Frank Salvatore

How to Set Yourself Up For Success Each Morning

August 1, 2017 by · Leave a Comment 

Tony Robbins is widely known to be America’s best life and business strategist. He is an entrepreneur, a best-selling author, and prides himself in his philanthropic endeavors. He has partnered with organizations including Feeding America. Robbins has been a recognized authority for 38 years on the psychology of negotiations, leadership, and business turnaround. He was writing self-help books including Unlimited Power and Awaken the Giant Within to motivate people to achieve their goals and live their lives to the fullest extent.

Robbins recently shared his method of priming himself in the morning to get ready for the day. In only ten minutes, he is able to put himself in a positive state of mind and prepare himself for success for the rest of the day.

This morning method is inspired by ancient yoga, Kapalabhati Pranayama breathing methods, and Buddhist meditation.

Breathe for One Minute

Robbins suggests beginning this ten-minute exercise by sitting up straight with your eyes closed. Take a deep breath through your nose while lifting your arms up, then exhale forcefully through your nose while returning your arms down to your body with your palms facing up. Repeat this in quick succession.

Your breathing should be controlled through your abdomen. Robbins suggests doing three sets of 30 breaths with short breaks separating each set. For a lighter version, you can opt to do three sets of 10 and repeat the exercise three times. This warm up should give you energy.

Show Your Gratitude

During the next three minutes, think about three things that you are grateful for. Relive each of these things as a moment. For example, if you are grateful for a nice walk you were able to take on the beach with your family, you should remember it exactly as it happened.

Try to make one of the three moments refer to something small that you are grateful for, which can be as basic as being thankful for the fact that you woke up healthy on that day. When you focus on what you are grateful for, you will not have any angry feelings, and you won’t be fearful of the future.

Feel a Connection

Imagine a light shining on your head before spreading into your entire body, giving you strength and healing you. After the light has flowed through your body, visualize the positive energy leaving your body and entering the world around you. You can think about your family or even complete strangers who are nearby. If you are spiritual, you may choose to add that aspect to this exercise.

Visualize Yourself Being Successful

During the last three minutes of this exercise, try to think about what it feels like to achieve one of your goals. Don’t only think about the process of making it happen, visualize the goal as being completed.

Think about how the completion of this goal benefits you and allows you to have a positive effect on other people’s lives. This will help you feel gratitude.

Spending just ten minutes every morning doing this will help you put yourself in a positive state of mind. When you go out into the world with a negative attitude, you are likely to make unhealthy decisions or have weak actions coming from a weak state of mind. Strengthen your mindset before setting out for the day in order to achieve the success that you are striving for.

to read the entire article go to

Tips and Tricks for Proper Exfoliation

August 1, 2017 by · Leave a Comment 

As part of your skin regimen, you likely try to exfoliate at least every now and then. However, are you getting the benefits that you are looking for? Some people exfoliate with products that are too harsh for their skin, resulting in redness and skin aggravation. On the other hand, using an exfoliator that is too gentle may have no effect at all.

Exfoliation can help resolve a wide range of skin issues. The process involves the removal of old dead skin cells on the surface of the skin. This is done during facials, microdermabrasion, and chemical peels. Some of the top dermatologists have shared some of their best tips for exfoliating so that you can have picture-perfect skin.

There are two different type of exfoliation, physical (which is done by scrubbing) and chemical (which is done by peeling). Chemical exfoliation is an effective method to brighten the thin skin on your face, making you look younger. Alternatively, physical exfoliation is great for areas that have thicker skin such as your knees and elbows.


Two types of acids that are great for chemical exfoliation are glycolic and lactic acid. These chemicals can be found in over-the-counter moisturizers in small enough amounts that they are safe for daily use or in masks or in-office peels at a higher strength.

Salicylic acid is another common exfoliating ingredient that is commonly used for the treatment of acne. Salicylic acid can be found in over-the-counter cleansers, spot treatments, and moisturizers.

For those with sensitive skin, enzyme-based masks are available and are gentler than acids.

If you live in a cold climate, you should only exfoliate your face twice a week during the colder months. This is because your skin will be more dehydrated in the winter and exfoliating can dry out the skin even more. When it is warm, you may be able to exfoliate every day, depending on your skin type and the product you are using.


Use a very gentle exfoliator on your lips. It is best to find a gentle cleanser that includes a chemical exfoliator and then moisturize with a thick shea butter balm. You should continue to apply the balm every few hours as needed.


Using an exfoliating lotion on your arms can help get rid of the small, irregular bumps that tend to pop up on the back. These bumps will never completely go away because they are the cells lining the hair follicles that don’t shed, but they can be slightly smoothed down with an exfoliator.

However, it is important to be gentle when exfoliating your arms because they tend to dry out easier than more oily parts of your body, such as your face. A dermatologist can prescribe a 15% glycolic acid lotion if your skin is especially uneven.

Knees and Elbows

In these thicker areas, using a mechanical exfoliation is more effective than a chemical one. This can range from using loofahs to getting a rougher scrub that contains coarse nuts. After you exfoliate your knees and elbows in the shower, use a towel to pat yourself dry and then apply a moisturizer to keep the water from the shower in your skin.

Hands and Feet

Urea, available in lotions, is the best ingredient to use on hands and feet. Urea not only exfoliates, but it also hydrates the skin. It can help remove dead skin while also pulling in water molecules to keep the skin moisturized.

If you want to try to make an exfoliator yourself at home, go through your pantry to create a DIY scrub. Mix sugar and honey together to create a gentle exfoliator for sensitive skin or you can even crush up aspirin to make an effective exfoliator.

to read the entire article go to

The Best Length of Time to Date Before Marriage

August 1, 2017 by · Leave a Comment 

As divorce rates have risen and fallen throughout the years, couples want to take every step they can before getting married to ensure that they will not become part of an alarming statistic. How can people prepare for marriage so they can be a little bit more sure that it won’t end in a divorce decree? New data has shown that one way couples are making sure their marriage will last is to date their partner for a longer amount of time before tying the knot. In fact, on average, couples are now dating for almost 5 years before getting married.

During this time, not only are they getting to know each other better, but they are setting up their lives for the long term. With college and other formal education, many people choose to focus on their career and put their relationships on the back burner until their lives are a bit more stable on their own.

But it doesn’t start there. Couples are now dating an average of 17 months before moving in together and then spending an average of 22 months living together before getting engaged. While marriages used to happen relatively quickly, the average engagement now lasts 20 months, meaning the average couple lives together for 3.5 years before getting married.

Also, while couples did not used to live together before getting married, almost 90% of couples now move in with each other prior to saying their vows. This may allow couples to get to know each other on a deeper level and possibly break up before getting engaged, realizing that they are not right for each other.

People are certainly waiting until later in life to get married than they used to. In the 1970s, women would marry around age 22 and men around age 24. These days, however, on average women get married when they are almost 31, while men get married when they are almost 33 years old.

People also choose to be in more serious relationships these days before committing to one person. Someone may have already lived with two other serious partners before deciding to commit to one person for marriage.

What’s more, while marriage used to be largely proposed by the man without the woman knowing it was coming, it is now often a partnership where both people make an equal decision to spend their lives together. Women may have felt social pressure in the past to get married, but these days women only tend to marry if they really want to spend the rest of their lives with the man. Couples now tend to have a frank conversation about their future together to make sure they are on the same page rather than the man just “popping the question”.

Making this choice together has led to happier and more successful marriages rather than marriages ending in divorce. If a couple waits until they absolutely know that they both want to spend their lives together, their bond is likely to be strong enough that it will be able to last through the years, rather than if they decide on a whim at a young age that they should get married.

The choice of when to get married is very personal and varies between each couple. Some people get married very young and never divorce and others wait years before getting married and it ends up disastrous. The point is if you are waiting to get married but are feeling some pressure from friends, society, or relatives, you can nicely point out that in these modern times, it?s completely normal to slow down and take your time.

to read the entire article go to

Most Beneficial Foods for Heart Health

August 1, 2017 by · Leave a Comment 

The foods you choose to eat throughout your life have a large impact on your heart health. The importance of eating healthy dietary fats is well known, but eating a nitrate-rich diet also helps to protect your heart.

Nitrates are not the same as dangerous nitrites, which are found in cured meats such as bacon and hot dogs. Rather, nitrates are naturally found in vegetables. When you eat nitrates, your body converts them to nitrites, but because vegetables have antioxidants, the nitrites are not dangerous. Your body also turns nitrates into nitric oxide, which is a gas that is constantly being produced by the amino acid L-arginine inside of your cells.

Nitric oxide is important to your health because it supports endothelial function and protects your mitochondria from damage. It also helps relax and widen your blood vessels, which allows more blood to flow through.

Having a healthy circulation is important for proper health because your blood carries oxygen and nutrients to your organs, heart, and brain. It also nourishes your immune system and muscles while helping your heart beat and gets rid of waste and carbon dioxide.

Eating a diet high in nitrate is a natural way to treat high blood pressure and protect people who are at risk of cardiovascular disease. For example, raw beets, which are rich in nitrates, can lower blood pressure by up to five points within a few hours.

Studies have also shown that drinking a glass of beet juice can reduce one’s systolic blood pressure more than most prescribed blood pressure medications.

Foods That Contain the Most Nitrates

Leafy greens are the most nitrate-rich foods, however, there are many other foods that contain a healthy and advantageous amount of nitrates. Beets, a root vegetable, are clearly known for being high in nitrates, however, leafy greens have even more nitrates per serving. Here are the top 10 foods containing the most nitrates:

  1. Arugula (480 mg of nitrates per 100 grams)
  2. Rhubarb (281 mg)
  3. Cilantro (247 mg)
  4. Butter leaf lettuce (200 mg)
  5. Spring greens such as mesclun mix (188 mg)
  6. Basil (183 mg)
  7. Beet Greens (177 mg)
  8. Oak leaf lettuce (155 mg)
  9. Swiss chard (151 mg)
  10. Red beets (110 mg)

Some other foods high in nitrates include:

  • Bok choy
  • Mustard greens
  • Chinese cabbage
  • Spinach
  • Eggplant
  • Winter melon
  • Carrots
  • Leeks
  • Onion
  • Turnips
  • Cauliflower
  • Parsley
  • Broccoli
  • Garlic
  • Protection Against Heart Disease

Studies have confirmed the results of past research that shows that the more fruits and vegetables you eat, your risk of heart disease decreases. Leafy greens are known to be the most protective, likely due to their NO-boosting nitrates.

In one example, almost 1,230 Australian seniors without heart disease or diabetes were tracked for 15 years. They took a food-frequency questionnaire to evaluate what they ate and their nitrate intake was calculated with a comprehensive food database. Just as predicted, there was an inverse relationship between the amount of vegetable nitrates each person consumed and their risk for both heart disease and overall mortality.

These findings were independent of lifestyle and heart disease risk factors and supported the idea that nitrate-rich vegetables can reduce the risk of age-related heart disease mortality.

Leafy Greens for Athletes

Some competitive athletes choose to take nitrate supplements to boost their sports performance, but it is also possible to get the same benefits using whole foods. Research shows raw beets, for example, can help to increase exercise stamina by as much as 16% due to its NO.

In one study, nine patients who were diagnosed with heart failure and had loss of muscle strength benefitted almost instantaneously from drinking beet juice with an increase in their muscle capacity by around 13%.

However, it is important to avoid using mouthwashes or chewing gum because they both prevent the body from being able to convert NO. This is because nitrate is converted into nitrite by saliva and friendly bacteria, which is then converted into NO throughout the body.

Exercise can also help to boost NO production, so athletes are able to get double the benefit by doing their exercise and eating leafy greens.

to read the entire article go to

Fidget Spinners in the Fight Against ADHD

August 1, 2017 by · Leave a Comment 

Fidget spinners, which are all the rage lately, are marketed as trendy toys and tools to help relieve stress and increase focus. But are these really all they are cracked up to be for people with ADHD, anxiety, and autism? While they first became newsworthy due to their potential choking hazard, they’ve continued to be talked about because experts can’t decide whether fidget spinners are helpful or hurtful for children.

Is fidgeting beneficial?

Humans have fidgeted since the beginning of time and it has actually proven itself to increase energy and even help some people lose weight.

It has also been suggested that fidgeting can help occupy your brain, providing a distraction from negative thoughts and aiding in calmness and focus. Sensory putty and other therapy toys have been around for ages helping children with ADHD, autism, and anxiety, and fidget spinners could provide a similar benefit.

Some people who have experience with both autism and fidget spinners report that the sensory tool helps to relieve stress release from daily demands, similar to a stress ball or other devices that help to distract the mind. Because of this, professionals note that these gadgets should be referred to as tools instead of toys, and can be used to successfully manage fidgety behavior if they are introduced to children as a standard part of the classroom culture.

What about science?

While fidget spinners have been very helpful for some children, they have served as a distraction for others. Researchers have reported that these products have not been subjected to rigorous scientific research and therefore their alleged benefits are scientifically unfounded. They also want to remind parents that fidget spinners are a potential choking hazard and there are no peer-reviewed studies to support any beneficial claims.

A fidget spinner may actually be counterproductive in helping a child focus at school, as it may draw a child’s attention away from learning. It can also serve as a distraction for classmates. While there may be some instances when fidget spinners offer some type of benefit, but, overall, physical activity is a better option for helping children achieve success.

How exercise helps children with ADHD

While there is very limited science behind fidget spinners for ADHD, there is a lot of research that shows exercise can relieve ADHD symptoms. Researchers have found that as little as 30 minutes of moderate to vigorous exercise each day has been able to enhance the cognitive function of children during tasks that require greater focus.

Physical activity is vital for any child’s development, regardless of whether or not they have a learning problem. Both the cognitive and the physical benefits of exercise for children has been proven many times over as a do-no-harm intervention.

Specifically, a 10-week physical activity study performed on children with ADHD showed improvements in their muscular capacities, behavior, motor skills, and information processing ability. One reason for this is that exercise elevates dopamine, serotonin, and norepinephrine levels in the brain, which all play a role in attention span.

Exercise can have similar effects of medication for ADHD because it helps to ignite the attention system. This leads to improvement in focus, memory, and cognitive flexibility while causing children to be less impulsive and making them ready to learn.

What are the best exercises for children with ADHD?

Certain activities, such as competitive sports, may not be the best choice for children with ADHD, as they often have difficulty following directions or may lack the coordination skills of their classmates.

Instead, choose sports that let children be part of a team while also developing their own individual goals. Swimming, track, wrestling, or even playing tennis may be beneficial, especially if the coach is a supportive role model. The chosen activity should be something your child enjoys so they will want to keep doing it.

Activities such as gymnastics or martial arts that require close attention to body movements also help children with ADHD activate their attention system. Other sports that help promote teamwork, self-confidence, concentration, and self-esteem are soccer, archery, and horseback riding.

Try essential oils instead of a fidget spinner.

If you think your child benefits from using a fidget spinner, but you think it is distracting, consider offering essential oils to help increase focus and attention. Vetiver oil is one oil that has shown to be particularly useful. It has shown to improve the brain wave patterns and behavior in children who breathed it in three times a day.

Vetiver essential has also shown promise for children with ADHD. An animal study revealed increased alertness and research on human subjects showed faster reaction times and an increased stimulation of the sympathetic nervous system following inhalation.

What about lifestyle changes?

Natural and behavioral therapy are both important in the treatment of ADHD. Dietary strategies can also be very helpful, such as limiting sugar and avoiding gluten. Some studies have actually suggested that celiac disease should be considered when diagnosing a child with ADHD.

Children who are low in omega-3 fats may also be more prone to being hyperactive, have a learning disorder, and exhibit behavioral problems. Addressing nutrient deficiencies like these and avoiding toxic exposures is an important part of managing ADHD symptoms.

While a fidget spinner may provide some distraction or calmness depending on the child, treating ADHD, anxiety, and other mental health illnesses requires a more comprehensive and holistic approach.

to read the entire article go to

Next Page »

Frank Salvatore