Birthday

Tomorrow is my birthday and I have to say it feels like just another day.... Can that day just be over with already...

Forgotten

Am I that easily forgotten....

Empty

Everyone thinks I have it all but it's so empty behind these walls...

I don't want any part of it...

If this is what the world has become I don't want any of it. If this is how men treat women I am thankful to be alone. If this is what women think they deserve count me out. I have way too much offer to be manipulated and played. 

*My Words, My Canvas*

Respect

I refuse to respect those people I have lost all respect for... 

Shape our future...

The sweetest people get the poorest treatment. While the disrespectful and ignorant get treated like queens and kings. The way you treat others will shape the future. 

*My Words, My Canvas"

Nothing

Whether in a room full of people or in a room all alone ... I always feel invisible and I am ashamed to admit that to those who love me.

Been too long...

I haven't written in a while, I've been dead on the inside for far to long to write. Something that once came to me so effortlessly, now seems to take so much out of me. I contemplate whether to share or not, there are several nights I grab my phone and write, but never post. I feel like there was a time where my readers looked forward to hearing from me but now maybe they have all drifted away.

I'm just tired ...is this really life? So many people are making it a game...

*My Thoughts, My Canvas*

Feeling of the night

What happened is, we grew lonely
living among the things...

*my words, my canvas*

It's all about quotes...

“Try not to become a man of success. Rather become a man of value.”
― Albert Einstein

“If I told you I’ve worked hard to get where I’m at, I’d be lying, because I have no idea where I am right now.”

“You educate a man; you educate a man. You educate a woman; you educate a generation.”
― Brigham Young

“Do not be deceived: bad company corrupts good morals.”  

Life's Motto

Expect nothing, for you shall never be disappointed...

*My Words, My Canvas*

Quote of the night...

It was one of those times you feel a sense of loss, even though you didn't have something in the first place. I guess that's what disappointment is- a sense of loss for something you never had.

*My Words, My Canvas*

10 Tips for Increasing Energy

10 Tips for Increasing Energy

Often, people turn to high-caffeine beverages and energy drinks to give them the boost they need to get through the day. However, many of these drinks are loaded with refined sugars and high amounts of caffeine, which can cause a burst of energy, then a rapid crash.

Learn lifestyle strategies that help eliminate this rollercoaster effect while boosting energy throughout the day.

Get a Good Night’s Sleep

Getting between seven and nine hours of sleep per night is optimal. However, the actual time a person falls asleep is also important. Sleeping from 2 a.m. to 10 a.m. may not be as restorative as sleeping from 10 p.m. to 6 a.m. This is because many restorative processes, including hormone secretion, body temperature and digestion, are linked to natural light exposure. Aim to go to bed and get up at the same time every day, even on the weekends.

Get Moving

A brief bout of exercise (as little as 10 minutes) can improve energy levels and a person’s mood. Physical activity, even walking, is a great energy booster. Walking can be done anywhere and only requires a good pair of shoes. To achieve health benefits, it is recommended that adults engage in about 2.5 hours of moderate-intensity physical activity, such as brisk walking, each week.

Eat a Healthy Breakfast

People who skip breakfast are essentially running on empty. Research has shown that breakfast eaters have more energy throughout the day, in addition to more success with weight loss and maintenance. Keep breakfast healthy by incorporating sources of lean protein, healthy fats and whole grains, such as whole-wheat toast with peanut butter and a banana.

Stay Hydrated

Even slight dehydration can leave a person feeling tired and lethargic. Keep a tall glass of water or a water bottle with you throughout the day. Note that hunger is sometimes mistaken for thirst, but fatigue can also be a mask for thirst. Cut down on alcohol intake because it dehydrates and can also interfere with deep sleep.

Reduce Stress

Stress has a major impact on energy levels. Stress can leave a person feeling both mentally and physically exhausted. Even low but chronic levels of stress will negatively affect a person over time. Try to take 20 minutes for yourself every day just to relax. Turn the TV and computer off, sip some tea, and read a book or listen to music.

Choose Whole Grains, Limit Sugar

Eating whole grains provides a slow and steady release of fuel (carbohydrates) into the bloodstream, keeping energy levels consistent and balanced throughout the day. Refined-flour products, sweets and other high-sugar foods cause a spike in blood sugar, which allows for a temporary energy boost that is then followed by a rapid decrease in blood sugar. This rollercoaster of high and low blood sugar leaves a person depleted.

Turn Coffee into a Protein Drink

Put skim or reduced-fat milk in coffee instead of creamer. The protein in milk helps sustain energy levels, as well as provides some bone-building calcium. Create a healthy breakfast by pairing it with a healthy fat, such as an ounce of almonds.

Choose Healthy Snacks

It is important to snack throughout the day. However, make smart snack choices. Have a couple of snacks that combine protein, fiber and a little fat, such as an apple and string cheese or yogurt and nuts. This helps to sustain energy levels throughout the day. The carbohydrates provide an energy boost, protein keeps energy up and the fat makes energy last.

Increase Magnesium Intake

Eating a varied and healthy diet is important to ensure nutrition needs are met; however, if energy levels are not where they should be, it could indicate a magnesium deficiency. Magnesium is an important mineral needed for more than 300 biochemical reactions in the body. It can specifically affect energy levels because magnesium is necessary to break down glucose for use by the body as energy. Recommended daily amounts – 300 mg for women and 350 mg for men – can be obtained by eating more whole grains, fish and nuts.

Achieve pH Balance

After being digested, absorbed and metabolized, foods release either an acid or an alkaline base (bicarbonate) into the blood. Grains, fish, meat, poultry, shellfish, cheese, milk and salt all produce acid. Fruits and vegetables produce alkaline. A diet high in acid-producing foods causes an imbalance between acid and alkaline, which could lead to loss of essential minerals such as potassium, magnesium, calcium and sodium as the body tries to restore equilibrium. This imbalance is thought to affect immune systems and decrease energy levels. To ensure a balance, be sure to eat a diet that includes lots of alkaline foods, such as leafy green vegetables, beets, celery, figs, dates and cantaloupes.

 

Resources

Academy of Nutrition and Dietetics: www.eatright.org

Nutrition.gov: www.nutrition.gov

U.S. Department of Agriculture: www.usda.gov

National Institutes of Health: www.nih.gov

What is broken heart syndrome?

Suffering from a broken heart is not just a metaphor for dealing with a difficult emotional time. Symptoms that people feel when they are "broken hearted" are actually physical.

Takotsubo cardiomyopathy is the technical term for "broken heart syndrome," the condition in which intense emotional or physical stress can cause rapid and severe heart muscle weakness. This can happen after a variety of emotional reactions, such as grief over the death of a loved one or a break up of a long-term relationship. Additionally, it can be felt during times of fear, extreme anger and surprise.

Sudden emotional stress can cause the heart muscle to mimic a heart attack. Patients may have chest pain, shortness of breath, congestive heart failure or low blood pressure. These symptoms can typically begin within minutes or hours after the person has been exposed to the unexpected stress.

People are often misdiagnosed with a massive heart attack when what they have really suffered from is a days-long surge in adrenalin and other stress hormones that temporarily shock the heart.

Because the syndrome involves severe heart muscle weakness, takotsubo cardiomyopathy can be life threatening. However, even the most critically ill patients tend to make a complete recovery.

While takotsubo cardiomyopathy can affect anyone, it primarily affects middle-age to elderly women. Consult your doctor or medical care provider immediately if you are experiencing abnormal feeling in your chest and heart.

Resources

• American Heart Association: www.americanheart.org
• National Center for Biotechnology Information, U.S. National Library of Medicine: www.ncbi.nlm.nih.gov

Forgive and Move On

How to Forgive and Move On

1. Realize that your bitterness, hatred or resentment doesn't affect the other person at all. In fact, they may not know how you feel, and if they do, they may not care.

2. Realize the best way to “win” and move on is to live the happiest and best life possible. There’s nothing to match doing something with your life, and feeling satisfied, and enjoying who you are.

3. Look for the silver lining in the cloud, and learn what you can from the bad experience. Often, it can make you a much better person – who is kinder, wiser, and with greater character.

4. Remember the people who were there for you, and who helped you to feel much better about things. Focus on their qualities – and not the other person’s!

5. Be compassionate and understanding with yourself. Emotional wounding always takes its toll on you. It leaves you feeling beaten, and torn up inside.

6. Decide not to think about the story again. You’re hurting yourself more by going over it. Choose to thing about the people who bring joy to your life, and the life experiences that leave you feeling proud. 

7. Remember that the meaning of “forgiveness” is “untie” … And you want to be free from that person and the pain. So, decide to untie yourself, and move on with your life.