Why we should forgive -Famous personalities about forgiveness

The attitude of forgiveness:

Forgiving others or yourself is a difficult thing to do. Being annoyed and angry with someone for a prolonged time isn’t beneficial for your wellbeing; to paraphrase Nelson Mandela, it’s like drinking poison and expecting the other person to feel the effects. Keeping anger locked in can cause resentment, which may lead to you feeling depressed.

Why is forgiving important?

Forgiveness is for our own growth and happiness. When we hold on to hurt, pain, resentment, and anger it harms us far more than it harms the offender. Forgiveness frees us to live in the present. ... Forgiveness allows us to move on without anger or contempt or seeking revenge.

Why do we need to forgive?

Just because you forgive someone does not mean you are condoning their actions nor does it mean you think that person had the right to hurt you. Despite your forgiveness there are still consequences your offender must face but forgiving them releases you from the pain. ... You have the power to forgive.

What are the benefits of forgiving someone?

• Healthier relationships.
• Improved mental health.
• Less anxiety, stress and hostility.
• Lower blood pressure.
• Fewer symptoms of depression.
• A stronger immune system.
• Improved heart health.
• Improved self-esteem.

Try this approach to cultivating a forgiving attitude:

• Understand that not forgiving someone else doesn’t actually hurt that person at all.

• Be compassionate with yourself. If you’ve been ruminating over a problem for some time, perhaps now’s the time to let it go. You don’t deserve all this hurt you’re carrying around with you.

• Feelings of hurt may be repeating themselves in your mind through a story. Try letting go of the story or seeing the story from another person’s perspective. Something may shift to help you to forgive.

• Gandhi once said “The weak can never forgive. Forgiveness is the attribute of the strong." It takes a strong person to face pain head-on, forgive, and release it.

If none of the above appeals to you, then you might want to take the advice of Oscar Wilde:

“Always forgive your enemies. Nothing annoys them so much.”

practice the following meditation if you’re ready to adopt a forgiving attitude towards someone.

1. Sit in a comfortable and relaxed position.
2. Consider the person who you want to forgive.
3. Notice that the other person doesn’t experience these feelings at this moment, but you do.
4. See the situation from the other person’s perspective.
5. Finally, be compassionate with yourself.

6 Healthy Foods to Eat for Breakfast

A healthful breakfast is the one that contains nutritious foods that can provide energy and make a person feel full, which can therefore help in preventing overeating later in the day.

Below are some of your favorite breakfast foods, and some tips in making them even healthier.

Best Breakfast Foods for Health:

1. Bananas:

Bananas are a convenient and quick addition to a nutritious breakfast. Also, they make a good mid-morning snack to keep hunger at bay.

Bananas contain resistant starch. As the body does not digest resistant starch, therefore, it travels through your body unchanged, which helps support digestive health. Unripe bananas contain more resistant starch as compared to ripe bananas, which have more natural sugars.

Also, bananas are a great source of potassium, which may support healthy blood pressure in some people. Bananas are great on top of cereal, oatmeal or with nut butter.

2. Berries:

Berries are packed with antioxidants. Popular types include raspberries, blueberries, blackberries and strawberries. Berries are lower in sugar than most fruits, but, higher in fiber.

Raspberries and blackberries each provide an impressive 8 grams of fiber per 1 cup or 120-145 grams, respectively. Also, 1 cup of berries contains only 50–85 calories depending on the type.

Berries are also rich in antioxidants called anthocyanins, which help you age better and protect your heart.

Also, berries have been known to prevent blood cholesterol from oxidizing, reduce markers of inflammation, and keep the cells lining your blood vessels healthy.

A great way to add berries into your breakfast is to consume them with cottage cheese or Greek yogurt.

3. Eggs:

Eggs are very popular breakfast food. They contain high-quality protein and are very nutritious.

Some people think that eggs are not healthful due to the amount of cholesterol they contain. But, research has reported that the dietary cholesterol from eggs, only have minor impact on low-density lipoprotein (LDL), or bad cholesterol, in the blood.

A small study on people who are at high risk of developing cardiovascular disease or type 2 diabetes, found that consuming whole eggs and moderately reducing carbohydrate consumption resulted in improvements in blood cholesterol levels. Also, it reduced weight, waist circumference, and body fat.

4. Flaxseeds:

Flaxseeds are rich in omega-3 fatty acids, protein, and fiber.

The health benefits of flaxseed include improving insulin sensitivity, lowering blood levels of cholesterol, lowering blood sugar, and even protecting against breast cancer.

You can sprinkle flaxseeds on yogurt or oatmeal, or blend them into smoothies. It is important to buy ground flaxseed, or just to grind the seeds at home, because whole flaxseeds will pass through the body without breaking down.

5. Greek Yogurt:

Greek yogurt is a source of protein to eat in the morning. Greek yogurt is creamy, thick and contains more protein than the regular strained yogurt.

Also, Greek yogurt is rich in calcium, and contains probiotics that help to support a healthy immune system and gut.
You can pair this high-protein, low-fat, food or with other foods on this list.

6. Tea:

Tea has less caffeine, and hydrates you more effectively than coffee. Also, it is a rich source of the immunity-boosting antioxidants called catechins.

All tea, including green, black, or white, provides antioxidants, but green tea may be the healthiest of all. Research suggests that drinking at least 5 cups a daily can help to increase your body’s metabolism, and help you lose more weight around the middle.

12 Health benefits of kissing 💏

Kissing is not only fun, it can be healthy

On the delicious and passionate side of the spectrum, a smooch can be a heart-healthy micro workout, a hormone releaser and a mood booster. It's also fun -- and a great way to connect with the person you care about.

Andréa Demirjian, author of "Kissing: Everything You Ever Wanted to Know about One of Life's Sweetest Pleasures." "Kissing is intimate: You're right there in the space of your soul. It gets to the core of your heart and spirit because it's such a lovely way to express and receive love and affection. A kiss a day really can keep the doctor away."

1) Kissing strengthens our relationships:

It promotes togetherness and couples who kiss regularly live five years longer than those who don’t.

      "A kiss seals two souls for a moment in time.” ~Levende Waters

2)  It even helps prevent cavities by increasing saliva production:

Kissing stimulates your salivary glands, which increases saliva production. Saliva lubricates your mouth, aids in swallowing, and helps keep food debris from sticking to your teeth, which can help prevent tooth decay and cavities.

3) Pain reliever:

A back ache after a long day of chores? If so, fly in 2 kisses to your hubby and be gone of the pain. Kissing releases natural chemicals in the body called endorphins that can be more influential than the narcotic morphine to relieve pain.

4) Is heart healthy:

In order to keep yourself healthy at heart, kissing is a must since it keeps your blood pressure & cholesterol levels low. Stress is a well known contributor to heart diseases and thus giving in a few kisses to your loved one can keep your heart healthy and lead a stable life.

5) Kissing helps reduce blood pressure:

Making out isn't just good for your emotional heart, it gives your anatomical one a workout, too. "Kissing passionately gets your heartbeat revved in a healthy way that helps lower your blood pressure," says Demirjian. "It dilates your blood vessels -- blood is flowing in a good, solid fashion and getting to all your vital organs."

6) It boosts your ‘happy hormones’:

Kissing triggers your brain to release a cocktail of chemicals that leave you feeling oh so good by igniting the pleasure centers of the brain.

These chemicals include oxytocin, dopamine, and serotonin, which can make you feel euphoric and encourage feelings of affection and bonding. It also lowers your cortisol (stress hormone) levels.

7) It even burns calories:

Using those facial muscles also burns calories. You can burn anywhere from 2 to 26 calories per minute depending on how passionately you kiss. This may not be the best workout regime if you’re trying to lose weight, but it sure beats sweating on the elliptical trainer!

8) reduce allergic response:

Kissing has been shown to provide significant relief from hives and other signs of allergic reaction associated with pollen and household dust mites. Stress also worsens allergic reactions, so kissing’s effect on stress may also reduce allergic 

response that way.

9) It can boost your immune system:

Swapping spit can boost your immunity by exposing you to new germs that strengthen your immune system. One 2014 study found that couples that kiss frequently share the same microbiota in their saliva and on their tongues

10) soothe headaches:

Kiss the “not tonight dear, I have a headache” excuse goodbye. That dilation of blood vessels and lowered blood pressure can also relieve headaches. Kissing may also help you prevent headaches by lowering stress, which is a known headache trigger.

11) reduces anxiety:

Stress management includes how well you handle stress and anxiety. There’s nothing quite like a kiss and some affection to help calm you. Oxytocin decreases anxiety and increases relaxation and wellness.

12) This can also help relieve cramps:

The effect of dilated blood vessels and increased blood flow can help relieve cramps — a boost in feel-good chemicals and relief from period cramps? Getting your smooch on when you’re in the throes of a bad period might just be worth it.

Kissing, regardless of whom you’re kissing, can have a positive impact on your emotional and physical wellbeing.

Kissing makes both parties feel good about themselves and can help strengthen relationships of all kinds, so kiss and kiss often. It’s good for you!

8 habits you should adopt to be consistantly improving

Successful people don’t just drift off to the top. Getting there requires focused action, personal discipline and lots of energy every day to make things happen,” says American author and entrepreneur Jack Canfield.

Don’t let old habits hold you back in life.

Take control of your habits and improve the quality of your life.

8 Habits You Should Adopt Immediately to Improve The Quality of Your productivity 

1) Read books:

Its like having the best advice from the mentors throughout the history on the demand.

2) Listen to podcasts:

Fill in the gaps of your life with the educational audio.

3) Take a course:

There's a free info in the online but a quality course brings it all together and save time.

4) Practice passions:

Take a break or go on a sabbatical 

Revisit the things you enjoy but dont normally do.

5) Get feedback & critique:

Skip the compliment sandwiches & seek feedback from trusted people.

6) Work towards a goal:

commite to daily practice & do one small thing everyday that will get u a little bit closer.

7) Be open to change:

To improve yourself, you must change, if you aren't willing to change its hard to move forward.

8) Get around community:

Your mom was right along , you became like the people you spend the most time with. 

You don’t always have full control over your workday, but you can plan and make the most of your day to help you accomplish your life and work goals.

Natural ways to overcome stress and anxiety: Healthy lifestyle & foods

Stress can be bad for your mental and physical health. Learn ways to manage and reduce stress in your everyday life.

Negative stress takes a toll on our daily lives and our health and can lead to high blood pressure, obesity, heart disease, anxiety and depression, among other problems.

There are several medical options for dealing with stress. While medications can be helpful, many individuals want to avoid taking them every day or dealing with possible side effects.

Natural ways to overcome stress &anxiety:

1) Exercise:

However, during  exercise it  releasing endorphins into the brain, which improves your mood. It also prevents obesity and other health problems, giving you less to be stressed about.

2) Meditation:

Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.

Mindfulness-based meditation is increasingly popular in therapy. A 2010 meta-analytic review suggests that it can be highly effective for people with disorders relating to mood and anxiety.

3) Relaxation:

A therapeutic massage can encourage relaxation and aid in relieving stress. It has been shown to lower the heart rate, lower blood pressure, relax muscles, and increase endorphins.

4) Time with animals:

Pets offer companionship, love, and support. Research published in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.

Spending time with animals can also reduce anxiety and stress associated with trauma.

5) Sleep:

Sleep is the most important natural stress reducer of them all. Too little sleep leaves us cranky, irritable and on edge. Too much sleep can leave us sluggish and depressed. Try to find the right balance that allows you to feel well-rested and ready for the day.

6) positive attitude:

Many individuals fail to recognize the results of a positive attitude. Making lemonade out of lemons can drastically improve one’s day. A positive attitude can leave you feeling more motivated to get things done, which can reduce stress. Having a positive attitude also can allow you to enjoy more success in all areas of your life.

7) Take a Cold Shower:

If you live somewhere ice-cold, taking a freezing shower isn’t pleasant at all. But it can boost your dopamine levels by as much as 250%. Personally, I’ve switched to cold showers and it does give me an envigorating boost afterwards. Of course, just power through that initial icy feeling and you’ll soon prefer it over your regular shower temperatures.

8) Listen To Music:

Studies have shown that if you listen to music you really enjoy, the brain releases dopamine as a response. Good music triggers our pleasure centers, just like when eating good food. That’s another reason to stock up on your favorite hits and save them to your phone, so you can quickly boost your mood by putting on your earbuds.

9) Creative work:

By writing, painting, creating music, painting ;it doesn't matter as long as being creative.You will experience the results of increasing dopamine levels.

10) Foods for Stress Relief:

A)  Eggs:

Eggs contain tryptophan, which is an amino acid that helps create serotonin. Serotonin is a chemical neurotransmitter that helps to regulate mood, sleep, memory, and behavior. Serotonin is also thought to improve brain function and relieve anxiety.

B) pumpkin seeds & bananas:

Eating potassium-rich foods such, as pumpkin seeds & bananas, may help reduce symptoms of stress and anxiety.

C) Chocolate:

Research indicates that dark chocolate may lower levels of stress hormones. Chocolate also contains sugar (a carbohydrate), so it releases mood-improving serotonin. It's all right to indulge; just keep the portions in check.

D) Yogurt:

Next time you are feeling stressed, skip the ice cream and instead enjoy a colorful yogurt parfait.

E) Milk:

Have a glass to get more B vitamins, protein, vitamin D and bone-building calcium to relieve tense muscles. Stick to the low-fat (1 percent) or skim varieties. Try drinking some milk around bedtime to bring on more restful sleep.

F) Tea:

Calm frazzled nerves with a soothing cup of your favorite tea blend.

G) Carrots:

Munching on crunchy foods helps beat stress. Nutrient-rich carrots, celery and other crunchy, fresh veggies offer satisfying crispness that won't bog you down with too many calories.

H) Turmeric:

Turmeric is a spice commonly used in Indian and South-East Asian cooking. The active ingredient in turmeric is called curcumin. Curcumin may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression. A 2015 study found that curcumin reduced anxiety in obese adults.

        Another study found that an increase of curcumin in the diet also increased DHA and reduced anxiety. Turmeric is easy to add to meals. It has minimal flavor, so goes well in smoothies, curries.

Learning how to manage your stress takes practice, but you can -- and need to -- do it