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Loving The Skin You’re In – Steps You Can Take To Improve Your Body Image

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If you’ve ever glanced at magazine covers, watched entertainment programs, or even browsed the Internet recently, you’ve probably noticed that being thin is prized above all other body types. Media tells us that being skinny is the key to achieving all your goals and making your dreams come true, from landing that perfect job, to snagging your ideal romantic partner, to looking your best in the most stylish clothes. It’s a destructive cycle of illusion which can easily break down those who don’t fit into the impossibly skinny box. What happens when pop culture leads you to believe that you need to be thin in order to have everything you want, yet your body shape stubbornly refuses to conform to this ideal?

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For some, being able to stay positive and have a good body image is a near impossible task – yet it can go a long way towards boosting self-esteem and helping one feel good about the body they’ve got, even if it’s not model-perfect (due to Photoshop and other photo altering techniques, most models aren’t even “model perfect”). Let’s examine why you need to start appreciating your body and outline some actionable ways you can go about achieving a better body image.

The Struggle To Stay Positive

Media and culture aren’t very kind to people who tend to fit above and beyond an image of accepted weight. Women especially have it tough (though men also are faced with the ripped physiques of action stars and athletes); although there are a few plus-size celebrities moving into the spotlight, the majority of famous stars and role models are thin. What a lot of people don’t see is the effort it takes for these women to stay tiny: diets, exercise, and personal trainers are the norm. Add in the prevalence of Photoshopping to ensure no flesh rolls or stretch marks are visible in photographs, and it can create a skewed image of what a “healthy” body actually looks like – disregarding the fact that there’s no one-size-fits-all body type for the entire human race.

There’s also the poisonous notion that once we drop those dreaded pounds, we’ll finally be at an “ideal weight” that will let us be happy at last. Greatist explains: “We’re led to believe that once we ‘fix all our problems’ in regards to our physiques, or reach a so-called ‘ideal weight,’ that we’ll be happy, healthy, and totally carefree. In the meantime, we dislike our bodies more than ever.” Not to mention the fact that once we do reach that nebulous goal weight, it can be a painful reality check to realize that the struggle didn’t amount to immediate joy and fulfilling success. It’s a disappointment that can lead to an even more desperate spiral into unhappiness.

Why You Need To Stop Punishing Yourself

The self-perpetuating cycle of “I’ll finally be happy if I lose five pounds, then ten pounds, then twenty pounds” clearly needs to be broken. For many, one’s body image is their only currency of self-worth, and so they make it the center of their everyday lives. Every spare thought goes towards how many calories they need to eliminate, how long they need to exercise, and how much guilt they need to lay on for a spare piece of cake eaten the previous day. It’s exhausting, and depletes energy that could be better spent on other, more productive pursuits. Think about how much brain power you’d save if you were not consumed with thoughts about what you are – or aren’t – consuming!

The Positive Mindset

Of course, for many of us, much of this is easier said than done. However, there are a number of small things you can do to start out that will hopefully lead to a stronger, more renewed sense of self-esteem and an improved body image.

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Greatist is a big fan of positive self-talk – that is, making sure you focus on the things you like about yourself when you look in the mirror. “In the beginning, you may have to fake it a bit and pay yourself the best compliments you can, even if you’re not actually feeling that good about yourself,” the article advises. “Stick with it, and be consistent. After a while, you’ll no longer have to fake it.”

This is a tip that’s echoed by the National Eating Disorder Foundation: “Shut down those voices in your head that tell you your body is not ‘right’ or that you are a ‘bad’ person. You can overpower those negative thoughts with positive ones. The next time you start to tear yourself down, build yourself back up with a few quick affirmations that work for you.” The first step really can be as simple as stopping negative internal dialogues before they start. For extra motivation, imagine your internal voice of criticism as being a physical person. Would you let someone speak like that about you to your face?

Next, you’ll want to create your support system – the people who care about you unconditionally and love you no matter what. Surround yourself with positive influences and people that can remind you of the value you have as a person, not just a body. You can find a lot of self-worth in the knowledge that you have friends and family who’ll always have your back, even on days when you feel less than confident about your appearance.

Lastly, list off all the things that make you a good person which aren’t tied to your body. Focus on what talents you have, what small successes you can celebrate every day, what your special skills are, and what you’ve accomplished in your life so far. These are all things that no amount of low self-esteem can take away from you, and will exist no matter what your body looks like. These are the things that truly matter much more than the image your appearance projects.

Love The Skin You’re In

For those who struggle with low self-esteem, it can be a tough road to improving one’s body image. Although exercising regularly and eating right can help physically, it’s harder to crack the mental aspects of feeling unattractive. Yet if you take the time to banish negative thoughts about your appearance and instead focus on what makes you great as a person, you’ll be on the right path towards feeling better and more confident about yourself, regardless of whether you fit society’s idea of “the perfect body.”

How have you improved your body image? What tips do you use to stay positive? Tell us about them in the comments.

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Author Bio: Jamé Heskett M.D. fights the aging process both inside and out. As a wife, a mother of three children, Dr. Heskett has spent her 24 year career focused on women’s health and longevity issues. She intimately understands the needs of women in their pursuit of well-being and preservation of youthful vitality. Today’s woman is looking for health and beauty solutions that are gentle, highly effective, have minimal downtime, and natural results. Through the most advanced proven technologies and 20 years of experience, Dr. Heskett is able to provide her clientele a comprehensive strategy or “Path” to suit their individual needs. Follow her on Facebook.

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We explored why things are moving a little more slowly with the shift at times, what is stopping certain solutions from coming forward and the important role we all play.

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1 % of the World’s Population Doesn’t Sleep Like Everybody Else – Are We Doing It Wrong?

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In Brief

  • The Facts:

    Professor Ying-Hui Fu of the University of California is the name behind the ongoing research on short sleepers. His work shows that there are natural born 'short sleepers' who function off of a few hours of sleep each day, as a result of genetics.

  • Reflect On:

    Are we sleeping correctly? We don’t all require the same amount of sleep. But the thing is, each one of needs to find their specific rhythm, and we’re much too constricted by society telling us. Consciousness plays a huge role, our own beliefs.

You’ve surely heard somewhere by now that Tesla slept only two hours each night, and Margaret Thatcher slept only four. And they’ve lived well into old age, and never seemed to have been stopped by daytime fatigue!

We marvel so often at famous geniuses, successful entrepreneurs, political leaders and others who’re known to thrive on less than 5 hours of sleep each night. We love to talk about it – doesn’t this make it obvious that we don’t, after all, need 7-10 hours of sleep per night? Did they have specific methods? Is there a direct correlation between their ingenuity and unusual habits?

But let’s leave the notion of history’s giants and their influence for a while – their prominence inevitably steers the discussion about sleep in another direction. The thing is, they don’t all actually fall into the same category regarding sleeping habits. While some relied on alternative sleep cycles or maybe forced themselves to adopt a certain sleeping schedule, others were, in fact, natural-born short-sleepers. There are people – regular, non-famous people just like me and you – who fall into this category as well.

The world of natural-born short sleepers

You’ve surely encountered plenty of people who get by with six or less hours of sleep each night. But while the majority of adults who sleep little actually have a sleeping disorder or are restricted by busy schedules, natural-born short sleepers are completely different.

They simply don’t have the need to sleep more than a few hours. They wake up refreshed and well-rested and they don’t experience daytime fatigue, whereas the majority of us would definitely feel shattered. They keep their sleeping schedule consistent even on weekends, rarely ever sleeping in – and none of it feels remotely like a burden to them. They’re simply guided by their biological clock.  

It’s fascinating to even imagine that someone can get by their entire life with approximately four hours of sleep each night, at their own will, and actually thrive and be entirely healthy. But there are people like that, and although this topic has gained interest in the scientific community fairly recently, it’s estimated that about 1% of the worldwide population are natural short-sleepers.

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Just how is this possible, you may ask?

What the research says

Professor Ying-Hui Fu of the University of California in San Francisco is the prominent name behind the ongoing research on short sleepers. She started examining the phenomenon back in 1996, when a woman reported to her that her entire family got by on only a few hours of sleep. Having seen that none of them suffered from insomnia or any other sleeping disorder, but on the contrary, woke up energetic at dawn and stayed that way throughout the day, Fu delved into the family’s genetics and expanded her research.

The result: Fu and her team of researchers discovered a mutation in the gene DEC2 among all the subjects who were short-sleepers, but the mutation wasn’t present among their family members who slept longer or among other unrelated participants.

Although more research needs to be conducted, it seems that we have an invaluable clue: being a short-sleeper is the result of a gene mutation. Essentially, our genes largely dictate how much sleep we need, and we don’t all require the same amount of sleep. But the thing is, each one of needs to find their specific rhythm, and we’re much too constricted by society’s views of what presents a “normal sleeping pattern”.

Do you wish you’d sleep less too?

Let’s not kid ourselves – you probably do. Even if you didn’t wish you’d get more done each day, spending more time awake would mean you could take things slowly. The problem is – we wish we’d be short-sleepers too, so we try and sleep less. But it doesn’t work; we’re fatigued and miserable, waiting for vacation so that we can cram in some decent sleep.

So instead of forcing ourselves to sleep less, let’s first try and find out how much sleep feels good to us. This is actually not that easy to determine, and not just because we don’t have the luxury to sleep in most of the time. It’s because the number of hours we sleep each night is affected by the quality of sleep.

With noise and light pollution being the major issues, the quality of our sleep is largely trumped, so we actually require more sleep than usual in order to get proper rest. If you want to determine how much sleep you actually need, focus on sleep hygiene first: wear a sleeping mask to align your circadian rhythm, ensure your bedroom is entirely quiet or wear earplugs, avoid electronics two hours before bedtime, calm your thoughts down, and so on.

It takes time and conscious practice, undoubtedly, but the truth is that we all need to pay much more attention to our sleep. And for the most part, we need to start ignoring all the jabber about when we’re supposed to go to bed and how much sleep we need. We’re not all the same and our collective knowledge about sleep is very poor actually. So if you’re eager for some experimentation, you can even try a different sleep cycle to sleep less and see the results for yourself (just do it responsibly, of course).

Lastly, let’s not forget that there are long-sleepers too – people who need more than 10 hours of sleep each night to function their best. Who knows, you might even fall into this category. It’s kind of a bummer because your days are literally shorter if you end up sleeping as much as you should. But let’s not look at it that way. We need to embrace our sleeping patterns, whichever they are, just as long as we’re positive that they’re the most natural and healthy to us. Forget the sleep recipes of various productivity gurus – find your rhythm and structure your day around it to maximize your time on Earth.

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We explored why things are moving a little more slowly with the shift at times, what is stopping certain solutions from coming forward and the important role we all play.

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Tips On Overcoming Sleep Problems During Pregnancy

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Getting a Good Night’s Sleep in the Third Trimester is a Challenge

As the body changes, a pregnant woman may suddenly find a handful of reasons she can’t get to sleep at night. Try these tips for an uninterrupted night’s sleep.

A common complaint among pregnant women, particularly those in their third trimester, is the inability to fall (and stay) asleep at night. Many factors are often to blame, making it difficult to know exactly how to address the issue. From growing size to frequent urination, there seems to be no break for a rest. But some very basic techniques can help pregnant women get the sleep they need.

Why Can’t I Sleep?

As the body changes throughout the first and second trimesters, some women may notice changes in their sleeping pattern. Most, however, aren’t too affected until they reach month seven or so. As the body rapidly adapts to the growing baby, some issues may arise:

Frequent urination can be a huge annoyance. As the kidneys do double-duty to filter the increased blood volume (about 40% more than normal), the body produces more urine. At the same time, the baby’s growth has increased pressure on the bladder, making the time between bathroom trips very short. Babies active at night may also increase the number of trips for some mothers.

A rapid heartbeat is needed to pump that extra blood throughout the body, but some women find it difficult to relax in these circumstances.

Shortness of breath, due to pressure on the lungs and the release of certain hormones, can make it a challenge to fall asleep at night. As the fetus grows, the diaphragm will compress more and more, increasing the pressure on the lungs.

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Aches and pains are quite common, since a pregnant woman’s center of balance shifts and places extra pressure on new areas. Leg cramps and lower back pain are a typical night-time complaint since the hormone relaxin is working to stretch out and loosen the ligaments to prepare for delivery. Injuries and strains become more likely later in pregnancy.

Digestive problems, like heartburn and constipation, abound as the process of digestion slows down. Food backs up in the digestive tract, taking longer to break down, and the result is mom’s discomfort.

Get Comfortable

Doctors recommend that pregnant women lay on their side at night to allow proper blood flow throughout the body. For stomach- and back-sleepers this might be difficult, but it’s important. Choosing a comfortable mattress and pillows is a must as they will help make a pregnant woman more comfortable at night. Use pillows under the belly, behind the back, and between the legs. Try experimenting with different pillows (body pillows, wedges, etc.) and different positions.

Get Prepared

When it’s almost time to get to sleep, start preparing the body for bedtime. Take a relaxing bath, have a glass of warm mylk, or a night-time massage. Putting the mind at ease can help make the transition to sleep easier. For some, foods high in carbohydrates, like a snack of bread or crackers, will help with sleep troubles. And to limit bathroom trips, be sure to avoid drinking fluids too close to bedtime!

Get Healthy

The right nutrition and exercise can go a long way, especially during pregnancy. Certain things should be avoided and added to optimize sleep:

Adding calcium to the diet will help to curb those painful leg cramps.

Protein-rich diets can ward off those unpleasant pregnancy nightmares.

Skipping caffeine, or limiting it as much as possible, can have a dramatic effect. Many pregnant women’s bodies cannot break down caffeine, so it remains in the system much longer than usual.

Avoid foods that trigger heartburn.

Get enough fibre to reduce constipation.

Try yoga for relaxation, walks to keep joints limber and moderate activity to help promote sleep. Adding exercise every day might be the key to getting to bed at night.

Paying attention to the body, staying relaxed, and getting the right nutrition is essential to quieting the mind and getting a good night’s sleep during pregnancy. Follow these tips and try to stay positive; only a few more months (or weeks) to go!

Free Franco DeNicola Screening: The Shift In Consciousness

We interviewed Franco DeNicola about what is happening with the shift in consciousness. It turned out to be one of the deepest and most important information we pulled out within an interview.

We explored why things are moving a little more slowly with the shift at times, what is stopping certain solutions from coming forward and the important role we all play.

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10 Quick & Nourishing Smoothie Recipes That Taste Great

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In Brief

  • The Facts:

    Smoothies are a great way to pack a lot of nutrients into a filling, delicious meal any time of the day. In our fast-paced world, they help provide a great way to stay healthy on the go.

  • Reflect On:

    If you find combining sugars and fats bloat you, keep them separate. Sugar that comes from eating whole fruit is not the same as added sugar!

Have you ever compromised on a nourishing and filling breakfast because you are running late for work? Well, it has happened to all of us, especially women with kids.

And the good news is, smoothies! That’s right! Smoothies are nutrient-rich, delicious and can be made within minutes. You can replace it with your coffee on-the-go as it is much more healthy, filling, and tasty.

Here are 10 such smoothies prepared using a variety of fruits, veggies, and other ingredients. Some of the ingredients are rich in antioxidants, some are protein packed, and a few others are the best anti-inflammatory foods. So indulge in a smoothie marathon and try out one of the below smoothies each day; either as a fully-loaded breakfast or as a filling snack.

Breakfast Smoothie

This is a protein-rich breakfast which is clean and detox-friendly. It consists of,

  • 180ml of coconut milk
  • 1tsp cacao 1tsp coconut oil
  • 120 ml coconut water
  • 25 grams of oats
  • half a banana (either fresh or frozen)
  • 1tsp almond butter
  • 3 ice cubes

Blend everything together and you are ready to kick start your day on a super healthy note. It contains protein, fibre and all the essential nutrients required for a wholesome breakfast.

Peanut Butter Banana Apple Smoothie

Another protein packed smoothie that is just delicious! This recipe is as easy as it comes.

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  • Add two tablespoons of peanut butter
  • a banana
  • some sliced apples and
  • a few ice cubes

There you go! Banana will give you instant energy, protein from peanut butter, and loads of vitamins and minerals from apple. Nothing can get better than that!

Watermelon Basil Smoothie

Another simple and quick smoothie with just three ingredients. It is healthy, quick and delicious. This smoothie includes watermelon, basil and coconut water. It is super-hydrating and healthy. Watermelon is a rich source of antioxidants, vitamin C, and many other nutrients. It aids conditions such as inflammation, obesity, diabetes and heart diseases. Basil is an amazing source of vitamin K, magnesium, copper, vitamin A, vitamin C, iron, calcium, and omega 3 fatty acids. What more do you need?

Cherry Vanilla Protein Smoothie

Cherries are the best summer fruit ever! Put one cup of cherries along with one cup coconut milk and one scoop of protein powder. It is naturally sweet, creamy and full of deliciousness. This will fulfil your daily dose of protein in a single gulp! Cherries are packed with antioxidants and cancer-preventing elements. Studies show that it also promotes sleep by increasing melatonin levels, relieve arthritis pain, reduce belly fat and is an excellent post-workout snack that can reduce muscle pain.

Strawberry Banana Smoothie

 This healthy and tasty smoothie has only three ingredients; Strawberry, banana and non-dairy milk or water. Just throw all the ingredients and then blend! It’s creamy, colourful, healthy and delicious! Strawberries are a rich source of vitamin C, folic acid, and dietary fibre good for skin health and can beat the top moisturizers in terms of the benefits offered. It will help to keep skin healthy and glowing and fights aging, acne, and wrinkles. The banana provides increased energy throughout the day. It can be consumed as a perfect healthy breakfast or as a snack.

Pineapple smoothie

With just two ingredients, it is possible to have a tropical beach experience at home. Don’t know how? This pineapple smoothie is just what everyone needs. Frozen or fresh pineapple and almond milk are the only ingredients in this. It is quick, easy and a perfect after workout drink. This combination can never go wrong. Pineapples improve bone strength, eyesight, delays muscle degeneration and aids in digestion. Having this smoothie first thing in the morning can help with smooth bowel movement.

Banana Blueberry Chocolate Smoothie

Who doesn’t love chocolates? This smoothie can fix the craving for chocolate and in a healthy way. Adding sugar and other sweeteners can ruin the whole purpose of having a healthy smoothie. Cocoa powder is a perfect substitute that can solve this issue. And blueberries offer a myriad of benefits such as regulate cholesterol and heart diseases. It has fibre, potassium, Vitamin C and other essential nutrients.

The ingredients are

  • 1 sliced banana
  • 1 cup blueberries
  • 1 tablespoon cocoa powder
  • Water or crushed ice can be added.

Mint Chocolate Smoothie

This is a nutrient-packed smoothie with simple and easily available ingredients. Simply put 1 avocado, 1 banana, 1 scoop of green powder, one tablespoon vegan yogurt, two handfuls of spinach, some almond milk, few mint leaves and 1tsp cocoa powder. The greens offer plenty of vitamins and minerals along with the benefits of avocado. Mint acts as a palate cleanser and improves digestion and bowel movements. It also reduces the symptoms of inflammation, depression, asthma, respiratory diseases, promotes oral care, cures nausea and headache and even prevents cancer.

Post-Workout Smoothie

Tired of the same old peanut butter? Try this smoothie recipe with non-dairy milk, almond butter, bananas, one tablespoon of flaxseeds, natural oats, and honey. It is packed with protein, dietary fiber, omega 3 fatty acids and plenty of other nutrients. Needless to say, extremely delicious. Makes up for an excellent post-workout snack that promotes muscle strength, repair of damaged cells and provides energy.

Beetroot Cinnamon Smoothie

The ingredients are,

  • 1 small raw beetroot
  • 1 handful of almonds
  • 1 handful of baby spinach
  • ripe banana
  • ripe avocado
  • 1 tablespoon coconut oil
  • 1 teaspoon cinnamon
  • 1 teaspoon raw honey
  • 1 teaspoon vanilla essence

This smoothie can be customized by adding more fruits or greens. It is perfect for breakfast or as a snack option. Beetroot is a good source of iron, nitrates, magnesium and other antioxidants. It also improves skin health and glows, lower blood pressure and prevent dementia. This smoothie is an ideal option for a pre-workout meal.

So what are you waiting for? Try out these incredibly easy and healthy smoothies and pamper yourself with a great breakfast that nourishes your soul. It’s time for some self-love!

References

https://www.medicalnewstoday.com/articles/266886.php
https://bellatory.com/skin/Top-5-Benefits-of-Strawberry-for-Skin
https://www.livescience.com/45487-pineapple-nutrition.html

Free Franco DeNicola Screening: The Shift In Consciousness

We interviewed Franco DeNicola about what is happening with the shift in consciousness. It turned out to be one of the deepest and most important information we pulled out within an interview.

We explored why things are moving a little more slowly with the shift at times, what is stopping certain solutions from coming forward and the important role we all play.

Watch the interview here.
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