No one is perfect, and that includes our friends.

Friends are usually there for us when we need them, but sometimes they let us down.

It can be hard to deal with, especially if we rely on our friends to help us through tough times.

But there are plenty of solutions that can bring us closer to our loved ones in the long run.

Let’s discuss nine common ways a friend can let you down and what you can do about it.

Why Do Friends Let You Down?

When people let you down, it can be hard to understand why. 

We might think that we did something to deserve it or that we are not good enough.

However, the truth is that people let us down because they are human. Just as we make mistakes, our friends do too.

There are many reasons why friends might let us down. Here are some common ones:

• They are going through a tough time themselves and can’t be there for you.
• You don’t see each other as often as you used to and have grown apart.
• They are busy with work, school, or other commitments.
• They have different interests than you and don’t understand what you’re going through.
• They have been feeling let down and are taking it out on you.
• They have low self-esteem or anxiety, making it hard for them to show up to their commitments.

9 Common Ways a Friend Can Let You Down

The first step towards feeling better about being let down is to become aware of when it’s happening.

A one-sided friendship hurts, but it’s not always easy to spot when it’s happening to you.

Here is a list of ways a friend can let you down:

1. They Flake On Plans

One of the most common ways a friend can let you down is by flaking on plans.

It can be anything from canceling at the last minute to not showing up at all. When this happens, it can leave us feeling disappointed and abandoned.

2. They Gossip About You

Gossiping is a form of betrayal. It’s when our friends share private information or spread rumors about us behind our backs. Gossiping can damage our reputation and make us feel like we can’t trust our friends.

It can happen subtly, such as a friend sharing an intimate secret or judging you publicly for your actions.

It can also be overt, such as spreading rumors about you or revealing something you confidently told them.

Gossiping is hurtful because it shows that our friends don’t respect us or our privacy. It can also make us feel like we aren’t being respected, damaging our self-esteem.

3. They Ignore Your Feelings

Ignoring our feelings is another way friends can let us down. When we confide in them about something, they brush it off or change the subject. It can also happen when they dismiss our feelings as unimportant or invalid.

It can look like someone ignoring your feelings or even manifest as gaslighting when someone tries to make you question your reality or sanity.

It’s incredibly hurtful and confusing, leaving us feeling invalidated and alone.

4. They Are Competitive With You

A healthy friendship is built on mutual respect and support. 

However, some friends can be competitive with us by constantly trying to one-up us or put us down. It can also look like they are trying to make us feel inferior to them somehow.

This behavior can be hurtful because it makes us feel like we are not good enough. It can also damage our self-esteem and make us question our worth as a friend.

5. They Take Advantage of You

Friends should make us feel good, not bad. However, some friends can take advantage of us. 

Perhaps they are always asking for favors but never returning the favor. They may also use you for your money or resources.

When we are being taken advantage of, it can leave us feeling used and manipulated, violating our boundaries. We may also feel like our friendship is one-sided and that we are not getting anything out of it.

6. They Lie to You

Trust is based on the assumption that our friends will be honest with us. 

However, some friends may lie to us instead – from small white lies to bigger lies that hurt us.

Lies can damage our trust in our friends and make us feel like we can’t rely on them. 

We may also feel betrayed, hurt, and confused by their actions. You may notice that your friend’s statements don’t align with their actions suggesting they may be lying to you.

7. They Are Inconsistent

Inconsistency is another way friends can let us down. This can look like them being hot and cold with their behavior or their emotions. It can also manifest as them constantly changing their plans or commitments.

This type of behavior can be confusing and frustrating, leaving us feeling like we can’t rely on our friends. We may also feel like we are walking on eggshells, not knowing what to expect from them.

8. They Are Neglectful

Neglect is another form of betrayal. It’s when our friends neglect our needs or fail to support us. They just aren’t there for us when we need them. 

They may not return our calls or texts or cancel plans with us at the last minute.

When we are neglected, it seems our friend doesn’t care about us. It hurts and makes us question our worth as a friend. We may also start to feel isolated and alone.

9. They Are Abusive

Abuse is the most extreme form of betrayal. It’s when our friends hurt us physically, emotionally, or mentally. This can look like them hitting us, calling us names, or making us feel scared. It can also manifest as them gaslighting us or manipulating us.

Abuse is extremely harmful and can leave us feeling scared, alone, and worthless. These relationships are not sustainable and are not worth our time or energy.

What to Do When Friends Let You Down: 7 Helpful Actions You Can Take

How do you respond to someone who has let you down? It depends on the situation and your relationship with the person.

Here are seven helpful actions you can take that may help the situation:

1. Talk to Your Friend About What Happened

If you feel comfortable, have a conversation with your friend about what happened. It can be a difficult conversation, but it can help to clear the air and resolve the issue.

Make sure to communicate calmly and respectfully.

You may want to say something like, “I felt hurt when you canceled our plans. I understand that things come up, but I need you to be more considerate of my feelings.”

Your friend may not have realized they were hurting you. You can help them understand your perspective and resolve the issue by talking to them.

2. Set Boundaries With Your Friend

Setting boundaries is essential if you feel like your friend is taking advantage of you. It will help to protect you from being used and manipulated.

You may want to say something like, “I’m happy to help you out, but I need you to return the favor sometimes.”

Or, “I’m not going to tolerate being treated like this. I deserve to be respected.”

Boundaries are essential in any relationship. They help to ensure that both parties are getting their needs met. So take some time to figure out what boundaries you need to set with your friend.

3. Take a Break From the Relationship

If you need some time to yourself, that’s OK. Sometimes it’s necessary to take a break from a friend, especially if they’ve hurt you deeply. This break will give you time to heal and assess the situation.

You may want to say, “I’m going to take some time for myself. I’ll talk to you later.” You can also consider saying nothing at all if your friend has been neglectful or you don’t talk to them regularly.

It’s OK to take some time apart from your friend. This break will allow you to figure out what you want and need from the relationship. Just decide on a time to come back together and revisit the relationship.

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4. Find a New Friend

It may be time to find a new friend if you don’t feel like you can trust your friend or don’t see the relationship going anywhere.

It doesn’t mean you must completely cut off ties with your old friend. But it does mean you won’t have as much time or energy for them.

There are plenty of people in the world who would love to be your friend. So don’t be afraid to reach out and find someone new. You’ll be surprised at how much better you’ll feel.

5. Don’t Let Your Friend Off the Hook

If your friend has done something to hurt you, don’t let them off the hook. 

They need to be held accountable for their actions. It doesn’t mean you should hold a grudge against them or try to get revenge. But it does mean that you should clarify that what they did was not OK.

You may want to say, “I’m not going to tolerate being treated like this. I deserve to be respected.”

By holding your friend accountable, you’re helping to ensure that they won’t repeat their mistakes in the future.

You may have difficulty holding your friends accountable if you’re a people pleaser. But it’s important to do what’s best for you, even if it makes them uncomfortable.

6. Forgive Your Friend

If your friend has apologized and you’re ready to move on, forgive them. You don’t have to forget what happened. But it does mean that you’re willing to let go of the anger and hurt you’re feeling.

Forgiving someone can be difficult, but it’s often necessary to move forward. So if you’re ready, let go of the grudge and give your friend another chance. You’ll be surprised by how much better you’ll feel.

7. Change Your Expectations

If you’re always disappointed by your friend, it may be time to change your expectations. It doesn’t mean that you should lower your standards.

But it does mean that you must be realistic about what your friend can and cannot do.

Don’t expect your friend to be perfect. Everyone makes mistakes and has flaws. So accept them for who they are and don’t try to change them.

By changing your expectations, you’ll be able to see your friend in a new light. And you may even find that you appreciate them more.

Final Thoughts

When you’re feeling disappointed in friends for not showing up during tough times, it’s important to remember that everyone copes with difficult situations differently. 

Just because they don’t show up the way you want them to doesn’t mean they don’t care about you.

If you’re struggling to deal with a friend who let you down, try one of the tips above. And remember, it’s OK to take some time for yourself. You deserve respect and kindness.

So don’t settle for anything less!

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Yoga and meditation are rich in mystical symbolism. Yet modern yoga has both commercialized and overlooked many of the deeper meanings of these ancient sacred symbols. Many practitioners use symbols as a way to express their dedication and love of yoga by using them on clothing, jewelry, or even tattoos. But these symbols are not just decoration–knowing and understanding yogic symbols is an integral path to obtaining a deeper knowledge of the yogic philosophies, teachings, and mythologies. Yoga symbols are a powerful tool to create insight and a deeper understanding of the practice of yoga. They visually convey a concept, teaching, or spiritual idea that can be used in your yoga or meditation practice to focus the mind and induce a state of contemplation and absorption.

What Are Yoga Symbols

A symbol is a graphical representation of an idea, concept, or relationship. Symbols can create potent links between very different concepts and experiences to enable us to move from the unknown to the known. Mystics from India created yoga symbols to elevate consciousness and bring deeper insight into one’s spiritual path and yoga practice. They, therefore, are important in communicating deeper truths and to guide one toward achieving inner peace and enlightenment.

How to Use Yoga Symbols

There are several ways you can use yoga symbols to enrich and deepen your yoga and meditation practice. Having one or more of these symbols around one’s living and practice space can help you obtain high levels of inspiration and spiritual energy. You can incorporate yoga symbols into your wardrobe, you can wear jewelry with the symbols on it, or you can even find decorative pieces with the symbols, to place in your home. Just having the symbols close by you will elevate your yoga practices and boost your concentration, inner peace, and connection with the Devine. You may wish to place one or more yoga symbols in your practice space with specific intentions for utilizing them. They can serve as a visual reminder to return to your intention whenever you see them. You can also place one of these images in front of you to gaze at while practicing meditation or yoga poses.

Common Symbols in Yoga

Many of the following common symbols are not limited to just yoga. The power of symbols is their universal appeal, so these icons may also be found in many other cultures, religions, and spiritual practices. The mystery of the symbols can contain several layers of meaning that require the use of contemplation and study to unlock.

The Om/Aum Symbol

The Om or Aum symbol is the most common symbol in Yoga and you will often encounter this image in at your local yoga studio. It is often chanted at the beginning and end of a yoga or meditation class. Yogis believe that the sound or vibration of Om unifies everything in the universe. It is believed that the chanting Om and meditating on the Om symbol can open your third eye and connect to the divine force of the universe. This image represents the primary goal of yoga to unite the mind, body, and spirit.

The three different sounds of Om (A-U-M) represent the three aspects of the Hindu Trimurti: Brahma the creator (A), Vishnu the sustainer (U) and the Shiva the transformer (M). The representation and sound of Aum can also be broken down into four meanings.

1. The bottom left curve represents the sound of A (aahh) and the first or waking state of consciousness. This is our conscious mind and where we experience the world through the 5 senses.
2. The bottom right curve represents the sound of U (oohh) and the second or dreaming state of consciousness. We experience this beyond our physical bodies in our active unconsciousness and energetic realms.
3. The top left curve represents the sound of M (mmm) and the third or deep sleeping state of consciousness. Represents the spiritual forces of the universe and the connectivity it provides
4. The dot located on the top character represents the silence after chanting Aum and the fourth or samadhi state of pure consciousness. This is the highest state of consciousness where you experience absolute stillness and oneness with all creation.

The 7 Chakra Symbols

The Chakras represent 7 energy centers in our bodies and are described as whirling disks of light. Yogis believe that if all of these 7 energies are in perfect harmony you will be at peace, spiritually, mentally, and physically. One method of balancing the chakras is to meditate on the meanings used in each of the chakras symbols. The chakra icons are composed of lotus petals, triangles, colors, circles, Sanskrit letters, and other symbols located along the spinal column.

1. The Muladhara or Root Chakra, which is red in color and looks a bit like an upside-down triangle, represents stability and grounding.
2. The Svadhishthana or Sacral Chakra, which is orange in color and looks like a crescent moon within a flower, represents the center of your creativity.
3. The Manipura or Solar Plexus Chakra, which is yellow and looks a little like an upside-down funnel, affects your confidence. It represents your energy and vibrancy that you put out into the world.
4. The Anahata or Heart Chakra, which is green and looks like a star within a lotus, is said to fuel your compassion and empathy.
5. The Vishuddha or Throat Chakra, which is blue and looks like a circle and a triangle within a flower, represents your ability to speak up and share your knowledge with others around you.
6. The Ajna or Third Eye Chakra, which is an indigo color that looks a bit like a triangle within an eye, represents your connection to the divinity. It is also known as ‘the third eye Chakra.’
7. Lastly, the Sahasrara or Crown Chakra, which is purple which looks like a fully blossomed lotus flower, is your divine connection to the entire universe.

There are many more details and knowledge surrounding the 7 Chakras available to explore in your spiritual practice. You can discover how to keep their flow of energy balanced and to unlock any blocked Chakras by exploring their symbolism in greater detail.

The Gyan Mudra Symbol

This is the most common hand mudra used in yoga and meditation. This symbol looks like the “ok” gesture we make with our hands by touching the tip of the index finger to the tip or the base of the thumb.The index finger symbolizes the heart chakra and the air element and the thumb represents the solar plexus and the fire element.

Using this mudra while meditating brings peace and calm, thus the illustration of the mudra symbolizes the state of meditation and the attainment of inner peace. This symbol is also known as jnana mudra or chin mudra.

The Lotus Flower

The open lotus flower represents purity, enlightenment, and new beginnings. The beautiful lotus blooms on the surface of stagnant muddy water and its roots grow deep in the muddy bottom. A water lily also symbolizes our ability to transform great struggles and difficulties into powerful life lessons. A closed lotus flower represents an unenlightened yogi on the path of enlightenment. A blue lotus flower symbolizes mindfulness and wisdom. A white lotus represents purity of thought and spirit. A purple lotus represents mysticism and a pink lotus is known as the sacred lotus of the Buddha.

The Mandala

The Sanskrit word Mandala translates to “circle” and these symmetrical geometric patterned shapes represent wholeness, unity, and harmony. The outer circles symbolize the oneness of the universe, and the circle of life. The inner layers represent the different levels of human existence. Mandalas are used in visual meditation to focus the mind, promote contemplation and create inner peace.

The Ganesh Symbol

Ganesha is a very popular Hindu deity with an elephant head and a human body who represents good luck, knowledge, and learning. He is invoked at the beginning of new endeavors and is known as the remover of obstacles. Ganesh’s body parts also hold different symbolic meanings. For example, his large elephant head represents knowledge and his trunk stands for wisdom.

The Hamsa (Evil Eye) Symbol

Although it looks like a daunting evil eye, this symbol isn’t as awful as it sounds. This symbol is used to bring protection and repel harm and bad energy. Hamsa is a popular symbol in many cultures and religions to represent luck, good fortune, health, wealth, and fertility.

The Buddha

The image of the Buddha is one of the most popular symbols in Buddhism and is also used in yoga. This symbol signifies our ability to become awakened or enlightened through meditation. The Buddha liberated himself from worldly suffering and spiritual ignorance and seeing his image reminds us that we can do the same.

The Shri Yantra

A yantra is a geometric pattern used in meditation to focus the mind. The Shri Yantra is a sacred geometry symbol that has been used for thousands of years to represent the energy, power, and creativity of the divine mother. It is also known as Sri Chakra and is considered the mother or queen of all the other yantras. It is believed to protect against negative energies and to attract positive ones.

The Crescent Moon

The Hindu god Shiva is often represented with a crescent moon on his head which symbolizes timelessness and the mastery over time. In Hinduism, the crescent moon is known as Chandra, an ancient lunar deity that represents fertility. The image of a crescent moon is used in yoga to represent decay, impermanence, and rebirth.

The Trident

The trident or Trishula is a weapon of Shiva and Durga made of three prongs. This representing the holy number three—the three states of creation, sustenance, and destruction; past, present, and future; body, mind and spirit; and the energy of the three gunas  (satva, rajas and tamas). In the stories of Hinduism, the trident is used to kill evil demons and is a symbol of power and authority.

The Coiled Snake

The primordial energy of Kundalini is said to lie dormant in the muladhara chakara is represented as a coiled snake. In Hinduism, Anantha Shesha is represented  as a coiled snake symbolizing infinity and the immeasurable number of cycles of creation, dissolution, and recreation of the universe. The image of a snake symbolizes wisdom, healing, transformation, and regeneration. Snakes have always had a special place in Eastern culture because they are considered a symbol of longevity and immortality.

The Dharma Wheel

The dharma wheel, or Dharmachakra, is one of the eight auspicious symbols of Buddhism known as Ashtamangala. The circle rim of the wheel symbolizes the perfection of the Buddha’s teaching and meditative actions of concentration, focus, and mindfulness. Its eight spokes represent the eightfold path leading to enlightenment.

The Shiva Linga

The Shiva Linga is a phallic-shaped symbol that is used in Tantric yoga rituals to represent the unity of the masculine and feminine forces within each person. It also represents the creation of the universe, and the union of Prakriti and Purusha—yogic philosophy’s two main energetic polarities.

The Conch Shell

The Shankha or conch shell is traditionally blown before the start of many Indian ceremonies to announce and welcome in the powers of divine energy. Its sound represents the cosmic music of the Universe and it is among the four sacred objects that Vishnu holds in his hands. It is believed that the sound of the conch shell keeps away evil spirits and protects humans from harm. In Buddhism, the Conch shell is also one of the eight Ashtamangala symbols. It represents the power and potency of the sound of the Buddha’s teachings.

Other Symbols in Yoga

There are many other symbols of yoga that you can experience and explore. These symbols all have rich and potent histories so please use these with respect and understanding when decorating your home studio or seeing these in yoga class. Hopefully, this quick lesson will inspire you to learn and experience the deeper meanings of symbols in your practice of yoga. Please let us know if there are any more symbols that you’d like us to explain and add to the list above!

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To err is human. We all have our secret meltdowns, like munching junk food or stealing ice cream straight from the freezer. Bad habits such as eating amnesia, after-dinner treats, drinking without thinking, skipping breakfast, and portion distortion induces weight gain among all sections of the population. But the lifestyle habits causing your weight gain aren’t always obvious. Obesity leads to non-communicable diseases such as hypertension, diabetes, & coronary heart disease.

There are times when we feel a sudden urge to lose weight. Although your weight may influence how you think about yourself and even how others view you – body image is a small part of it. Weight management is the key to lead a happy and healthy life. Therefore, your journey to weight loss should be gradual, and a well-informed one.

Most people would agree that not eating before bed, limiting carbohydrates, and sticking to small meals are part of a sound weight loss strategy. But most people are also simply wrong about such techniques and methods. Some ‘diet facts’ are heresy. In a digital era, there is a plethora of content available on the internet that makes us think that we know everything there is to know about fat, carbs and hunger. Unfortunately, in the process, we do wrong things to ourselves.

Find out the absolute truth about these common diet myths

Diet Myth 1: Detox diets are great

The first dietary myth is that doing one to three days or even a week of detox will lead to one to two kgs of weight loss. It is a myth. It might be true in the short term; however, it might come back to bite you as you’re most likely to gain those kilos back. Doing a one-day detox might give your organs a well-needed rest with a reduction in water weight. However, it will not lead to body fat loss, which is what we are after. 

Now, to reduce body fat loss, you need to ensure you have a balanced meal. It should consist of protein, good quality fats, fibre, complex carbs, and a good intake of vitamins and minerals.

Diet Myth 2: Supplements help in weight loss

People believe that supplements in powdered form, shake, and liquid fillers can help you lose weight. It is a myth; supplements might give you a boost of energy at that needed time, for example, a pre or post-workout. But you cannot solely depend on these for weight loss. 

The weight loss supplement industry is massive. The primary reason why supplements might work for some people is the placebo effect. People fall for the marketing tactics and want the supplements to help them lose weight. Don’t forget to consult a nutritionist before choosing your supplements.

Diet Myth 3: Cut carbohydrates to lose weight

Carbohydrates have earned a bad reputation in the commercial world of health and nutrition, and they seem like weight inducers. But carbohydrates are essential macronutrients needed to sustain life. They supply energy to the brain and body. But we need to know the difference between good carbs and bad carbs. 

Bad carbs are processed and refined like white bread, refined grains, cakes, biscuits, etc. These carbs contribute to your weight gain. 

Good carbs, on the other hand, are the ones rich in fibre. Brown rice, wholewheat bread, legumes, beans, and whole wheat pasta are examples of good carbs. They have a wonderful husk, and the time taken to digest them is longer. So you feel fuller for longer, and you don’t overeat.

Diet Myth 4: All fats are bad

Just like carbs, fats are considered unhealthy and one of the main culprits for weight gain. But, like carbs, fats can also be clubbed as good fats and bad fats. Good fats are essential for overall health. They help our nervous system, boost our skin health and build our cell walls. Avocado, walnuts, homemade ghee, coconut oil contain good fats. Eaten in moderation they are excellent for weight loss. They may be high on calories, but they are not empty; they are dense in nutrients, and if you feel full, you would naturally binge less.

Diet Myth 5: Starving and skipping meals helps in weight loss

It is an absolute myth that starving and skipping meals may speed up your weight loss journey. No matter what fad diets may claim, starving and skipping meals is not a sustainable weight-loss strategy. You can keep yourself away from food only to a certain extent. Once you break, you tend to eat anything and everything that comes your way in a greater quantity. That leads to a calorie overload. So instead, do eat at regular intervals. This way, you remain satiated for more extended periods, and you keep a safe distance from those fried and fattening foods.

Now, while you’re at it, make sure you’re practising portion control and ensuring a thorough check on the kind of food you’re eating. If you’re even slightly wary of the ingredients used, don’t have it. Instead, grab a fruit or some nuts, and another great way of ensuring you are within your calorie limit is by tracking your calories through an app.

Diet Myth 6: Workout on an empty stomach for weight loss

Working out on an empty stomach may lead to dizziness. It is because your blood sugar levels reduce, leading to muscle loss as protein is extracted from the muscle. Hence, it is best to tuck into something light and nutritious before setting out for the drill. In addition, you should have some easily digestible carbs before an intense session. 

You can try some pre-workout snacks, a small Kela or banana, or a bowl of oats with roughly chopped almonds and figs with a teaspoon of raw organic honey. You can even have a beetroot ginger-lime smoothie. That will do the trick.

Diet Myth 7: Cut out on all snacks

Snacking is not a problem. However, it is the kind of snack you pick that could affect your weight loss regimen in a big way. Snacking on heavily fried or sugary, or ultra-processed food generates copious amounts of empty calories that get stored as fats. Meanwhile, healthy snacking may help you shed a pound or two. For example, think fruits, nutty trail mix oats or even a protein shake. Having small portions of these healthy snacks throughout the day is known to keep your metabolism soaring.

Conclusion

Losing weight carries innumerable benefits. However, you should tread this path carefully. While the market is brimming with supplements and meal replacement plans, it is wiser to consult a nutritionist, health professional, and physical instructor before taking further steps. In addition, claiming to ensure rapid weight loss, some products lack credibility and consuming them can be hazardous. Finally, talking to the right person and having a support group of friends and families will help you healthily lose weight without affecting your overall well being.

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Self care is seeing a lot of buzz right now and for plenty of good reasons. When it’s practiced correctly, it’s a fantastic way to ward off stress, boost your energy, and improve your overall wellbeing. It can help you take control of your physical, emotional, and spiritual health when you take it seriously.

Unfortunately, the problem with self care being so “popularized” is that it makes it easy for so many people to get it wrong.

Yes, there can be a “wrong” way to take care of yourself. Self care can go too far, and there are plenty of common mistakes people are making regularly. Many people automatically think self care means having fun and relaxing, but that isn’t always the case. Some believe it requires luxury and money – also not true.

Self care isn’t self-indulgent. It’s also something that you have to re-evaluate every day because what works for you could change, and there is no “one-size-fits-all” when it comes to your wellbeing.

So, how can you avoid some of the common pitfalls of self care?

Don’t Do It On Your Own

The term “self care” can be confusing because it gives people the idea that they can tackle any challenges on their own. While there are things you can do each day to promote wellness in your life, most lone self-care practices aren’t designed to treat depression, anxiety, or mental health disorders.

Can self care help? Absolutely. Can it be a way to manage your symptoms? Yes. But, it should never be a replacement for support – either relational or professional. Self care doesn’t have to be something you tackle on your own. It’s something you can practice by reaching out for help.

There are only so many things you can do for yourself when you’re struggling with your mental health before it becomes something out of your control. You’ll quickly find that a hot bath that used to calm your nerves doesn’t work anymore. Going for a morning run might not de-stress you the way you want.

So, don’t fall into the idea that self care needs to be a lone wolf operation. If you keep doing things on your own, it can end up doing more harm than good. Reach out for help and support as needed, even if that means working with a therapist or counselor.

Don’t Overcompensate

Feeling stressed? Overwhelmed? Overworked? If so, you’re in a group of about 73% of people who say regular stress impacts their mental health. No, that isn’t the beginning line of an infomercial, it’s just an unfortunate statistic. No one wants to be so stressed that it affects their mental (or physical) wellbeing.

So, it’s easy to turn to self care as a solution, right? Yes, but only to an extent. One of the mistakes people make when practicing self care is overcompensating with it. That idea can take on a few different forms, including:

• Indulging past your means
• “Treating yourself” to extreme luxury
• Taking on too many things you enjoy at once
• Decluttering/getting rid of too much
• Taking too many “me” days
• Being mindless with your care

The more stress you feel, the more you might be tempted to take on more self care than you can handle. Even if you’re taking care of yourself, doing things you enjoy, and feeling better for a while, there is always the risk of having too much of a good thing. Don’t overcompensate for stress by trying to take on too many positive things. In some cases, doing so can even be dangerous. For example, exercise is a great way to practice self care. But, working out too much can be hard on your cardiovascular system and put you at greater risk of getting injured.

If you take on too much at once, you’ll find that the way you practice self care can turn into just another addition to the things stressing you out.

Don’t Follow Blindly

Because self care is often used today as a sort of marketing term, there are trends that go along with it. But, wellness trends are nothing new. We’ve all heard of popular diet fads, including:

• South Beach
• Keto
• Paleo
• Atkins

Some people swear by these lifestyles, while others have used them as a quick way to lose weight – only to gain it all back.

Self care is a long-term solution. It should be about making healthy, habitual changes to your lifestyle, rather than quick fixes and fads that will make you feel better in a matter of minutes. For example, starting a supplement regimen is a great way to make sure your body is getting the vitamins and minerals it needs. But, don’t just grab the first bottle from the shelf because it has a celebrity endorsement or claims on the bottle that it can do more than what’s expected.

Instead, do your research on different brands, and what certain vitamins are meant to do for your body. You can put yourself at risk by taking too many vitamins or by ingesting a dosage that’s too high. Taking too much vitamin E, for instance, can cause hypervitaminosis, reducing your blood’s ability to form clots.

Self care is a wonderful thing when it’s done mindfully, and for the right reasons. When it becomes a marketing gimmick that causes people to abuse it or practice it the wrong way, it can have damaging effects, and do the opposite of what it’s supposed to. Avoid these common pitfalls as you practice self-care in your life, and you can enjoy the benefits of truly doing what’s best for your wellbeing.

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Are all fats bad? Are all carbs worse? And is it possible to consume too much protein? With so much conflicting nutrition information out there, it’s easy for people to fall into unhealthy eating habits without even realizing it. Especially when it comes to losing weight, when you might tend to make the same (avoidable) mistakes that are unknowingly sabotaging your efforts.

Fortunately, these diet blunders are easy to overcome if you know better. And that’s where we come in, as we’re here to help you out! Read on to learn from these common diet mistakes everyone else is making, so you can vow to never be one of those people. To help you stay on track with your goals, be sure to stock up on any of The 7 Healthiest Foods to Eat Right Now.

When the first US dietary guidelines were released in 1980, fat was deemed as something you should avoid. It was a sentiment that drove the diet industry for the next 20 years, even as obesity rates continued to climb. It turns out, fat was probably never the problem to begin with (studies point to sugar being a bigger trigger to obesity than dietary fat), and some healthy fats could actually help you lose weight. (Hello, avocadoes!)

Unfortunately, some people still believe this outdated advice. Fat is an important macronutrient that will help you feel full, give you much-needed nutrients, and could even lower bad cholesterol. Stick to healthy monounsaturated fats, like the ones found in olive oil, almonds, peanut butter, and avocados.

Carbs have been demonized as the culprit behind weight gain, with low-carb diets being all the rage. While it’s true that refined carbohydrates such as sugar, white pasta, and white bread can spike blood sugar and lead to weight gain, complex carbohydrates can actually help you lose weight.

Jim White, RD, ACSM, and owner of Jim White Fitness says when people cut their carbs down too low, it can really sabotage their weight-loss efforts.

“[Cutting carbs] really affects their energy levels, and they end up craving more carbs,” he says. “Also, they don’t have a lot of energy for working out, so a lot of times they’ll skip out on their workout.” Plus, complex carbs have fiber which will keep you full and give you lasting energy.

Protein is an essential macronutrient for weight loss. It helps build lean muscle, which burns calories at rest and can help you lose weight. But it is possible to have too much of a good thing.

“People just think that protein is the holy grail when it comes to macronutrients,” White says. “Eating too much protein, people don’t realize, it still has calories and it can still get contributed to body fat if overeaten.”

If you’re a regular exerciser, White says to aim for no more than 1.2-1.7 grams of protein per kilogram (about 2.2 pounds) of body weight. People who overdo it with the protein powders and servings of meat can find themselves packing on the pounds, not shedding them.

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Many popular fad diets require people to cut out entire food groups, such as dairy, grains, or meat. The problem with these plans is they are too restrictive and can cause people to get bored or lose motivation, and even give in to unhealthy cravings. Plus, eliminating major food groups can lead to some nutrient deficiencies, such as not enough fiber, protein, or calcium. Unless you have an actual food allergy, be wary of meal plans that require you to ditch important food groups.

Some people assume if cutting calories leads to weight loss, then a drastic calorie deficit must mean faster results. Not exactly. A study published in the journal Psychosomatic Medicine found that people who went on a severe low-calorie diet didn’t lose weight in the long-term, thanks to excess production of the stress hormone cortisol. When your body releases too much cortisol, it signals the body to store fat, especially in your abdomen. And that’s not all.

“When you’re not eating enough calories, your metabolism can slow down, you don’t have enough energy for workouts, and you’re more likely to binge eat,” White says, “We recommend nothing under a 1,200 calorie diet, especially for women.” Plus, restrictive diets aren’t plausible in the long run; when you’re always hungry and feeling deprived, you’re more likely to binge on unhealthy comfort food.

A regular exercise regimen is an essential part of any weight-loss program, but it doesn’t give you license to binge on whatever you want after you finish. Sure, working out torches calories, but people often dramatically overestimate just how much they burned (fitness trackers and cardio equipment calorie counters tend to be wildly inaccurate). People who reward themselves after a sweat sesh can overdo it, even with seemingly “healthy” post-workout snacks like protein shakes. If you must refuel, stick to these post-workout snacks from fitness experts.

Be wary of foods labeled “low-fat,” “sugar-free,” or “gluten-free;” just because they are marketed as diet-friendly, they could actually be bad for your waistline. Most of these foods are highly processed and contain questionable ingredients like vegetable oils, aspartame, and corn syrup. It’s best to stick to food that doesn’t come in a package in the first place (natural, whole foods), or if you must, choose something with minimal ingredients.

Counting calories can be an effective way to lose weight, but not all calories are created equal. A study published in JAMA found that people who ate a high-fat diet lost more weight than those who ate the same calories but on a low-fat diet, which points to not all calories being the same. And it doesn’t take a dietitian to know that someone who eats 1,500 calories of chips, cupcakes, and soda isn’t going to lose weight compared to someone who eats those same 1,500 calories in lean meat, fruits, vegetables, and whole grains. If you’re calorie counting, definitely leave a little room for some food you enjoy, but don’t think your body is going to process every calorie the same.

Even for people who do pile their plates with healthy calories, they could be unknowingly sabotaging themselves. Foods that have a health halo can especially lead to weight gain. Even though there are a lot of really delicious foods that are good for you such as avocados, hummus, peanut butter, and bananas, these are still calorie-dense and can cause weight gain if you’re not too careful. Enjoy these foods, but be sure to stick to a serving size.

Watching every morsel of food that goes in your mouth is one thing, but what about what you’re sipping on? Even seemingly healthy beverages can be the source of unwanted calories. Cold-press juices can be serious calorie and sugar bombs. Yes, even the green ones; a lot of times, they’re made with high-sugar fruits such as bananas and pineapple, so the calories can creep up fast. Also, each splash of creamer and packet of sugar in your coffee adds up. To stay on track, it’s best to sip on water and unsweetened green tea. And be sure to avoid any of the unhealthiest drinks on the planet while you’re at it!

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Abuse of the elderly is a big problem in some nursing homes and when that happens it is important that the nursing home be exposed and held accountable for their abusive practices. While everyone can agree that nursing home abuse is a dreadful act, there are questions regarding this kind of abuse that many people may have that need to be answered. From what kind of abuse is perpetrated by the staff of the home, to how they find out about the abuse, to what they can do about that abuse, and more.

Those questions will be answered, but no matter the answer it is vital that anyone who has a loved one that has experienced nursing home abuse contact an attorney to help them. Legal action must sometimes be taken in order to redress the wrongs committed by the nursing home facility. That is why Chicago nursing home lawyers recommend getting in touch with an attorney as soon as you hear anything about abuse going on in a nursing home where a loved one is a resident. If they do not treat their residents with the respect and dignity they deserve, then you can be assured that an attorney will.

What Are The Different Types Of Nursing Home Abuse?

There are many different kinds of nursing home abuse. The following are the most common:

Physical Abuse – This involves striking or hurting the resident in some way.

Emotional Abuse – This occurs when the staff verbally abuses a resident or prevents them from seeing their family and friends.

Sexual Abuse – Sometimes a staff member will take advantage of a resident who is physically unable to resist them in order to perform unwanted and unsolicited sexual acts.

Neglect – When a staff member fails to take care of a resident and leaves them to suffer in silence, that is also a form of abuse.

Financial Abuse – A staff member might try to drain the finances of a resident or even attempt to convince them to leave all or some of their estate to them.

How Do I Find Out About Nursing Home Abuse?

While the perpetrators of abuse will try to hide their actions, there are several ways to bring their wrongdoings to light:

Whistleblowers – In some cases, other staff members at the nursing home will notice abuse going on and come forward to let the authorities know about it.

Observation – With each type of abuse, there are signs that family members can look out for to learn if their loved one is a target.

Resident Complaints – In many cases the resident will make complaints about the type of treatment they are receiving, in which case the person who hears those complaints should take them seriously.

Who Regulates Nursing Homes?

On the federal level they are regulated by the US Department of Health and Human Services Centers for Medicare and Medicaid and the Nursing Home Reform Act. But each state also has its own regulatory body, for example, the Illinois Code is in charge of all nursing home abuse claims in that state.

What Can I Do If I Learn About Nursing Home Abuse?

You should contact the regulatory department in your state and then contact an attorney. If you live in Illinois, then you should contact the Illinois Department of Public Health’s Nursing Home Complaint Hotline at 1 800 252 4343 and then immediately contact the Rooth Law Firm to get legal help.

*collaborative post

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Take a quick jaunt down any aisle in the grocery store, and you’ll see all sorts of declarations and promises.

But is the gluten-free, vegan cereal with high-fiber and no sugar added healthier than a similar one without those labels?

Well, it depends.

Health claims on food labels can be confusing and even feel deceiving — but they can also be helpful depending on what you’re looking for.

By checking out the front of a product and the back (where you can learn a lot more about a food from its nutrition facts label), you can make more informed choices.

Read on to learn what some of the most common nutrition claims mean — and how they can help you the next time you grocery shop.

The Most Common Nutrition Claims, Defined

While the U.S. Food and Drug Administration (FDA) and United States Department of Agriculture (USDA) regulate many claims on food packaging, some foods feature claims like “natural,” which doesn’t have a clear-cut definition or parameters.

There are three main categories of claims that can appear on packaging, according to Lacie Peterson, M.S., R.D.N., CDCES, a registered dietitian and nutrition instructor at Utah State University:

1. Nutrient content claims: These address nutrients including (but not limited to) fiber, calories, cholesterol, sugar, sodium, and fat. This helps distinguish foods that are high or low in certain nutrients.
2. Health claims: These cover a relationship between a food and health condition, such as heart disease.
3. Structure and function claims: These describe a connection between a normal body function and a nutrient, such as “calcium builds strong bones.” You’ll see them on foods and dietary supplements.

While nutrition claims may lure you in and make you interested in a product, remember Peterson’s advice: “The marketing is on the front of the package and the facts are on the back.”

Here’s a quick guide to some common ones you’ll encounter.

1. Low Calorie

This means the food has fewer than 40 calories — per serving.

Size matters, too: “The food has a reference amount customarily consumed greater than 30 grams or greater than 2 tablespoons,” Peterson says.

In other words, a food manufacturer can’t claim a product is low calorie if the serving size is unreasonably small.

2. Cholesterol-Free

The food must contain fewer than 2 milligrams of cholesterol and 2 grams or less of saturated fat per serving.

“If a food is claiming to be low in cholesterol or cholesterol-free it does not mean the food is fat-free,” Peterson says. “Vegetable oils are 100% fat but are also cholesterol-free.”

3. Vegan

The food does not contain any animal products.

“While an eating pattern that is more plant-based can be great for health, just because a food is vegan doesn’t automatically mean that it’s healthy,” says Danielle Gaffen, M.S., R.D.N., L.D.

Case in point: Oreos are vegan. Does that mean they’re healthy? Nope.

4. Gluten-Free

The food contains less than 20 parts per million (ppm) or 20 milligrams of gluten per 1 kilogram (2.2 pounds) of food.

Gluten is the general name for the proteins found in wheat, rye, barley, and triticale, Peterson says.

You’ll see this claim on many foods that typically contain gluten — such as gluten-free breads, crackers, cookies, and sauces — as well as foods that don’t usually contain gluten, like applesauce.

5. Fat-Free

The food must contain less than 0.5 gram of fat per serving.

“Many fat-free products replace the fat with extra added sugars or sodium to try to improve the taste of the now fat-free product,” Gaffen says.

6. Sugar-Free

The food contains less than 0.5 gram of sugar per serving.

Gaffen says many sugar-free foods taste sweet because they include artificial sugars such as sorbitol, which can cause gastrointestinal distress (such as cramping and diarrhea) if you consume large quantities.

7. No Added Sugar

No sugars were added to the food during processing or production. “This includes ingredients that contain sugar, such as juice or dry fruit,” Peterson says.

8. A Good Source of…

The food contains 10% to 19% of the daily recommended value of a specific nutrient.

9. An Excellent Source of…

The food contains 20% or more of the DRV of a specific nutrient.

“This claim can be helpful to pay attention to if you’re trying to increase certain nutrients in your diet,” Gaffen says.

10. High in…

The food contains at least 20% of the DRV of a specific nutrient. If a product has multiple foods, like a frozen dinner, the label must identify to which food the claim applies.

For instance, “the brown rice in this meal is high in fiber.”

11. Low Sodium

The food contains 140 milligrams of sodium or less per serving. Very low-sodium foods contain 35 milligrams or less per serving, Peterson says.

Similar to the low-calorie claim, a food with “low sodium” on the label must have a large enough serving size (30 grams or more than 2 tablespoons).

12. Calorie-Free

The food contains less than 5 calories per serving. The label must state if a food is naturally calorie-free (meaning it is calorie-free without any special processing).

Gaffen suggests you pay attention to the serving size because while the calories may still be minimal, several servings of a calorie-free food may not necessarily total zero calories.

13. Non-GMO

The product is not genetically modified, meaning the genetic make-up of the food has not been altered in a lab using genetic engineering or transgenic technology.

But not all genetic modification is bad.

“While everyone deserves to be informed of GMO versus not,” Gaffen says, “genetically engineering a crop has been used to improve versions of existing ones.”

For instance, a crop may require fewer pesticides if it is modified to be more resistant to pests.

14. Made with Organic Ingredients

The food contains at least 70% organically produced ingredients (excluding salt and water).

“This product cannot use the green organic seal,” Peterson says.

15. Certified Organic

The food contains a minimum of 95% organic ingredients (excluding salt and water). “Up to 5% of the ingredients may be non-organic products that are not commercially available as organic,” Peterson says.

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