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Hit Your Goals Without Breaking the Bank

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How to save money when you’re trying to lose weights

If you’ve ever tried to lose weight, you’ve probably come to realize that it can be a pricey endeavor for your wallet. From gym memberships to nutrition plans and expensive superfoods, the path to weight loss can cost a fortune. But it doesn’t have to be this way. With some careful planning and research, you can actually spend a lot less as you make your way on the path to weight loss and fitness. Here’s how.

The first thing you have to do is eat in, and cook enough for leftovers. Avoid expensive restaurants and try meal prepping, which is where you cook one element and incorporate it into a number of different meals throughout the week.

Secondly, buy grains, nuts, and legumes in bulk. Not only are these cheap, but they are packed with essential amino acids, protein, and other essential nutrients.

Third, buy fattier meats (if you still eat meat). Why? They’re cheaper, tastier, and loaded with the nutrients you need.

The next thing you need to do is avoid buying everything organic. Yes, buy some organic is good, but frozen fruits and veggies tend to be cheaper and pesticide-free too.

Number five: avoid wasting food. Don’t waste precious bucks on produce that winds up in the compost bin.

Sixth, don’t fall for buzzword ingredients. Whatever the trendy diet or food of the moment is, you can bet there’s a bunch of new prepackaged snacks and foods advertising them, and that hype comes at a cost.

Another good tip is to consider the ketogenic diet. The foods in this diet keep you fuller longer, which means you have to buy less food.

Tip #8: join the YMCA. Unlike most other gyms, the Y is a nonprofit meant to better the community and offers subsidized memberships for people with lower incomes.

Our penultimate tip is to simply move around more. Take the stairs instead of the elevator. Bike to work. These are all examples of cost-free forms of exercise.

Lastly, the more you adhere to the first nine tips, the more you can look forward to lower medical expenses. READ MORE

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Power of Positivity

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These 3 strategies will help you train your mind to be more positive

When something goes wrong at work, it’s normal to take that negative experience and hold onto it for the rest of the day — or maybe even for the whole week. That tendency is a product of how our brains are wired, and it exposes us to extra, unneeded stress. But it doesn’t have to be like this. Although it can be difficult, it’s possible to reframe our negative experiences, let go of negativity, and focus on the good. Here are three strategies that will help you train your mind to focus more on the positive.

First strategy: practice “gain framing”. According to Alison Ledgerwood, a social psychologist at UC Davis, the way in which you recall your own experiences can alter the way you see them. When you describe the glass as half-full, that’s what Ledgerwood calls a ‘gain frame,’ because you are focusing on what’s been gained. On the flip side, seeing the glass as half-empty is a ‘loss frame’. By using gain framing to describe your experiences to others, you will start to see the positives in any given situation.

Second strategy: acknowledges one good thing. While it’s easy to assume that venting will help get rid of your negative emotions, dwelling instead on one good thing that happened that day can prompt your brain to switch directions — which is ultimately more helpful. For optimal practice, Ledgerwood suggests taking pen to paper — even if it feels difficult at the moment.

Third strategy: respond counterintuitively. Basically, the way we react at the moment can make a significant difference in how we think about a situation later. Instead of snapping at someone who has ticked you off, trying forgiving them. If your waitress at a cafe is super grumpy, leave a nice tip anyway. By responding counterintuitively, what you’re doing is stopping your brain from the cycle of dwelling on the negative, and instead, spreading the positive to others. READ MORE

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Power of Productivity

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Boost your productivity at work with these non-work related activities

If you’re struggling to be a productive person at work, there are plenty of things you can do away from the workplace that will help you become more focused and productive when you do get to work. For instance, leaving the office and taking a moment to get your legs stretched and your blood flowing is a fantastic way to shake off distractions. You’ll find when you sit down to get to work again, you’ll be much less fidgety and more focused.

Meditating is another great option, of course. It helps you center yourself in a hectic world, allowing you to clear the mind and press the reset button. Your meditation sessions don’t even have to be so long. Just a couple of minutes of quality meditation can be enough to help you be more productive throughout the day.

You see productivity results from how you live your life. For more ways to boost your productivity, look no further! READ MORE

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Recharge Your Relationship

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4 strategies for clearing the bad energy out of your relationship

Bad energy can make its way into even the healthiest of relationships. If you feel like you’ve been butting heads with your partner rather than living harmoniously, here a few powerful yet simple ways to remove the bad energy and move past these difficult moments.

First way: the praise sandwich. Most of us feel more comfortable offering praise than criticism. Yet, on a regular basis, it’s the praise that falls by the wayside while we shoot off quick criticisms or reminders throughout the day. Over time, all those seemingly innocuous comments add up, and we start feeling unappreciated. To offset this buildup of negative energy, try using a “praise sandwich” when you have a complaint and offer a bit of constructive feedback to your partner at the same time. Once you’ve carefully delivered your constructive complaint, follow it with another piece of praise. This approach makes it easier for you to address something you’d like to see change and makes it more likely your partner will hear you openly without taking the criticism personally.

Second way: resentment clear-outs. When you allow tension and resentments to build up too long, they can eventually lead to a serious conflict. Instead, try scheduling time to share thoughts or tough emotions you are withholding with your partner. When done on a regular basis, this habit can drastically reduce the kind of day-to-day bickering that leads to larger and more dramatic conflicts.

Third way: laughing medicine. Rather succumbing to a moment’s outburst when you’re feeling angry, find a way to make it funny. Make an observation, reference an inside joke, or draw a parallel with something humorous you two experienced recently. This allows you to reframe your problems in a different way and can bring some fun back into your relationship.

Fourth way: compliment practices. In long-term relationships, we have a tendency to take one another for granted. But we should be doing the exact opposite. Try adopting a practice of sharing three things you appreciate about your partner at the end of each day. Over time you will find that the things you once fought over daily seem less significant, and your love for each other has become richer and stronger. READ MORE

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Out of the Ashes

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How Chernobyl went from nuclear disaster zone to wildlife haven

The Chernobyl nuclear disaster is looking more and more like a blessing in disguise. Why? Because the massive disaster zone is teeming with rare and endangered wildlife now that humans have been gone for more than 30 years.

In 1986, the Chernobyl Nuclear Power Plant in northern Ukraine released 400 times more radioactive material that was released by the bombing of Hiroshima, making large swaths of surrounding areas unsafe for human habitation. Prior to the accident, the region was the home to some 120,000 people living in the cities of Chernobyl and Pripyat. Now with just a few handfuls of human holdouts, the ghost towns and outskirts are enjoying the most ironic of comebacks – wildlife is flourishing in the absence of mankind.

Amongst the many different animals, you can now find there are European brown bears, gray wolves, lynx, and the very rare Przewalski’s horse. The flourishing of nature has become so pronounced that Belarus has even started offering wildlife tours. For humans visiting the area, the radiation levels are said to be less than one would be exposed to on a transatlantic flight—meaning it’s rather safe.

We can without a doubt say the Chernobyl disaster was a grim point in history, but at a time where wildlife habitats are more threatened than ever, it’s beautiful to know that rare animals are making a comeback in the disaster zone. READ MORE

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