Benefits of Cherry Tomatoes

Cherry tomatoes are an excellent food to make a part of a diet because there are many amazing health benefits of eating cherry tomatoes.

Cherry tomatoes can be added to salads, and they can give the salad a more colorful taste and enhance the nutritional value of the salad without adding too many calories.

1. Extremely Nutritious

Cherry tomatoes one cup service: 

Calories:  25 to 27 calories

Cherry tomatoes are extremely nutritious and in particular are a great source of:

• Vitamin A has a number of benefits. Some of the benefits include protection of vision and also help the immune system.

•Vitamin C has many health benefits. Two benefits of vitamin c are that it can boost the immune system and is great for the skin. As displayed in the graph one cup of cherry tomatoes contain dv of vitamin c.

•Lycopene  Tomatoes are a great source of lycopene (as shown in the chart); one cup or 149 grams of cherry tomatoes contains a decent amount of a person’s daily lycopene requirements.

• Zeaxanthin is another beneficial content found in tomatoes in very substantial quantities.

 

2. Great For Weight Loss

Cherry tomatoes can be great for weight loss as they neutralize hunger and are low in calories (a one-cup serving of cherry tomatoes has only 25 calories).

What allows cherry tomatoes to be great at neutralizing hunger while at the same time being low in calories is their fiber and water content, as fiber and water are both great at neutralizing hunger and water has no calories, and fiber has virtually no calories.

Topping a salad or other dish with cherry tomatoes will make the dish more filling without adding a lot calories to the dish, ultimately making the dish more weight loss-friendly.

 

3. They May Be Beneficial for the Skin

Cherry tomatoes contain lycopene and vitamin c. Both these contents have been shown to beneficial to the skin.

Lycopene can help protect skin from UV exposure. That is important because UV exposure can eat away at elastin in the skin, which can cause wrinkles to form.

Cherry tomatoes should not be used as a replacement or substitute for sunscreen for protecting skin from the sun but rather in addition to sunscreen.

People know vitamin C for its benefit of boosting the immune system. A lesser-known benefit of vitamin C is its ability to assist collagen production and maintenance (ib). Collagen is the protein that helps prevents skin from wrinkling and forming lines when it’s folded or creases or creased.

 

4. They May Be Beneficial for the Heart

Tomatoes can be seen as great for the heart because of the many contents that they have in them. Heart disease is a major problem throughout the world

Cherry tomatoes contain potassium.  Potassium plays a major part in heat health. Getting the correct amount of potassium can help your heart maintain the correct rhythm for a heartbeat.

Cherry tomatoes contain lycopene. Studies have shown a possible correlation between lycopene intake and a lower risk of various heart-related issues.

 

5. Good for Cancer

Cherry tomatoes have various contents which may help reduce the risk of getting certain types of cancers.

Studies have shown that the consumption of tomatoes products has had an inverse relationship with the risk of various cancers (1)(2).

 

6. Can Make A Great Addition To Salads or Other Dish

Cherry tomatoes are commonly added to salads and can enhance salads in many ways. As mentioned before, cherry tomatoes are filling, low in calories, nutritious, and tomatoes have a very tasty flavor or colorful taste. Therefore, when you add them to a salad, they can make the salad more filling and nutritious without adding a lot of calories, and cherry tomatoes can give the salad a more colorful taste.

How To Prepare

Cherry red potatoes do not require much preparation. You do want to make sure that you thoroughly wash the cherry tomatoes off before you prepare them.

Tempeh – What is Tempeh & Health Benefits

What is Tempeh? 

Tempeh is made by fermenting soybeans.  Tempeh is often praised for being one of the best plant-based protein sources, but it also provides so many other benefits. Bellow, we will discuss the benefits of tempeh as a great protein source and other benefits.

Health Benefits of Tempeh

1. Great Source of Protein

One of the reasons tempeh is considered a great vegetarian protein source is that the protein found in tempeh is a complete protein. Meaning the protein found in tempeh has all nine amino acids.

Protein that comes from vegetables being a complete protein is unusual.

Usually, with protein from vegetable sources, the protein will have some of the nine amino acids but not all nine, so you usually have to go to more than one vegetable to get all nine. However, that is not the case with tempeh; it has all nine.

Not only is tempeh a great protein source because the protein in tempeh is a complete protein, but also because tempeh provides protein in substantial amounts. One cup of tempeh contains 31 grams of protein, which is about 62 percent of the daily recommended amount of protein.

Because tempeh provides protein in substantial amounts and the protein found in tempeh is a complete protein, it makes tempeh a great protein source for anybody. Still, it can be particularly beneficial for people on a low or no meat diet and looking for great vegetarian sources of protein.

 

2. Emulate Texture & Appearance of Meat

Another reason why tempeh can be great for people trying to limit their meat intake is that it can emulate the appearance of meat.

 

3. May Be Good For The Heart

Tempeh has isoflavones which have been shown to be beneficial to the heart.  Tempeh can help with cholesterol, triglycerides, and blood pressure.

There are studies that show a correlation between isoflavones and reduced heart issues.

 

4. May Help Make Your Bones Stronger

Tempeh is a complete protein, and it has magnesium, phosphorus, calcium, and vitamin B12, making it great for the bones (ib).

 

5. May Help With Gut Health

Tempeh has probiotics that can help improve gut health.

 

6. Oxidative Stress

Tempeh has isoflavones which can help against oxidative stress.

 

 

What Is Tempeh Made up of:

Tempeh is made of fermented soybeans. Fermentation has been done properly to ensure foods are safe to eat.

How To Prepare Tempeh

A common to prepare tempeh is to boil it in water. Once it’s done cooking, apply sauce of choice for flavor (ib).

What Does Tempeh Taste Like

Tempeh tends to have a nutty flavor.

 

Benefits of Bush Tea

rooibos tea health benefits

Bush tea also goes by rooibos tea. Bush tea is a very popular tea found in Africa. However, it’s consumed throughout the world. Now research on bush tea is limited, but it does have many potential benefits; however, many of the benefits have not been backed by science yet. Bush tea has many contents that are associated with various benefits. Bush tea comes from the leaves of the rooibos plant.  This tea goes by many other names.  This plant can be found in South Africa.

This tea is popularly consumed in South Africa.  This is a tea is unknown to much of the general public but has been around for quite some time.  Bush tea has decent amounts of fluoride and copper.  

Benefits Of Bush Tea:

1. Bush Could Be Potentially Good For Diabetes

Bush tea has contents that may have the potential to be good for diabetes.  However, if you obviously add high amounts of sugar-rich sweeteners, it will diminish its ability to be good for diabetes.

 

2. Bush Tea Could Be Good For Blood Pressure

Drinking bush tea could potentially have a positive impact on one’s blood pressure. There may be contents in bush tea that are good for blood pressure.

 

3. Weight Loss Friendly

When you put the tea in the water, you are starting from an almost net-zero base, so it has the potential to be very weight loss friendly just as long as you don’t add a lot of high-calorie sweeteners to it.

Bush tea can be a potentially great addition to your weight loss diet.

Health Precautions

If you have cancer that can be affected by estrogen, this tea may not be a good tea for you to drink.

 

Taste
Bush tea has a unique taste 

History

Robious tea has a very interesting history.

Does HIIT Help You Lose Weight

Does HIIT help you lose weight. HIIT is great for weight loss is because HIIT is all about working out at a high intensity in short burst, and there many ways that working out at high intensity promotes weight.

Why HIIT Is So Effective For Weight Loss

1. Burns More Calories

The reason why it’s so great at burning calories is that it requires more energy to exercise at a high intensity compared to low intensity. That is why more exhausted after exercising at a high intensity than a lower intensity because you’re you used more energy.

Simply put, calories are units of energy. When the body consumes more calories than it needs, the leftover energy becomes stored energy (otherwise known as fat.)

Therefore when you do high-intensity interval training exercise, and it requires more energy to perform, you’re burning for energy, calories, and eventually more fat.

 

2. EPOC

When you exercise at a high intensity, you don’t just burn calories during the exercise process itself; you continue to burn calories post-exercise.

This process is called EPOC or Excess post-exercise oxygen consumption.

Now there are a lot of mixed opinions about how much weight that you actually burn. On the high side, people say you can burn blank calories, and on the low side, people say you can only burn blank calories.

However, keep in mind there are blank calories in a pound. Even on the low end, your burning calories. Even burning blank calories, the 3 to 4 days you exercise a week can add up over time.

 

3. Very Time Efficient

Not only is HIIT great for burning calories, but it burns calories in less time. As already stated, calories are units of energy. Because you are working out a higher intensity, you will use more energy/slash burn more calories than if you did a lesser intense activity for that same amount of time.

 

What Is HIIT

HIIT is when you do exercises where there are high intensity burst followed by rest breaks.  An example of HIIT would be sprinting for 1 minute, then walking for 2 minutes, and then sprinting for another minute and so on. In this example the 1 minute sprint is the high intensity activity the 2 minute walking is the rest period.

The Purpose of the Rest Period

The purpose of the rest period is so you can recharge for the next high-intensity burst. If you were working out for high-intensity non-stop, the exercise would not last long.  In these rest periods, you may stop working out entirely or do a less intensive workout.

 

Great HIIT Exercises For Weight Loss

Almost any exercise can be turned into a high-intensity exercise by increasing the speed and pace you do it at. For example, jogging can be turned into a high-intensity exercise by picking up the pace and sprinting.

Now some notably popular HIIT exercises include.

 

 

Is Fiber Good For Weight Loss?

Fiber consumption may aid in weight loss. The reason why fiber is great for weight loss is because fiber fills you up at virtually no calorie expense.

Weight loss is all about creating a calorie deficit where an individual is taking in a lower amount of calories than that individual is burning. Since fiber can fill you up with virtually no calorie expense, fiber can help you achieve that calorie deficit.

How Is Fiber Able To Fill You Up At Virtually No Calorie Expense

The reason why fiber is great for weight loss because it’s hard for the body to break down. You see calories are units of energy that are extracted out of the foods we eat. When we take in to much energy or calories the excess energy is stored as fat.

Now because the body has a hard time breaking down fiber it is for the most part unable to extract energy out of fiber. Therefore fiber travels through the body taking up space in your system and thereby filling you up but it doesn’t contribute virtually any calories to the body.

Now not all fibers are created the same. Two fibers that are great for weight loss

There are 2 main categories of fiber soluble fiber and insoluble fiber.  Soluble fiber has the ability to absorb liquids insoluble fiber does not. We go over how each category of fiber can aid in weight loss.

Soluble Fiber (Absorbs Water)

Soluble fiber is not just great for weight loss because it is filling and has virtually no calories. It’s also great for weight loss because it has the ability to absorb liquids. This capability gives soluble fiber the potential to be very weight loss friendly.

Insoluble Fiber (Does Not Absorb Water)

Insoluble fiber does not absorb water like soluble fiber does. But it’s still great for weight loss because it travels through the body mostly intact, taking up space but not contributing a lot of calories.

 

Great Fiber Rich Foods That Are Good Weight Loss:

Apples

Bananas

Oatmeal (soluble fiber

(Many foods have both soluble and insoluble fiber)

 

Studies

 

Fiber consumption can contribute to better weight and health management (1)(2)(3).

Does Listening To Music Help You Workout?

Music does have the potential to aid in weight loss. Listening to music can aid with working out in so many different ways.

Ways Listening To Music Can Aid Working Out

1. Music Can Be Used As an Incentive To Workout

You can limit listening to music to only when you work out as a way to incentivize yourself to workout. What you do is cut off listening to music throughout the week except for the occasions when you workout. Doing this can incentivize you to work out because you finally have the opportunity to listen to music.

 

2. Music Can Help With Last Minute Resistance

You can have every intention of working out, but it can be hard getting off the couch at the last minute. It can be hard getting off the couch when you’re in such a relaxed and comfortable state to get up and do something hard like working out. Rather than trying to pump yourself through self talk to get yourself off the couch and go work out, try to use music. Music can provide that transition, from you being in a relaxed state where relaxing on the couch to a pumped-up state where you’re ready to work out. When you’re on the couch, play some up-tempo music and let the music do the rest. The up-tempo music will put you in a more up-tempo state making it easier for you to get up and go work out.

 

3. Can Make Workout More Enjoyable

Exercising may not be a fun activity because it’s physically demanding. When you’re pushing your body, you could experience physical discomfort; you can also experience negative thoughts. You can start thinking about how hard the workout is and how tired you are. Through the physical discomfort and negative thoughts, you have to will yourself to exercise. It’s admirable to do so but can not be very enjoyable while you’re exercising.

 

4. Can Help You Get More Out of The Work

Music can improve your workout performance so that you get more out of the workout. As mentioned before, listening to music can put you in a happier state where you’re more into the workout.

Listening to up-tempo music can also put you in a more up-tempo state where you’re more pumped, which can improve your workout performance.

 

5. Can Help You Work Out Longer

Not only does music pump you up, so you work out better, but it can help you maintain tempo throughout your workout.

We have very short attention spans and may not be very long for our exercise until we’re tired of exercising and are thinking about something else. Music can keep you engaged by giving your mind engaging stimuli. This will help keep your mind in the present moment to stay focused on what you are doing and make the most out of your exercise.

Is Oatmeal Good For Weight Loss?

oatmeal weight loss

Oatmeal has the ability to help promote weight loss.

Now, to understand why oatmeal can be great for weight loss, it’s essential to understand what causes weight loss. When you’re taking in less calories a day compared to what you’re burning, or when you have a calorie deficit, to put it another way, it causes weight loss.

Foods like oatmeal can help you achieve a calorie deficit because oatmeal is very filling and is relatively low in calories.

Oatmeal not only provides you fullness at little calorie expense, but it also can provide you long-lasting energy and great nutrition, making oatmeal a perfect food to make apart of your weight loss diet.

You can eat a bowl of oatmeal in the morning and be kept full and have energy well into the day.

A 1/4 cup serving of pre-cooked dry steel-cut oats contains 150 to 170 calories, which is not alot of calories considering the fact you can make a meal out of oatmeal alone.

Because oatmeal is so low in calories, there is room to add sugar or other sweeteners in moderation, and it can still be a relatively low-calorie & weight loss friendly meal. 

However, adding excessive amounts of sugar or other calorie-dense sweeteners will begin to diminish oatmeal’s ability to be weight loss friendly.

 

How is oatmeal able to provide such long-lasting fullness and yet be so low in calories?

In the above section, it was established that oatmeal is a weight loss-friendly food because oatmeal can provide long-lasting fullness and energy at little calorie expense. It’s now important to understand how oatmeal is able to be so filling, and such a great source of energy and yet be so low in calories.

Oatmeal’s ability to be weight loss-friendly has a lot to do with its fiber content as fiber is a great appetite suppressant and has nearly no calories making fiber a very weight loss friendly content.

Now there are two major categories of fiber: insoluble fiber (which can not absorb water) and soluble fiber (which can absorb water).

Oatmeal has both insoluble and soluble fiber.

Soluble fiber and its ability to absorb water really elevates oatmeal’s ability to be a weight loss friendly food.

You see, when you prepare oatmeal by boiling it in water, the soluble fiber content of the oatmeal will absorb the water.

Water is filling and has no calories, so when the water is absorbed into the oatmeal, the water makes the oatmeal so much more filling without adding calories to the oatmeal, ultimately making the oatmeal more weight loss friendly.

Another important thing worth mentioning about soluble fiber is that once soluble fiber absorbs water, soluble fiber will move slower through your digestive system, keeping you fuller longer. That’s why you can eat a bowl of oatmeal early in the morning and can still be full hours later.

To get more information on why oatmeal is so filling, click here.

 

Studies

There are many contents found in oatmeal that have been shown to weight loss friendly.

Fiber has been found to have the potential to be weight loss friendly (1)(2)(3).

Water has been shown as well to have the potential to be weight loss friendly.

 

 

 

Here is a list of other foods that can possibly help with weight loss:
•Bananas
•Spinach

Also, get health benefits of these various foods:
•Chia Seeds

 

 

How to Maintain Weight Loss Long-term

It’s important to understand that being able to lose weight and being able to lose weight and keep it off is not the same thing.  There is a study that shows that 80 percent of people who lose weight gain it back.  In this article we teach you to create long-term weight loss success.

Your whole or entire approach has to be different when you are trying to lose weight and keep it off.

Anybody can lose weight, but it takes a certain understanding to lose it off and keep it off completely. In this article, we will talk about what you need to learn or know to lose weight and keep it off completely.

 

How To Create a Sustainable Weight Loss Lifestyle

 

1. Change Your Mindset About Weight Loss

Focus on your consistency, not your weight. Don’t get caught in the day to day up & down roller coaster about your weight. Look at things big picture how well are you at maintaining your day to day weight loss habits, and what could you do to improve your consistency.

A lot of people are very short-sighted or have a very narrow vision when it comes to weight loss. For example, let’s say hop on the scale and see a number there so focused on how do I lose this extra weight and get it down to my normal number instead of asking why did I gain this weight in the first place and is this the first time this has happened or is this a trend.

It’s important to understand that weight loss success is not about achieving a specific number. It’s about achieving a certain lifestyle.

If you ask a person what their weight loss goals are, they will often give you a number. The number is the ideal weight they hope to achieve.

However as we already indicated, studies have shown that around 80 percent of people who lose weight gain it back.

So that person who is saying that their goal is to lose a certain amount of weight, odds are if you were to wave a magic wand and make them their ideal weight, odds are they would gain it back.

What that indicates is that with weight loss, the focus should not be a specific number. The focus should be on creating a sustainable lifestyle.

 

2. Create A Diet That You Live With

Focus on creating a diet that you can live with long-term, not a diet that is going to get your results tomorrow. Because again, let’s say you go on a strict diet that gets you to your ideal weight; if it’s a diet that you can’t maintain, then it’s just a matter of time before you start to regain the weight that you’ve lost. So again, when it comes to diet, we don’t want to focus on the speed of diet of how fast we’re losing weight. We want to focus on consistency in our ability to maintain the diet.

 

3. Learn How To Deal With Negative Emotion

Learn how to deal with negative emotions in a way where you don’t have to resort to eating food.

 

4. Don’t Allow Lifestyle Changes Throw You

Often something will happen in our professional or personal life, where we start to give that more focus, and weight loss takes a back seat. For example, you may have added pressure to reach a certain goal at work. Often when lifestyle changes or events like this occur, we put weight loss on a backseat and focus on the event, and so you no longer care about losing weight or your diet. All your focus is on the goal. You need to realize that you want to maintain weight loss even when unplanned life events happen. Because if every time a major change happens, you stop weight loss, you’re going to be in a perpetual state of weight loss increase and decline. Also, this is why it’s important not to create a diet that is not too strict so when a lifestyle change happens and you’re no longer as enthusiastic about weight loss, you can still maintain it.

 

5. Ask Why

Think about why you have cheated on your diet in the past. Then set up a game plan for dealing with this in the future. Also, every time you cheat on your diet, always ask why.

 

6. Create Structure

Weight Loss is all about creating a structure and routine be mindful of when things throw you off your routine so they don’t throw you off your routine in the future.

How To Stop Yo Yo Dieting & Dangers of Yo Yo Dieting

yo yo diet

Yo-yo dieting, also referred to as weight cycling, is a process where you lose weight and regain it. Yo-yo dieting is a common problem that many dieters encounter, and it can be very frustrating because you never feel like you have a weight loss system that works for you.

To stop weight cycling, you have to find out “why” you are weight cycling and then come up with a game plan of how to stop prevent from

Once you’ve uncovered the reason you weight cycle (or the “why”), you have to come up with a game plan to prevent yourself from weight cycling in the future. It may be good to keep track of your “why’s” and write them in a journal, as there may be more than one cause of your weight cycling.

Below are a list of common reasons people struggle with weight-loss diets and solutions. See if any of these “why’s” apply to you.

Common Reasons Why People Weight Cycle

 

Why: Not Prepared For New Weight Loss Diet Hunger Attacks
When you start a diet, especially one where you’re eating less, you will likely have to deal with hunger attacks (bouts of hunger).

The reason being is that even when you’re overweight, the body has gotten used to the intake of calories that it takes in and being the size it is, even if it is an unhealthy size. So when you try to lower the number of calories you intake, the body will initially resist.

The body will send hunger attacks, signaling you eat so it can maintain its current size.
It’s important to understand in advance that you will more than likely have to deal with hunger attacks when you start a new diet, so when they occur, you’re not caught off guard.

It’s also vital to tell yourself that these hunger attacks should not occur to this degree forever because it can be very demoralizing when you’re on a diet, and you feel like you’re going to always be this hungry. However, it can take at least 21 days for the body to get used to eating less.  So you have to be prepared and remind yourself that it will not be this way forever.

 

Why: Not Having Enough Engaging Activities
As just mentioned, when you start a diet where you’re eating less, you will likely face hunger attacks. That is why it’s important to have a great schedule full of engaging activities, so you are not sitting around thinking of how hungry you are.

You want to, in particular, identify weak points in your day where food cravings hit you the hardest and come up with an engaging activity that you can do around that time.

 

Why: Having to Deal With Emotional Eating
Emotions can play a huge part in our eating decisions. For example, if you’re stressed out or upset about something, you may turn to food for a little pick-me-up.

Emotional eating can be problematic when on a diet and often contribute to yo-yo dieting or weight cycling. Therefore, to be successful and consistent at dieting, it’s important to learn how better manage the things that trigger you to go into an emotional state and learn how to react better once you’re already in an emotional state.

 

Why: Missing Old Foods That Were Cut From Diet
Often, when people pick a diet, they make one where they cut out the foods that they used to eat, and while there is nothing wrong with this, some people find themselves constantly craving their old foods.

If you struggle with craving old foods that you used to be able to eat, you can work these foods back into your diet. In various ways, you eat these foods in smaller, healthier portions. You can find comparable foods.

That is especially true if you embrace your inner chef. There are various tactics you can use to help incorporate old foods back into your diet. For example, you can eat something before you eat these foods.

 

How Positive Thinking Can Help With Weight Loss

Weight loss is a skill, and like any skill, it can be learned. But often, that learning process comes through trial in error.  Often, the ability to stay positive or not through the trial in error period separates the people who are successful with weight loss from those who are not.

How To Cultivate Positive Thinking For Weight Loss

1. Realize That With Every Mistake There is A Lesson To Be Learned

Every time you a mistake such as eating something that you weren’t supposed to, there is a lesson to be learned.  Realize that every lesson learned puts you one step closer to reaching your weight loss dreams, and if you stick with weight loss long enough those lessons are going to meant something.

Now sometimes it can take some digging to fine the lesson learned.

See the good even in bad when you have a bad experience. For example, let say you cheated on your diet. Try to figure out why you cheated on your diet and what you’re going to do in the future to prevent that from happening.

Then instead of focusing on the fact that you cheated on your diet and gained a couple of pounds, focus on what lessons you learned. Doing this puts a positive spin on a negative situation, as weight gain is temporary but learning a new lesson.

 

2. Set Bench March Goals

Set smaller shorter-term goals that highlight your weight loss success.  This is why it’s good to set short-term, more immediate goals. So, for example, instead of your goal being to 40 pounds over the next couple of months, you can change your goal to lose 1 or 2 pounds every two weeks.

 

3. Avoid Negativity

Try to avoid, mitigate, or manage any source that puts you into a negative headspace.

 

4. Visualize The Benefits of Achieving Your Goals

Remind yourself why and the benefits of your why in a positive way. For example, let’s say the reason you want to lose weight is to have more energy when you spend time with your children. Maybe whenever you play games or sports with your kids, you always find yourself getting tired and exhausted, and you want to have more energy.

Visualize yourself more in shape and playing tag, basketball, or soccer and being full of energy.  Visualizing the rewards and benefits of achieving your weight loss goals can keep you in a positive mind frame and keep you eager to achieve your weight loss goals.

 

5. Learn To Become More Centered

Learn to become more present. When you’re present, you’re more engaged in what you’re doing, and you have a more positive take on what you’re doing as well, which can be very beneficial if you’re trying to lose weight.

 

6. Fill Your Day With Things That You Love & Are Passionate About

Fill your day with activities you are passionate about and love doing. Doing things that you love will keep you in a positive mood and will give you a dopamine boost, so you don’t have to turn to food, and they will keep you from getting bored, which is another reason people turn to food.

 

7. Give Yourself Things To Do In The Evening

Many weight-loss diets have certain cut-off times, and it’s easy just to start craving foods and to start getting down on your diet because all you think about is how hungry you are. That’s why it’s very important that if you’re on a diet that requires you to stop eating at a certain time, you are doing something engaging and fulfilling.

 

8. Do Thing To Take The Negative Emotions Out Working Out

One of the ways that you increase positive emotions is to do things that put you in a negative emotional state, such as dreading working out. You can try to make working out a more pleasurable experience. For example, you can hold off listening to music and only allow yourself to listen to music when you work out

 

9. Learn How To Become a Happier Person In General

Don’t just learn how to stay positive when it comes to weight loss. Learn to stay positive and happy in general.