6 Keto Diet Myths You Shouldn’t Be Suckered Into

You’ve probably heard of the Ketogenic diet but you’re too scared to give it a try with all the bad things you heard about it. It’s controversial, scary, and way too confusing for beginners to understand.

But are the rumors true?

To set the records straight and to ensure that you’re fully informed before you give it a try, here are the most popular Keto diet myths finally debunked.

Myth #1: It puts you at risk of heart diseases

Eating a high fat Keto diet can be scary for some people. After all, too much fat is harmful to the heart, right?

Well, no.

The truth is that eating a high fat Keto diet can actually reduce your risk of heart diseases.

How?

When you eat fewer carbohydrates and your intake of saturated fat is increased, the metabolic markers for heart disease risks improve.

Your blood glucose levels will drop which can reduce glycation and its negative effects on the body. Your triglycerides, insulin levels, and lipoprotein get reduced while your HDL cholesterol levels improve.

And you know what else?

A high fat Ketogenic diet can also provide your body with more vitamin D, selenium, copper, and magnesium which are all great for the heart.

See Also: 10 Habits That Can Prevent Heart Disease

Myth #2: You can eat all types of fat

While eating a high fat ketogenic diet won’t be that bad for the body, it doesn’t mean that you can eat any type of fat.

If you’re thinking of loading your diet with ham, sausages, and loads of fried foods, then you’re totally on the wrong track.

If you want to get the most out of this diet, consider replacing saturated fat with unsaturated fats. Think of oily fish, flaxseed, and walnuts.

You can also incorporate more extra virgin olive oil and fatty fish into your diet. Nuts are great, too.

Myth #3: You won’t have a hard time adjusting to Keto

Transitioning into ketosis can cause some uncomfortable experiences. You may have to deal with digestive issues, sleep-related problems, and fatigue during the first few weeks of changing your diet and lifestyle.

Also known as the Keto flu, those side effects are common and will typically go away after a few weeks. You can make them less uncomfortable by drinking more water and eating more foods rich in fibers and electrolytes.

This, however, shouldn’t scare you. Although Keto-flu is normal, it doesn’t mean that every person who goes on a Keto diet will have the same problems. There are people who experience way less issues during their transition.

Myth #4: It causes extreme dehydration

A ketogenic diet doesn’t have to cause dehydration if you know what to do.

Consuming less carbohydrates than usual can affect the way your body deals with water and electrolytes. This can make it easier for dehydration and electrolyte imbalance to happen.

Imagine this:

When you go on a keto diet and you cut back on your carbs, your body is forced to produce less insulin than usual. This means your glycogen stores will decrease.

As that happens, your kidneys start excreting more water. And as your body flushes out water, you lose essential electrolytes and minerals, too.

As your body loses a great amount of electrolytes, your heartbeat will become irregular, your energy becomes low, and your body temperature control becomes less effective.

So, how do you prevent those things?

Drink more water and consume a lot of teas, broths, and soups. Eat foods rich in sodium, magnesium, and potassium, too. They can help replenish your body’s lost electrolytes.

See Also: Top 5 Tips On How To Stay Hydrated

Myth #5: It’s good for your mental health

Keto diet requires a lot of discipline and commitment. Naturally, you’d think that it’s great for boosting your mental health.

The truth, however, is that Keto diet can affect the brain negatively during the new fat-burning stage. You’ll be more irritable and less focused than usual.

This is because your body and brain are starting to look for glucose which is its main source of energy. Your brain needs about 100g of carbohydrates a day to ensure your brain’s optimum function. In comparison, you can only get about 50 grams of it when you’re in Keto.

Take note that those effects are only temporary. They will pass and go away on their own but it can take weeks or months to happen.

The other side of the coin is that a lot of keto dieters rave about their newfound focus and clarity. They attribute this to the decrease of carbohydrates that the body processes.

Myth #6: Keto won’t let you exercise

When you’re on a Keto diet, it’s normal for your body to feel less energized during your exercise. This is because you get less carbohydrates which, like your brain, your body needs as fuel for such activities.

This doesn’t mean that you can’t exercise.

You can continue your workout routine even if you changed your diet. You just need to make sure that you’re giving your body enough calories and a lot of fat to support your routine. Don’t forget to provide ample time for recovery in between routines, too.

If you’re still having issues with being active, try a modified Ketogenic diet. It’s more flexible than going complete Keto.

You can also try taking supplements but be sure that they’re safe. Do your homework first and really get to know your options. Remember, not all Keto supplements are the same.

Try to find and study guides online, like this KetoDrive review. Use them in deciding which ones will safely meet your needs.

In Conclusion

Keto diet is effective whether you’re trying to lose weight or you just want to lower your bad cholesterol and risk of heart diseases. However, although effective, it doesn’t mean that it’ll work for you right away.

Changing your diet can affect your overall health. This means experiencing a few unwanted side effects, like less energy and mental clarity, as your body gets used to the changes.

Take note that those side effects don’t mean that Ketogenic diet is bad or that it’s not working for you. Your body just needs time to adapt your new diet. Give it a few weeks or months and your body should be able to see why many people are talking about the benefits of the keto diet.

Remember that the bottom line is always your health. You don’t need to follow or stick to a diet for the sake of being on one. Always listen to your body, make a lifestyle change of what works best for you, and don’t be afraid to make adjustments as needed.

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5 Best Tips for Back Pain Relief

What to Write When Selling a Car Privately

How Does A Divorce Work With A Child?

Sometimes, even the best-laid plans unravel and fall apart. This is true with any relationship, including the relationship where you share a child. When children are involved, the steps to ending a relationship become more complex.

So, how does a divorce work with a child?

Getting started

Figuring out the child custody rules and regulations within your area is vital. Having a knowledgeable and capable family law attorney is crucial to the process.

Family law is different. It has far more rules and regulations than the criminal law. The burden of proof isn’t upon just one person. Instead, it is upon the person who is requesting for the custodial rights. That person has to prove that he’s more capable, reliable, and responsible.

More often than not, that means both parents need to prove themselves. The process won’t be quick and easy. It can take months and even years.

Tips On Handling Divorce When You Have A Child

1. Knowledge is key

Knowing what to do will help you through this difficult time. Having a lawyer can make things easier for you.

2. Prove that you’re the better parent

This isn’t the easiest thing to do.

Anything you say will be recorded. If you fabricate stories or tell lies, expect those things to backfire on you.

Now, if you’re sure that the other parent won’t do any good to your child, make your lawyer aware of it. Having proofs to back up your claim will also be helpful at this point. Be open to your lawyer so you can plan how you can use those proofs to your advantage.

3. Have your documents ready

Be prepared. If you expect to move out of the state, have your children’s documents ready. Keep a record of their school activities so you can easily use them when transferring.

Apart from that, you should also have your work history or proof of residence ready in case the court asks where you will be transferring. These documents are also helpful in proving your capability to provide for your child’s needs.

4. Try to come to terms with the other parent

Doing so can make the proceedings go faster, cheaper, and with less stress.

Your attorney will inform you all about the different types of custody agreements. The most common are those where the child resides with one parent weekly and spends weekends with the other parent.

Another common form of custody, which has become more popular as of late, is known as shared parenting. This is where the child spends half a month with each parent. This type of custody requires more communication. If you’re on good terms, then that won’t be an issue.

5. Don’t be afraid to have a discussion

There is nothing wrong with being passionate but remember that this isn’t about you anymore. This is about your child. Whether you like it or not, the person you are arguing with will be in your life for no less than 18 years. The less difficult you make it, the better things will be in the years to come.

In Conclusion

Remember that no matter how hard things get or how confusing the process becomes, rely on your family law attorney to help you through the court proceedings. He will help you find a way for your child to have a relationship with both parents.

Although your relationship with your partner is ending, it doesn’t mean that your child’s relationship with his parent has to end, too. It is your duty to make sure that your child still gets to enjoy a quality time with his parents.

See Also: 5 Legal Issues To Consider And Address Before A Divorce

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The Ultimate Guide to Managing Trading Risk

The Australian share market experienced unprecedented turbulence in the first week of February 2018 when it lost $60 billion. It was a scary experience for investors in the Australian Securities Exchange as panic gripped investors across Asia indulged in a mad spree to exit the market.

Uncertainties are parts of share trading and investment in equities and investors have to accept it. As fortune favors the brave, you need to learn how to put up a brave face when the odds are stacked up. You need to have a hardened personality to withstand such instances.

The ability to withstand those setbacks and face trading risk are important traits you need to have if you want to be successful in this industry.

Equity investment is risky

Investing in equities can make you rich and prosperous as long as you are ready to take the setbacks and have the courage to come back with a bang. You can’t become a millionaire overnight and even if you do, be ready to lose those millions in a flash.

It is essential to understand the trading risks first so that once you get used to them, you can expect to make lucrative gains in the future.

Risk tolerance is vital for investors

Shares or equities are considered high-risk assets. This is why you should be ready to lose money and even the capital when you invest in shares.

Investing in the share market is not for the faint-hearted. There are factors inside and outside of your business that can take a toll on your business. With that, you should always be prepared.

Market psychology

The human psychology and behavior affect the performance of stocks markets.

For example, the behavior of investors in the US who chose to suddenly shed off stocks and exit the market had a deep influence on Asian investors who acted likewise. It sent the asx200 stocks downhill and created a negative effect in the Australian stock market.

Although the incident had a negative impact on the share market, it’s not something you should fear forever. In some instances, investors can make unexpected windfall gains. This is enough motivation for you to wait for the good days ahead.

Politics can affect stock prices

Investors closely follow political parties, especially the ruling party. If they feel the measures or policies adopted by the politicians can be detrimental to the interest of investors, they could manipulate investments that can move the market and even shake it.

This isn’t only true only when countries have to pass through internal turmoils. Some international political developments like the tense situation brewing between the US and North Korea are under the scrutiny of investors across the world.

If a major trading partner of one country witnesses the formation of a hostile government in the other country, the stock market in its country could take a beating. Similarly, the formation of a friendly government in that country could make the markets upbeat. Even revolutions and terrorist activities can increase the trading risk for investors.

Economic factors drive share prices

The stock market is one of the pillars of the global economy. The movement in share prices has a direct impact on the economy of every country in the world.

However, this doesn’t mean that it’s the sole factor that determines economic growth. Interest rates, unemployment, and inflation rates have an effect on countries’ economy, too.

Lowering interests can push up economic growth while inflationary trends can deflate the ballooning growth. Rising unemployment stifles market growth while higher employment rate can help boost economic growth and improve share market.

Calamities are bad for the stock market

Volcanic eruptions, forest fires, floods, and other calamities can have a negative impact on the economy, including the stock market.

If you are ready to cope with the adversities and have the patience and money to hang around for long, those things shouldn’t discourage you. In reality, the stock market experience can be quite rewarding.

See Also: How Has Trade Changed Over Time

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Top Careers In Chemistry After Graduation You Need To Know

Chemistry, just like other natural sciences, is the backbone of how the world is shaping up at present. It says a lot about the structure of things, how they react with and to each other, and the way they change.

This knowledge opens up a wide range of career choices for you.

Some of the most popular chemistry majors include:

• Marie Curie, the first female scientist to win the Nobel Prize
• Alfred Nobel, who invented dynamite and after whom the Nobel Prize is named
• Indra Nooyi, CEO of Pepsico
• Angela Merkel, Chancellor of Germany
• Margaret Thatcher, the ex-Prime Minister of the United Kingdom
• Kurt Vonnegut, author of the famous novel called Cat’s Cradle
• Pope Francis

If you want to get a career in chemistry after graduation, here’s a list to help you out.

Research

Chemistry graduates are in-demand in the research industry. Medical companies, universities, and public-sector research centers are also looking for chemistry graduates.

Apart from research, you can work in laboratories, too.

You can lead the search for new medicines and vaccines. You can work on finding solutions to various environmental issues and perform forensic analysis. In addition, you can also work on developing new materials and products.

Chemical Engineering

Another great option for you is to work in the oil and gas sector or energy sector. You can also look for jobs in water and sewage treatment plants or in industries related to food and drinks, toiletries, and plastics.

If you are up for the challenge, you can look for jobs that require a degree in advanced sciences. This includes Biomedical Engineering and Nanotechnology.

Healthcare and Pharmaceutical Industries

The healthcare industry and the pharmaceutical sector are large employment markets for people looking for a career in chemistry after graduation. You can specialize as a clinician, pathologist or biochemist.

In this industry, you can work on developing new cost-effective drugs. You can apply your analytical skills to test and evaluate them in accordance with government regulations.

Toxicology is another field you can get a career in. Jobs in this field involve identifying toxins in different materials and determining which of them are safe and which are harmful to the people.

Public Sector Careers

Chemists work in several state agencies such as Law, Defense, Public Health, Policy, and the Environment. Forensic experts not only collect evidence but are also called upon to discuss the findings in courts.

Chemical experts offer specialized consultancy to lawyers as well as policymakers. They provide suggestions on how to update a policy for the environment or agriculture based on the latest scientific developments.

Other Careers

Chemistry graduates can use their scientific and analytical skills to shine in other fields, too. With that, your other options include:

• Business Development
• Data & Analytics
• Energy, Conservation & Environment
• Fintech & finance
• Marketing & PR
• Media & Advertising
• Tech & IT
• Writing (including writing science fiction and working in newspapers or science journals)

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A Useful Guide In Dealing With A Broken Heart

Getting your heart broken really hurts.

It’s one of those experiences in life that has a bizarre way of making you feel human and fragile.

While there is no way to avoid a heartbreak, I’ve come to believe that there are ways to make it less painful. After years of dealing with it, I’ve developed a theory:

We all have the ability to feel it coming and meet it head-on.

Death by a Thousand Cuts

In my experience, heartbreak happens incrementally. It’s like splintering glass or a beloved sitcom becoming gradually lame. When I had my heart destroyed, it happened over the course of months.

At first, it was just about little things. She was less enthusiastic to see me. “Hi!” became “Hi.” The pressure of her lips when we’d kiss felt… different. I felt a tremor of suspicion.

Soon enough, it was no longer a tremor.

Although she had yet to broach the subject with me, I felt a chasm growing between us. And it only made me more desperate to see her and to try to be more expressive of my feelings. That meant more hanging out, more sex.

Nothing had changed yet, but everything felt different.

The End Is Rarely Surprising

By the time she ended it, I acted as if she had become a “Mortal Kombat” character and ripped my heart out through my throat. It was a lie.

What I really felt was this melancholy déjà vu.

My heart was re-broken, having already sustained irrevocable damages over those long weeks and months that preceded our melodramatic finale. It seemed like an already broken plate that’s stomped on by a jackboot.

There, now that’s broken.

I begged her to tell me why it was over. She obliged.

I am not in love with you.

Her words were as heavy and irrefutable as poured concrete. I couldn’t escape them any longer. But really, I’d known all along.

Listening to Yourself

It didn’t have to be this way.

The heartbreak was inevitable but the way in which I experienced it could have been different.

First, I could have listened to my gut and spoken to her about it. I could have given her the opportunity to let me down gently.

We often want what we want despite knowing we either can’t or shouldn’t have it. We have as much trouble delaying gratification as we do in facing pain that can be delayed.

I knew, without a shadow of a doubt, that something was wrong but I chose to ignore it. It was in the futile hope that if I just turned up the volume of my feelings for her, I could drown out the sound of intuition telling me to face this.

So, I waited until she couldn’t hide it anymore.

I’d leave her pathetic 4 a.m. voicemails, begging her to see me.

Being Sad Without Being an Over-Actor

The problem with not listening to your instincts and going the easy route is that when the ground finally does open up beneath your feet, you say and do a bunch of regrettable stuff as you fall.

At least I did.

Despite her brutally honest admission of not loving me, I considered buying a ring. A goddamn diamond ring!

Despite having felt the chords of my heart snapping for months, I chose to lie to myself, and then the finality of our breakup destroyed me. I couldn’t sleep, couldn’t eat, couldn’t talk about anything but her.

I basically became a bad actor in a worse movie.

Imagine Shia Lebouf remaking “Ishtar.” Or imagine me remaking Ishtar.

Yeah, I was that bad.

Had I chosen to face the signals, had I given myself (and her) the time to process it all and deal with it, I would have still been heartbroken and sad, but I would have been more reasonable.

Once the initial fever breaks after those first few weeks when you’re basically just a lunatic, you do become a sad but more emotionally intelligent human being. I could have started from that point.

If You’re Feeling Like Something’s Wrong

For those of you out there who might be feeling that something’s not quite right with the one you love, that something is off, something is breaking, I encourage you to talk about it. It need not be dramatic and it certainly shouldn’t be accusatory.

Often times, we know all that we need to know. We just choose not to listen.

And the result becomes more painful than it needs to be.

See Also: Written By Him: How To Handle A Break Up

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Creating A Car Budget: 7 Things You Can Give Up For That Brand New Car

Getting a new car is way cheaper than you think. In fact, buying a car on finance can even be less expensive than the monthly cost of a fancy new iPhone, broadband contract or your gym membership!

So, ready to hit the open road?

Here’s how to set your car budget by giving up some of your unnecessary expenses.

Cut: Daily coffee fix
Get: Honda Jazz

It’s easy to fall into the trap of buying a latte on your way to work every day, especially when every other store is a coffee house. But do you really want that expensive coffee or is it simply a force of habit?

The average American spends a whopping $1,100 a year or $91 a month on coffee. Forgo the daily coffee spend and make your own at home instead and you could easily afford to buy a Honda Jazz with those savings. It’s perfect for zooming around the city.

See Also: Top Tips In Buying A Car With Your Significant Other

Cut: Apple iPhone X 64GB
Get: Toyota Aygo

The new Apple iPhone created a buzz as soon as it was released. Unfortunately, the buzz subsided once consumers saw the monthly contract prices that come with the phone- an eye-watering $157 a month!

If you don’t really need the latest smartphone and all its associated tech, why not go for a lesser and cheaper model. Do so and you could afford to buy a Toyota Aygo!

Cut: Monthly nights out
Get: Seat Ibiza

A night out in a big city costs around $83 a pop by the time you’ve bought drinks, paid entry, and possibly had a late-night snack. To sum that up, that’s about $332 a month.

Do yourself a favor by giving up a few big nights out. You won’t only enjoy more hangover-free mornings (which your head will love you for) but you’ll also be able to treat yourself to a Seat Ibiza instead.

Cut: Takeout food
Get: Peugeot 108

Leading a busy life means it’s tempting to call in a takeout after a hard day at work. And the rise of fast-food ordering apps means you can order a pizza in a matter of moments.

But at a monthly cost of $153, takeaways don’t come cheap. Do your waistline and your wallet a favor and ditch them. That way, you can drive away in a gorgeous Peugeot 108 instead.

Cut: Cigarettes
Get: Audi A1

Smoking your way through a 20-pack cigarette costs a staggering $447 a month. Not only is it a painfully expensive habit, it is also proven terrible for your health. Why spend that much money on something so bad for you when you could put that money towards a set of wheels instead?

Forget your cigarettes and you’ll start to look, feel, and smell better in days. You can treat yourself to an Audi A1 as a reward.

Cut: Luxury subscription services
Get: Toyota Previa

Luxury subscription box services where you get, for example, some tasty organic food delivered to your door a few times a month are super trendy right now. They’re also expensive, costing around $86 a month.

If you find that most of the food usually ends up left uneaten, your subscription might not be all that worth it. Cut it out and you could afford to make monthly payments for a Toyota Previa.

Cut: Date night
Get: Vauxhall Corsa

Now, we’re not for a minute suggesting you shouldn’t go on dates. But if you’re willing to go on one less a month, you’d be saving yourself a sizeable $104. That’s enough to buy a Vauxhall Corsa! Log off Tinder and get behind the wheel instead. Dating is overrated anyway, right?

By cutting out some of your non-essential expenses, you can easily create your car budget. If you are still in doubt how to start, you can use a car finance calculator to find out which vehicles will suit your budget.

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Preventing Dog Attacks: Myths And Facts You Should Know

There are ninety million dogs kept as pets in the United States. One of the most common breeds is the pit bull.

Considered as vicious, this dog breed is chronically misunderstood.

Pit bulls were bred in the 19th century from a mix of two breeds: the Old English Bulldog and the Old English Terrier. With their strength and agility, they were brought to America before the Civil War. Here, they became known as the American Pit Bull Terrier.

Pit bulls have three distinct types: the American Staffordshire Terrier, the Staffordshire Bull Terrier, and the American Pit Bull Terrier. There are also countless look-a-like breeds which contribute to the confusion about pit bulls in general.

The American Temperament Test Society (ATTS) assesses the aggression of dog breeds in a series of simulated encounters that range from passive to threatening. Dogs who pass this test are able to safely interact with humans and their environment.

When testing pit bull breeds, ATTS found a pass rate of over 80% while the Staffordshire Bull Terrier passing 91% of the time.

If Pit Bulls Aren’t Aggressive, Why The Bad Reputation?

Pit bulls are often blamed for cases of serious dog attacks. In reality, the breed is responsible to only 69% of the cases.

In 2007, two dog attacks occurred only days apart but received wildly different coverage.

On August 18th, a Labrador attacked a 70-year-old man. He ended up hospitalized and in critical condition. On August 21st, two pit bulls attacked a 56-year-old woman in her home.

The lab attack was in a single article in a local paper. The pit bull attack, on the other hand, was on national and international news. It was in over 236 articles and television news networks.

Labeling Pit Bulls Does More Harm Than Good

Every year, 3.3 million dogs enter shelters and 670,000 are euthanized.

A 2014 study of potential adopters found that dogs labeled as “Pit Bull” remained in the shelter more than 27 days longer than look-a-like dogs who were labeled differently. A whopping 50% of people say they would never consider adopting a pit bull.

The harm caused by labeling pit bulls as vicious extends beyond potential adopters. When asked if they considered pit bulls safe enough to live in residential neighborhoods, 40% of people said no while only 27% thought all medium-sized dogs were somewhat or very dangerous.

Breed Specific Legislation

Due to pit bulls’ reputation for aggression, they are often the target of breed specific legislation (BSL). BSL bans or regulates specific breeds, including breed mixes.

Only 27% of “dog experts” can visually identify dog breeds without error. This is why BSL applies to dogs that resemble a pit bull or other banned breed.

Supporters of BSL say that it prevents dogs attacks on humans and other animals. Critics condemn the law as discriminatory, costly, and ineffective.

Many argue that BSL punishes dogs instead of the owners who failed to properly train and control them. National organizations opposed to BSL range from the Humane Society of the United States to the Center Centers for Disease Control. A few states have begun to prohibit municipal BSL, too.

Preventing Dog Attacks

According to the ATTS standards, Chihuahuas and Dachshunds are the most unruly breeds – pit bulls don’t even broach the top five. However, breed is not a major factor contributor to dog attacks.

Researchers comparing factors across a 10-year range of dog attacks found that the greatest predictor of an attack was having no able-bodied person present to intervene. Attacks are also more likely to happen if the victim and the dog are strangers. Dogs that lacked positive socialization with humans and those that aren’t neutered can be aggressive, too.

These factors have nothing to do with breed and everything to do with proper training.

In general, there are three important components of training to consider:

1. Learn to read dogs’ body language and spot the warning signs that a dog may attack
2. Engage your dog in obedience training to learn basic commands, like “come” and “stay”. These commands will help redirect the dog in any situation.
3. Every dog needs to be exposed to different people and situations so they can learn to feel comfortable

Finally, to learn more about why pit bulls aren’t a security threat, check out this infographic.

Source: Online Masters in Public Health

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5 Reasons Why You Need to Consider Linux

New EU Privacy Laws Will Make E-Wallets Safer for Everyone Worldwide

More and more of life nowadays is conducted online. From social media to streaming movies on Netflix to grocery shopping, many aspects of our daily routine are not possible without an internet connection.

Since online shopping has evolved into such a big deal, this trend would surely catch up with payments, too. Online payments have been possible for a while now, but only recently have e-wallets started to become more widely adopted. Now, thanks to the new EU privacy laws, they are expected to become safer for consumers, too.

GDPR to Set Stricter Rules on Data Protection

The new General Data Protection Regulation (GDPR) is the cornerstone of European legislation on protection of personal data, replacing previous regulations. It aspires to provide a stricter and more comprehensive system of protecting personal information and recognises privacy to a fundamental human right.

It will go into effect this year, on May 25, 2018, and will impose more obligations on businesses and organizations that handle the personal data of EU residents. If companies fail to comply with the strict requirements, they face fines of up to €20,000,000 (roughly $24,000,000) or 4% of their total global profits.

The GDPR imposes obligations that include taking technical measures like data encryption and pseudonymization so that companies can ensure that they are adequately protected against security breaches and hackers. It also gives certain rights to the individuals that are the subjects of the personal data and demands that a response plan is in place in case of a security incident.

What makes it relevant for US companies too is the fact that the GDPR applies to any organization that provides goods and services or monitors persons within the EU, even if the company is not based in the EU.

E-wallet Providers Will Have to Adopt More Secure Standards Worldwide

This in effect means that any company that provides services to people on EU soil must upgrade their security standards to comply with the new regulation. It is hardly efficient to have different types of protection built within one service.

It is equally ineffective to have to be able to pinpoint in real time and with accuracy whether a given client is within the EU in order to switch between levels of security – since the GDPR will apply to everyone within EU borders, irrespective of whether they are citizens of one of its member-states. Therefore, companies will most likely be forced to apply the new standards universally. This also holds true for e-wallet companies like PayPal or Skrill.

When they do, every client who uses digital wallet services will benefit from greater security and increased privacy. This is very important, especially in light of the fact that a leading reason that people do not opt for digital wallets is concerns that relate to lack of security: 39% of respondents to a survey from November 2017 stated that the main reason that they do not use digital wallets is because they do not perceive them as safe.

E-wallets are a rising market – it is estimated that in 2017, 32% of consumers used a digital wallet and 78% were aware of the option – so eliminating safety concerns might be crucial to the further penetration of this particular method of online payment.

The clock is ticking for companies to implement the new safety standards, as only a few months remain until the GDPR deadline – and soon both EU and US consumers will see a higher level of protection when using digital wallets.

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The War On Grad School

Now more than ever, an educated public is essential for a country to remain relevant and competitive in the global marketplace.

In fall of 2016, 1.8 million students were enrolled in master’s, graduate certification or doctoral programs in the US, showing a steady growth in enrollment in the last decade. Recently, however, that growth is starting to experience a decline.

Graduate programs with the most applicants (Fall, 2016)

• Social and behavioral sciences
• Engineering
• Biological and agricultural sciences
• Physical and earth sciences
• Arts and humanities

Are the critics right?

Making the most of our education has always been a part of the American dream. Today, however, students are even questioning the viability of getting a college degree in general as tuition rises, student loan debt balloons, and jobs remain scarce and low-paying.

No longer do students feel optimistic about the job market and many have opted to stick with a Bachelor’s degree and enter the workforce as quickly as possible.

While our parents and grandparents love to remind us about how they worked summers and even weekends to put themselves through college, that financial landscape is no longer our reality. For many students, the cost of pursuing a graduate education remains hugely prohibitive.

In 2012, the master’s degree student debt average ranged from $50,000 for education and science degrees and as high as $160,000 for law and health sciences degrees.

Average student loan debt by profession

• Business: $42,000
• Science: $50,400
• Education: $50,880
• Arts: $58,540
• Law: $140,620
• Medicine/Health Sciences: $161,770

Some students don’t see the increased student loan debt as a big deal when their potential salary options nearly double after completing their graduate degree. The wage premium for employees with a master’s degree over employees with a bachelor’s degree can be as great as 90% under the right set of circumstances.

Those holding Graduate degrees in the following fields can see a high difference in their wages:

• Financial services sales agents have an $80,000 increase in salary
• Physicians assistants have a $29,000 increase in salary
• Education administrators have a $23,000 increase in salary

For others, the looming debt isn’t worth the chance at a higher paying job and entering the workforce as quickly as possible is the only option. Even some entry-level jobs require a master’s degree and sometimes, graduates find that they can’t afford to work in the field they went to school for.

See Also: Pay off Student Loan Debt by Going Back to School

Some of the common entry-level jobs requiring a Master’s Degree or higher include:

• Librarians
• Mental health counselors
• Healthcare social workers
• Political scientists
• Urban planners

While grad students work towards their degrees, their years spent in school are still years spent outside of the workforce. Some would say this puts these students at a professional disadvantage, especially when employers are generally more interested in work experience and skills rather than a prestigious degree.

Grad students may experience:

• Fewer options to network with professionals
• Less time and fewer opportunities to build work experience and resume while in school
• Fiercely competitive job market of other workers with more experience and “less” education

The case for grad school

Despite its reputation for being expensive, there are countless financial options to make grad school work. Many employers, especially big name brands, offer incentives, and tuition reimbursements for their employees.

Some of the best tuition assistance in the market includes:

• AT&T offers up to $25,000 for graduate expenses
• Bank of America offers up to $5,250 for job-related courses
• Disney covers up to $700 per college credit and covers 100% of the cost of textbooks
• FAFSA is also a good option for those looking to expand their education without breaking the bank. Opening up access to federal loan programs designed just for graduate students, these financial options help to make grad school more accessible and realistic for students.

The Federal Perkins Loan Program allows graduate students to borrow up to $5,000 per year. Direct unsubsidized loans can give graduate students access to borrowing up to $20,000 a year.

More than 40% of college freshmen say they intend to pursue a master’s degree, but the number of students enrolling in graduate programs is beginning to flatten out. With a growth rate of 1.2% from 2 to 15 to 2016, compared to the 5.7% average annual growth rate between 2006 and 2016, fewer students are taking on grad school.

What’s keeping students from furthering their education with grad school? Check out this infographic to learn more about the war on grad school.

Source: Masters Programs Guide

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Six Ways Brexit Could Affect Global Finances

With the UK still locked in negotiations with the 27 member states of the EU following the country’s decision to leave the Union, a great deal of uncertainty still remains about what form a post-Brexit world will take. At the moment, even the negotiating position is open to debate with the country’s MPs split on what the best approach should be.

Although the direction Brexit is taking is still uncertain, there is no denying that it is going to influence more than the UK or the EU’s finances.

Let’s take a look at the likely influences of Brexit around the world, in six key areas.

Supply chains and manufacturing

Today’s supply chains are global, so the cost of raw materials for manufacturing may increase under new trade agreements, as well as being affected by currency exchange rates. One thing’s for sure, whichever way Brexit goes, it’s a monumental event on the world’s economic data calendar, with ramifications for more just one country. Increased customs procedures for materials entering or leaving the UK for EU countries could also slow down the supply chain, increasing costs and reducing efficiency.

Corporations

Many global corporations have their headquarters in the UK and are actively considering what this could mean for them once the country has separated from Europe. If they do decide to move to an EU country, it will obviously have financial consequences for them, not least in meeting the costs for both new premises and relocation expenses for valued staff.

Trade

The UK is actively looking to draw up new trade agreements worldwide as a hedge against any changes in the way that it trades with EU countries. One of the UK government’s key mantras has been “Britain is open for business” so it could be that many countries are in a good position to negotiate especially favourable terms to minimize tariffs for exports and imports.

Exchange rates

As was seen shortly after the Brexit referendum result was announced when the value of sterling dropped by 10% almost immediately, the pound is likely to be weaker against all of the world’s major currencies. Some hope that this may help to offset the higher tariffs that might form part of new trade agreements.

Taxes

The UK is very aware of the need to both retain the companies headquartered there and attract new ones. So, there have been suggestions that the level of corporation tax, which is currently 20%, could become as low as 15%. If this was the case then it would be one of the lowest rates of any of the world’s major economies.

Equity markets

Just as the value of sterling fell after the Brexit vote, global equity markets also showed considerable volatility. So, although nothing can be certain right now, it is expected that these will react in one way or another as more is known about the world economy after the UK has finally severed ties with the EU.

So these are interesting times not just for the UK and Europe but for the whole world. But it’s only after March 2019 that anyone will know just how interesting they are for the global economy as a whole.

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8 Easy Snow Removal Tips For Your Garden

There’s nothing wrong with having snow in your garden. It makes a great insulator and can provide just the right water to your dry plants during the winter.

However, once snow builds up and causes trunks to bend and break, it’s a totally different story.

Here are some of the best tips you can use to deal with snow in your garden.

Shovel frequently

If you want to stop snow from accumulating in your garden, there’s really no better way than to shovel often. If you delay removing snow until the next day, you’re simply making your job a lot harder. Remember, snow can stick to the ground and freeze.

Be mindful of the shovel you’ll use. Make sure to use a quality shovel to avoid straining your body, particularly your back.

As much as possible, skip the cheap shovels. Although they can save you some money, they can make the job harder. They can even leave you with arm stiffness and back pain. They break easier as well and that means a repurchase.

Get a snow blower

If shoveling sounds like a lot of work for you, get a good snow blower. It can make removing snow a lot faster and less tedious.

Here’s the catch.

If you are going to buy a snow blower for the first time, consider getting one that’s maintenance-free. An electric snow blower is a great choice because you don’t need to change oils and fill it up each time. You just need an electrical outlet and extension cord and you’re good to go.

Now, if you are looking for the most efficient and powerful snow blower, a three-stage snow blower is one of the usual top picks. Although it’s probably not the cheapest blower you can find, it can save you a lot of time and energy.

Tip:

If you’re going to use a snow blower, don’t point it to any plant to avoid breaking or damaging it.

Sweep gently

To get rid of snow on your shrubs and plants, remember to be really gentle and careful. With a broom or just your hands, sweep upwards to loosen the snow on your plants. Avoid sweeping downward as that can completely break any bent branch.

Don’t shake your plants, too. They are already stressed and very brittle. Shaking them will only make things worse.

As for the ice, just leave it and wait it out. If you try too hard to remove ice, you are liable to break branches off your plants.

Apply cooking oil to your shovel

This might sound weird but it definitely helps.

Using cooking spray on your shovel makes it easier to move the shovel through the snow since it prevents sticking. Just remember to completely wipe the oil off before storing your shovel in the garage to avoid creating a mess.

Choose the right form of ice melt

You actually have tons of options to get rid of a slippery driveway. You can get a calcium magnesium acetate, urea, calcium chloride or salt to get the job done.

Take note, however, that those ice melt forms aren’t the same. So, be sure to do your homework and really consider your choices. Some of them can be damaging and harmful to plants, floorings, and animals.

If you’re on a tight budget, go with salt. It’s readily available and cheap. It’s best applied to driveways and walkways but never directly on your garden.

Choose Magnesium Chloride if you’re looking for something that’s gentle on vegetation and most surfaces. It’s pet-friendly, too.

Be careful where you pile your snow

When you’re removing snow from your roof, garden or driveway, make sure you’re not piling it up near your house. This can create problems in the foundation of your home, like frozen pipes and cracks.

Avoid creating a huge pile along your driveway’s edge, too. This can cause chunks to fall back into your driveway, forcing you to clear the area twice.

Stay safe

The equipment and tools you’ll be using for snow removal aren’t the only things you have to worry about. Since the process requires a lot of effort, you need to be physically ready, too.

Wear the right gear and dress properly to protect yourself. Dressing in layers can help keep your body warm while you’re outdoors. Avoid long winter coats and wear insulated vests instead. This will ensure your flexibility while working.

Remember to protect your hands and head as well. Wear a warm hat and a pair of earmuffs to prevent heat from escaping through the head.

As for your hands, wear gloves that will allow you to grip your shovel well without letting your hands get cold. If a pair of gloves isn’t enough, get a pair of heated gloves. They will keep your hands and fingers warm as you shovel through the snow.

Don’t forget to do a bit of stretching prior to shoveling, too. This will warm up and stretch your muscles to prevent injuries.

You don’t necessarily have to do a long and complicated routine. Stretching for about 5 to 10 minutes can be enough to prep your body for the hard work.

Consider getting salt-resistant plants

If you struggle with snow accumulating on your driveway every year, it’s probably the right time to get salt-resistant plants. Having them in your yard means you’ll be able to use salt and deicers without having to worry too much about killing your entire yard.

Some of your best choices are bee balm, peony, yucca, sedums, and butterfly weed. Century plant, rosemary, oleander, and rugosa rose are good options as well.

In conclusion

Most people look forward to seeing snow but feel dreadful once it’s time to get rid of the snow in their yard. If you are one of those people, knowing the right tips and tricks can greatly help. Investing in the right tools and equipment can make the process a lot easier, too.

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3 Negative Effects of Bad Mattresses You Need To Be Aware Of

You must pay special attention to your mattress and make sure that it’s in a great condition. You spend about one-third of your entire lifespan sleeping on your bed so it’s really important that you’re using the right mattress.

An average mattress could be used for a maximum of 8 years. Beyond this, your mattress can have negative effects on your health and well-being.

If you are wondering about the effects of a bad mattress, below are some great examples.

Pain

Even if you have been using a top quality mattress, it can still lose its shape with time. Once that happens, your mattress would no longer be able to give your body the support it needs both for your safety and comfort.

As a result, sleeping on a saggy mattress can leave you with a very painful neck and back. It can also affect your posture.

To temporarily prolong the life of your mattress, you can consider rotating it and using the other side. However, this isn’t really encouraged since its structure will no longer be the same.

When buying a replacement, there are many good mattress buying guides on the internet that teach about firmness, size, support, and different materials. Choose carefully depending on your needs, sleeping position, and weight.

See Also: 6 Sleeping Tools To Help You Sleep Better And Alleviate Back Pain

Itchy Skin

Bed bugs are quite commonly found in many old mattresses. With age, your mattress can become a fantastic habitat for these bugs as well as dust mites.

Although these insects aren’t really that dangerous to your health, they can make you itch and that can be really uncomfortable. You can even end up with rashes and redness on your skin as they feed on your dead skin cells.

Dust mites can also trigger severe allergic reactions, which can be simply devastating for people with asthma. You must buy a new mattress and keep replacing dirty linen with freshly washed sheets on a regular basis.

See Also: How to Get Rid of Bed Bugs

Allergies

An old mattress provides an optimum environment not only for dust mites and bed bugs but also for mold and bacteria. This includes Norovirus, Enterococcus, Staphylococcus, and also MRSA. These microorganisms trigger skin infections, serious viruses, and urinary tract infections.

Mold is most frequently found in a damp environment. It can trigger allergic reactions, like eczema, coughing, and itchy eyes.

Conclusion

Once your mattress is quite old, consider replacing it right away. If you see changes in its structure or if you feel that it’s no longer giving you the good night sleep it used to, get a new one.

Don’t wait for your neck and back to get painful or for red, itchy spots to appear on your skin. Be proactive about your health and maintain a safe environment even when you sleep.

Change your sheets regularly and ensure that your pillow covers and linens are clean and washed properly. Air out your mattress once in a while to make sure that no bacteria or mold can grow in it. You may also invest in a good vacuum to completely get rid of dust in your bedroom.

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Diamonds As Gifts: How Do You Pick The Right One?

Love comes in different forms and different relationship dynamics.

First, there is young love that is restless, magical, all-consuming, and ready to conquer the world. Then, there is mature love which is calm and ever-present.

Just as love evolves, the little things that come with it should change, too. The unique gifts that remind you of how special you are should mature just like your relationship over time.

Jewelry is the most versatile of all gifts you can give to your special someone. With its versatility, it can also leave people confused as to what it really means. Keep in mind that every jewelry design calls for the right time and the right situation.

These diamond buying tips can help you decipher that.

Diamonds are for everyone

Let us start with young love.

You are a new couple and your relationship has attained a certain stability. Aside from Valentine’s Day, New Year’s Eve, Christmas, and birthdays, you are going to get quite a few opportunities to buy gifts.

The rule of love says that you should exchange gifts frequently to express your appreciation. You don’t have to go all out on one occasion. Instead, spread out your budget for at least ten events throughout the year.

Diamonds are everyone’s best friend and you can easily find several designer pieces that will fit those events. You may also get numerous choices within your budget.

But beware as not all diamonds are created equal or priced according to their quality. To avoid paying more than you have to, expert MichaelFried recommends buying only GIA Certified Diamonds and AGS Certified Diamonds.

For the special friend

For her birthday, choose diamond stud earrings. You can go for colored diamonds if you know her favorite color or her lucky color. You can also go with a stylish pendant that she can wear regularly.

If you wish to buy something for regular wear, pick a metal like gold or platinum that is hypoallergenic. Titanium is also a good option. If you want something dazzling yet personal, go with a diamante charm bracelet. With a little time in hand, you can design the charms to signify her hobbies, interests, and passions.

For every kind of love

Buying a charm bracelet is a great gift idea for your mom, sister, aunt, best friend or even your grandma. As long as you know their hobbies, likes, and dislikes, you can easily impress them with your jewelry choices.

Pick a pendant for your mom if she has expressed a desire for one over the years. Pick diamond studs for your grandma if you know how she misplaced her first pair.

Jewelry as a gift allows you to touch the lives of the people who matter the most to you.

Lovebirds in mid-flight

If you are not yet ready to settle down, picking the right diamond jewelry as a present can be challenging. However, traditional holidays and anniversaries bring forth the need to buy the same at least five times each year.

Play safe with something personal yet neutral like diamond hoops, sleek diamond necklaces or even a statement pendant that goes perfectly well with evening gowns. Knowing what she likes and what she wants is the best way to woo her all over again.

For the happily ever after

Living together for years has probably added more charm and beauty to your relationship. That is what your choice of diamond jewelry should convey as well.

Though gifting a ring to a woman before you are ready to propose can be a risky move, giving her one after years of living together is just super romantic and cute.

You can add lots of romance and love to the occasion with a stylish and splendid promise ring. Do not forget to engrave a few loving words to give the item a personal touch.

Diamond for all occasions

For the more conventional lovers, diamond studs, bracelets, and pendants are great options for immortalizing any special event. Do not wait for an anniversary or a holiday to pamper your beloved. Seize every opportunity you get to remind her how lucky you are!

The thousands of available designs and their pocket-friendly prices are now making it possible to do just that. Diamonds can dazzle anyone’s senses and they are the best gifts for any occasion!

See Also: Choosing The Perfect Handmade Diamond Ring For Your Engagement

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Digital Marketing for Business: Is It A Must?

Why is content going digital?

There are plenty of people who prefer going to movie theaters to see new movies. There are still lots of folks who enjoy a live musical performance over listening to the radio.

But more and more people are choosing to download digital copies instead of standing in line to buy physical copies of books, music, and movies. And that’s not even the most seismic shift to digital content we are seeing at this point in time.

There is a ton of data out there that is finally starting to be used for something and they are going to change everything about our lives.

How Much Digital Content Is Out There?

90% of today’s data were generated in the last two years and that’s really not surprising. Smartphones have only been around just over a decade. Users have only recently embraced their ability to generate data pertaining to their everyday lives.

Two and a half quintillion bytes of data are created every single day worldwide. Considering that internet usage worldwide is only at 50%, that figure is going to continue growing exponentially in the future.

What Else Is Going Digital?

One major example is currency.

We see this a lot with cryptocurrency. Even though news of cryptocurrency’s volatility, carbon footprint problems, and security problems are making headlines daily, digital currency is still getting more popular. In fact, it increased 43 times in just one year.

That speaks volumes about the trust people put on digital currencies and content.

See Also: Cryptocurrency Is On The Rise: Are You Prepared?

Businesses Are Leveraging All That Digital Content To Innovate

Think about all the data generated about you when you go online and interact with people there. That’s the same way companies get an idea of who their target audience is.

Think of it this way:

When you call a call center with a complaint or customer service issues, the other party asks for your details. That includes who you are, where you live, how much money you make, your education level, and more.

Those data can tell a company a lot about who its target audience is. They can also provide valuable insights on how its employees and products are doing in terms of customer satisfaction and retention.

Some of the ways that big data is being leveraged to improve businesses include:

• Cost-benefit analysis and decreasing expenses
• Making decisions based on data
• Discovering new avenues for innovation
• Speeding up current innovation efforts
• Launching new products and services based on what customers want
• Adding revenue
• Transforming business into a sustainable model that will work in the future

See Also: Know Your Customers In The Digital Age

Potential Downsides To Going Digital

We’ve seen places like Puerto Rico get slammed with hurricanes that have wiped out the entire power grid. Replacing that power grid is slow and costly.

Of course, in that situation, you wouldn’t be worried about accessing your digital movies, books, and music.

But what if you’re relying completely on digital currency and there’s no electricity to connect you to the Internet? How can you use it?

Digital Marketing for Businesses

At this point, it no longer makes sense for your business not to adopt and utilize digital marketing. It’s the hottest thing right now and it’s what can give your business the boost it needs to improve its sale.

Here’s a list of what you need to do:

• Post videos of special events and see how the public will react to them.
• Post photos regularly on Instagram and see which ones get the most interaction. This is often where you will find your next big idea.
• Use social media as a means to interact and build relationships with your customers.

Learn more about leveraging digital content from this infographic!

Infographic by MerlinOne

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How to Cut Down Expenses While Living In A Big City

If you live in a big city, your cost of living could get even higher in 2018. Cities all over the US are seeing record-breaking increases in living costs, making personal budgeting more difficult than ever.

For city-dwellers, high expenses come with the territory.

A study conducted by Zillow and Care.com found that people living in cities paid $9,073 more on average for daily living expenses than people living in the suburbs of those same cities.

Some places have an even bigger gap. Cities like Chicago and New York could cost up to $71,237 higher—nearly $6,000 dollars more per month.

See Also: How to Reduce Expenses When You Live In An Expensive City

So, how to cut down expenses?

The first step is to break down your budget and track your spending. Services like Mint and Acorns provide easy ways to track your spending and save. Planning your budget can help you build up an emergency fund and save for long-term goals like home ownership.

To get you started, here are a few tips for reducing your monthly expenses and eliminating wasteful spending.

Find the Perfect Apartment

With real estate markets skyrocketing across the US, your location can make or break your budget in a major city. “Budget-buster number one is housing, so I recommend starting there when trying to keep expenses in check,” says finance author Stephanie O’Connell in an interview with Chase Bank. If you’re willing to make a few small sacrifices in your living situation, you stand to gain considerably.

Start researching apartments early and get to know where the “trendy” neighborhoods are. You can look for areas away from the highest growth. You can also consider rooming with other people.

Finding a low-cost location to establish yourself will simplify your budgeting. This puts you in a good place to save for a better apartment after a few years.

See Also: How To Ace Your Apartment Hunt

Master the Secondhand Market

Major cities are hotbeds of consumption. With so many people filling their tiny apartments with new stuff, the secondhand market thrives. Thrift stores, used furniture stores, and pawn shops are almost always full to the brim with perfectly good items.

If you’re patient, making regular trips to the thrift stores in your neighborhood can pay off. On the secondhand market, you can save a few hundred dollars on furniture alone.

When you visit a new thrift store for the first time, ask when they restock their shelves so you can get there first for the best deals. As a final tip, auctioneer sites like eBay are great sources for used clothing, especially if you’re familiar with the sizing of certain brands.

Take Public Transportation

The average American spends more than $10,000 a year to own a car and that increase over time. If you’re in a major city, the costs can dramatically increase due to the high cost of parking. Going car-free is a great way to substantially reduce your costs, especially if you’re paying for an apartment with a parking space.

With a high saturation of public transit options, cities are ideal for car-free lifestyles. Most major cities incorporate extensive bike infrastructure, making it safer and easier to commute for free by bicycle.

Going car-free can also be a good lifestyle choice beyond improving your budget. Many people experience less stress and get more exercise using alternative transportation.

Cut Down on Eating Out

Major cities have thousands of delicious restaurants and cafes, maximizing the temptation to eat out.

For many people, food costs can make up their third largest monthly expense, making it the perfect place to make budget-smart changes. Changing your eating habits can help you save up to $3,900 a year.

The best place to start is in your pantry.

Conduct a full inventory of your pantry and fridge and check expiration dates to prioritize certain things before they go bad. Once your food is organized, you can make a list of items to pick up, reducing the temptation of impulse purchases.

Finally, cut down on purchases between grocery trips. Making coffee at home can save hundreds of dollars over a daily visit to your barista.

Spend Less and Have More Fun

Setting a specific budget for leisure activities can be essential in a major city since a single night out can cut a deep rut in your paycheck.

Cutting the cord on cable packages is a great option for city dwellers. Look into streaming services and online subscriptions as an alternative to a major cable or satellite package.

With a host of local HD channels and plenty of high-speed internet options, cutting the cord could save you a substantial amount of money per month without having to miss out on the newest TV shows.

Conclusion

Living in a big city doesn’t have to keep you from saving for your future. With these money-saving tips, you’ll learn how to cut down expenses without sacrificing your needs and wants.

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The Healing Power of Compassion: I See You, I Hear You, I Feel You

“Love and compassion are necessities, not luxuries. Without them, humanity cannot survive.” ~Dalai Lama.

It wasn’t until my mother died that I was able to feel her love and have that mother-daughter relationship that I’d been craving all my life. It was not until she died that I was able to learn, and truly feel, compassion—for her and for me.

I’ve always known that compassion for others is a nice thing. We all know that. But it wasn’t until I truly felt it that I was able to create a deep sense of healing.

My mum and I always had a strange relationship. Abused as a child and never able to reclaim her power, she was a tormented soul, and she was unable to be the mother she wanted to be. I was empathetic with this; I took it on and was unable to be the daughter I could be. It was like there was a wall between us, and we were unable to connect as a regular mother and daughter.

I remembered all the times when her promises fell through. I remembered all the times when she yelled at me as a kid. I remembered all the times when she’d manipulate me in a big custody battle. I remembered some good times too, of course, but they were fleeting, and they passed all too quickly.

I remembered when she told me she only had six months to live; she’d been struggling with self-inflicted cancers from having drank and smoked all her life in order to cope with the heavy weight on her shoulders.

I remembered visiting her in palliative care and her seeming hopeful that she would be out of there soon, reunited with her dog.

I remembered seeing her two weeks later, on her final night, and wondering what she was thinking, wondering what she was feeling with that final breath, knowing that relief was finally coming her way.

The waves of grief hit me harder and harder, until, over a year later, I found myself crying for almost forty-eight hours straight.

I felt for her never being able to live the life she could have lived. I felt for her trauma. There wasn’t much sadness of my own. I didn’t miss having a mother who was never present. All my feelings were for her.

There were no words. The sadness I felt for her and what sadness I felt for myself had merged into a convoluted mess. My body was unable to process it all.

One day, as I was remembering a difficult time, I decided to tune into myself as a child. All I really wanted was to be understood and acknowledged. So, addressing the child version of me, at that point in time, I said to her: I see you. I hear you. I feel you.

And oh, the relief I felt!

I repeated that phrase to myself as a child over and over until I felt my body soften.

I see you. I hear you. I feel you.

I felt okay. I was safe. I was seen. I was heard. I was understood. I could finally let go and breathe.

But I realized, at that point in time, my mum also need to be seen, heard, and understood.

So I gave to her what I gave to myself.

I said to her: I see you. I hear you. I feel you.

I repeated it over and over and over again until I felt her soften, let go, and finally be able to breathe. We both felt lighter and freer than we’d ever felt before. The sadness, the heaviness, the darkness—it simply melted away.

I knew I was onto a good thing here, so I revisited various points in time, including my mum’s childhood when she was scared and traumatized, and including during her final days when she knew she was dying. I said to myself, and I said to my mum, this chant of compassion, which I found myself extending to the following:

I see you.
I hear you.
I feel you.
I honor you.
I love you.
Thank you.

As I said each phrase, I meant each word with every cell of my body. I truly felt it.

It was important to me to give love and to thank her and myself in those various points in time for the opportunity to expand my capacity for love and compassion.

I found that when I am in a state of ever-expanding love and compassion, I am able to truly feel free. And for that, I am truly thankful.

Extending our capacity for love and compassion toward ourselves, and those who have hurt us, also expands our capacity for love and compassion toward everyone and everything. I truly believe that if everyone were to proactively expand their capacity for love and compassion, the world would not only be a better place, but it would be the perfect place.

I have found uses for this beyond grief, beyond our own healing, and beyond healing for other people. I have even found using this chant of compassion helpful in dealing with guilt from anything and everything—for people suffering road rage, for the cruelly treated caged animals in this world, for the injustices of our governments, even for the murderers, rapists, and terrorists, for they too are suffering deep within.

I am now of the belief that the purpose of all hurt is to teach us love and compassion. For if we cannot grow from this, then there was no purpose for it. And if we can all grow from it, then humanity as a whole grows from it.

I know I am particularly fortunate in my white middle class upbringing, and I know it may seem very easy for me to say that compassion makes the world go round, but I’ve also known great mental torment and grief. I have felt it with every cell of my body. And I know that this one simple practice has helped me to soften, and to free myself from the dissonance between my heart and my mind.

If you are feeling loss, grief, hurt, or heartache, I encourage you to try this chant of compassion for yourself. Mean every word of it. Feel every word as you say it. Repeat it over and over, as often as you need, until you feel your body soften:

I see you.
I hear you.
I feel you.
I honor you.
I love you.
Thank you.

Say it to yourself as you are feeling now. Say it to yourself in a previous moment in time. Say it to people who are hurting you. Say it to people who have hurt you in a previous moment in time.

Feel yourself soften. Feel them soften. Allow yourself to expand your capacity for love and compassion. Give yourself this gift to set yourself free.

About Anna Shelley

Anna Shelley is an artist, musician, and muse based in Melbourne, Australia. She spends her time expressing her soul in weird and wonderfully creative ways. Receive her free meditation, Into The Akasha, over here: https://AnnaShelley.com/Akasha-Meditation and visit her on Instagram here.

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