life.

9. Stay positive. A positive outlook on life is one of the major characteristics of healthy people. Focus on the good in life, what is going right, and let the negative thoughts pass you by.

10. Wear sunscreen. Skin cancer can easily be avoided with just a few ounces of sunscreen (prevention). Save yourself some heart, and skin, ache.

11. Baby step changes. Make small changes that you can and will do. Healthy lifestyle changes are about what you will and won’t do, not about what you can and cannot do.

12. Buy whole foods. Whole foods contain all the nutrients and vitamins that are often lost during processing. They also often contain much more fiber, which is key to weight loss.

13. Start each meal with a mixed green salad. This will not only help you get your vegetable serving, but it will also cut your appetite and you will eat less of the main (often calorie-laden) course.

14. Avoid corn syrup. It’s the plague. Corn syrup has been linked to heart disease and cancer. It is also a super sugar that ups your chances of becoming diabetic.

15. Buy a new pillow. Many people do not realize that their lack of sleep can often be correct by a $20 pillow. If you have to fold your pillow to keep your head up at night, toss it.

16. Take time to stretch. Stretching not only increase blood flow throughout the body which gives you energy, it also keeps you limber and aids in the release of serotonin (the feel-good neurotransmitter).

17. Eat more fiber. Fiber makes you fill fuller as well as aids in digestion. Slowly increase your fiber intake, do not do it all at once, of you will be sorry.

18. Get plenty of sleep. Sleep is the big difference maker in life. A good nights rest helps you to feel better the next day and when you feel better and have less stress, you eat better as well.

19. Laugh. People who laugh for approximately 15 minutes a day tend to live longer, healthier, and happy lives. It can also help you lose up to 4 pounds a year, isn’t’ that a laugh?

20. Hug. The concept of the power of touch has been around for centuries. The act of hugging provides a sense of connecting and closeness that all humans need. It is also a great stress reliever.

21. Eat a least three balanced meals a day. Studies show that eating at least three balanced meals a day can curb that afternoon hunger and keep your metabolism high.

22. Ease up on the caffeine. Too much caffeine will run your nerves raw. It also has adverse long-term effects on your brain. Moderation is the key. If you have to have two pots of coffee a day, make sure the second one is decaf.

23. Enjoy a glass of wine. Red wine has been proven to lower risk of heart attack and coronary disease. Studies found this to be true with a glass of wine, not a bottle. Once again, moderation.

24. Let it all out. Have an emotional vomit session with someone. Keeping emotions in leads to emotional eating, which leads to depressed mood, which leads to more emotional eating…get the picture?

25. Focus on measurements, not weight. Actual weight varies from hour to hour and day to day. What is important is one’s waist size. For example, it is more important for a guy to have a waist size of 34 than to weight less than 200 pounds.

26. Do not drink to excess. Binge drinking wreaks havoc on the liver. Alcohol is also very high in calories. If you must drink, make it a light one, and don’t overdo it.

27. Get at least 30 minutes of activity a day. This can be walking, riding a bike, running, playing tennis or any other number of things. Get creative, you are probably already doing something active that you could increase the time on (and yes, house cleaning does count).

28. Think heart rate, not sweat. The myth goes that if you break a sweat then you are burning fat. That is not necessarily true. The true guide is your heart rate, get it up and get it up for several minutes in a row. Now that’s a work out.

29. Find your daily rhythm. Get into a rhythm for working out or eating meals. A healthy habit of working out first thing in the morning may be just the cure for that afternoon drowsiness.

30. Find a friend to work out with. But not a best friend. Working out with a best friend usually ends up in more talking and less working out. Take a walk. Getting out at least once a day to stretch your legs is great for the cardiovascular system. It is also a great mid-day stress reliever.

31. Enjoy the sun. The sun has many benefits, one of which is that it increases our mood and helps to fight depression.

32. Focus on the positive. Focus on what you did right or what you ate that was right instead of what you did wrong. Positive reinforcement leads to long-term change.

33. Drink plenty of H2O. At least eight, eight ounces glasses a day should do it. This is not only for overall health, but it also aids in digestion and will often cure that pesky afternoon stress headache as well.

34. Don’t fly to fads. Fads work, but only for so long. What you need is a lifestyle change, fads are expensive and change every season.

35. Join a group, online or in vivo. Having someone or some people to share your journey with will encourage you to stay at it even when the going gets tough.

36. Stay with fruits and veggies. You can never (or rarely) go wrong with a good mixed green salad or fruit bowl. They are packed with nutrients and fiber. They are the true superfoods.

37. Order a to-go box with your meal. Before you even begin munching down on that steak, cut it along with the side in half and put them in a to-go box. You will save money and calories this way!

38. Split a meal with a friend. Yet another way to save money and calories.

39. Drink water instead of soda. Replace one soda with a glass of water each day, or for every soda, you drink, drink a glass of water as well.

40. Take care of stress. Know your limits and listen to your mind and body. It will tell you when you’ve had enough. Rest, relax and take care of yourself. You are the only you that you have.

41. Get a checkup. See the doctor at least once a year for a good ole checkup. Especially as you age this becoming increasingly important.

42. Stick to fish. Fish is the wonder meat. Lean, mean, and full of protein. It also has the good Omega 3s that are so beneficial to our bodies.

43. The more colorful the better. This is a great rule of them whether you are eating out or at home. The more colorful a food is, the healthier it is for you. It’s a treat for your eyes and stomach!

44. Take time for yourself. If you meditate, do yoga, journal or pray. Spend time each day in one of these activities. They have been proven to lower stress and center your body and mind.

45. Exercise your brain. Read, do crosswords, or work riddles. Keeping your brain active is one of the best things you can do to ward off Alzheimer’s.

46. Green tea is good. Green tea is the wonder drink. As little as four servings a day can increase your metabolism and lower your stress.

47. Have a close friend to talk to. Everyone needs someone to be close to. Find that special someone to share your life with.

48. Park farther away. The few extra steps each trip can quickly add up to miles, which add up to pounds. A simple way to get more exercise everyday.

49. Take the stairs. If you work in a building with an elevator but only a few floors, take the stairs instead.

50. Eat high protein foods. High protein foods will make you fuller for longer and will stop those hunger pangs. You’ll be less urged to eat junk food and more inclined to eat healthier foods.

Tips for Starting a Healthy Lifestyle!

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Mental health services: How to get treatment if you can't afford it

Mental health services: How to get treatment if you can't afford it

June 5, 2018 - NBCNews.com

As the number of people diagnosed with mental health issues such as depression rises to new highs, the need for medical services to treat them is growing too. Approximately 56 percent of American adults with a mental illness do not receive treatment....

HealthWatch: Harmonicas for Better Health?

HealthWatch: Harmonicas for Better Health?

June 12, 2018 - WeAreGreenBay.com

Therapists say playing harmonica exercises muscles needed to pull air in and push air out of the lungs. It also strengthens abdominal muscles for a better cough, helping patients clear the lungs. Researchers are measuring health benefits over a 12 week...

Health tips for men: Get on the right track to better health | Martin Health for You

Health tips for men: Get on the right track to better health | Martin Health for You

June 5, 2018 - TCPalm

Many men fall short when it comes to a healthy lifestyle. But that's not a good reason to put off making changes in your life that can help lower your risk of some serious diseases. For Men's Health Month, here are some tips to put you on the right...

Russia's HIV/AIDS epidemic is getting worse, not better

Russia's HIV/AIDS epidemic is getting worse, not better

June 11, 2018 - Science Magazine

Some federal health officials even question the term epidemic. “This is a very large and very serious epidemic, and certainly one of the few epidemics in the world that continues to get worse rather than get better,” says Vinay Saldanha, the Moscow...

Get Healthy Carson City: Men: It's time to rev up your health

Get Healthy Carson City: Men: It's time to rev up your health

June 12, 2018 - Nevada Appeal

Start your journey to better health by taking small steps. Try one new positive behavior for the next six weeks and see how you feel. Consider saying "no" to super-sizing and "yes" to a healthy breakfast. Add at least one fruit and vegetable to every meal....

Going to the doctor in a group means better health for some patients

Going to the doctor in a group means better health for some patients

June 2, 2018 - Washington Post

Traditional medical appointments had little effect on the 55-year-old's health. Then he was offered a way to spend more time with his doctor. Gardner seized the opportunity. “I needed to do something or I probably wasn't going to make it to 60,” he said....

Medical community could play a greater role in suicide prevention

Medical community could play a greater role in suicide prevention

June 11, 2018 - ModernHealthcare.com (blog)

But such an approach would require changes in the way much of the medical community views mental health disorders. Lingering stigmas regarding behavioral health among healthcare providers and patients have been a barrier in terms knowing the signs...

Is Dairy-Free Ice Cream Actually Better for You?

Is Dairy-Free Ice Cream Actually Better for You?

June 12, 2018 - Health.com

Whether you're a part-time flexitarian, lactose intolerant, or a strict vegan, grab your spoon because it's now easy to find oodles of non-dairy options that lack animal products—but not flavor. Non-dairy is now the fastest RELATED: Is Ice Cream...

Meds, Mindfulness and Motivational Interviewing: Mental Health Care is Evolving

Meds, Mindfulness and Motivational Interviewing: Mental Health Care is Evolving

June 12, 2018 - WKSU News

Part IV (June 18): Mental-health treatment can be expensive, and the financial incentives may be a barrier, rather than incentive. Part V (June 25): Police and the courts are increasingly on the front-line of mental-health care, and are getting better...

How to stay healthy and fit

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As requested, here are some tips for staying fit and healthy during the work or school year. Like I said, please don't feel you have to be or look a certain way when it comes to health. Go...


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Region health experts offer tips to stay safe and fit outside in the winter

Region health experts offer tips to stay safe and fit outside in the winter

February 14, 2018 - Kokomo Perspective

suffering from (a lack of) kinesthetic and tactile stimulation from the diversity of the outdoors. It's healthy for human beings to have that variety of experiences.” Kallus says being outside with family is beneficial, too. “There's satisfaction...

How winter warriors can stay fit, healthy and injury-free

How winter warriors can stay fit, healthy and injury-free

February 6, 2018 - New York Daily News

So now is the time to think about how to stay fit and healthy, whether on the ski slopes or just when shoveling your stoop or driveway. Performing any type of exercise in cold weather puts more strain on the body. That's part of the reason skiers are...

Physical exercise is more important for health than weight, study reports

Physical exercise is more important for health than weight, study reports

February 13, 2018 - ZME Science

All in all, the results show that physical activity is much more important for the general health of people with severe obesity but, despite what that glam magazine might tell you, you don't have to lose weight to be healthy — all you need to do is...

Coaches are in a powerful position to help kids stay healthy 02/14 ...

Coaches are in a powerful position to help kids stay healthy 02/14 ...

February 14, 2018 - Soccer America

"Are you as a coach demonstrating that you value your players not just for their performance on the field?" -- Danielle Slaton. On-field injury recognition, coping with multiple-game weekend play, overuse injuries, and the benefits of introducing...

How walking the last Metro stop could help you stay fit and healthy

How walking the last Metro stop could help you stay fit and healthy

February 4, 2018 - ChronicleLive

Dr Glen Rae, Clinical Lead for SIMS, said: “Regular exercise, in combination with a well-balanced diet, is the best way to keep all parts of your musculoskeletal system strong and healthy. Wallsend Metro station (Image: Newcastle Chronicle). “We were...

'Get Fit at Home' looks to help locals stay healthy

'Get Fit at Home' looks to help locals stay healthy

February 1, 2018 - Kosciusko Star Herald

Simple exercises following the theme “Get Fit at Home” were demonstrated for a group at the Attala County Library by personal trainer Sammie Jo Pomeroy. ---. The content you're trying to view is available for Premium Content Subscribers only. Online...

Tips and tricks to staying healthy, fit and safe

Tips and tricks to staying healthy, fit and safe

January 27, 2018 - Greensburg Daily News

As the holidays wind down, and people are recovering from all the chaos brought on by the winter season, they find that their motivation to stay active is lacking. Some experience depression or feelings of anxiousness over expenses that accumulated...

More companies paying employees to stay fit, healthy

More companies paying employees to stay fit, healthy

January 23, 2018 - fox8.com

Getting paid to stay healthy and shed some pounds sounds pretty good, and it turns out some companies across the U.S are helping their workers do just that. The movement is called Preventative Care, the New York Post reports, and it may be one of the...

5 healthy hacks for a romantic Valentine's Day

5 healthy hacks for a romantic Valentine's Day

February 13, 2018 - WTVD-TV

Red wine, in moderation, has long been thought of as heart healthy. According to the Mayo Clinic, antioxidants in red wine called polyphenols may help protect the lining of blood vessels in your heart. Another substance in red wine, resveratrol, might...

How to diet fast ?

The Government Knows A Plant-Based Diet Is Best–It Should Make It Official

The Government Knows A Plant-Based Diet Is Best–It Should Make It Official

March 23, 2018 - Fast Company

Matt Cartwright represents Pennsylvania's 17th congressional district and serves on the House Appropriations Committee. Michael Shank, Ph.D. teaches at NYU's Center for Global Affairs and is the communications director for the Carbon Neutral Cities...

How to Lose Weight Fast With The New 3 Week Weight Loss Program Breakthrough Diet

How to Lose Weight Fast With The New 3 Week Weight Loss Program Breakthrough Diet

March 25, 2018 - GlobeNewswire (press release)

SAN DIEGO, March 25, 2018 (GLOBE NEWSWIRE) -- At a time when many believe that you have to choose between “fast weight loss plan” and “safe weight loss ” a new breakthrough diet is allowing people to lose up to 23 pounds in just three quick weeks. With...

The Latest Trendy Diet Says Eating 'Like A Snake' Can Help You Lose Weight

The Latest Trendy Diet Says Eating 'Like A Snake' Can Help You Lose Weight

March 30, 2018 - Women's Health

But Real Talk—Will The Snake Diet Help You Lose Weight? Of course you're going to lose weight if you don't eat, points out Upton. “You are fasting for virtually all of your meals and snacks,” she says. “You only eat one meal a day and then fast for 24...

Unhealthy Phthalates Found in Restaurant Food

Unhealthy Phthalates Found in Restaurant Food

March 29, 2018 - WebMD

THURSDAY, March 29, 2018 (HealthDay News) -- People who like to dine out may unwittingly order a side of potentially harmful chemicals, new research suggests. The study, involving more than 10,000 Americans, found that those who'd dined out the day...

Can you eat fast food on the Keto diet?

Can you eat fast food on the Keto diet?

March 1, 2018 - Big Think (blog)

Yet that's how the brain is designed: the emotional and physical high we get when changing our diet is correlated with advocacy, often to the point of blind devotion. I've personally had success with a ketogenic-like diet; cutting down on carbs has...

Keith Roach: Does exercise trump a poor diet?

Keith Roach: Does exercise trump a poor diet?

March 30, 2018 - Winona Daily News

Very fast heart rates (which often can be seen in atrial fibrillation) can cause symptoms, lower blood pressure to dangerous levels and cause damage to the heart muscle. A heart rate of 170 in a 77-year-old man is higher than I am comfortable with...

Keto Diet or Intermittent Fasting: What's Best for Weight Loss?

Keto Diet or Intermittent Fasting: What's Best for Weight Loss?

March 28, 2018 - Newsweek

The keto diet is essentially a low carb, high fat, moderate protein plan. Gerber says most keto followers eat below 40 grams of carbohydrates per day, though some studies have shown that staying under 20 grams a day could offer better results. Protein...

'Swole' Writer Casey Johnston Breaks Up Deadlift Sets With Thin Mints

'Swole' Writer Casey Johnston Breaks Up Deadlift Sets With Thin Mints

March 30, 2018 - Grub Street

Casey Johnston writes, most often, about technology and science, and she recently joined the Outline as its future editor, where she tackles topics such as the new Macbook keyboard's issues, the Cambridge Analytica leak, and why Tinder is a racket. You...

Weight loss: Diet plan trick for fast weight loss recommended by ...

Weight loss: Diet plan trick for fast weight loss recommended by ...

March 1, 2018 - Express.co.uk

WEIGHT LOSS can be tricky, but one nutritionist has revealed a weight loss diet plan trick to help you shed the pounds fast....

How to Lose Weight in A WEEK | Effective Diet to Lose Weight in a Week

Here The Link: http://WeightLossFastSystem.com/Guaranteed-Fat-Loss For Men: http://WeightLossFastSystem.com/Lose-Fat-Guaranteed In this video, I'll show you how to lose weight in a week....

HOW TO LOSE WEIGHT FAST 10Kg in 10 Days | 900 Calorie Egg Diet By Versatile Vicky

HOW TO LOSE WEIGHT FAST 10 Kgs in 10 Days with Vicky's Egg Diet Plan | 10 Kgs in 10 Days / 22 LBS | 900 Calorie Diet / Meal Plan | 4 Simple Ingredients, Low Cost, Effective, Easy to make Meal...

Lose Belly Fat In 3 Days With an Easy Egg Diet

How to get rid of belly fat fast and for good? There is an easy egg diet that will get you in shape in less than a week. Let's see how to reduce belly fat in just 3 days using eggs. Music:...

Simple Diet - Meal plan: How to Lose 10 Pounds in One Week - EXTREMELY Simple and Effective #diet

For the best result, I propose you one program EXTREMELY Simply and Effective is 2 Week Diet program by Brian Flatt : http://bit.ly/2rz3akT And If you don't know Brian Flatt, he is the author...

3 Ways to Lose Weight Without Dieting

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How to make money with a blog ?

Blogs can be a very marketable and very profitable tool if used correctly. Profiting from blogs is just a matter of grabbing the attention of an audience and not doing any actual salesmen selling. In this article you will learn the 13 most essential steps to successful blogging.

1) Where to start?

You should begin your blog with a free blog hosting service such as Journal Home. I don’t say that because I’m the owner, but a free blog host is very rewarding for a new blog. Starting with a free blog hosting service allows you to begin blogging instantly without having any advance knowledge of scripts, hosting, or programming. It allows you to build an audience and buzz for your blog. It allows you to focus on your content and not the internal maintenance of the blog. The best benefit of starting with a free service, is in the case your blog doesn’t become successful you do not lose any money or are you left holding the bill. The great thing about a blog is that they are organized in chronological order, your latest entry is displayed first. When your blog traffic grows greatly and you are ready to upgrade to your own domain then you can simply make your last blog entry the announcement of your “move”. Simply add a last entry stating that your blog has “moved” and type the new blog URL address. Which directs visitors to your new blog site, keeping your following, without a major inconvenience to anyone. Upgrade as you need to…but only when you need to!

2) Niche

A niche is a targeted product, service, or topic. You should first decide on a product, service, or topic which interest you. Choose an area which you can enthusiastically write about on a daily basis. You can use keyword research services like Google Zeitgeist or Yahoo! Buzz Index to find popular searched topics. It does NOT matter if your topic is popular as long as there is a audience for your topic and the topic is precisely focused then your blog should be successful. Anything can be considered a niche as long as it has a target audience no matter how large or how small the audience is. A blog about your cat can be a niche or a blog about the species of the cat family can be a larger niche market, if there are people who are interested in hearing about your cat or the species of the cat family, then you have a niche…you can even choose to build your audience for a market which an audience does not exist, but first you must build your blog.

3) Update Daily (nothing less)

This step is a must and not a suggestion. Updating your blog daily not only keeps your blog more interesting to readers, but it also gives your blog fresh content on a day to day making it more appealing to search engines. Not updating your blog on an occasional holiday or one day here and there is understandable to most, but missing days at a time or weeks is unacceptable and will most likely result in your blog being unsuccessful. To keep your blog traffic and retain your visitor’s interest it is a must to update your blog daily with multiple entries. Though I am seeing a growing trend of successful blogs that are not being updated daily, but they are successful and have a stable audience who continue to visit their blog daily. Regardless, these blogs are still updated weekly with multiple entries. Until you have a steady audience you should try to update your blog every day with at least 3 or more daily entries. The best way to accomplish this is to set aside 1-2 hours a day for tending to your blog and adding new entries. It may even be wise to schedule a set time which you dedicate to your blog each day. Give yourself work hours and treat your blog as a job, what happens if you don’t come to work for days or weeks…you lose money or worse you get fired! Same applies here…if you don’t update your blog for days or weeks you’ll lose visitors.

4) Traffic

It’s no secret. You must have traffic to profit from blogs. There are numerous ways to build traffic. Paid advertising, free advertising, viral marketing, search engine marketing, RSS/XML feeds, and word-of-mouth. You should always use your blog URL address in the signature of your email, forum discussions, message boards, or any other communication media. You should submit your blog URL address to search engines and blog directories. You should submit your RSS/XML URL feed to blog ping services like Technorati, Ping-O-Matic, and Blogdigger. You should confidently share your blog with family, friends, co-workers, associates, and business professionals when it relates. Many blogs can be considered as a collection of articles, for this purpose you should submit your blog entries (those that are valuable and lengthy articles) to content syndicators like GoArticles.com or <a href=”http://www.zapcontent.com”>ZapContent.com</a>. Once submitted your articles can be picked up and published by others. The trick is to make sure you include your Blog URL address in the “About the Author” passage. What this does is create link popularity and backlinks for your blog, when someone picks up your article from the syndication then publish the article on their website the “About the Author” passage is included with each publication and the link you included is followed, crawled, and indexed by search engines. Imagine if your article is popular enough or controversial enough to produce 10,000 publications across the web. The search engines is bound to find your blog in no time with that many publications and credit you a authority on the topic, in return increasing your rank on search engines. The small effort of writing a well written article is rewarding. You should try to write at least 1 full length article every week for syndication and submit your article to at least 10 article syndicators.

5) Track Your Blog

How do you know if your blog has traffic? Just because no one is leaving comments doesn’t mean your blog isn’t growing. Many visitors do not leave comments but they are returning visitors. I know it sounds crazy but with blogs people are more interested in what “you” have to say! Many visitors do not comment their 1st, 2nd, or 3rd time. Some do not comment at all, but are active daily visitors.

Tracking your blog does not have to be overly sophisticated usually a simple free page counter like StatCounter.com or Active Meter will do the trick. Install (copy/paste) the code into the html of your blog template and start tracking your visitors. Its better to use a service which gives you advanced traffic analysis, such as keyword tracking information, referral information, and search engine information. Visitors, returning visitors, and unique visitors should be standard for any page counter service you choose.

6) Listen to Your Audience

When using the proper page counter you should begin to see how others are finding your blog and if through search engines then which keywords are being used to find your blog. If constantly your blog is being found by 1 or more keywords then focus your blog around those keywords to make it even more powerful. When writing entry titles and entries use the keywords as often as possible while keeping the blog legible and interesting.

7) Multiple blogs

Use multiple blogging accounts (free) to attract more people. This means you should have a blog with JournalHome.com and others. The more blog accounts the better (be sure to read and adhere to the Terms of Service for each site). You can copy/paste from 1 blog to all others. Having different blog accounts is like having a publication in different newspapers. This enables you to attract more visitors and this also increases the chance that 1 of your blogs will be in the search engine results for your focused keywords.

8) Short & Concise

Aside from the lengthy article a week for syndication and publication your blog entries should be short & concise (if you can help it). Sometimes there are exceptions to the rule and you have no choice but to blog lengthy entries, but try to avoid this as much as possible. You do not want your blog entries to become hours of reading. Visitors like to easily find information and skim through your entries. It is good to be detailed and provide useful information, but do not include useless information or run away sentences that veer away from your topic. Stay keyword-focused.

9) Digital Art

Try to include non-advertising graphics, pictures, photos, and art in your blog entries. Not too much. Once a week is fine. Graphics can sometimes bring your blog to life. Of course, the content of the blog is the most important aspect and you do not want to overshadow your content with graphics, but displaying graphics can add a bit of spice to the blog. Be choosy about your graphics and make sure they fit your entry topic. You should add content with the graphic, at least a caption. Original graphics, photos, pictures, and art is recommended.

10) Keep it Personal

A blog is most successful when it is kept personal. Try to include personal experiences which relates to the topic of your blog entry. Stay away from the business style of writing. Write with a more personal style and use first-person narratives. Do not write any of your entries as sales letters, instead share product reviews and personal endeavors.

11) Interact With Your Visitors

You now have the traffic you deserve. You should begin interacting with your visitors. Create a regular theme such as: “Monday Money Tip” or “Picture of the Week” which entices your readers to look forward to each week.

Give your readers advance notice about a product, service, or topic which you are going to review and then talk about later. If the President was scheduled to give a speech then in your blog you should state that you “will discuss the speech and give your opinion after the speech airs. Comments will be appreciated”.

Try your best to find exclusive information that not many have. Do not disclose any confidential or secret information which is deemed illegal or can potentially get you into trouble, but try to get the scoop before everyone else does. Such as: If your blog was about Paris Hilton (the socialite) and you had a blog entry about “Paris Hilton Getting Married” then it would be interesting to your readers if you had a actual picture of Paris Hilton engagement ring. Give your best effort to dig and search the internet for exclusive information and you will possibly come up with something useful. Your readers will appreciate this and they show their appreciation through word-of-mouth referrals. Imagine how many readers will tell their friends, family, and others about information they only can find at your blog.

12) Make Money

Once your blog has gained some real momentum and your blog traffic is increasing then it is time to start thinking about turning your traffic into profit. You should use contextual advertising, like Google Adsense or Chitika. Contextual advertising is usually text links which use the content of your blog to publish targeted ads on your blog. The payout is usually based on a pay-per-click model, meaning for ever click an ad receives you are paid a small percentage of the profits. In addition to contextual advertising it is good to also use graphical advertising such as: BlogAds.com, Amazon.com, MammaMedia, or General Sponsored Advertising.

13) You’re a Professional

You’re a professional now! What are you still doing with that free blog hosting service? It is time to upgrade to a domain hosted solution. You need to get a web host and choose a domain name for your blog then check its availability. Select the blogging software you wish to use, such as: Squarespace.com, WordPress.org, MovableType.org, TypePad, etc. When you have your new blog domain setup and ready for traffic then it is time for you to announce your move on all your previous blog accounts. Your last entry to the blog should be a “move” announcement. The title should be “Moved” and the blog entry should state something like “I have a new home for my blog, please bookmark and follow the link: http://www.YourNewBlogDomainName.com”. This way all returning visitors and new readers should not have any problem finding your new blog domain. Plus, search engines can easily index and crawl your new blog, since your old blog should already be popular with the search engines.

At the level of a professional blogger you may want to team up with 1 or more other bloggers. This will create a more interesting and more powerful blog. The old saying “two heads is better than one”, more authors mean more advertising and exposure because each author will have a vested interest in the blog. The idea of a team blog is to make it profitable and rewarding for all authors, while continuing to target the blog topic and keeping the blog interesting for visitors.

Following these blogging techniques should make your blogging experience much more rewarding. There is no guarantee that your blog will become popular or a household name, but the effort should at least put you one step closer. Making money online is not an overnight experience like many may think, but making money online is definitely a foreseeable possibility. As well, growing popularity on the web is not an overnight experience, but through time, dedication, and persistence you will be rewarded with all the royalties of blogging.

MAKE MONEY BLOGGING | HOW I EARNED MY FIRST $200 BLOGGING

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Make Money Blogging : From 0 to $1,000+ per day (2018)

If you're considering starting a blog… then THIS video is for YOU! “Can you really make money blogging?” If I received a dollar each time someone asked this simple question, I would...

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Make Money Blogging: How I Made $14,199.99 Last Month! (JULY 2017)

In this video, you'll learn the exact monetization methods I use to make money blogging. So if you've been wondering how to make money blogging in 2017, you're in the right place. I'll give...

How I Make Money Blogging! | hayleypaige

HI FRIENDS! Since making this series over a year ago, a lot of things has changed. Since I know a ton of you find me through this series I wanted to updated the description box. Since these...


Here's What It's Like to Make Your Living as a Healthy Food Blogger

Here's What It's Like to Make Your Living as a Healthy Food Blogger

March 19, 2018 - SELF

Those are the less incendiary parts of what I do, and they're a super satisfying creative outlet for me. Unlike some of my younger colleagues who started their careers relatively recently and integrated social media into their practices and online...

Can Your Blog Make Money? Here's How to Predict Your Chances for Income.

Can Your Blog Make Money? Here's How to Predict Your Chances for Income.

February 22, 2018 - Entrepreneur

What's your plan to make money from the blog? You have many options, depending on your audience, intent and other ventures. 2. Traffic. No matter what monetization angle you choose, you'll need ample traffic to support it. Your blog's ability to...

How to Make a Living as a Food Blogger

How to Make a Living as a Food Blogger

March 22, 2018 - Food & Wine

It's all-too-easy to look at your favorite food blogs and think of them as a hobbies and not the well-oiled and very often money-making machines they are. Look no further than Pinch of Yum, however, to see the financial potential behind so many blogs...

Why Is It So Hard to Talk about Money?

Why Is It So Hard to Talk about Money?

March 22, 2018 - Scientific American (blog)

A more open approach to having discussions about money can lead to better financial outcomes. In a 2009 study, researchers found that students from households that spoke openly about finances were less likely to have problems with impulse spending and...

Five Financial Moves to Make a Year Before Retiring

Five Financial Moves to Make a Year Before Retiring

March 23, 2018 - Zing! Blog by Quicken Loans (blog)

At this point in your career, you're fortunate enough to know retirement is only a year away. You're ready to say goodbye to the workweek and hello to quiet days fishing, regular trips to the golf course and plenty of time with the grandkids. But are...

How to Make Money on Instagram As an Influencer

How to Make Money on Instagram As an Influencer

March 16, 2018 - The Cut

In 2013, when Sarah Tripp, the founder of San Francisco–based style blog Sassy Red Lipstick, first learned how to make money on Instagram, she charged sponsors $50 per post. “I laugh at this now,” she says. “Of course, my following was much, much...

Become a rent-a-friend? 6 under-the-radar ways to make some extra cash

Become a rent-a-friend? 6 under-the-radar ways to make some extra cash

March 23, 2018 - Atlanta Journal Constitution

It can pay (literally) to get a little creative. In fact, in today's inventive economy, it can pay even more if you go beyond "creative" and into the realm of pretty weird. Still, as long as they're legal (and the following suggestions are), what does...

Your Tumblr Blog Could Soon Start to Make You Money

Your Tumblr Blog Could Soon Start to Make You Money

March 23, 2018 - RecentlyHeard.com (press release) (blog)

Applicant Tracking Systems (ATS) make it possible for employers to post new positions online and manage the hundreds of applicants who typically respond to each opportunity. No human hiring manager reviews hundreds of applications. Instead, the ATS...

Woman who quit her corporate job has earned more than £300K from online money-making schemes such as eBay ...

Woman who quit her corporate job has earned more than £300K from online money-making schemes such as eBay ...

March 23, 2018 - Daily Mail

A woman who ditched her corporate job to pursue online money-making schemes from the comfort from her own home has doubled her earnings - and says anyone can do the same. Ruth Hinds, 30, from Durham earns £4,000 to £7,000 a month from endeavours such...


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