Category Archives: Healthy Living

Why Cheat Meals Are So Critical For Wellness


If you’ve been in the wellness sphere for any length of time, you’ll have come across the term “cheat meal.” To the casual observer, it just means eating something that doesn’t fall inside your regular diet. But its value and purpose goes much higher than that. 

It all comes down to our psychology. We need to know that we have an “out”, so to speak. Nobody can stick with the same foods, day in, day out. So every now and again we need a change – and a chance to let our guard down. 

In this post, we take a look at why cheat meals are so important and why you shouldn’t feel bad about eating them. 

Life Is For Living

Unsplash – CC0 License

You could eat bland meals for the rest of your life. But life is here for living. No matter how well we eat, we’re all headed to the same place. The whole purpose of health and wellness is to live well. So you stick with healthy foods 90 percent of the time, and then allow yourself an indulgence every so often. 

A life full of flavor is essentially what we want. And, yes, you can get that in a healthy manner. But sometimes, you don’t want to have to focus on your diet. You just want to let your hair down. And that’s when cheat meals come in handy. 

It Gives You Freedom

Imagine telling yourself that you can never eat another donut in your life. It would feel a little oppressive. But cheat meals provide you with a bit of safety. The fact that they exist means that you’re able to entertain the idea of eating something outside of your wellness regime, even if you never actually get around to doing it. 

Thus, in a sense, cheat meals are an important psychological tool. They remind you that you’re a free agent that can do what it wants. If you want to indulge in pizza or put Italian sausage in oven trays and bake it, then that’s your prerogative. 

It Lets You Blend In 

We all know that socializing with others is extremely important for our health. Without it, we can struggle. But when you’re on a very specific diet plan, it can be hard. You worry that if you go out, you won’t be able to find something you can eat. 

Here again, is where the concept of cheat meals comes in handy. You can combine them by going out and socializing, giving yourself permission to have whatever you like. 

It Keeps You Mentally Healthy

We live in a connected society where everyone affects everyone else. It’s not always realistic, therefore, to build a wall between yourself and the rest of the world. In many ways, we are just reflections of our environments. 

For this reason, cheat meals can help. They give you the freedom to fall off your diet every now and then when it isn’t realistic. And this provides extra motivation to stick with it in the following days. 

How Oil Pulling Can Clean Your Teeth


Photo by Shiny Diamond from Pexels

Have you been hearing all the wonderful benefits you can get by using a technique called oil pulling for your teeth? If you have, and you are curious about using this method to help improve your oral health then you may be wondering exactly how it works and how you can go about doing it.

There have been many studies done on the effectiveness of oil pulling and the common consensus is that it does have a positive effect on your dental health. Here are some tips and how you can get started using oil pulling.

What Exactly is Oil Pulling?

Oil pulling involves using oil to pull bacteria from between your teeth and out of your mouth.

The oil that you place in your mouth will be pulled between your teeth and it will be spread all around your mouth. 

You will need to keep the oil in your mouth for a specific length of time. Oil pulling not only removes bacteria from your mouth it also stimulates saliva production as well. 

How Oil Pulling Is Done?

Oil pulling is not difficult to do. The process is fairly straightforward. All you have to do is select an oil of your choice, take some into your mouth, and swish it around for at least twenty minutes. 

The oil will become milky and very thin. Once the twenty minutes have passed you should spit out the oil from your mouth. You are never to swallow the oil because it is loaded with bacteria. 

You may be wondering if there is a specific oil that you should use for oil pulling. The answer is that there is no specific type of oil that you should use. However, coconut oil is the most popular, and studies have shown that it is very effective. 

Does It Really Work?

If you’re still skeptical about whether oil pulling works or not, it should be a comfort to know that many studies have been done asking the same questions that you probably have. 

Many of them have concluded that oil pulling does in fact pull bacteria from your mouth and can improve your dental and overall health.

While oil pulling is an effective way of improving your oral health it is not a substitute for visiting being your dentist. Make sure you visit the Center for Contemporary Dentistry at least twice per year so that your dentist can do proper cleaning and fillings as needed.

Take Care of Your Teeth

Oil pulling is just one of many things that you should be doing to take care of your teeth. Do not neglect to brush your teeth twice a day, floss, and use mouthwash whenever it’s necessary.

You should also try to use fluoride toothpaste whenever you clean your teeth as it has been proven to help to prevent tooth decay. Ensure that you visit your dentist at least twice per year so that your oral health will never be compromised.

How to Manage a Personal Setback


Image Credit

Personal setbacks are a normal part of life, but when they occur it can seem like the walls around you have crumbled and what you have built is now in ruins. But if it feels like all is lost or you can’t see a way forward, remember the wisdom of the ages – this too will pass. 

Understand it’s normal

The reality is that only 20% of people achieve their goals at the first time of asking, which means that a whopping 80% of us are failing at our aspirations. So of course we must accept that setbacks are going to occur and instead train ourselves in how to respond. 

It is not a losing mindset you are cultivating just one that can cope with shocks to the system, it’s a mindset that makes those setbacks less shocking and more productive.

Accept the setback 

In some instances, there may be an issue that others can see but which you don’t notice or don’t acknowledge. The denial of the issue that’s holding you back might be the setback itself, and only when you accept the obstacle in front of you will you be able to resolve the setback and move forward. 

Often we don’t want to accept these setbacks for fear of looming bad or like a failure, but in reality, these setbacks are completely normal, everyone goes through them and will understand the journey you’re on. Honesty will make you a stronger person. 

Be kind to yourself 

Setback happens in life for many reasons. Sometimes they happen because of you and sometimes it’s the fault of someone else – we are all human and we all make mistakes. If you feel you are at fault for your setback it’s important to be kind to yourself. 

Self-kindness is very important, especially if you’re in a difficult or problematic position that puts you on the wrong side of the law. You might feel like the whole world is against you but they’re not, contact Takakjian & Sitkoff, LLP you can understand where you’re coming from. 

Accept responsibility 

If you suffer a life setback other people will be involved, it might be a relationship setback, a work setback, or a legal setback like driving under the influence. Although other people might also be at fault, it’s important to accept responsibility for your role in events. 

Accepting responsibility for your role in events is your first step on the path to healing and moving forward. When you don’t accept responsibility in this way you repress the issue which can then re-manifest as stress or illness. 

Call for help if needed

Nobody wants to be in a state of suffering whether that is physical, mental, or emotional, but depending on the type of life setback you’re going through you might experience one or many of these conditions at the same time – that is a lot to deal with. 

Luckily many people in the world have had similar experiences to you and are ready to help you out if you ask. Swallow your pride and ask for help if you think you need it, advice and guidance is a fast way to remove yourself from the immediacy of your suffering. 

A Recipe For The Perfect Night In


There is nothing quite like a good meal, is there? The taste infusions you get to have, the ability to sit around with friends and laugh together over the scent of good food – it’s all going to make for a really fun night. You may be able to go out now that lockdowns are easing, but that doesn’t mean that you can’t enjoy an amazing night in with friends you love. 

You should be able to sit together and talk and laugh, but it’s all about the food isn’t it? Having a potluck dinner where everyone brings a dish each is one of the best things that you can do for the perfect night in. Some people may bring Tai Pei frozen food for everyone to enjoy, but others may decide to cook up a chocolate melt in the middle pudding and bring it round. No matter what, everyone has a great time and you all get to try different foods that don’t always match, too. What else could you be doing to enjoy a perfect night in with friends? Let’s take a look!

Image Source: Pexels

  1. A spoonful of blankets. An indoor picnic can be one of the best ways to enjoy your food with friends. You don’t all have to sit around a dinner table to be able to enjoy yourselves at a dinner party. You can get out the blankets and pillows and spread them all over the floor, then set up the food in the middle. Throw down some blankets and cushions and get comfortable for a change.
  2. A cup of romance. If your night is with a loved one, you should consider a little something to keep you both together and having fun. How about a massage? YouTube is full of massage tutorials and you can break out the massage oils and enjoy a little luxury for a change. You can look up how to do a Swedish or Thai massage if you’ve never done it before!
  3. A dash of chocolate. Fondue is something that most people associate with cheeses and bread, but buying chocolate fondue is a whole other experience. Adding honeycomb, marshmallows, fruit and more to dip into the chocolate is something else. It’s so easy to make a good fondue and you can dip whatever you like in it!
  4. A serving of fun. Whether you enjoy wine and cheese tasting with a range of chutneys, you want to cook together or you want to enjoy a football game on the TV, you can make your night fun when you have activities planned. You don’t have to go paintballing to have fun, not when you can make your night exceptional. Fun is relative to what you want and need, too, so if you enjoy things like dancing to the XBox, then go and do that!

A perfect night is one free of lockdowns and full of laughter. There are plenty of ways that you can do that for free.

Four Ways to Cut Down on Online Spending


With less traditional outgoing costs — for example on trips to a restaurant or the cinema — due to the coronavirus pandemic, we might be looking more to satisfy our spending habits online. Whether this is online shopping or through digital subscriptions, there are many ways to lose money while using what the internet has to offer. If you are looking to save money on online spending, then this guide has four key ways to help you cut down.

Find Free Streaming Services

With everybody talking about a certain TV show or film online, it might be tempting to subscribe to several streaming platforms. The huge problem now is that so many studios are starting their own streaming platforms that they are starting to look just like the old cable packages of yore. Find a free streaming service instead, whether it’s through films and shows available on YouTube, or simply available on the public archive. Did you know that libraries offer free DVDs or even streaming platforms? It’s worth seeing what your library has to offer when it comes to home entertainment options.

Cut out Express Delivery

That object you just bought: do you need it delivered the same day? Or could it be something that can actually wait days or even weeks for. By subscribing to fast delivery options, you are spending a lot of money not on the object itself, but merely on the speed with which it arrives at your house. If you don’t mind waiting a little longer, then cutting out these express options entirely will have a massive impact on your wallet and might be better for the people driving too.

Think Before You Shop

As you are not at an ATM or physically handing over your cash, you may not even be realizing how much you are spending online. This is why it’s a smart idea to take a breather before you purchase anything online to truly ask yourself if you need it. That way, you may find yourself spending a whole lot less. If you find yourself in debt as a result of excessive spending, then perhaps it’s time to consider a debt consolidation loan. The benefits of debt consolidation, like that offered by OneMain Financial, may include a lower overall interest rate, a reduction in your monthly payment, and only one payment to keep track of.

Shop In-Person Instead

The conventional wisdom is that it is cheaper to shop online than in person as you have an infinite variety of options to choose from. This isn’t always true. When it comes to homemade gifts or books or even furniture, you might find that actually getting yourself down to the store and browsing in-person can actually save you money. There is a psychological benefit to this as well. By physically standing in front of an object you will have a better idea as to whether or not you actually want to purchase it, far greater minimizing the risk of making any impulsive purchases as a result.

5 Ways a Plant-Based Diet Can Improve Your Health


Are you looking to improve your health? While no particular food can reduce the risk of diseases, such as cancer or diabetes, a diet can. For years now, nutritionists and dieticians have talked of the benefits of consuming a plant-based to improve one’s health. A plant-based diet focuses more on foods sourced from plants. Many people understand the term differently, but here are ways a plant-based diet can improve your health.

Pixabay – CC0 License

Weight management

Maintaining a healthy weight is one of the challenging things that many people go through, yet it is vital to one’s overall health. Studies and research from previous years suggest that people who consume more plant-based diets tend to have a lower BMI (Body Mass Index) and lower risks of heart disease, diabetes, and obesity than those who consume meat. Excess weight is the leading cause of diseases, such as cancer, hormonal imbalance, and prevents you from living your life with ease.

Improves your immune system

A plant-based diet consisting of legumes, vegetables, fruits, and whole grains provides you with nutrients you can’t acquire from other foods like meat. In addition, these foods contain minerals, antioxidants, phytochemicals, and vitamins that improve the functionality of your immune system by balancing your body and keeping your cells healthy. Plants also prevent you from acquiring infections by strengthening your body to fight microorganisms and germs.

Improve your brain function

A plant-based diet has many physiological benefits, but it also has a few mental ones. Compelling research indicates that plants play a role in reducing dementia, cognitive impairment, and slowing down Alzheimer’s. Vegetables, whole grains, and fruits are rich in polyphenols that play a vital role in improving brain function and health.

Boost your mood

Plants make a light meal, unlike meat, which is very filling. A plant-based diet is also rich in fiber that makes digestion smooth for your gut by improving the absorption of nutrients. Consuming a plant-based diet makes it easy to go about your duties and get a good night’s sleep.

Quality sleep, in turn, improves your mood, and when you’re able to maintain a healthy weight, you become more confident. Although it may seem challenging to prepare vegan-adaptable dishes in a mixed household, you can try these sheet-pan recipes that are simple to prepare.

Prevent other diseases

A plant-based diet is wholesome and not limited to reducing one disease such as cancer. Due to its benefits in reducing inflammation and boosting your immune system by absorbing nutrients, a plant-based diet can protect you from other diseases. These include high blood pressure, heart attack, strokes, type 2 diabetes, and various cancers. Most of these result from cholesterol build-up and saturated fat that restricts blood flow; plant-based oils prevent this. In general, consuming a plant-based diet in the long term can help you live a long and healthy life.

Bottom line

Make the switch today and go vegan. A plant-based diet has significant health benefits that can help you live a long, happy, and healthy life. Despite what you’re looking to achieve with your health, you can achieve wholesome benefits such as better weight management, brain function, an improved immune system, good mood, and also prevent diet-related illnesses.

Lifestyle Practices To Reduce Back Pain For Good


Living with back pain is not pleasant. Whether it’s a small niggling pain or chronic pain, it can be uncomfortable and make life difficult. Although medical treatment and medication can help, they do not always offer long-term results. Changing your lifestyle, however, can reduce or eliminate back pain for good. Back pain can easily keep coming back if you do not practice the right lifestyle habits. Thus, here are the most effective lifestyle practices to reduce back pain for good.

Image by Ryan Hoyme from Pixabay 

Chiropractor treatment

Chiropractor services are a great alternative to medicare. Instead of undergoing surgery, which can be stressful and costly, you can relieve pain and keep it at bay with regular chiropractor care. They can relieve tension in the back and pain to make life livable and more comfortable. Using hand movements can relieve inflammation and soreness, which is making daily life frustrating. You may only need a few treatments if you have mild pain. You can receive regular treatment for more chronic cases. 

Diet changes

Improving your diet is a highly recommended way to relieve back pain. Many foods and drinks can cause back pain to become worse and feel more difficult to live with. For instance, high sugar foods can cause inflammation. If you have inflammation in your body, which is causing the pain, then sugary foods may make it worse. Eliminating processed foods, heavy carbohydrates, and alcohol can help reduce inflammation and reduce back pain for as long as you keep up the healthier diet choices.

Regular exercise

If you lack an exercise routine or daily activity, this may cause back pain. Or, make your current back pain worse. Regular activity can help loosen the joints and the muscles, which can relieve the tension and stress that the back pain is causing. You should avoid high-intensity workouts if you are suffering from chronic back pain, as it can make it worse. But, gentle walks, yoga, and jogging can help relieve back pain. Keep up the regular exercise to keep the pain at bay.

Avoid sitting for too long

Sitting down for long periods can cause the back to tense up, especially if you have poor posture. For those with sitting down jobs, at a desk, or on the phone, you may want to consider getting up for regular walks around the office or the home. This will help relieve any tension and help those suffering from back pain. A soft cushion under the bottom can help reduce the pain. 


Back pain can often cause the muscles to tighten, which will need to be loosened to reduce the pain. Regular stretches can help loosen the muscles. These should be done every morning and night at least. A few simple stretches can increase mobility and relieve any pain that the tight muscles are causing. A few stretches to include in your routine are touching your toes with knees bent, bringing your knees to your chest when lying down, and cat-cow rotation. These can instantly relieve pain and help reduce any tension or inflammation when practiced every day.

Learning to Rely on Yourself


Throughout life, there are many situations in which we might start to rely on someone a little too much. When we’re small, we get used to relying on our parents, family members, and perhaps even our friends. As we grow older, we realize that we can’t always rely on the people around us. It makes us think about how we’d be if we lived alone or if we moved out of the house.

Becoming self-reliant is something that a lot of people just have to get used to, but it can be surprisingly difficult if you’re new to the idea. So in this post, we’re going to share a few tips on how you can learn to rely on yourself instead of looking for help from others.

Source: (CC0)

It’s fine to rely on professionals now and then

If something in your home breaks, the last thing you want to do is attempt to fix it yourself. These are perfectly good situations to call someone and ask for help, but you should probably stick to asking professionals.

For example, you could call a 24 hour AC repair service if your cooling stops working on a hot summer’s day. It’s a lot better than asking a neighbour or a friend and it guarantees great service and even some level of insurance in case something breaks. If you decide to call a friend and they break something, you can guarantee that there’s going to be some kind of argument and a lot of frustration.

Minimize your bad habits and learn to take control

Learning to take control of a situation is difficult. This is why it can be a great idea to learn to minimize your bad habits. It teaches you a lot about how to control situations and it encourages you to find a source of motivation that will help you lead a healthier and more sustainable lifestyle.

People tend to underestimate the benefits of breaking free from a bad habit. They don’t realize just how liberating it can be to take control of your life and really free yourself from negative habits that are dragging you down.

The benefits of relying on yourself

There are actually a number of great benefits that come with relying on yourself. For example, you’ll get a huge self-confidence boost knowing that you don’t need other people around to get things done. You’ll also learn new skills which are great, and you’ll also have fewer issues when it comes to confrontation.

It’s also a good idea to become self-reliant so that you can stabilize your emotions. Some people may develop emotionally needy behaviours, and it’s usually best to get out of those habits and learn to live on your own without the need for someone else to pat you on the back or praise you. Learning to appreciate and love yourself is a lot harder than it sounds, but it’s an essential skill that everyone needs to learn as soon as possible.

Improve Your Diet With These Simple Changes



As the summer looms over us and those floaty dresses stare at us from inside our closets – most of us can’t help but to plan a weight loss journey of some kind. 

Losing weight for the summer months is one of those things that many of us try to do – and making changes to our diet is the best way to achieve this in a healthy way. 

We know that changing your diet can be a daunting affair – and that’s why we have set down just a few simple changes you can make to your diet every day that will improve your health and fitness for the summer months. 

Eat fruit in the morning

Fruit is a fresh food that is packed full of vitamins and minerals that are essential for our body. From potassium in bananas to antioxidants found in berries; it is so important to add fruit to your daily diet for the best health results. 

Eating a couple of portions of fruit for breakfast in the morning is a healthy way to start the day and will not only provide you with those essential vitamins, but will also provide sugar to help give you energy for the day ahead. You are much less likely to snack in the middle of the morning and this will help you to eat less snd lose weight. 

Start the day with green tea 

There are many ways to start your day right when you are dieting, and one of those is to drink a refreshing cup of green tea. Green tea is full of vitamins and it also helps to wake up your metabolism to get the most of our food. When considering the links of your diet and hearing loss, heart disease, and immune issues it is important to start every day by setting up your metabolism for efficient digestion. 

Try meatless Monday 

Meat such as beef and chicken are great sources of protein, however red meat in particular can be fatty and hard to digest. If you are trying to lose some weight this year it is a good idea for you to try eating a meatless meal once a week – such as a Monday. Meatless Monday is a great way to diversify the food you eat as well as get more vegetables on your plate. Consider a vegetable curry, vegetable fajitas, or a simple salad to start your week with easily digestible foods. 

Eat one portion of fish a week 

As well as eating meatless once a week it is a good idea for you to eat fish at least once every week. Fish is a great source of lean protein, amino acids, and other minerals we need for our bodies to function. By eating a portion of lean protein like this once a week you will be providing your body with amazing fuel that doesn’t pile on the pounds. 

Try some of these different healthy eating tips this week to see how much of a difference you can make to your diet. 

How to Get Ahead in Your Career


One of the main things people look for when job seeking is a role that can offer them career progression. It’s important to feel like you’re going somewhere when you’re dedicating so much time to a role, and there is much more job satisfaction when you’re challenged and have the opportunity to develop your skillset. If you’ve been stuck in the same role for a while now and are interested in moving up the ladder, use these tips to help you get that promotion.

Consider Further Education

A lot of job roles do require a degree-level education or equivalent training from candidates. If there is a role that you’d like to move up to one day, but are lacking in the right qualifications you should consider returning to school and completing a degree program. While attending a college might not seem practical to someone who is working full-time, there are plenty of online courses that you can enrol on for more flexibility when it comes to your studies. If you started a degree a while back but never completed it, you can finish it online with programs.

Have Clear Goals

You should also consider what it is exactly that you’re wanting to progress to. Is it a management position? Or would you like to move into a different department at your workplace? Perhaps changing career paths altogether? Understanding what you want from your next steps in your career will help you plan for them better. It’ll also look impressive to your management teams if you can clearly state what you want and show them that you are dedicated to it.

Put Yourself Out There

Another thing you need to be doing if you want to get ahead is putting yourself out there so your manager can see that you’re enthusiastic about your progression. Ask for more responsibility in your daily tasks, or volunteer to do overtime if the opportunity comes up. If there are any openings for a promotion, speak to your manager about your application and ask them for advice and a recommendation for the role. You won’t get very far if you don’t speak up about your desire to move up in the company or show interest in these kinds of opportunities – fortune favors the bold!


While it’s a great idea to make yourself stand out in the office, don’t miss out on the chance to make a name for yourself further afield. Look for networking opportunities that are relevant to the career path you want to follow and take part in. There are plenty of industry events that professionals can attend to make contacts, whether it’s a casual drinks mixer or a conference or trade fair. Take some business cards with you to pass on to others who might be able to help you progress in your career.

Ask for Feedback

Finally, ask your managers for feedback on your performance. They will be able to give you a better idea of what your strengths and weaknesses are so you can improve and become a stronger candidate when job vacancies do come up and you want to apply. They might even highlight things you never thought about before, which is excellent for both professional and personal development.

If you want to get ahead in your career this year, consider the points above and how you can use them to achieve your goals.