How to Make Social Media More Positive?

Social media can have a positive impact on someone's social confidence, self-esteem, and self-confidence. It can make someone feel more creative and comfortable in socializing. But there are times when social media can harm one's self-esteem. Social media can distract someone from a real-life perspective. Yet, there are ways to make social media more positive. 

Begin by following people who inspire you to be your best, to be more creative, and have a positive outlook on life. Once you have set up your social media, have a schedule to check your messages on Messenger. Avoid comparisons about your relationships, family, and your job. Encourage people that follow you or people that write to you. Set boundaries and limit yourself in having conversations with anyone online. 

Block people who are negative and who send you inappropriate images. If you feel uncomfortable with people's messages, videos, or images; Let them know politely. Follow people who resemble you or share things in common with you. Post appropriate images on social media. Do not post images you would be embarrassed to share online. 

Social media can be addictive. 

However, you can keep your mind busy without checking social media every second of the day. Be respectful of others online. Read paper books, and paper magazines, and socialize in person with your close friends. Do not neglect your priorities because of social media. Avoid engaging in negative comment threads and with images that promote negativity. 

Every June 30th is World Social Media Day. Take your time in reviewing your social media and how it affects your mood. Take a break from social media so you can spend time with your family. Also, taking a break helps you to relax and enjoy your hobbies. Here are websites about making social media more positive for you.

5 Ways You Can Make Social Media a Positive Force:

https://www.wholelifechallenge.com/5-ways-you-can-make-social-media-a-positive-force/

Three Ways to Use Social Media Positively:

https://www.mentalhealthfirstaid.org/2019/06/three-ways-to-use-social-media-positively/

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Emotional Distress During the Holidays

Emotional distress can occur at any time of the day. It makes you feel tired, angry, and more uncomfortable. This occurs when you are having a tough time forgetting about traumatic events from abuse, disaster, or events out of your control. Additionally, emotional distress makes you uncomfortable in your job, in public places, and your home. You feel sadness and feel the need to eat more.

Other times you may not want to eat. You feel less hopeful for the future.  However emotional distress can be a temporary moment, especially during the holidays.  The holidays make you feel nostalgic and anxious about the future while you anticipate a new day. Emotional distress is a stress response for your brain in a mental and physical aspect. 

The holidays can cause emotional distress and bring back traumatic events in one's life. Too many loud noises such as fireworks, thunder, and outside noise can produce anxiety. The nervous system gets more active during the holidays especially if you have emotional distress. You might be more fearful, sad, anxious, irritable, and nervous. Yet, emotional distress can be managed by doing the following items on this list. 

1. Close your eyes and think positively in silence. 
2. Calm your nerves by doing a hand or foot massage. 
3. Take a warm bath or soak your foot with Epsom salts and essential oils. 
4. Read in silence while you are in a comfortable position. 
5. Have a heart-shaped pillow or any other pillow shape to hold onto while you breathe slowly and exhale. 
6. Listen to a short, guided meditation through an app before celebrating the holiday with family, friends, and acquaintances. 
7. Distract your mind by doing something you enjoy like a puzzle, concentration game, or a quick word search. 
8. Use essential oils in your lotion after a warm bath. 
9. Allow yourself some time to write in a diary or a journal. 
10. Turn on a battery-operated candle or lantern and say to yourself, “I’m at peace, I’m healthy, and I'm full of strength."

This is a brief list. Yet, the important thing to do is to take care of yourself with self-care and self-love. Take care of yourself mentally and physically without asking yourself any questions. Emotional distress can also be an environmental factor especially if it happens during the seasons. Yet, managing your emotional distress does not prevent you from celebrating the holidays. 

You can still celebrate the holidays in a less noisy environment in your home or a quiet public place.  You can explain to your family and friends about your reasons for a quieter celebration. Nonetheless, find ways to stay calm so you can enjoy celebrating the holidays with positivity. Do not let emotional distress prevent you from doing things that you enjoy. Speak to someone about your nervousness and to help with your healing process. 

Keep in mind that not everything on this list can work for everyone. But adding these items can help you adjust. Also, emotional distress can be like depression. Seek professional counseling to help you with your recovery from emotional distress. Here are websites with more tips regarding emotional distress. 

 

Healthy Ways to Deal With Distress: 

https://psychcentral.com/stress/healthy-ways-to-deal-with-distress

Emotional Distress: 

https://www.healthline.com/health/mental-health/emotional-distress

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Embroidery With Sequins (Patriotic T-shirt )

Embroidering with sequins takes time and patience to do. But it does change the look of an old T-shirt. In today's tutorial example, the word, USA was embroidered onto a t-shirt. Then, a star was embroidered on one side of the t-shirt. After that sequins were added to the t-shirt. 

This embroidery project takes approximately two or three days to complete. You can embroider this design in one color or all three colors of the American flag. The fun part of embroidering is adding sequins to the t-shirt. Silver sequins were used to decorate the embroidered star of the t-shirt. However, you can use red or blue sequins to add more color to the embroidered star.

You can use a free stencil maker for the letters on this T-shirt. However, you can also use a computer writing program to select the font and the size of the letters for your t-shirt. The best size font for this t-shirt was two hundred in size and a calligraphy font style. Also, you can find a star in your writing program to use for designing your patriotic t-shirt. Here is the tutorial for making this t-shirt. 

Materials:

Embroidery hoop 

Embroidery floss/thread

Embroidery needles

Regular thread

Regular needle

Sequins 

Old t-shirt

Scissors

 

Begin by making your letters on a computer typing program or by using Rapid Resizer for making your free stencil. Print out the letters and the star. Use a fabric or washable marker to trace the letters. Then trace the star onto the t-shirt. Next, insert the embroidery thread onto the embroidery needle. 

Embroider the letters one by one. After that embroider the star. Then, fill in the letters with embroidery thread. In this example, the letters were embroidered with the same color thread. Once everything is embroidered, you can insert the sequins onto the star. 

Use embroidery thread to add the sequins to the star. You can also use the regular thread and a regular sewing needle to sew the sequins. After the t-shirt design is complete, you can wear your t-shirt. Also, you can wear red or silver stud earrings to accessorize your outfit. Have a safe and Happy 4th of July!

 

Below is the link for the free stencil maker website. 

Rapid Resizer:

Free Stencil Maker (rapidresizer.com)

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Watermelon Smoothie

Watermelon smoothies are delicious and hydrating to drink. It may help with weight loss or help control your weight. However, watermelons are good for your ocular system, digestive system, and your immune system. Additionally, it may help the cardiovascular system and give relief from sore muscles. Here is the recipe for making this watermelon smoothie. 

Ingredients:

One cucumber

One box of watermelon chunks

One cup of cranberry juice mixed with water.

A blender

Preparation and Smoothie Time:

Wash and slice the cucumbers. Add watermelon to your blender with cranberry juice. Then, add the sliced cucumbers. Blend everything. If it is too sweet, add more water. 

Then add ice to the blender. Continue blending. After that, serve this smoothie immediately. This smoothie serves two people. Here are websites about the benefits of consuming watermelons. 

 

The Top 6 Health Benefits of Watermelon Plus Quenching Smoothie Recipes-Health Wholeness:

The Top 6 Health Benefits Of Watermelon (+ Quenching Smoothie Recipes) (healthwholeness.com)

Top 9 Health Benefits of Eating Watermelon-Healthline:

Top 9 Health Benefits of Eating Watermelon (healthline.com)

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How to Have a Stress-Free Vacation?

Traveling requires a lot of planning, a budget, and preparation. Decide where you want to travel. Next, research how much it will cost to travel to your destination. Keep a binder with your research, notes, and any brochures. Ask your friends about their past favorite vacation trips.

Choose how you want to travel such as a cruise, airplane, or by train. Get a medical examination and any traveling vaccinations beforehand. Keep your passport and travel documents in a safe place. Make a checklist of hygiene items, clothing, medications, and other items. Purchase hand sanitizers, a reusable water bottle, travel luggage tags, and other items for your trip. 

Get enough medications for your long vacation trip. Speak to a bank representative about your trip, including the days you will be staying at your destination. Also, check in with your family while you are on vacation. Read the history, culture, customs, and traditions of your travel destination. Bring clothes for cold and hot weather changes as you travel. 

Keep your money in a safe place before and during your trip. Stay alert and look at your surroundings. Wear a medical ID bracelet or necklace. Depending on where you are traveling to, wear less jewelry or no jewelry before and during your trip. Research the dress code for traveling to your destination. 

Follow a healthy eating schedule throughout your entire vacation. Ask for travel accommodation. Purchase travel insurance in case your luggage gets lost or misplaced. Watch your surroundings while you enter and exit your hotel room. Write down the hotel's telephone number and address. 

Additionally, write down emergency telephone numbers and have an emergency contact. Ask about any food recommendations, discounts, local events, or local activities that you can do on your vacation. Do not make your luggage too heavy before and during your trip. You can purchase some hygiene items during your trip. Label all your items. 

Relax during your flight, train ride, or cruise by reading a small book. Have your ears free from headphones so you can hear any traveling instructions. Write in your travel journal or make a list of what you want to accomplish on your vacation trip. If you are traveling with children, make sure they have a travel game or a toy to play with that does not require batteries. Purchase travel-size soaps, lotions, hair and body washes, and other items with a calming scent. 

Bring a towel set with assorted sizes of towels. In case there is no travel pillow, you can roll a towel and make it into a pillow. Furthermore, towels come in handy if the hotel pillows are not sanitized or washed properly. Nonetheless, you can use towels to protect the items inside your luggage. Take a hat, scarf, cap, beanie, or bandana for styling your wardrobe during your vacation. 

The simpler you dress, the easier it is for you to be comfortable on your vacation. It is best to travel in a group and have a buddy system. Use your manners or use the mannerisms of your destination. Learn their language or have it written on paper so you can speak it. Be at peace and have a peaceful vacation.

 

Do breathing exercises, eat slowly, drink slowly, and enjoy the view. Listen to outdoor music or nature sounds. Have a travel map to study and be aware of your location. Say positive affirmations or say, " I feel safe and I'm at peace." Here are websites with more travel tips. 

 

50 Travel Tips Experts Swear By-Travel and Leisure:

50 Travel Tips Experts Swear By (travelandleisure.com)

50 Best Travel Tips-Advice From a Professional Traveler-Expert Vagabond:

50 Best Travel Tips: Advice From A Professional Traveler (expertvagabond.com)

What to Bring on a Plane-Experts Reveal What Should Always Be in Your Carry-on:

What to bring on a plane: Experts reveal what should always be in your carry-on (msn.com)

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Men's Mental Health (June 2023)

Every year in June is Men's Mental Health. Men struggle with mental health differently than women. Often men do not know how to express to their partner their true feelings about their issues. It is a challenge for them to tell their partner about their health, their work problems, and any problems with their relationship with their partner. Yet, it is easier for them to hide their struggles from their wife or girlfriend in a committed relationship.

Most men are afraid or do not know how to tell their partner what they are working to solve. They are afraid their partner might laugh, cry, or leave them depending on what they are struggling with. Therefore, women need to understand men's mental health. To understand your partner, you must have patience and an open ear to listen to him. However, most of the time, you might feel your partner is hiding something from you because of a lack of trust or believes you cannot manage the information. 

Although not every man is like this in a relationship, it is necessary to observe your partner's behavior. He might give you some hints about when he needs his space and when he needs you to listen. Also, notice any changes in his eating habits. Anxiety and depression in men are different than in women; Men find it harder to open to their partner regarding their feelings. Men are more analytical, straightforward, or just into the facts.

Yet, it is necessary to have patience with your partner. Encourage him to exercise together or do a hobby you both like to do. Remind him how much you love him. Show him your support. As well as reassuring him to socialize with you and all the positive friends you have in common. 

Prepare healthier meals for him or cook together. But do give him some alone time if he tells you he wants to be by himself for a short time. Additionally, notice any changes in behavior and speak to him with kindness. Seek professional counseling if something is bothering him. If something is keeping him awake at night, substance abuse, alcohol, or less intimacy; Find a professional for couple counseling and individual counseling. 

Therapy can improve his mood and his issues. The entire month of June is dedicated to Men's Mental Health Month which is often not spoken about within couples. Most men prefer to take care of their girlfriend's or wife's mental health instead of theirs. Nonetheless, he must accept that he needs couple and individual therapy. Here are websites about Men's Mental Health. 

Heads Up Guys-Helpful Links:

https://headsupguys.org/helpful-links/

Men's Mental Health Month:

https://wellbeingtrust.org/blogs/mens-health-month/

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Basic Cooking Tips for Beginners

Cooking can be a good practice for practicing mindfulness. You can practice mindfulness before you cook and after you cook. Select your vegetables, fruits, meat, poultry, or seafood without thinking about the variety of taste, and texture, and how you will use it in your meals. Sometimes the best meals are made without planning how they will come out. Yet, even if you plan your meals, you can still practice mindfulness. 

Use your senses. Make sure the room temperature is comfortable before cooking. Cook in the morning before the summer heat. Enjoy and savor the aromas before you cook and during the cooking process. Do breathing exercises and take your time while you cook. 

Cooking at home can be fun, exhausting, and exciting at the same time. Before you begin cooking, make sure all appliances, pans, pots, and cooking utensils are washed and cleaned. Additionally, clean all the counters and the stove before preparing your meals. After everything is clean, including heat-resistant potholders and kitchen hand towels, you can begin planning your meals. To plan your meals, you can use your family recipes or find an easy recipe online. 

Print out the recipe you find online. Use the ingredients you want to use, especially if you want to omit or use a substitute for one of the ingredients. Next, purchase your groceries in advance before making your meals. Learn how to wash, peel, slice, dice, and mix ingredients. When in doubt about using certain ingredients, ask a relative to guide you in cooking your meals. 

Furthermore, allow yourself some time before you cook your meals. Gather all your ingredients ahead of time and work slowly with each ingredient. Use good sturdy cutting boards, knives, spoons, and mixing bowls. Learn how to select ready-made sauces or prepare your sauce. Also, experiment with different spices when cooking meat, chicken, pork, or seafood. 

Decide if you will cook your meals in water or with oils. Furthermore, decide how much water or oil your recipe needs. Slice, dice, or cube items ahead of time especially if you are making a salad. Select your favorite vegetables, fruits, grains, legumes, poultry, or seafood. Learn how to sauté your vegetables with your chosen sauce.

Have a first aid kit ready in case you cut yourself while preparing your meals. However, using your kitchen appliances and cutting your vegetables slowly will reduce any cuts and burns. Use the slowest heat setting when cooking your meal on the stove especially when you are cooking with cooking oil. Always make sure your cooking utensils are dry before stirring anything in cooking oil. Ask someone, a dietician, or your doctor about healthy cooking oils or any cooking oil recommendations.

 

Use a clean cloth and a bandage for any cuts or cooking burns. Another reason to use the slowest heat setting when cooking with cooking oil is to prevent grease fires. It is recommended to use a damp cloth or a matching lid to stop the grease fire. Keep your pets and children away from the kitchen when you are cooking. Always have adult supervision if your teenager wants to learn how to cook. 

Have someone take care of your toddler, baby, or pet while you are cooking for your peace of mind. If not, cook each item individually until your meal is complete. Another way is by cooking your meals ahead of time, especially if your family is still sleeping. Nevertheless, do not rush in cooking your meals. Have a schedule for eating your meals and cleaning your kitchen.

Keep bugs away from your kitchen and home by having essential oils, insect traps, and homemade bug repellents. Make sure it is away from pets, children, and away from food. Use apple cider, water, and a little bit of dish soap in a small bowl to repel flies. Essential oils such as Eucalyptus, Mint, Lavender, or other citrus oils can be useful for cleaning your kitchen counters and as a bug repellant. Clean before and clean after you cook, including your kitchen floor.

After your meal is cooked, shut off your stove, slow cooker, or other appliance. Prepare your dining table with a water glass, eating utensils, napkins, and a floral arrangement. Use a tablecloth for your dining table. If you like candles, you can use battery-operated candles to decorate your centerpiece for your dining table. Decorate your dining table so it is warm and inviting for yourself, your partner, your friend, or your family.

Serve your meal with a good portion size for yourself and others. Use three or four side dishes to go with your meat, poultry, or seafood. It is better to use smaller portions in case your partner, friend, or family want to do a secondary refill plate. Have two choices of drinks along with water in a glass on your dining table. Play soft instrumental music if you cannot relax in silence while you eat your meal. 

Always have salt, ground black pepper, and other ready-made condiments to flavor your meals. Use a small dish and a butter knife if someone wants to use butter for their mashed potatoes, baked potatoes, bread, or rice. Keep electronics away from your dining table and the cooking area in your kitchen. This prevents any distractions and electronics from overheating. Be alert and awake when preparing and cooking your meals. 

If your preteen wants to help you cook, give them a small task or have them put the eating utensils on the dining table. They need to learn cooking and hospitality skills at an appropriate age level. Use small bowls to serve side dishes in smaller portions. Have citrus fruits to slice and put them on the side if your guests want them for their meals. Discuss any food allergies before cooking meals and before serving meals to your partner, friend, family, or guests.

It is necessary to remain calm throughout the cooking process and the preparation of meals. Wear comfortable clothes and shoes. Make sure your toes are covered, hands are covered with heat-resistant oven mitts, and plenty of air ventilation before cooking. Aprons and a chef hat are optional, but it can make it fun when cooking with your family. Here are websites with more cooking tips. 

25 Skills Every Cook Should Know-BBC Good Food:

25 skills every cook should know | BBC Good Food

20 Basic Cooking Techniques That Every Home Chef Should Master Recipe-Bon Appetit:

20 Basic Cooking Techniques That Every Home Chef Should Master Recipe | Bon Appétit (bonappetit.com)

21 Basic Cooking Skills for Beginners-Abundance of Flavor: 

21 Basic Cooking Skills for Beginners - Abundance of Flavor

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Yoga for Depression

 

Yoga can be used as a form of therapy for depression. It is also used to give some relief from stress and anxiety. When depression begins, it usually makes you have problems sleeping, physical pain, and feeling tired all the time. However, yoga can be used to help relieve some of the symptoms that depression brings to the body and the mind. Additionally, it helps you heal emotionally.

Depression makes you feel lonely, empty, and frustrated. As well as feelings of anger while thinking slowly at the same time. Another symptom is feeling unwanted and undesired. Yet, practicing yoga may help you forget about those feelings. You can practice the Down Dog Crunch pose, Wild Thing Pose, Puppy pose, Cow pose, and other poses.

Other Yoga poses such as Bound Angel pose, Crescent Lunge Pose and Cat pose also help you feel better about yourself. Often insecurities, low self-esteem, and self-blaming make one feel more depressed. But Yoga can also help with body positivity and give you a positive self-image of yourself. Do not rush into doing yoga poses but feel each pose with every sequence. You might not feel or see immediate results with yoga.

It takes time to feel better and to feel less depressed. It is recommended to do yoga in a group especially if you are doing yoga to lessen the symptoms of depression. Furthermore, doing yoga outdoors can be so beneficial for lifting your mood. Adding yoga to your lifestyle will make a difference for you and your mental health. Yoga does not eliminate taking antidepressants, but it improves your mood.

Learn to love yourself, take care of your body, and not be too hard on yourself. There are many reasons why depression begins to develop in your life. Thus, this must not stop you from pursuing your goals and dreams. Yoga can also be beneficial if you had a traumatic experience. Traumatic experiences such as abuse, body dysmorphia, addictions, and domestic violence.

Through yoga, you can forgive yourself and forgive the ones that caused harm to you. Furthermore, with yoga, you can practice self-compassion for yourself and others. Yoga is good for your overall health. Over time, you will notice the difference in practicing yoga. Yoga challenges your body and mind to find a balance to relax. 

Depression is not easy to manage. However, yoga can reduce your anxieties, and nervousness, and make you feel good about yourself. Any type of Yoga pose can boost your mood. Find a time and make Yoga a daily habit for your well-being. Consult with your doctor before doing Yoga for your depression. 

Get motivated in the morning by doing Yoga. Breathing exercises and getting your body to move gently while letting go of negative thoughts. Find inspiration while watching the sunrise or sunset. Believe in yourself and believe in your values. Here are websites about Yoga for Depression.

Yoga for Depression-9 Poses to Try:

Yoga for Depression: 9 Poses to Try | Psych Central

Yoga for a Happy Mood-10 Postures to Improve Your Mental State:

Yoga for Happy Mood | 10 Postures to Improve Your Mental State (piorliving.com)

The 18 Best Yoga Poses for Beginners-Yoga Basics:

The 18 Best Yoga Poses for Beginners • Yoga Basics

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* Find Time to Relax Clip Art Library-Clipart-Library:

find time to relax - Clip Art Library (clipart-library.com)

How to Use Bean Sprouts in Your Meals?

Bean sprouts can be used in stir fry, salads, soups, and in sandwiches. It has iron, magnesium, zinc, potassium, and copper. Consuming bean sprouts may help prevent constipation and cancer. Also, it helps the digestive system and the cardiovascular system. Furthermore, bean sprouts help the immune system. 

These sprouts need to be boiled for one minute before adding them to your meals. You can add bean sprouts to your vegetable sandwich. Bean sprouts may help lower your blood pressure and your cholesterol. Consult with your primary doctor before adding bean sprouts to your meals. Here is a simple salad to make with bean sprouts.

Ingredients: 

Baby spinach, baby chard, and kale

Cucumbers 

Green apples

Radishes

Walnuts (optional)

Bean sprouts 

Lime vinaigrette 

Italian vinaigrette 

Preparation and Salad Toss: 

Rinse the raw bean sprouts. In one pot, add water and the bean sprouts. Boil bean sprouts for one minute. While it boils, wash and slice cucumbers. Wash the radishes and slice the radishes. 

In one bowl, add the baby spinach, baby chard, and kale. Add the radishes and the cucumbers. Remove the seeds and the core of the green apples. Then, wash and slice the green apples. Add the apples.

After that, remove the bean sprouts from the boiling water. Wait for the bean sprouts to cool before adding them to your sandwich or salad. Then add the bean sprouts and the walnuts. The walnuts are optional in this recipe. Add the lime vinaigrette and the Italian vinaigrette or your favorite salad dressing. 

Bean sprouts can also be used in your sandwiches. It makes your vegetable sandwiches crunchy and have an earthy flavor. Add cucumbers, tomatoes, and bean sprouts with ground black pepper. Then use mayonnaise or ranch dressing on toasted bread with the bean sprouts. Here are websites about the benefits of bean sprouts.

Health Benefits of Bean Sprouts:

https://www.webmd.com/diet/health-benefits-bean-sprouts

Bean Sprouts:

https://www.organicfacts.net/bean-sprouts.html

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Free Self-Love Journal Pages

Self-love journal pages are helpful for your self-esteem, self-confidence, and self-awareness. It helps you to self-reflect on your talents and how you are feeling at that moment. You can use self-love journal pages in the morning or at night. Allow yourself some time to write down everything and your emotions. This can improve your self-compassion, and self-acceptance, and feel more positive about yourself. 

Today, I have created two self-love printable journal pages for you to print out and use for self-reflection. You can color the hearts or the flower. Also, you can write down reminders, quotes, and affirmations. These self-love journal pages are free and for your personal use. You can put them in a binder or a clipboard, so you can practice self-love before going to sleep.

 

100 Daily Self-Love Journal Prompts for Discovery, Growth, and Confidence: 

100 Daily Self Love Journal Prompts (for Discovery, Growth, & Confidence) (healthyhappyimpactful.com)

42 Powerful Journal Prompts for Cultivating Self-Love-Subconscious Servant:

42 Powerful Journal Prompts For Cultivating Self Love (subconsciousservant.com)

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* Quotes about Self-Love from GoodReads

International Day for the Elimination of Sexual Violence in Conflict (Prevention Tips)

 

What is International Day for the Elimination of Sexual Violence in Conflict? Although Sexual Assault Awareness and Prevention Month is in April of every year, there is one day in June when survivors of sexual violence are honored for their bravery. On June 19^th of every year, people bring awareness and information to prevent sexual violence in a global aspect. It is also a day to educate everyone about preventing and protecting yourself from sexual violence at home and in a public setting. As well as encouraging a person to report and find a safe place due to sexual violence.

This day can be observed by wearing orange to promote awareness of eliminating sexual violence. You can sign petitions online or in person in your local community to stop this from occurring. Furthermore, find and take a self-defense class in your community to protect yourself from sexual violence. Educate, research, and find resources about domestic violence to help someone that you know. If you suspect you are being mistreated, do not stop yourself from seeking help and from finding a safe place to stay.

Domestic violence can occur to anyone. International Day for the Elimination of Sexual Violence in Conflict is a day of hope and to detach labels from our minds. This day is not meant to stay quiet about sexual violence but to report it if it happened to you. Reporting it is the first step to healing and recovering from this awful situation. Do not write on social media about your experience with sexual violence.

Instead use infographics or researched data to bring a better understanding of sexual violence, sexual assault, domestic violence, sexual battery, and other sexual crimes. Get information and resources from your medical provider and ask if you can share the information. Attend workshops about preventing sexual violence, sexual health education, and other prevention classes. Let authorities do their investigation and other procedures regarding a sexual violence case. Do not seek justice by yourself.

It takes time for justice to arrive. But it is necessary to let the authorities do their job for your peace of mind. Discuss with your child or teenager about boundaries in a relationship. Also, about boundaries when speaking to acquaintances or anyone they meet. Seek professional counseling to help you recover from domestic violence. 

Sexual Violence is a difficult subject to speak about but the more you speak, the easier it gets for the healing process. Individual and family therapy is recommended. Furthermore, practicing self-love may help you regain your composure and your true self. It might not get rid of your entire emotional pain, but it will help you re-discover yourself. Here are websites about sexual violence and sexual assault. 

International Day for the Elimination of Sexual Violence in Conflict-Messages-United Nations:

International Day for the Elimination of Sexual Violence in Conflict | Messages | United Nations

National Sexual Assault Hotline-Confidential 24/7 Support-RAINN:

National Sexual Assault Hotline: Confidential 24/7 Support | RAINN

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Cleaning Tips for Sneakers

 

Before you begin your outdoor activities or after you do your outdoor activities, you can practice mindfulness by cleaning your sneakers or your tennis shoes. Cleaning your shoes takes about thirty minutes or less by using natural ingredients in your home. Cleaning slows you down so you can clean your items and makes you collect your thoughts to remain calm. Gently scrub your tennis shoes or sneakers with a soft sponge, wet cloth, or with an old soft toothbrush. Listen to instrumental music before you start cleaning so you can relax before you begin to clean your shoes.

Cleaning your shoes by hand might make your sneakers last longer than washing them in the washing machine. Also, you can pay attention to all the areas that need to be cleaned by using a toothbrush, a soft sponge, and a cloth. You can wash your tennis shoes or sneakers by hand by using a bucket of cool water. Then, you can use household items such as white distilled vinegar, baking soda, hydrogen peroxide, lemon juice, or dish soap. Select two ingredients to clean your tennis shoes or your sneakers.

Depending on the material, you can use a soft toothbrush, white distilled vinegar, and baking soda. Remove the shoelaces and wash the shoelaces separately. Wet the shoes with cool water. Then add white distilled vinegar to a spray bottle mixed with cold water. Add baking soda to the tennis shoes or the sneakers.

Spray the distilled white vinegar on top of the sneakers and the areas of the baking soda. Wait a few minutes and then scrub with a toothbrush. Scrub the outer areas with a toothbrush. After that let the sneakers get dry. If you do not have white distilled vinegar, you can use lemon juice or hydrogen peroxide with the baking soda.

After that wash the shoelaces with dish soap. If the shoelaces need deep cleaning, you can use baking soda and water to whiten your shoelaces. Additionally, you can use a spray bottle with white distilled vinegar mixed with water to spray on the shoelaces. Let the shoelaces air dry before putting them back onto the sneakers or the tennis shoes. If you are concerned with odors after cleaning your shoes, you can use fabric softener sheets and leave them in the shoes for many hours.

Use a small spray bottle to spray rubbing alcohol inside the shoes to eliminate any odors. Another way is to wash the inside of your tennis shoes with baking soda and with vinegar. Leave it for about ten or fifteen minutes before rinsing out the shoes. Then, use dish soap to wash the inside of the shoes and rinse thoroughly. Always air dry your shoes and your shoelaces.

Depending on the material of your shoes, you can easily clean them with natural ingredients. However, if the shoes are made from mesh material, you can use baking soda and vinegar in the washing machine to wash your shoes. Nonetheless, you can also use a plant-based laundry detergent to clean your shoes. Make sure you use rubber gloves before you clean your shoes. Here are resources for cleaning your shoes.

 

Why You Need to Keep Your Shoes Clean:

Why You Need to Keep Your Shoes Clean (healthbenefitstimes.com)

How to Wash Tennis Shoes By Hand in 5 Best Ways (2022) Next Door Shoes:

How To Wash Tennis Shoes By Hand In 5 Best Ways [2022] (nextdoorshoes.com)

How to Make Homemade Shoe Cleaner (6 Formulas)-Style and Run:

How To Make Homemade Shoe Cleaner (6 Formulas) - Style and Run

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Father's Day Dinner 2023

Cardamom is beneficial for lowering your blood pressure, for the digestive system, and for your teeth. It may prevent cavities. Nonetheless, this spice has vitamin C, potassium, vitamin A, magnesium, and iron. This spice can be used on meat, chicken, pork, desserts, coffee, and tea. Also, it creates a delightful aroma in your kitchen when you are using this spice in your meals. 

Also, cardamom may help the respiratory system. It can also help you to lose weight. This spice is similar to ginger and turmeric. Additionally, it may help with ulcers. Here is the recipe for making these chicken thighs, cucumber salad, and carrots. 

Ingredients:

Spices and Sauce

Cardamom

Turmeric

Ginger

Curry

Lemon and Pepper

Dill seeds

Ground black pepper 

Soy sauce 

Vegetables and other items

One small box of mushrooms or a can of mushrooms 

One bell peppers

One packet of chicken thighs

Two or four carrots 

Store-bought salsa (optional)

Cucumbers

Radishes

Tomatoes 

Avocados

Begin by adding the spices to the chicken thighs. Wash one bell pepper and the mushrooms. Then slice one bell pepper and slice the mushrooms. Wash the carrots and slice the carrots. Next, add bell peppers, mushrooms, water, and chicken thighs in one skillet or pot. 

In another pot add water and the sliced carrots. While the chicken thighs and the carrots are cooking, wash the radishes, tomatoes, and cucumbers.  Slice the tomatoes, radishes, and cucumbers and mix them in one bowl with a little bit of lemon juice or apple cider vinegar. Set it aside. Add soy sauce to the chicken thighs and continue cooking the chicken for thirty to fifty minutes. 

After the chicken thighs are soft and tender on each side, you can serve the carrots. Then, serve salsa in a small bowl. After that serve the cooked chicken thighs, carrots, salsa, and sliced avocado on the side of the plate. This recipe serves two to three people. Happy Father's Day in advance!

10 Health Benefits of Cardamom, Backed by Science-Healthline:

10 Health Benefits of Cardamom, Backed by Science (healthline.com)

Cardamom-7 Health Benefits, Dosage, and Side Effects-Medical News Today:

Cardamom: 7 health benefits, dosage, and side effects (medicalnewstoday.com)

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National Smile Power Day

 

Every June 15^th is National Smile Power Day. This day is about smiling which gives you a boost in your self-esteem, self-confidence, and improves your mood. You can celebrate National Smile Power Day by using the hashtag #SmilePowerDay on social media and make someone smile. If you have a hard time smiling, read funny jokes or listen to funny jokes online to make you smile and laugh at the same time. Watch comedies on television and after watching them you will be smiling.

Write a list of what makes you smile and read your list to remind you to smile each day. Think about what makes you happy and smile before taking your family pictures or class pictures. Smell your favorite perfume, oil, or body splash before you begin your day. This will help you feel more relaxed and ready to smile. Floss and brush your teeth twice a day.

Smile to feel self-confidant and self-assured. Cook your meals with a smile. Do your household cleaning chores with a smile. Make a jar with smile quotes and select a quote per day to help you smile. Smile for good health.

Do your daily activities with a smile. Take care of your lips and your teeth. Do lip scrubs and go to the dentist every six months. Follow the recommendations of your dentist to keep your teeth healthy and to smile more. Smile when you are having conversations, when you are drinking your favorite beverage, and practice smiling.

Smile when it is appropriate to smile. Smiling is beneficial for your health even if you smile at strangers. It reduces your blood pressure, reduces pain, and reduces your stress. Also, it improves your immune system. Here are websites about smiling. 

How to Smile More for Health, Happiness, and Longevity-Very Well Mind:

How to Smile More for Health, Happiness, and Longevity (verywellmind.com)

10 Tips to Improve Your Smile-Healthline:

10 Tips to Improve Your Smile (healthline.com)

5 Tips for a Photogenic Smile-Web MD:

5 Tips for a Photogenic Smile (webmd.com)

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* Smiley Clip Art-Clip Art Library:

smiley clipart - Clip Art Library (clipart-library.com)