buy Zanaprin

How to Build Your Power to Say No to Unhealthy Foods

How to Say No to Unhealthy FoodsEveryone can agree that unhealthy foods are the ones they crave the most and that give them the most satisfaction. But unhealthy foods can cause you to gain weight, and they can do a lot of damage to the many organ systems throughout your body, so eating them in small amounts is imperative.

How can you build up your power so you can say no to unhealthy foods even when they seem to be everywhere? Keep reading for a few helpful tips.

How to Say No to Unhealthy Foods

Get Enough Sleep

Believe it or not, failing to get enough sleep every night will end up decreasing your willpower. Lack of adequate amounts of rest will cause hormones that are responsible for regulating your appetite to go out of balance. Your ghrelin levels and your leptin levels, in particular, could end up unbalanced, causing your metabolism to suffer and your hunger to increase. To avoid overeating, and to say no to unhealthy foods, aim to get at least seven hours of sleep.

Keep Eating Healthy Foods

The more you eat healthy, the more willpower you’ll have to continue doing so. It’s easier for the body to break down natural foods that are loaded with protein, fiber, vitamins, and minerals, especially when compared to foods that are unhealthy and lacking in nutrition. Because your body will have to work less hard, you’ll have more energy, and that will make you less susceptible to giving in to your cravings for junk food. On the other hand, when you eat a lot of foods that are high in sugar, salt, fat, and simple carbs, you’ll end up craving more of those unhealthy options. So, put simply, eating right is the best way to develop healthy habits while training your body to crave the foods that are most nutritious and energizing.

Try to Reduce Your Stress Level

It’s definitely easier said than done, but making it a point to reduce your stress level is another important step you can take to maintain your willpower against unhealthy foods. While being busy will help you focus on things other than food, if you feel that you’re under a lot of pressure, your body will release hormones that could trigger unhealthy food cravings. So if you’re dealing with a lot of stress and anxiety, consider taking a product like Zanaprin to get some relief.

By following the tips above, you can start to say no to unhealthy foods, so definitely start incorporating them into your daily life.

Deep Breathing Benefits for Anxiety Relief

Deep Breathing Benefits for anxietyMany people who struggle with anxiety find that they can reduce their tension and stress by incorporating some simple breathing exercises into their everyday life. If you haven’t yet tried out some deep breathing to get your anxiety under control naturally, check out the deep breathing benefits below to learn a few reasons why you should give this strategy a try.

Reducing Stress
When stress takes hold, the body’s sympathetic nervous system triggers your fight-or-flight response. This gives you energy that you can use to respond to a dangerous situation, but it also causes the breath to become fast and shallow. Rather than breathing from the lower part of your lungs, you end up breathing from your chest. This can make you feel as though you’re suffering with shortness of breath, and your pulse increases with your blood pressure.

In this state of anxiety, you can gain control by focusing on your breathing and deepening your breath. In fact, one of the most important deep breathing benefits is the ability to reverse those anxiety symptoms while creating calmness in body and mind. This is because your body’s parasympathetic nervous system is activated by slow, deep breath. Your blood pressure will decrease, along with your heart rate, and you’ll start to feel in control again.

Relaxing the Muscles
In addition to the deep breathing benefits above, by calming and taking control over your breath, you’ll also start engaging your diaphragm and abdominal muscles. Instead of using the muscles within your neck and upper chest, you’ll be using respiratory muscles, efficiently delivering oxygen throughout your body.

This reduces the amount of strain felt within the muscles of your upper chest and neck. When these muscles relax, more oxygen can reach every tissue and cell, and your entire body will begin to feel more at ease. Less tension will help you feel less anxious, and you’ll feel more balanced.

Give It a Try
Start by placing one of your hands on your belly and relaxing the abs. Inhale slowly through your nose, but bring the air to the bottom of the lungs so you can feel the abdomen rise. Let the ribs expand and let your collarbones rise too. When you reach the peak of your inhale, pause for a second and then let it out gently, moving the air out from the top of your lungs first and then the bottom.

Ultimately, with the right breathing technique, you can decrease overwhelming feelings associated with anxiety, while also relaxing your muscles, increasing your energy, and stabilizing your blood pressure and heart rate. But when deep breathing isn’t enough, give a product like Zanaprin a try as well.

Anti-Anxiety Hacks to Reduce Negative Feelings Fast

Anti-Anxiety Hacks that workAnxiety can be crippling. It can stop you in your tracks and cause you to feel unmotivated and hopeless, as well as fearful and uneasy. Thankfully, there are a few anti-anxiety hacks that you can try the next time these feelings start to arise. Reduce and combat those negative feelings fast by following the tips below.

Breathe
The simple act of breathing can either intensify or reduce your anxiety. If you begin breathing quickly and your breath becomes shallow, your body will continue being in a tense state and your nervous system will respond accordingly. On the other hand, if you practice a relaxed, deep form of breathing, you can begin to relax your body and your nervous system.

When you find it hard to deepen your breaths while you’re feeling anxious, start with a comfortable, long sigh. Then you can begin slowly breathing in more air. Focus your mind on your breath rather than on your worries or fear. It might even be helpful to breathe deeply in through your nose and then sigh the air out of the mouth.

Don’t Bottle Up Your Feelings
One of the anti-anxiety hacks that a lot of people overlook is simply talking to someone you can trust. You may be surprised by how much you can gain by simply talking about your fears and worries with someone else, rather than bottling up your feelings. Be open and talk to someone who can view your concerns objectively to help you realize that you might actually be overreacting without good reason. If you don’t know a friend or family member with whom you can speak openly, you can see a therapist instead.

Focus on the Present Moment
If your anxiety is coming from thinking about the past or worrying about the future, you should train your mind to focus on the present moment. Bring your awareness into your current space by looking around, taking inventory of what’s around you, and realizing that you’re actually okay. The deep breathing discussed above, as well as a simple seated meditation with your eyes closed, can help you achieve this.

Exercise Regularly
Another one of the best anti-anxiety hacks is to simply remain physically active. Getting exercise on a regular basis will help you feel calmer and more in control. This is because working out will remove chemicals like cortisol and norepinephrine that are related to stress. At the same time, endorphins will be produced that enhance your wellbeing.

The next time you’re feeling anxious, try the tips above. You might find that you’re able to get in control right away. If these hacks don’t work, though, you can also try a product like Zanaprin for results.

How to Manage Your Emotions in a Healthy Way

manage your emotions healthilyYour emotional and mental states have a big impact on your physical health, so knowing how to manage your emotions in a healthy way will ensure you can remain balanced and happy. Keep reading to learn how you can do so with greater ease every day.

Establish an Exercise Routine

Getting your body moving is a great way to manage your emotions while also improving your physical health. When you are active, your brain will release chemicals, such as dopamine, that are associated with pleasure and reward. This is why so many people turn to physical activity, whether that’s time at the gym or on the yoga mat, when they’re feeling stressed and when they need to balance their emotions and feel better.

Get Enough Rest

If you are constantly going, you will not have any time to think about how you feel and actually figure out a way to positively manage how you feel. Therefore, taking some time to rest and recuperate, especially if you have been working really hard and you are under a lot of stress, is vitally important. Choose to do things that you love to do, whether that’s spending time in nature, getting relaxing spa treatments, or simply being at home listening to your favorite music.

Talk to Someone

Sometimes you just need to get out of your own head and release your frustrations and thoughts while someone listens to you and can offer you their support and advice. Whether you talk to your spouse, a trusted friend or family member, or a therapist, releasing your emotions in this way can help you better understand them and manage them.

Let Your Emotions Happen

Finally, don’t try to bottle up your emotions all the time. While you don’t want to be losing your cool with everyone you interact with, you do want to be able to express yourself. Don’t allow people to take advantage of you, don’t be afraid to speak up for yourself and defend yourself, and don’t be fearful of voicing your concerns and opinions at home and at the workplace. This will help you manage your emotions by letting them happen. Then let those emotions go so you can move on to a more neutral and positive state of mind.

If you try out the tips above but you still have trouble managing your emotions in a positive way, you can try taking a safe, effective, over-the-counter anti-anxiety and stress relieving product like Zanaprin.

DIY Holiday Stress Relief Techniques

DIY Holiday Stress Relief techniques

DIY holiday stress relief techniques can transform you from a grumpy Grinch into a joyful reveler.

Do the holidays really get you down and get you stressed? Well, you are certainly not alone. Whether it is the money that you need to spend, the meals that you need to prepare, or the in-laws that you have to sit next to at the dinner table, the holidays aren’t always a happy time for everyone.

Thankfully, there are ways that you can manage your stress and keep your sanity. Check out the DIY holiday stress relief tips below so that you can make the most of the holiday season this year.

Get Enough Sleep
One of the best ways to combat holiday stress is by making it a point to get enough sleep to rejuvenate your body and rest your mind. Adults should aim to get anywhere from seven to eight hours of shut-eye every night in order to focus and function optimally. So turn off your electronic devices about a half hour before heading off to bed, and implement nighttime relaxation techniques, such as reading a book or listening to soothing music, to fall asleep quickly.

Give Yourself a Calming Massage
Anytime you are feeling stressed, you can give yourself a calming massage. Sure, a trip to the spa every now and then throughout the holiday season can definitely help you unwind, but when you are pressed for time or you are not able to get to a spa, use some aromatherapeutic oils to gently massage your feet and your hands.

Exercise Several Days a Week
Exercising for just a half hour several days a week can really help you release loads of tension and stress from your body. Whether you need to punch away your stress at a kickboxing class or you prefer to slow things down with a much-needed yoga session is entirely up to you. In the end, when it comes to DIY holiday stress relief, any form of physical activity will work.

Meditate Consistently
A consistent meditation practice is also a great way to reduce your stress levels and clear your mind. Simply sitting in stillness and silence for a few minutes a day will help you establish a routine that will allow you to focus on yourself, your breath, and the peace that resides within. Remember, meditation isn’t about clearing your mind of thoughts completely; instead, it is about recognizing those thoughts and just letting them pass on through without focusing on them or giving them energy.

Hopefully these DIY holiday stress relief tips will help you get through the holiday season with more calmness and joy. But if you still need a little extra help, take a product like Zanaprin to get natural anti-anxiety relief.

Ways to Reduce Stress During Thanksgiving Family Gatherings

Reduce Stress During Thanksgiving family gatherings

Reduce stress during Thanksgiving family gatherings by staying positive and focusing on the present, rather than the past.

Even though the holidays are supposed to be a happy time, many people get stressed because they have to attend family gatherings when their relationships with their relatives or in-laws aren’t ideal. If you find it difficult to attend Thanksgiving dinners with family, know that you aren’t alone. Also, there are ways to reduce stress during Thanksgiving gatherings, some of which are listed below.

Be in the Present and Try to Let Go of the Past
Your existing problems with your family stem from issues that occurred in the past, but if you want to get over them, you need to stop focusing on them. At Thanksgiving dinner, try your best to remain in the present moment so you can prevent yourself from getting angry or hurt all over again by rehashing the past.

Keep Things Positive and Cordial
It might be really hard to do, but to keep the peace, you need to keep things as positive and cordial as possible. Try not to get into deep discussions with the people you usually disagree with, as you want to prevent arguments and negative feelings. Be polite, stick with lighthearted topics of conversation, and reduce stress during Thanksgiving by focusing on what you are grateful for, including the positive qualities that your family exhibits and the good things that they have done in the past.

Try Relaxation Techniques
Throughout the day or evening that you are going to be spending with your family to celebrate the holiday, practice relaxation techniques, such as deep, controlled breathing. Take a breather by going for a short walk outside to get some fresh air after you have eaten (this could also prevent you from feeling tired after your meal). Visualize yourself getting along with everyone prior to arriving at the gathering, and perhaps even try some mindfulness meditation during the get-together so you can keep your mind calm and at ease.

Take a Natural Anti-Anxiety Remedy
If you experience a lot of anxiety when you have to get together with your family, especially for the holidays, you should consider taking a natural anti-anxiety product or an over-the-counter remedy like Zanaprin that has a combination of ingredients that are proven to work.

There are ways that you can reduce stress during Thanksgiving, but if it really is too much, it is probably best to make plans with those you feel comfortable around. Forcing yourself into an uncomfortable situation won’t help your mental or physical health. But if you can manage to spend at least a little bit of time with family, and if you can focus on interacting with those you get along with most, you might actually enjoy the holiday.

Healthy One-Pan Meals That Will Make Your Life Way Easier

Healthy One-Pan Meals make life easier

A healthy one-pan meal changes everything!

When your life is always busy – and these days, whose isn’t? – very fast meals can make all the difference. That said, more often than not, the fastest meals mean processed products that simply aren’t all that good for you. Making healthy one-pan meals can make it possible to enjoy improved nutrition without sacrificing a lot of your time or causing a huge amount of cleanup.

It’s fantastic to be able to make healthy one-pan meals on weekdays when you have the least amount of time. All you have to do is toss all the ingredients in a pot, pan or casserole dish and let the stove or oven do the work. These recipes can be a real life-saver.

In fact, if you do the prep work the night before, they become even simpler. Sunday nights can be a particularly great time to get your meals together for Monday and Tuesday. That way, the entire start of the week will be covered and all you need to do is cook them. You’ll absolutely love yourself every week when you prepare your healthy one-pan meals in advance so all you need to do is cook them up, serve them and enjoy.

Then afterward, you won’t need to spend very much time on the dishes. There won’t be much for you to wash or to have to try to fit into the dishwasher.

The amazing thing about these dishes is that you can use this technique for every meal of the day. It’s not just something reserved for dinner. Breakfasts and lunches can also be a part of the one-pan strategy.

Consider your next breakfast in the form of a steel-cut oats and quinoa combination. Toss in some fruit for flavor, almond milk for creaminess and maple syrup or raw honey for a touch of sweetness and it will be your favorite meal of the day.

At lunchtime, try an asian slaw of your favorite veggies chopped up finely into matchsticks, then add edamame and peanuts along with a splash of ginger peanut dressing to top it off. Or, if you want something a little heartier for warmer weather, create a southwestern black bean salad with black beans, tomato, corn, scallions, red onion, olive oil, lime juice and cilantro. Add slices of avocado at the last moment to really top off the nutrient density and creamy flavor.

At dinnertime, consider your favorite stew, while substituting turkey for beef, sweet potatoes for potatoes and add some kale at the end to top it off.

Finding a Balance in All Things Could be Your Key to Stopping Anxiety

Balance is Key to Stopping Anxiety

Part of the key to stopping anxiety is to find time for yourself to do something that makes you feel relaxed and happy.

When you are dealing with high levels of anxiety or chronic anxiety, it feels like you can’t control anything about your life and it feels like the world is out to get you. There seems to be nothing that you can do to bring yourself down from those anxious emotions that make you feel helpless and powerless, as well as distracted and unable to concentrate. But finding a balance in all things could be your key to stopping anxiety and maybe even preventing it from occurring in the first place. Keep reading to learn more.

Find a Good Work-Life Balance
One of the best ways to bring more balance into your life is by establishing a good work-life balance. This means knowing how many hours you have to put in at your job, and then leaving your work worries at the office so that you can focus on other important aspects of your life, such as your family and your friends. It also means restricting the amount of work that you bring home with you so that you can have enough time to have fun and relax. This is a big key to stopping anxiety because it allows you to create a barrier between your work related stress and your home life.

Take Time for Yourself
Another key to stopping anxiety is giving yourself some time to take care of your own needs. Whether you want to head to the spa for some rejuvenating beauty treatments, you want to simply sit in your room with the music playing like when you were a teen, you want to go to the gym, do yoga, or meditate, or you want to spend time writing poetry or journaling, the goal is to take a bit of time out of your day to focus on you rather than on everyone else’s needs. And whether you are a professional working adult or a full-time parent, this is extremely important, as this time can help you relieve your anxious feelings and come up with solutions to your problems.

Once you have achieved a good balance in your daily life, you should find that you have less anxiety and you are more courageous and willing to tackle the challenges that lie ahead. But if you still feel anxious and you need a little extra help in quelling those negative emotions, you can always try an over-the-counter anti-anxiety product like Zanaprin.

Mental Health Self-Evaluation Questions to Ask Yourself Now

 Mental Health Self-Evaluation

A mental health self evaluation can help you determine whether you can benefit from mental health care.

If you’re thinking about getting help from a qualified therapist, or if there are certain problems that have been recurring in your life and you aren’t sure if you need to make changes to yourself or to an aspect of your external environment and the people around you, it might be time to take a mental health self-evaluation and ask yourself the following questions. Answer them truthfully, as they can help you determine what path you need to take.

1. In the last 6 months, have you experienced anxiety, fear, worry that’s out of control, agitation, restlessness, or trouble sleeping? If so, how often have you experienced these types of emotions? If you have been suffering constantly or often, you may want to talk to a therapist or someone you trust to get to the source of these emotions.

2. Have you been experiencing physical and emotional attacks recently? For example, has your heart rate increased or have you started sweating profusely all of a sudden? Have your hands trembled, or have you had trouble breathing? If so, how often have these attacks occurred? If they occur often and severely, you should seek professional treatment to get to the cause of these attacks.

3. Sometimes mental health problems manifest as physical symptoms. Have you experienced hot flashes, cold flashes, stomach issues, dizziness, or chest pain? If so, have these symptoms been severe? If so, you should get a checkup from your physician to rule out physical conditions that could cause these symptoms before checking in with a therapist.

4. Another thing you need to evaluate during your mental health self-evaluation is how often you’ve experienced panic attacks over the last few months. Perhaps these panic attacks are the result of previous trauma that could be overcome with the guidance of a therapist.

5. Finally, ask yourself if your personality or habits have changed recently. For example, over the last few months, have you stopped doing things that you normally would enjoy doing? Have you felt sad more than happy? Have you gained or lost weight? And has your pace changed at all as you move through the day? If so, a therapist could definitely help you get back to being your old self.

After completing a mental health self-evaluation, you may realize that you really do need to talk to a therapist, or you may realize that you are really suffering from something like anxiety that you can treat with an over-the-counter product like Zanaprin. No matter what, asking yourself these questions can be extremely helpful and revealing.

Are You Triggering Your Anxiety? Habits That Lead to a Feeling of Panic

triggering your anxiety with habits

By staying up too late, you are causing a chain of reactions that ends up triggering your anxiety. Set a bedtime and stick to it to reduce the chances of an attack.

If you suffer from anxiety, you know that the feeling of panic that is associated with anxiety can be crippling. But are you bringing out your own anxiety? The answer could potentially be a resounding “yes.”

Continue reading to learn how you can determine if it is really you triggering your anxiety, and to learn about the common daily habits that are known for leading to that distressing feeling of panic.

Failing to Get Enough Sleep
When you do not get enough sleep regularly, you could cause or worsen your anxiety. Researchers have found that a lack of sleep will increase the activity of the brain’s insular cortex and amygdala, which are responsible for the regulation of your emotional responses. You will end up feeling like you are on the alert all the time, and that could cause your higher anxiety level in the long run. So make sure you get enough hours of sleep every night to combat this.

Not Exercising
Here is yet another great reason to get enough exercise throughout the week: doing so could lower your anxiety level. Inactivity is linked to anxiety because it causes physical stress to build. This can then be felt in the form of emotional stress. So simply getting about 30 minutes of exercise a day for a minimum of five days per week could make a lot of difference, even if you just go for a swim or a walk.

Worrying About Your Anxiety
When you feel anxious, it can be easy to become anxious about feeling anxious. However, worrying about the anxiety, or even worrying about feeling anxiety before it happens, will not help at all. This could even lead to a panic attack, which is often more about the fear of what may occur than what’s really happening at the time. To combat this compounding effect, just recognize that everyone will experience anxiety every now and then. Remain calm, slow down, focus on breathing slowly and deeply, and incorporate the tips above to focus your mind and your body on something positive.

There are a lot of daily habits that you may be performing that are actually contributing to your high anxiety level. Changing your lifestyle can work wonders at reducing your anxiety, and you can also avoid having to go on strong prescription anti-anxiety medications. Instead, a combination of the right lifestyle choices and an over-the-counter product like Zanaprin could be just what you need to feel much better and much more relaxed.