A cup of coffee a day, keeps diabetes away!

“Coffee is an amazingly potent collection of biologically active compounds,” Walter Willett, M.D., of the Harvard School of Public Health, told the National Institutes of Health’s newsletter.

This is far from what most people thought about coffee. Most people are cutting their coffee consumption for fear of developing health issues and coffee addiction. One of the believed negative effects of drinking coffee is the fear of acquiring diabetes.

But we are talking about coffee without any additions, like cream or sugar and other addition to coffee used in selling latte and frap. Those types of drinks does not provide the same health benefits of plain, black coffee.

A study published in Diabetologia, evaluated thousands of people and followed them for four years, proves wrong about the negative thinking in drinking coffee. The study shows that coffee seemingly has more beneficial effect.

The more consumption of coffee, the lesser the risk of developing type 2 diabetes. Individual participants who increased their coffee consumption on an average of 3 or more cups per day showed a 37% reduction in risk. While, participants who consumed less than one cup per day showed 17% higher risk for developing type 2 diabetes.

As stated earlier, the type of coffee we are talking about is caffeinated coffee. A brewed drink that does not have any additives. When taking the suggestion of drinking more than 1 cup of coffee a day, an individual should have a clearance from their doctor. This may not be suitable for all since others may have conditions which coffee are not recommended.

To enjoy a healthy coffee, here are some tips:

• Try a fresh brewed coffee. It’s strong and delicate aroma is energizing.
• If a fresh brewed coffee or black coffee is too bitter for your taste, you can add a little sugar or artificial sweeteners.
• You can also try some milk. A little bit of skim milk or low fat milk will give you a light coffee with less fat and calorie.

http://laurenceourac.com/a-cup-of-coffee-a-day-keeps-diabetes-away/

Low-carbs versus Low-fat diet

The emergence of social media made it so hard for many not to indulge in food. With the blogs and posts that shows different and new delicious food to eat, it become so hard for those who spoil themselves in food to go on diet. However, it is necessary for a person who has gain much weight to go on diet for a healthy living.

When we speak of diet, we normally get recommendation to go on a low-fat diet. There are a lot of low-fat food that is immediately available in the market. For years, people has always been into low-fat diet whenever they want to reduce weight.

However, in a study published in the Annals of Internal Medicine, low-carbohydrate diet gives more result in weight reduction. A group taking low-fat diet and low-carb diet participated in the study conducted. After a year, participants taking low-carb diet reduced their weight in an average of 7.7 pounds more than the group taking low-fat diet.

While some experts believed that low-carbohydrate diet is not good for the heart, it was challenged by Dr. Lydia Bazzano, a professor in nutrition research and found out that those on a low-carb diet has a decrease in estimated 10-year risk for heart disease than the low-fat group.

Another benefit of a low-carbohydrate diet has great improvement in their “good” HDL cholesterol and triglycerides and a decline in the ratio of bad to good cholesterol. However, too much lowering of carbohydrates, people will not get enough fiber.

So instead of cutting too much on carbohydrates, refined carbs that are fiber-rich like white bread and pasta can be a replacement.

Low Carbohydrate diet may not be the best diet for weight loss but it could be the best option versus low-fat diet. For those who want to lose weight and improve their heart health, decrease on carbohydrate intake may work better than trimming dietary fat and can get best result if coupled with proper exercises.

http://laurenceourac.com/low-carbs-versus-low-fat-diet/

The Ominous Dark Circles Under Your Eyes: Its Causes and Treatment

It’s safe to assume that we’ve all been there in a situation where you look into the mirror and see those most resented dark circles under your eyes.

The unfortunate thing is not even a good night sleep will get rid of those shadows. What we do is get to the roots of these dilemma.

CAUSES

To help determine the cause of your dark circles, carefully stretch the skin under your eyes. Genetics or aging is the cause if the area becomes darker while seasonal allergies and UV rays are the culprit when there is no change in color.

The skin under our eyes could be thin or thick when compared to others. Thinner and fairer skin will more likely have darker circles under their eyes since the blood is more prominent when it pools there due to slower circulation caused by the lack of sleep. It is inherited that’s why some people could be more likely prone to having dark circles under their eyes than the others.

Another reason for those shadows is too much sun exposure where the UV rays increase the aging process where the skin sags and wrinkles that leads to appearance of dark circles. On the other hand, seasonal allergies are caused by release of histamines in the body that triggers the inflammation of blood vessels and swelling.

TREATMENT

There are several ways to treat the shadows under your eyes, which ranges from micro-abrasion to simply applying makeup.

You can banish the dark circles under your eyes through the help of lightening creams and retinoid. Applying creams with niacin amide will also help reduce the prominent capillaries under your eyes. If you plan to go natural, gel from plant extracts, such as caffeine, will soothe your dilemma, too.

You can also turn to shallow skin laser to destroy the cells called melanocytes that caused pigmentation under your eyes. Superficial micro-abrasion is another option if you want the problem to be gone for good. It is the process of removing the uppermost layers of skin in your eyes with abrasives, so this requires skills of an expert.

However, there are also home remedies to treat your dark bags. Cucumbers contain 95% water that can soothe the dark bags and moisturize the area. Chill the cucumber slices in the fridge then place them over your eyes for about 15 minutes. Another is by placing cold tea bags under your eyes for around 10 minutes. The tannin in tea will help lessen the inflammation of the capillaries under your eyes. Another one is aloe which has been used for hundreds of years to refresh and improve the appearance of the skin under your eyes.

However if you’re running out of time and you need to cover up those dark bags immediately you can opt for makeup. Concealer is an effective quick fix for dark bags. Apply it around the eye starting from the darkest area then blend it gently. The greenish-tinge of the concealer will counter the redness of the skin under your eye.

In the end, in order not to suffer any more from dark circles under your eyes, it all goes down to healthy lifestyle. Avoid having poor diet, alcohol consumption, smoking, and get checked on a regular basis for any underlying medical conditions.

http://laurenceourac.com/the-ominous-dark-circles-under-your-eyes-its-causes-and-treatment/

The Dos-and-Don’ts of Seaside Swimming

Everybody loves summer especially if it means an outing to the beach. In order to fully enjoy your summer trip, it is better if you know the hazards that may happen whilst in the water. With the high number of seaside incidences, be sure not to pack only your swimsuits, but these simple tips as well.

Swim at lifeguard-patrolled area

This is one of the golden rules in seaside swimming. However, a lot of people are not aware where the patrolled areas and where are not. The red-and-yellow-flags indicate the locations patrolled. The flags are regularly adjusted to suit the changing conditions of the sea.

On the other hand, not all beaches have lifeguards. It is important that you choose your vacation on somewhere where they have one. Lifeguarded beach are far less likely to have incidences, since they can immediately provide emergency assistance needed.

Be aware of the flags

Lifeguarded beaches install various flags to indicate where are the safe areas you can go swimming and those that are designated for watersports.

The area between the red-and-yellow flags will give you the green signal that it is safe to go swimming there, while the areas between the red flag is the zone where it is dangerous to swim, so you MUST NOT even try of thinking to go in red-flagged zones. On the other hand, the chequered black-and-white flags indicate that the areas in between are designated for watersports such as surfing and kayaking. Don’t go swimming in here. Another flag is the orange windsock. It means that the winds are strong in this area so using an inflatable here is not allowed or you’ll be quicly washed off-shore.

Know the dangers of the sea

First in the list are the rip currents. You’ll know when you’re in the rip currents when the water is already discolored such as brown water due to the stirring of the sand from the seabed and debris floating in the water.

Rips are strong currents that can carry you immediately from shallow water to beyond your depth. However, if you ever find yourself in one, stay calm then raise your hand to shout for help. Stay afloat by holding on to your inflatable, but if you have none, wade your way if you still can stand. 

Don’t go however against the rip, instead, swim parallel until you’re out and then you can finally swim towards the shore.

Tides and waves are the next to watch out for. Tides come quickly and can leave you stranded. Be conscious of the directions and how fast the water is coming in. if you’re planning to play on rock pools, consult a lifeguard first for advice. Waves on the other hand are not any less dangerous. A small wave can knock over a child and dumping waves contains great force when out of shallow water.

Tombstoning is another danger in the sea in which people are mostly responsible. Tombstoning is jumping from a height into the water. Many has been killed and seriously hurt due to tombstoning. One should avoid it especially if you’re not familiar with the changes and areas of the sea.

Other beach hazards include sunburns and dehydration. Be sure you’re protected from UV rays by applying sun protection once every one and half hours to two hours if you’re swimming. Consume plenty of water even on a cool day, since the sun and wind could also dehydrate you.

Be aware of the stings from weaver, jellyfish, and insects. Do your research first on these things, so you can go well prepared.

The must-dos-and-don’ts in the beach

Be sure that the children are well-supervised when in the beach. They are not as aware of the dangers yet present in the sea. On the other hand, being an adult doesn’t mean you can swim alone. It is strongly advised to have a companion when swimming in order to have someone to aid you and vice versa. But when chances are you’re both in trouble, stick your hand in the air and shout for help. 

When you’re in the situation where you see an accident, immediately call for a lifeguard, or if the beach isn’t lifeguarded, quickly call for the emergency hotline in your location. On that note, be sure that you know the emergency hotline of the beach you’re planning to go.

Another thing you must not do when swimming is drinking alcohol. It will not only keep you dehydrated but it will also impair your judgments and motor skills.

Research for information and follow them

Check out the condition of the sea on the beach you’re planning to take a vacation. Research for all the necessary information such as the safety signs, hazards, emergency services, and the likes. We are not hoping for an accident, but being prepared always beats unexpected circumstances. And remember, ignorance is not always a bliss, it could be detrimental too.

http://laurenceourac.com/the-dos-and-donts-of-seaside-swimming/

Overlooked Lifestyle Crimes: Late-Night Snacking

There are a lot of bad habits we keep overlooking either because we don’t know about it or we simply don’t accept the fact. Apart from smoking and being a digital junkie, late-night snacking falls in the category of the must break-off habits. So for your benefit, I’ll do the honor of assuming the role of your smartass conscience and tell you truths you probably don’t want to hear. But that’s what conscience for is, right?

So we’ve got a mystery here. It’s a little bit past 10 in the evening. You’re probably just stepped out of shower, or maybe doing your homework – could be office works as well – or whatever it is that you’re doing during those times when suddenly your train of thoughts veered towards your refrigerator. Your dinner is still on its way to being digested completely, so why the heck you’re feeling an inexplicable pull towards your kitchen?

Late-night snacking culprits

There are various reasons behind late-snacking. This includes the following:

• The ads in the TV are making you hungry.
• You’re on way to mental asylum due to completely not having anything to do and sleep is not coming anytime soon, so why not resort to raiding your food stash?
• You’re on a diet – or simply not eating enough – and what you eat during the day is only composed of celery and carrot sticks. Result? Thy flesh is too weak for a binging session, so you do it at night when no one’s looking.
• Stress, grief, frustration – this triggers late-night snacking to help bury the overwhelming emotions
• You’re experiencing nutritional imbalance.
• Lack of bonding with nature. (So, yeah go out!)
• Last but not the least, self-sabotage. It is where you’re keeping yourself overweight because you’re afraid of change and its accompanying situations, such as altercation in relationship or too much attention (when you finally got the super bod).

Now that you finally have the list of the potential reasons behind your late-night snacking, make a profile of your case to check off the buckets the prominent motives of your nightly crime. Ask questions such as when do you usually eat a lot? Are you under stress when eating or you’re simply bored? It is important in order to take the right path of recovery. But of course we still have to ask the question: Why do you need to break-off your late-night snacking?

The need to reprogram

Why do you need to reprogram? It is said that late-night snacking is in some way similar to addiction. It has physiological and psychological effect, which is one of the determining factors of your over-all outlook. It has the domino effect, which starts at just being overweight. At first you’ll think: “So, what?” then there’s the high probability of decreasing self-esteem, which will then lead to various disorders such as depression. The effect will not only be about yourself, but on your performance as well on your work and social life.

The process of recovery

It is truly fortunate that withdrawal from late-night snacking only lasts more or less a week, so be prepared for the battle of wills between your late-night food addict alter ego and your more logical, conscious mind. Here’s the list of weapons to keep under your belt once you’ve started war with your alter ego.

• Create a new eating plan. Remember that it’s the kind of food you eat at night keeps you from being overweight. Bump on your day calorie intake in order to stave-off late night hunger, or if the pull is really strong, satisfy your cravings with low calorie alternatives like piece of fruit. Add fiber and protein in your dinner to keep you feeling full.
• Distract yourself. This includes simple activities such as curling up with a good book or anything that will keep your hands full and your mind occupied.
• Eat on time especially your breakfast. It will help you stay away from high-calorie food at night
• Drink plenty of water, which will not only keep you hydrated, but also keep off food cravings.
• Increase your productivity level. Do anything you can that will keep you from munching in front of your food laden ads TV. This includes cleaning your house, dancing, listening to music among other things.

In the end, nothing will help you but yourself as well. You just have to keep you resolve firm for around a week and you can reap off few bad days caused by your food withdrawal. On the last note, keep your eyes on the prize. It will help you get through during those nights.

http://laurenceourac.com/overlooked-lifestyle-crimes-late-night-snacking/

Dry Brush It

Let’s face it, majority, if not all is in pursuit of having that smooth, younger looking skin. The hunt on finding fountain of youth is parallel to market’s long list of products that promises age delaying effects. These can be expensive though but why spend an arm and leg when you can achieve it while spending almost none?

The art of dry brushing has been present since ancient times and is currently making noise on present days. Ever came across dry brushing as an option on one of your spa visits? Probably. But what is it really? And hoes does it work?

It gives an enhanced glow

Dry brushing is another form of exfoliation and removing dead skin.

While it is a popular practice of doing exfoliation on a wet skin, dry brushing on the other hand tend to become less messy.

It also unclogs pores making the skin breathe even more.

Improves Lymphatic Circulation

The practice not only focuses the interior but also targets deep down.

Dry brushing, when done in a correct manner can have a beneficial effect on the body’s lymphatic circulation which is responsible for filtering unwanted materials and toxins in the body.

The process helps detoxification that brings positive effect on digestive tissues and blood flow.

The Guide:

You will need: Natural bristle brush preferably with long handle.

Steps:

Below are the steps on doing air brushing:

• Advisable to be done in the morning, start brushing the feet moving way up.
• Start on the back followed by either left of right arm. Make sure that strokes should be pointed toward the heart.
• Arm area should start on the palm going way up on front then back of the arms.
• Next will be shoulders, chest and abdomen. Remember to go easy on each these areas though.
• Last but not the least would be ears, chin and neck with minimal pressure.
• Once done, jump into the normal shower routine and apply skin moisturizer afterwards.

Advisable to do twice daily, positive results and overall health improvement will be noticeable in two to three weeks’ time.

Hit two birds in one stone, that’s how air brushing works. Start the process, make it an everyday ritual and see feel the overall well-being improvement.

http://laurenceourac.com/dry-brush-it/

Busting Myths Part 2: Truths About Caffeine

Myth or fact? Caffeine has always been part of our daily consumption from the most obvious ones such as coffee and chocolate to least likely ones such as-over-the-counter pain meds and decaf coffees – yes decafs are still caffeinated.

Turns out we still have a lot to learn. In this article, we’ll talk about common accepted knowledge about caffeine and listing them as either myth or fact.

Caffeine as an addictive drug

Can you really call someone as a caffeine junkie? Facts state that caffeine is an active substance working as a mild stimulant; therefore it is considered as a drug. People who have high dependency to caffeine can go in withdrawal for seven to ten days.

Symptoms include headache, fatigue, anxiety, irritability, depressed mood, and difficulty in concentrating. So yes, caffeine can be mildly addictive, but not on the same level as stimulant drugs. As a conclusion, this myth has a seed of truth in it.

Caffeine causes insomnia

Let’s define insomnia first. Insomnia is an incapacitating, continuous cycle of sleep inability. It keeps you awake every night due to hyper-metabolism your body is experiencing. Caffeine on the other hand will inhibit your sleep for around five to seven hours after consumption, which is only a one-time thing and could easily be halted by as simple as not drinking coffee.

So contrary to popular belief, caffeine does not cause insomnia. It is just a stimulant to keep you awake on occasions while insomnia is a sleep disorder caused by the body itself.

Caffeine induces heart risks

On a research conducted by the Framingham Heart Study, there is no existing links between caffeine intake and cardiovascular disease, which was also supported by Harvard University in the study they made on the subject matter.

It can actually decrease the risk of cardiac death by 43%. However, it is dangerous to those with hfeart problems, which is probably the source of this myth.

Caffeine will sober you up

Ladies and gentlemen, this one’s unfortunately not true. Whilst you’re thinking that a shot of caffeine will help improve your cognitive judgments and motor reactions, it is actually still the same as the one before you took a cup of coffee.

The blast of adrenaline caused by caffeine is more of a psychosomatic effect rather than a negating factor to reduce the alcohol impact in your body.

Caffeine has no health benefits

Aside from its usual effect such as enhanced alertness, improved concentration, and added energy, other possible benefits include alleviating certain types of headache pains. Limited evidences also suggest that it helps reduce Parkinson’s disease, liver disease, colorectal cancer, type 2 diabetes, and dementia.

However, despite the potential benefits, too much consumption that is above your body’s required capacity will have adverse effect on one’s health. So, the rule of thumb? Take it all in moderation.

http://laurenceourac.com/busting-myths-part-2-truths-about-caffeine/

ACV on Acne

We’ve heard it all before, Apple Cider Vinegar as a nature wonder that delivers marvels on different areas of life. From removing odor to lowering blood pressure to soothing sunburn and the list goes on and on and on…

Being effective on almost anything and everything, ACV (Apple Cider Vinegar) can be your go-to ingredient that solves numbers of dilemmas everyday life has to toss over – including that dreadful acne everyone hates.

Real Talk: No one likes acne especially in its ugliest most stubborn form. Not in any occasion, never anytime of the year. It is the worst enemy. Meanest nemesis. Uninvited guest no one wants to entertain. But worry no more as we let ACV enter the picture. Known for its antibacterial properties, it’s proven that this precious ingredient usually found on kitchen cupboards can also save a place in line with your goods of beauty paraphernalia.

ACV is known to unclog pores and prevent break outs. Known to have beta carotene that fights free radicals and other antiseptic properties, skin treated with ACV liquid will alleviate the redness and eventually dries up pimples. The acidity in the vinegar will dry out the blemish allowing new, healthy skin to take its place.

User’s skin type should be considered as well that’s why elbow test should be performed first before putting it on acne affected areas. As we all know, elbow possesses one of the thinnest layer skin in the human body thus any reaction, if there’s any, will be determined . Since ACV has active ingredients on it, it is not advisable to use it in its pure form especially on trying it during the first time. 

Dilute it with water, advisably ½ table spoon into 1 cup of water. Avoid the mixture around area and use cotton balls instead of pouring the mixture directly to the skin. It is ideal though to spray it on hard to reach areas like of the back. Add up the amount of ACV as you progress using it after some time after determining that the skin did not incur any type of redness and irritation.

Another way that vinegar works to clear up pimples is by restoring the proper pH balance to the skin resulting to a healthier looking glow.

Combat that acne with the swab of that DIY toner. Truly, backed with other benefits, ACV can be considered a trusted friend you can rely on.

http://laurenceourac.com/acv-on-acne/

Underarm Shaving 101, Taboo No More

Vanity is an innate trait that women possess. Women are born to be beautiful, they are bound to make this world a better place as they flip their sleek black hair or locks and sashay the streets with their confidence and dignity.

They are the very epitome of what hygiene is, of what is pretty to the sight and sore to the eye, women are a set of human beings who know how to take care of themselves, may it be inner or superficial.

They are the most adept when it comes to picking what’s the best shampoo to use, what food would clump about the biggest carbs, if oil based perfumes would last longer than water-based scents.

Women are the symbols of cleanliness, of pristine disposition and of unfaltering vanity, or so we thought.

At the middle of the gorgeous aura that we witness every single day, being a girl is such an arduous role. We might have seen them as being able to carry themselves well, but little did we know what’s lurking on those things concealed, say for example, their underarms.

Shave versus Wax versus Laser

When done properly, shaving can be a quick and easy solution for daily hair removal. Before shaving underarms, always prep the pre-dampened area with a cream or gel to reduce the amount of friction between the shaver and your skin—called razor burn.

Opt for a women’s razor, which is designed to pivot around curves so you can snag even the tiniest of stubble. Hair can grow in different directions in the underarm area, so be sure to glide the razor up, down, and across. Shaving usually lasts less than 24 hours. During a waxing session, warm wax is applied to the skin and attaches to each strand as it dries.

Then a cloth is pressed against the area to pull each wax-coated follicle out—all at once. Whether at home or in the salon, this process can be extremely painful in a sensitive area like the underarms. The bright spot? Because waxing rips hair out from the roots, your pits can be stubble-free for up to a month. During electrolysis, a tiny needle is inserted deep into an individual hair follicle.

Then, a low-level electrical pulse zaps the existing hair, making it easier to pluck out. The process is repeated—follicle by follicle— to all hair in the area. Each session can cost up to $80 and 10 to 20 recommended visits (usually more!) are needed to permanently reduce stubble.

Laser treatments are more ideal for eliminating ingrown hairs or women with darker hair. The light in the lasers attracts the pigment in the hair and destroys the follicle at the root. Six sessions are the minimum, but up to ten are recommended for full-proof removal.

Shave it, Save it

Shaving underarm hair in the morning. Shave her armpits need to be done at the right time. You cannot shave without considering the time carelessly. The most fitting time to lick up her armpits is in the morning. Make sure you’ve finished showering to clean. Your new shaving underarm hair by shaving equipment. Shave in the morning can make the underarms skin soft and smooth.

Shave after bathing. Perform epilation armpit after a shower had a positive impact on the smoothness of the skin in the armpits and around. After you bathe the skin soft and supple so that the shaving process easier. Conversely, if you do shave before showering, the skin is usually rough. Underarm skin became involved eroded. That places a black color.

Do not directly wear deodorant. When you’re done shaving armpits, do not directly applying deodorant on your underarm. You can wait at least 2 hours after the shaving process. Wait until the pores of the skin in the armpit perfectly sealed so that the chemicals in the deodorant do not get into the pores of the skin which can make it look black. Take a deodorant that does not cause blacks and make underarm skin is always smooth and soft.

In places where hair grows in different directions, such as underarms and the bikini area, try pulling the skin slightly, making it tauter and easier to shave. Then work upwards or downwards to avoid razor burn.

Life’s a Breeze with Wax

Here are some of the pointers that you would need to consider before you use that sticky strip:

(1) Consider the length of hair before waxing — ensure that hair is 1/4 inches long or else, it won’t do you any wonders

(2) Scrub your underarms before waxing — doing a clean slate would definitely clear dirt and impurities which blocks hair follicles

(3) Dry it — before waxing, make sure that you wash the skin with warm water and pat it dry

(4) Painkillers, please — take some over the counter anti-inflammatory medicines, such as ibuprofen about half an hour before you wax and

(5) Care for your bared under pits — use ice cubes, cooling moisturizer, avoid tight clothing after waxing, refrain from deodorants, anti-perspirants or talcum powder few days after the treatment.

http://laurenceourac.com/underarm-shaving-101-taboo-no-more/

Sleep Paralysis: Get Informed

Waking up in the middle of the night and unable to move a muscle or even to make a noise for help, chances are your experiencing sleep paralysis.

Sleep paralysis has been closely associated to extraterrestrial, or even demonic interventions – which is largely due to the influence of movies and books we see and read in our life.

Contrary to Shakespeare’s Romeo and Juliet, sleep paralysis isn’t an old hag doing her voodoo on you; neither is it an evil presence in your room that prevents you from moving.

To define the term, sleep paralysis is a situation when a person is conscious but is unable to move for a few seconds, minutes, to hours, which will already cause extreme panic.

Sleep paralysis can occurs when falling asleep, which is called hypnagogic or predormital sleep paralysis; and when waking up, which is called hypnopompic or postorbital sleep paralysis.

When asleep, our body goes into “offline mode” called muscle atonia where are muscles are locked down to prevent us from acting on our dreams that happens in REM sleep. We are unconscious and fully relaxed so we are not aware of the change happening in our body. However, when a person remains conscious during falling asleep, predormital sleep paralysis occurs, because you will become aware of yourselves inability to move.

On the other hand, postdormital sleep paralysis occurs when you wake up without completing the process of REM sleep. When sleeping, we alternate between NREM (noon rapid eye movement) and REM (rapid eye movement) sleep. During the NREM part, our bodies restore and relax itself and then transitions to REM part of the sleep. REM sleep induces atonia to lock down our muscles, and waking up before REM will render us unable to move.

So, where do the terrifying stories of sleep paralysis came from? Our brains are hijacked into assuming the worst of things and our inability to move or speak in the middle of the night is a surefire for paranoia. The sensations of hearing noises, choking, and feeling some weight on our bodies to name a few is actually our own doing. It can be our heart thumping and own breathing that we hear which are amplified by panic and transformed into something more by terror.

Fortunately, sleep paralysis are is not a symptom of acute psychiatric conditions; however, it is a reflection of our irregular sleeping habits, which will be the chief cause of a disorder if not treated early.

http://laurenceourac.com/sleep-paralysis-get-informed/

Sandwiching the Bad with the Good

Life isn’t always about happiness, because if it is, people will be walking trolls with smiles plastered all over their faces, laughter will not be special anymore and dramas would be completely erased from human memory. While it is a must to keep a sunny disposition in life, there are some instances wherein we are trapped in a corner of negativity, heartbreaking thoughts and overwhelming gloom.

It is pretty much human nature to feel feelings, may it be joy or sadness, and because this planet is being revolved through human discourse and interactions, clashes of emotions will always be palpable. And as we move along life, we have been witnesses on how circumstances affected you and the people around you. May it be at work, within your family, through your social circles, the list just continued to grow and grow until you find yourself being warped into events that you are or not prepared of encountering. People just have to deal with all the concerns lying and flying around and it is a must to know you what approach you would need to rather overcome them. Let’s take for an instance, delivering a very bad news.

Delivering bad news is something that we all have to do at some point. For example, you would need to tell an employee that you’re handling that the company is downsizing and she would be the ones who will be immensely affected and her occupation might be compromised, or simply telling a friend that you’ve seen her beau canoodling with someone else. The list of situations will be innumerable and all that you need to bear in mind is that at one point in time, you will be the Grim Reaper of one’s happiness.

There are many reasons why you might need to deliver bad news, which is why it’s important to know how to deliver it honestly, empathetically, and gracefully.

After all, the way you communicate bad news can have a direct impact on how the receiver perceives and reacts to the situation, and the way that you communicate in this difficult situation is likely be remembered – either positively or negatively – for a long time.

Communication plays a huge part in making sure that the bad news will be delivered appropriately. One must be equipped and well-aware of profiling who to give the bad news to.

Prepare personally - Bad news can be stressful for anyone who’s involved in the conversation. To manage this stress, it’s important to prepare yourself first. Take time to calm your mind, focus, and think about what you want to say. If you do this, your emotions are less likely to get the better of you during the conversation. By speaking in a calm and clear manner; you’ll demonstrate that you’re prepared and professional. As such, you’re less likely to make the situation worse.

Aid in Problem-Solving - The next step is to identify some solutions, if there are any available. You may not be able to make things right, but you can minimize upset. Try to identify several solutions before you meet with the other person. This is essential because, once your meeting begins, it might become emotionally charged and you may struggle to think of answers under pressure. However, if you have solutions ready to go, you’ll demonstrate professionalism and you’ll show that you’re focused on moving forward.

Master timing and setting - Unless you have to deliver bad news to a group, choose a private setting for your conversation. Privacy allows the other person the freedom to respond and cope in a way that’s comfortable for them, which is a key part of helping them to move forward. Turn your cell phone off, and make sure that you won’t be interrupted. Next, pay attention to timing. It’s often best to deliver bad news promptly, but without skipping the essential preparation that we have just covered. “Sitting” on bad news can start rumors, and it might also damage your reputation.

Be real - When the time comes to deliver the message, try to be authentic and compassionate, and treat the other person with respect and dignity. Don’t try to “sugarcoat” the truth; it’s best to be forthright and honest about what’s happened, and about what you’re going to do to make it right. Remember that your attitude and the clarity of your message are two very important components in this conversation. Be open, clear, and honest.

Harness the Positives – If appropriate, try to find a positive in the situation: it can help to remember the phrase “Every cloud has a silver lining.” However, be sensitive with this. If the news you’re delivering is truly bad, it will be counterproductive to point out positives.

The key point to always bear in mind when you’re about to break someone’s bubble of disposition and happiness is to stay true to your point. No matter how well you prepare, what setting you choose to relay the message or how bright you see the conversation might end, you must always keep in mind that you’re there to simply tell. While it is important to use empathy at all times, the least thing that you can give the person is to be blunt about everything and be real enough to either or not help the person afterwards. The saying ‘Truth hurts, lies worse.’ can be your mantra in giving-off the ugly truth. One takeaway that you can also rely on is the thought that you’re delivering it to a mature person, so don’t let fear creep inside you.

http://laurenceourac.com/sandwiching-the-bad-with-the-good/

More than Your Sleep Helpers, Chamomile and Lavender

Sleep had been one of the natural ways that the human body repairs itself. One is required or is suggested to have at the very least six to eight hours of sleep to be on track on the so-called path of living healthily. It is with sound sleeping that the bone marrows start to replicate, your metabolism to churn well, for your neurons to recharge for the next day’s mental battle and for your skin to achieve its usual glow.

Some people though, have difficulties in sleeping and had this very weird habit of being more awake. 

Sleep pathologists, or products available in the market always mention two herbs that will accompany a nocturnal being into the realm of dreams and relaxation. Bet you are now thinking of chamomile and lavender, and are they really just meant to induce sleep or there’s so much more?

Lavender oil has a chemically complex structure with over 150 active elements. This oil is rich in esters, which are aromatic molecules with antispasmodic (suppressing spasms and pain), soothing, and stimulating properties. The chief botanical constituents of lavender oil are linalyl acetate, linalool and camphor. Lavender oil is recognized for its calming and tranquil properties, and has been used aroma therapeutically for assuaging insomnia, anxiety, depression, restlessness, dental anxiety, and stress. It has also been confirmed operative for nearly all kinds of ailments, from pain to infections.

Some of the many wonders that lavender has to offer are as follows: Pain Relief – It can ease sore or tense muscles, joint pain and rheumatism, sprains, backache, and lumbago. Simply massage a small amount of lavender oil onto the affected area. Lavender oil may also help reduce pain succeeding needle insertion. Skin ailments such as acne, psoriasis and eczema are said to have been cured by concentrated lavender oils.

Lavender can also help soothe insect bites and itchy skin. Lavender is also said to aid human digestion as this stimulates bile and gastric juices which are known chemicals to treat stomach pain, flatulence and indigestion, vomiting and even diarrhea. Hypertensive people can also take advantage of lavender’s wonderful oil extract which levers and lowers elevated blood pressure.

Chamomile, on the other hand, is most common in tea form for use to calm distressed stomach and aid support quiet sleep. Traditionally, chamomile has been used for centuries as an anti-inflammatory, antioxidant, mild astringent and healing medicine. As a traditional medicine, it is used to treat wounds, ulcers, eczema, gout, skin irritations, bruises, burns, canker sores, neuralgia, sciatica, rheumatic pain, hemorrhoids, mastitis and other ailments.

Externally, chamomile has been used be a remedy in diaper rash, cracked nipples, chicken pox, ear and eye infections, and disorders of the eyes including blocked tear ducts, conjunctivitis, nasal inflammation and poison ivy. Chamomile is extensively used to treat swellings of the skin and mucous membranes, and for various bacterial infections of the skin, oral cavity and gums, and respiratory tract.

Chamomile in the form of an aqueous extract has been frequently used as a mild sedative to calm nerves and reduce anxiety, to treat hysteria, nightmares, insomnia and other sleep problems.

Chamomile has been valued as a digestive relaxant and has been used to treat various gastrointestinal conflicts including flatulence, indigestion, diarrhea, anorexia, motion sickness, nausea, and vomiting.

Chamomile has also been used to treat colic, croup, and fevers in children. It is also effective in arthritis, back pain, bedsores and stomach cramps. People use Roman chamomile as a tea to treat an upset stomach, sleeping problems, or menstrual pain.

You can buy chamomile as dried flower heads, an infusion (tea), liquid extract, tinctures (concentrated in alcohol), and in creams and ointments. The pollen found in chamomile preparations may cause allergic reactions. If you are allergic to ragweed pollen, you may not be able to use chamomile. Chamomile may interfere with blood thinners.

http://laurenceourac.com/more-than-your-sleep-helpers-chamomile-and-lavender/

Having Mercy on Your Monthly Salaries

And so you have been one of the walking trolls of the working community. This is something that you can be proud of, and amidst the trying times of the world economy, you’re still kicking and employed. You have given everything that you can over a single task that your superior had bestowed you, and every minute during your nine-hour shift, you have been displaying your best.

You have been the best team player, a key player at that, and all of the ins and outs of the job, you know you’re a master of. And then here comes the most-awaited time of the month — the portentous payday. This is a validation that as a productive employee, you are well-deserving of an income. But how are you using it so far? Need help, uh?

There had been a lot of financial seminars that tackles saving, investing and all the crazy jargons that a simple man like you can use. And we all can nod our heads in unison that there are moments that the teachings are not just suitable to how you must spend your newly-earned, fresh from the bank salary. And books are just too arduous a task to carry-out. And since it’s a case to case basis, there is really no right or wrong on managing your money, but here are some tips that you can at least refer to.

If you want to get on top of your finances then doing a budget – a record of all your incomings and outgoings – is the essential first step. Alternatively, use a spreadsheet on your computer or just write it all down on a piece of paper.

It is important that you have a visual of your finances first as this will give you a clearer picture on what to omit and what’s indispensable. By keeping a tangible or saved records of what your spending are, this can serve as a reference for future use if, say, the last month’s strategy had put you in financial shambles. And this would also give you a glimpse of the trend that you’re taking when it comes to spending.

If you’re spending more than you have each month you need to look at where you can cut back. Otherwise you’ll never be out of the red. Cut back on non-essentials like takeaway coffees or magazines. Fancy dinners and unplanned vacations would also greatly affect your budget in totality. You must be smart enough to know if the commitment that’s dangling off your schedule is too vital to miss.

Being luxurious and rewarding thy self is not a bad thing, it’s rather self-righteous but you need to always be on top of things. Cut backs are your opportunity in salvaging your nearly-empty pocket into something advantageous on your end. Picking the cut back to focus will require emotional stress (if it’s a material thing that you’d really wanted to have) or physical deprivation (like cutting a month of enrolment to your usual gym class) so you need to always keep a steady mindset.

Loan and credit card repayments can put a real strain on your finances. And only paying the minimum each month means your debt will be with you for years. Identify the debt that charges the highest rate of interest and pay that off first – it’s the fastest way to clear your debts. Use your inner accountant and be mindful of the things or services that you’re swiping the card for.

Be on the lookout to brands or shops which will charge you more instead of letting you save. 

Financial freedom is not on your side if you let loans and credit card repayments be on your way in maximizing your salary. Watch Confessions of a Shopaholic for a detailed narrative and refrain your hands from touching that plastic card too much.

If you save regularly, you’ll quickly find that your money adds up and keeps growing. Set aside some emergency savings – money to fall back on if you really need it. Saving is by far the most intelligent thing that you would do on your income every single time you receive one.

Saving requires discipline, effort and calculations for it to be fruitful in the long run. By simply getting an ample percentage of your monthly salary and depositing it to your personal savings account would do you wonders in the future. Not all people are willing to save so you must be prepped on certain scenarios wherein you’ll feel constrained instead of relieved. Having a constant percentage in mind would also aid you in knowing how much is required to be saved every time.

http://laurenceourac.com/having-mercy-on-your-monthly-salaries/

Golden Rules For Self-Tanning

Summer would be over soon and the sun will most probably go into hiding after glorious months of tanning in sun loungers under its heat. So what we do is turn to our artificial friends to achieve the perfect fake bake. However, it’s not as easy as counting 1-2-3. For all those who prefer to do the tanning themselves, here are the golden rules that you should know, understand, and follow.

PREPARE!

We always start with the basics, as it will be the foundation of everything we do. In self-tanning, preparing doesn’t apply to your skin only. You need to prep your whole body from your hair down to the tips of your nails. Get a manicure, get a wax and any other beauty routine. Do it before applying self-tanner since treatments involve in those can remove self-tanner.

After you touch up with your routines, give special attention to your skin. Exfoliate your skin to avoid patching and streaking caused by rough and dry skin. Scrub those dead skin cells away especially in places like knees, elbows, ankles, and heels. Apply face cleanser with glycolic or salicylic acid in order to prep it up from self-tanners.

PICK YOUR COLOR

It does not mean you pick what you choose to be the color of the end result, but rather, it means that you should pick the color of tan best for your skin tone. Be it mousses or spay tans, choose the light to medium formula for fair skin and dark ones for olive skin.

DO YOUR RESEARCH

Be sure that you do your research before you apply self-tanners for the dos and donts. You should dry your skin first until there’s not a drop of water left then apply light lotion to bring back moisture to places that is usually dry to avoid your tan turning dark or orange.

Use mitts in applying to even out the application. Starting your way from down to up is another formula that will make a difference between bad fake tans and glowing tan skin. Pan out small amount of formula in your face and be extra careful in leaving marks like creases on your skin due to motions you do while applying. you can now apply talc-free baby powder after the tan dries off to stop it from transferring to your clothes.

PATIENCE

It’s one of those overlooked aspect in most routines. In applying self-tanners, be sure that you already cleared off you schedule for the next 12 hours to be safe. Don’t go and be lazy applying the required number of for formula applications.

It usually takes two to four to achieve the appropriate shade. Aside from the instructed time to dry the formula, add further minutes to be extra careful. Any arduous activity should be avoided for the next 6 to 8 hours to prevent sweating. On that note, don’t shower, too.

LAST REMINDERS

Remember that it don’t always go as planned, so be prepared for some mistakes here and there. You can rub lemons for around two minutes if splotches appear.

To ensure your tans last a little bit longer, moisturize it daily and avoid using products that fade fast your tans. Lastly, to make sure that your skin tone stays even despite your tan fading, exfoliate after three days of application.

http://laurenceourac.com/golden-rules-for-self-tanning/

Things we do that can kill a friendship

Close friendships take tremendous effort and dedication from all parties involved. Friendship turns out to be a long lasting one when all friends are mentally engaged and put in their effort. Similar to romantic relationships friendship calls for equal investment of time and care.

When we bring our personal issues between friends the relationship becomes strained and suffers as a result. Yes, all people are not equal and no one is perfect but there are certainly some acts we often do that are very detrimental to friendship.

Jealousy: It is so natural for human being that we can’t but become envious of a friend’s job or of their marital relationship or of their romantic relationship. This kind of envy is probably alright if it remains hidden. However, if envy turns into something that looks like resentment or jealousy that’s where problem begins. When your friend can’t take it when something positive happens in your life, it is the sign of jealousy.

Lack of reciprocation: Friendships obviously are not always the give and take relationship. But there are certain times when if you fail to give back your friend might assume you don’t care about the friendship as much as he/she does. If you always remain on the selfish side take some time, put your thought into it and see what you can really do to give them the reciprocal attitude that is required.

Destructive feedback and communication: We need to stay honest in friendship but that doesn’t mean honesty should come in the form of trivializing us or hurting our feelings. If it comes that way then it really becomes ugly. Honest comments or concerns must be done with a touch of love, sensitivity and respect.

If your friend consistently hurts your feeling through bad feedback, they may be suffering from their own insecurities. As a consequence, they are trying to hurt down your feelings in an attempt to feel better. Anyway, this is a far cry from being constructive or helpful.

Negativity: Everyone is different regarding the tolerance level of negativity. On the flip side, negativity itself has different forms from having a bad attitude to complaining to verbal abuse or backstabbing. If you act negatively with your friend you need to figure out why such relationship killing attitude embedded into you. You are the only person who can identify the reason and can fix it. If you can’t get out of negative attitude it will be hard for you to make new friendship. Even retaining old one wouldn’t be easy.

Judgement: Wrong judgment can eat away all the trust as well as spirit in a friendship. Don’t try to establish all your decisions or perceptions as the ‘right’ one. Be respectful to other party’s judgement. Being friends, all individuals are different from each other and what seems right for you may not be appropriate for your friends.

If you feel any of these detrimental traits in your friendship it doesn’t necessarily mean your relationship is doomed. There is still chance to make it correct. Try to speak to your friends and find a way how such attitudes can be overcome. Once you find your way to repair the damage that will certainly make your friendship stronger.

http://laurenceourac.com/things-we-do-that-can-kill-a-friendship/

Easy tips for starting retirement plan early

Retirement is a life altering decision that can give you both pleasure and anxiety. We will not obviously think about the anxiety instead we would like to think about a pleasant and smooth after retirement life.

The hardest point is always the starting point. Creating an early roadmap will always make your journey easier. Taking advice of your spouse also can make the decision and planning easier for you.

Over the years couple should discuss about the retirement plan, sharing ideas with each other is always a good choice. A practical and feasible plan will get things moving for you. After developing a plan you may have it reviewed by an expert. Remember, there is nothing hard and fast in a retirement plan. Plans may need to be adjusted depending on the varying situations of life be it financial or economical.

Determine how much financial stability you need at the time of retirement. It will be easier for both of you to save then. Savings may come in different ways from traditional IRA to tax deferred plans. It would be worthy to arrange a sitting with an accountant to optimize your savings and subsequent tax liabilities.

Another important part of your retirement plan is where you want to stay after leaving the job. 

Sometimes it is hard to maintain that posh (where you are living now) house with fixed or little income. If you consider selling the house do it when the market is on the rise. Even if you don’t sell it, start getting rid of luxurious furniture as much as possible. This will save plenty of your maintenance cost.

Retirement doesn’t mean you need to remain stagnant both physically and mentally. In fact, it is fundamental to stay active. Otherwise you will lose the spark of life! A part time job (although it might sound counterintuitive) is worth considering because it will give you some extra income without hampering your leisure that much.

Death is the inevitable fact of life so try to take it normally. You will always have the control on who receives your assets after your death. If you are proactive that will minimize your anxiety about your retirement. Even if the initial result doesn’t favor, you will have the time to offset those negative outcomes for the future.

The rule of thumb for solving a critical problem is to break it down into smaller parts. Retirement planning is a prime example of this. You need to finalize your approach one by one like early planning, things to do just before retirement, to-do list at retirement etc. So work together with your spouse in laying out a plan for a joyous retirement life.

http://laurenceourac.com/easy-tips-for-starting-retirement-plan-early/

Wise Choice for a Healthy Living: Blackstrap Molasses

If you’re a fan of baking healthy food or you simply love eating them, chances are you’re familiar with every sweetener out there in every shelf of the supermarket in search for the just the right ingredient that is healthy without compromising your taste buds.

You may have already heard of blackstrap molasses and maybe on how it is healthier than other sweetener, too. If you do, let’s get down to facts that these beliefs are well grounded and for the first-timers – if there is any – let me convince you about this truth.

So, what are these blackstrap molasses? It is actually the by-product of a sugar cane being refined into table sugar after boiling it for the third time. This one type of molasses is the concentrated crystalline sucrose from the sugar.

Judging against corn syrup or your everyday refined table sugar, blackstrap molasses clearly have the advantage. Your corn syrup and table sugars contain only simple carbohydrates, as they are already stripped off of their nutrients due to chemical processes they undergo.

Speaking of processed food, it would be another wise idea to stay away from artificial sweeteners such as saccharine and aspartame. Aside from the label artificial – which already puts a big “WARNING” sign on these products – they lack all the health benefits you want for the long term and can even cause serious medical problems if taken excessively especially for those who have health issues.

Blackstrap molasses on the other hand will let you indulge, as it is rich in minerals such as manganese, copper, iron, calcium, potassium, magnesium, vitamin B6, and selenium. It also gives you richer and cleaner taste.

Stocking up on these should not be a problem as they are available in the market. However, it is advisable to keep blackstrap molasses for six months (for already opened containers) to one year (for still closed containers). Major producers of molasses include countries like India, Brazil, Taiwan, Thailand, Philippines and United States.

http://laurenceourac.com/wise-choice-for-a-healthy-living-blackstrap-molasses/

The Essentials: Every Woman Bag Must-Haves

What? You also have a sewing kit in that bag!

Every day is a test where you need to prove yourself worthy every time especially for women who are previously considered less compared to men. In the passing of years, they became empowered after series of hurdles in breaking the norms. Now, they can stand toe-to-toe with men and prove their self-worth. However, one still should not be complacent and must prove herself every day worthy of the privilege.

In becoming an empowered woman, it is known that one should start with the basics. “Be prepared” is the mantra – and where to start preparing better than the contents of her bag.

Fill up your bag with the obvious. What are those?

Money in cash is a total must-have. There are places that don’t accept cards and instant cash will not just save your time, but theirs as well, which will help you keep in the good graces of people.

Another reason why you should keep cash is when the ATM machines in that vicinity is offline or already closed, then suddenly you have to take a cab – you have a car but it broke down – and your battery is empty (must be bad luck), which means you can’t call any of your friends or relatives for an SOS.

Another is, guess what? Your phone! It is everyone’s lifeline nowadays and without it, you’ll be handicapped.

Another obvious one? Your. Keys. Don’t ever forget it. Always keep your house keys, car keys, office keys, and any other keys in your bag. Put it in separate pocket, so you don’t have to pour out the entire contents of your bag

Fill it up with emergency kit.

First on the list are the tampons. Don’t just bring one. Bring two, so you can offer the other lady caught up in a girl dilemma.

Second is the mini sewing kit. However, if you think it’s too much, you can opt for safety pins to close your blouse because one button is missing and you’re in the middle of work.

Another is your power banks. A low-bat phone is useless.

Pepper spray is another must. Even if it’s daylight, one should not take chances when it comes to safety especially with all the past incidences happening to women all over the world.

Another mandatory tool is portable panic alarm, which creates high decibel sounds that you can press when in distress.

Another two things for your emergency kit are some scrunches to put up your hair when you feel it’s a bit of distraction during work and a nail file. Yes, you also need a nail file or a nail cutter. There is nothing more irritating when there is an excess nail on the side.

Fill it up with a freshening kit.

Nothing can boost a woman’s confidence like a swipe of her favorite lip gloss. You don’t have to necessarily carry your entire make up kit. Your cherry-flavored lipstick, a compact, mascara, hair brush, and pack of gum or tic-tacs will do. It is not just to freshen up after the hard day of work, but also to check if there is lingering lunch in your teeth.

Fill it up with your work tools.

A pen and a paper are essential even if you have your gadgets. It works when you suddenly need to give directions or your number. Another is your tablet, laptop, and documents filed neatly inside your bags. Nothing will impress your boss when you’re always on-the-go.

Fill it up with charm.

It is different among people. It can be a photo of your love ones or a rosary for safety. Whatever it is, it can always boost your determination in work and remind you of the things why you should keep going – even if your boss makes you wanna pull your newly-permed hair!

http://laurenceourac.com/the-essentials-every-woman-bag-must-haves/