8 Hacks To Prolong The Shelf Life Of Your Food

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Hacks Image Design 1 - 8 Hacks To Prolong The Shelf Life Of Your FoodPeople of the past seemed to make their food last if possible. They had to, and they had to do it all without fridges and freezers. Now, our food doesn’t seem to make it through a week without starting to sprout or taste like we’ve left it to rot.

While the treatment of food is partial to blame, there are things that we don’t do that our ancestors had to. Many people on farms and in the countryside, find these hacks useful daily to prevent too much driving around. We’ve just become complacent because of how easy access everything is now.

The problem is we’re wasting more than we should. It’s time to make some changes to the way we look after and store our food. With these top life hacks, you will be able to prolong the shelf life of your food.

Freeze More Food than You Do

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While our ancestors didn’t have freezers, that doesn’t mean we can’t make use of the technology. In fact, we should. One of the easiest ways to prolong the life of your food is to freeze as much as possible. Storing it below -18C will help to prevent the formation of bacteria and organisms. Your food will last weeks and even months.

In some cases, you can completely kill the organisms that do grow your food. You can kill the bacteria that are already there.

You will have to follow safety tips for freezing your food. Once something has defrosted, you will need to use it in your cooking. Defrosted food will start to collect organisms and bacteria. You can’t refreeze them safely. Once you have cooked the food, you can certainly then freeze the creations.

It’s surprising just how much you can buy and store in the freezer. You can get food that is close to the use by date without worrying about getting through it. The freezer will prolong the life naturally and effectively.

There are some foods that freeze better than others. Certain foods do lose some of their consistency and texture when you freeze (well, when you defrost) because of the ice melting. However, most of foods in the freezer will not taste any different afterward. Tomatoes will be goopy when you defrost, so use a container to help collect it all.

You’ll need to be creative with the way you freeze some foods. Peel bananas and wrap them in tin foil or cling film. Store whole or chopped up. You’ll find them much easier to peel afterward! You can add frozen bananas straight to your green smoothies for a cool and creamy taste.

If you buy butter, you’ll want to put it in the freezer. You can freeze it in individual chunks to help make it easier to use it daily. This doesn’t work with margarine and vegetable butter.

Store Inside Glass

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Put your nuts, cereals, and pasta in glass jars for storage. You will taste the difference in the long term.

When these types of foods are stored in the cupboard, air gets to them. Even if you wrap up the packaging as tightly as possible, the air will still get in. They also absorb the moisture. Even the containers will absorb the humidity and moisture in the air. You may notice that the ingredients tend to taste stale and even moldy. This is the humidity that’s collected, causing molecules and some organisms to grow.

If you want to avoid the humidity completely, you’ll need airtight containers that won’t absorb anything. Glass is the best option and something that has been used for centuries for storage. Just look at jams, preserves, and spreads. They all tend to be still sold in glass jars. Look at the labels on your glassed products in the cupboard. Most of them will last for months before their opened and weeks once they are opened.

You will need to make sure the lids fight tightly to keep the air out. Think about the placement of the jars, too. Opt for somewhere that is free from moisture. Avoid cupboards near the stove, sink, and kettle. You’ll be surprised at where some of the moisture comes from!

There’s no need to spend a fortune on jars for storage. Opt for mason jars with screw on lids. You can get them from the dollar store!

Remove the Plastic Bags

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Our ancestors didn’t have fridges, but they also didn’t have plastic. Did you know it’s the plastic that can cause some of the foods to rot or taste off? While you’ll want to use plastic bags to make getting your vegetable home easier, you’ll want to remove them before storing them.

Plastics will pull in and trap the humidity. They cause more organisms and bacteria to grow in the fruit and vegetables, leading to rotting and moldy tastes.

You can avoid plastic bags altogether. There’s nothing wrong with taking reusable bags for carrying your fruits, vegetables, and another produce home. The plastic has just become an ease but is harming the environment and effecting the longevity of your food.

When you store out of the bag, the food has the chance to breathe. It won’t collect as much humidity as it would in the bag, as nothing is trapped. You’ll get fresher fruit, and that’s without choosing the organic options. Of course, if you want to improve the freshness and life, you’ll want organic fruits and vegetables that don’t have the plastic bags.

Stop Storing Everything in the Fridge

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Now that we have the use of fridges, we have this feeling that everything needs to be stored here. That’s not the case. It’s time to look at other methods of storing for some food.

Sure, there are certainly foods that are better stored in the fridge. Pasteurised milk will need the coolness of the fridge. However, foods like your apples, root vegetables, and other similar ingredients do not need the fridge. It’s the fridge that is causing them to go off! Storing them is also causing the rest of your food to go off.

Foods like apple give off ethylene gas when stored in the fridge. They will wilt while there and then spoil the rest of the food in the fridge. If you store them out of the fridge, you don’t get the gas and the rest of the food in your fridge remains fresh.

Store your apples, carrots, and parsnips in paper bags in a dry and cool cupboard. Opt for one furthest away from any humidity; preferably the same cupboard as your glass jars of cereal and pasta!

If you have a cellar or pantry, this can help you even more. You can store your food here in layers, packing finesandbags around them. The sand will absorb all the moisture, drawing it away from the root vegetables and fruit. You don’t even need the sand to be in bags. Layer a wooden box with fine sand and place your fruit and vegetables in paper bags on the top. The moisture will be pulled from around the bag and into the sand, keeping your fruits and vegetables dry and tasty for months!

For best results, cover your fruit and vegetables with sand. This will help to protect from the moisture completely. You’ll just need to wash your ingredients before use in case sand has gotten through.

Don’t Refrigerate Too Soon

The fruit that you do refrigerate needs to be placed in the fridge at the right time. Don’t put it in the fridge as soon as you get home. Fruits are best stored in the fridge when they’re ripe. If you put the fruit in too soon, it doesn’t ripen anymore as the development process is halted. You’re left with mangoes and papayas that are rock solid and don’t taste that nice at all.

The only fruits that you want to store right away are berries. They already fully ripen when they’re picked. If you leave them out, they will start to deteriorate and go off.

When storing in the fridge, wrap your fruits tightly. If they’re left loosely wrapped, there is more space for bacteria to grow, causing botulism to grow on them. The tight wrapping will keep the oxygen out and prevent the growth of any mold.

However, strawberries, raspberries, and other fruits that give off a lot of moisture will need to be kept loose in wrapping. Wrapping tightly will cause issues with the moisture release. It has nowhere to go and leads to the development of bacteria. Your berries become spoiled and slimy. Leave them in the containers they come in or slight the plastic bags to give them the chance to air a little..

Know How to Use Your Fridge

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Stop overfilling your fridge. This is not going to help with the shelf life of your food. Instead of trying to pack as much into your fridge, think carefully about the items you’re putting in there. Not everything has to be stored, remember! You can get a better life out of foods when they’re stored in cellars, pantries, and cool cupboards.

When you are storing in the fridge, make sure your fridge is at the optimum temperature. There’s no need to put it on the coldest setting. In fact, this can cause food to spoil! You may as well put it in the freezer.

Keep your fridge below 40F but not cold enough to freeze. 38F is considered the best temperature. Anything higher than 40F and your food will spoil. Bacteria can grow, causing your food to go off and illnesses to spread.

When you place items in the fridge, don’t have everything touching. You want space between food to make sure moisture and air can circulate.

Your fridge won’t cool to the same temperature throughout. There will be hot spots and cold spots. You’ll need to find them.

Avoid the door for anything that needs to be kept at a constant temperature, like your eggs. This is the most fluctuating part of the fridge. The coldest spots tend to be at the back and are a good place for eggs. Just avoid anything crystallising and this spoils eggs. The bottom and closer to the walls are also the colder spots. Put your meat and food less likely to freeze around these sections.

Place your meat at the bottom to avoid ruining the rest of your food. The blood from the meat can drip, even if stored well. This blood will drop onto the food underneath it and cause bacteria growth. If you store raw fish for a day, make sure it’s wrapped and use ice on top. This will help to keep it tasting fresher when you pull it out and use it.

Use Whiskey for Your Cheese

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Do you buy a lot of beautifully expensive cheeses? You don’t want them to go off overnight. Sure, some of them can taste strong, and they do have some molds, but they’re not supposed to taste like they’ve gone off. It’s time to use some whiskey.

Yes, really!

Soak a cheesecloth in some whiskey and then wrap that around your cheese. You can then put it in a plastic bag (the only time plastic is useful here) and put that in the fridge. The whiskey helps to prevent the growth of bacteria, while the cloth and bag will help to keep the cheese moist. You get the optimum treatment.

If you don’t have a cheesecloth and whiskey, you can try a slight variation. Opt for some waxed paper instead. This can act similarly to the whiskey and cheesecloth to protect the cheese from drying out. Use some aluminum foil and wrap it tightly to store.

You can do this with any cheese, not just the expensive ones. You’ll find all types of cheese will last much longer when you buy it from the store.

The trick with the whiskey doesn’t quite work as well with other alcohols. The cheese will absorb some of the taste, and other alcohols just don’t work out right. Brandy is the closest, but you want whiskey preferably.

Dry Your Leftover Fruit

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The fruit and vegetables can eventually go off, but that doesn’t mean they need to be thrown out. You can keep them with the right storing method. It’s time to start drying some of your food!

While the drying process isn’t the best for the diet, it’s better than wasting your food and your money. It’s an excellent preservation method and has been used for centuries. You can then use the foods in all your cooking or just as a snack.

There are a few ways that you can dry your food. If you have the money, invest in a dehydrator. This is quick, hygienic, and easy. However, you can also use your oven to suck out the moisture from your food. Make sure you put it on the right setting and keep an eye on it. Did you know you can also use the sun? This is a little trickier, due to pests, but is effective in drying out the fruit and making it taste good.

Store your dried fruits in glass jars, like you would with your pasta and cereals. This will help to prevent the issue with the moisture, as we’ve already considered. Dried fruit can last for a year when it’s stored at around 60F. If it’s stored at 80F, you can keep it for about six months. Vegetables aren’t as good, but you’ll get about three months when stored at 80F. You can freeze for a longer life span!

How Will You Preserve Your Food?

Stop wasting food and money. It’s time to look at some of the best ways to store your food and help prolong the shelf life. Take advantage of the technology we have today, but also look at the ways that our ancestors stored before the use of fridges and freezers.

Make sure you store food in the right places. Not only do you prolong the life of those ingredients, but the rest of the food around them. Everything will taste fresher, and you’ll be excited about everything you pull out for dinner.

6 Easy Hacks to Help Prepare Healthy Meals In a Rush

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Healthy Meals Image Design 1 1024x562 - 6 Easy Hacks to Help Prepare Healthy Meals In a RushIn one of my cookbooks, written by an acclaimed Chinese chef, he writes about his confusion about how Western children can be fussy when it comes to eating vegetables. All his mother had to do, he explains, was to sprinkle sesame seeds over them, and he and his sister would clean their plates every time.

The basic characteristics of a good diet are that it contains no more calories than you need, offers those calories in a healthy way, is high in necessary nutrients (fiber, protein, unsaturated fats, and much more) and finally, tastes good enough to eat every day. It’s no use eating breakfast and lunch that’s good for you but bores you to tears, then ordering a pizza for dinner each night. That having been said, many dietitians recommend that you eat whatever you want one or two days a week – it will help keep life interesting, and the effect on your body is really not that bad, as long as you watch what you eat the rest of the time.

Cooking healthily is like repairing a diesel engine or steering a sailboat, impossible until you understand the principles and know how to apply the techniques. With this knowledge and a little practice, you will be on your way in no time.


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Half of learning how to cook is really learning how to taste. Sample everything you make, and learn to adjust the balance of salt, sweet, and sour until the result is to your liking. Following a recipe is a good start, but differences in regional ingredients and individual tastes mean that the best final product will always be the one tweaked to your preference.

Too much sodium (meaning salt) is not very good for you. One way to use less of it is to buy kosher salt, which tastes saltier than the table variety. Another way is to make food interesting by imparting big, bold flavors that don’t need salt to shine through. Mastering this skill will allow you to prepare quick, simple vegetable dishes instead of wasting time on complicated courses that rely on cheese, meat or fat for their flavor.

The easiest way to start doing this is to experiment with lemon juice. Regardless of whether you’re grilling a steak, sautéing a chicken breast or stir-frying vegetables, just a few drops of lemon juice brings out the flavor while using no more than a few pinches of salt.

Understanding what seasonings are available and how they work will also allow you to prepare tasty vegetable dishes that both save time in the kitchen and augment the quality of your nutrition. Eating more vegetables, and a greater variety of them will never be unhealthy. Try the following simple recipe to see what herbs and spices can do for you:

  • 2 cloves garlic, minced
  • 1 large zucchini, 2 tomatoes, 1 large red onion, one yellow pepper, all cut into largish chunks
  • half a teaspoon each of salt, black pepper, cardamom seeds, chili powder, dry ginger and ground cumin

Cleaning and slicing the vegetables should take the average cook no more than two to three minutes. Heat a tablespoon of vegetable oil in a saucepan, fry the spices for a few seconds to release their flavor, and just dump in the vegetables. Keep frying on high heat, occasionally stirring, until the zucchini slices are cooked but still firm. If you had been cooking a chicken breast or piece of fish in another pan while doing this, and perhaps had some new potatoes getting ready in the microwave, you would have taken less than a quarter of an hour to prepare a full, balanced, hearty meal.

Serious Salads

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Salads are some of the simplest dishes to prepare and can either form a meal on their own or complement a more robust main course. Most of the work involves cutting the ingredients; if you buy them already sliced, it’s mainly a question of tossing everything together.

Vegetables such as celery, spinach, carrots, and lettuce contain almost no calories but are extremely high in valuable nutrients. If you want to eat the salad as a full meal, you can add some protein in the form of cheese, chicken or tuna fish. There’s no rule stating that all salads have to be based on leaves of some sort: try using cooked lentils as a base, or simply leave out the lettuce. Some mixed steamed or quickly boiled vegetables can be a wonderful salad, whether served warm or cold.

Textures, and mixing them, is an important part of cooking and doubly so when trying to make the perfect salad. Adding a few chewy nuts or crunchy croutons can make all the difference. If you find that your salads always turn out bland, there are some hacks to work around the problem. The first thing to try is to add one or two ingredients to serve as a highlight for the others, such as crumbling in a small amount of bacon or adding a protein like smoked turkey breast. Often, however, an uninteresting salad is the result of being too timid with the dressing.

Firstly, the dressing can magnify the impact of the different flavors, or just leave them dull and disappointing. Any salad dressing that you buy in a bottle, no matter how fancy the name sounds, is likely to contain a great deal of sugar, salt, and saturated fat, so it’s better to avoid these. Learning how to make a few delicious dressings will improve your salads a hundredfold.

The first trick is simply to use enough dressing! An overdressed salad is an astringent monstrosity, but one with hardly any sauce at all is just a collection of raw vegetables. The second important point is to invest in a shaker, or at least a glass jar with a lid that seals tightly. Shaking your dressing (as opposed to stirring it with a spoon) breaks up the oil into tiny droplets that can mix with the other ingredients, called homogenization, while other ways of mixing leave them separate.

Basic Vinaigrette: 2 tbsp red wine vinegar, ½ tsp salt, some pepper, 1/3 cup olive oil and 2 tsp good quality mustard. Feel free to add some dried or chopped herbs of your choice.

Ranch Dressing: 1 cup Greek yogurt, ½ cup buttermilk, 1 tbsp dried parsley, 1 tbsp dried thyme, 1 clove garlic and 1 tiny onion chopped as finely as you can, 2 tsp mustard, 1 tsp salt, black pepper to taste and the juice of half a lemon.

Honey Mustard Dressing: 2 tsp honey, the same amount of Dijon mustard, 2 tbsp lemon juice, ½ cup vegetable oil, a pinch of salt and 2 tsp dried thyme.

Oriental-Style Dressing: 1/3 cup olive oil, 2 tbsp sesame seed oil, ¼ cup vinegar, 1 tsp garlic powder, 2 tsp dry ginger, 2 tbsp soy sauce, and 1 tbsp honey.

There are many other types of dressing you can try, but having a repertoire of three or four will enable you to vary flavors from day to day. All of them are as simple as dumping a few ingredients into the shaker and shaking them together, and can be stored in the fridge for up to a week.

Learn How to Present Food

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Our first impression of a plate of food is almost always visual. If it looks pretty, we will convince ourselves that it tastes better than it really does, and if it looks like boiled sludge…well, you get the idea.

Take a moment to imagine some green beans cooked in water until their color has just turned a deep and vibrant shade, leaving them tender but still crispy, served with chunks of feta cheese. Served this way, it’s a nice side dish. However, if you mix in a few strips of red bell pepper and toss with just a little-melted butter to make the surface glossy, you have something you would happily pay for in a restaurant.

Arranging food on a plate or serving dish in the most attractive way requires some artistic talent, but making any effort whatsoever will reap benefits. Here are a few tips on getting started:

Combine Different Colors

Aim for some height. You could, for instance, arrange stir-fried vegetables into a little dome, and then let that be the support for a pork chop pointing up at a 45° angle. This is not only more visually appealing than everything lying flat side by side but makes the portion seem larger.

Use garnishes. You don’t need to go overboard and spend ten minutes arranging each plate, but dropping a lemon wedge next to a piece of fish and a sprig of parsley over it takes no time at all while enhancing the dining experience significantly.

Decorate the table. There’s a Swedish proverb along the lines of “flowers go onto the table before food” which bears some thinking about. If the environment in which we eat were not important, half the restaurants in the world would go out of business tomorrow.

Broaden Your Ingredient Horizons

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You may just not like kale or be able to spell quinoa, but part of healthy eating is to adopt the habit of variety in your food. Carrots and spinach are both healthy, but if those are the only vegetables you eat because you’ve never learned to cook anything else, you won’t be ingesting the full range of nutrition your body requires.

Beans, especially dark beans, are a wonderful source of fiber, plant protein and some important nutrients. They also cost next to nothing, especially in dried form. It really is a pity that many people don’t like them just because they’ve never tasted them cooked properly. This is in no way difficult and requires little work – you don’t have to stand there watching them while they soak or simmer, after all.

Animal fat isn’t all that good for you, but of course, the fattier cuts of red meat are the easiest to cook with. Learn a few tricks to prepare leaner cuts more quickly without sacrificing taste, figure out a few time-saving dishes with skinless chicken, and definitely learn how to prepare fish.

Most importantly, learn how to use vegetables. This food group is perhaps the key to healthy eating, and how to prepare them quickly and correctly remains a total mystery to many people. Some, like spinach and beet leaves, don’t need to be cooked at all, while others, like cauliflower and artichokes, require special attention and aren’t the best options for when you’re rushed.

Learn Substitutions

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Plenty of less healthy ingredients you’ll see listed in recipes can be replaced by something that’s better for you.

Lard, Margarine and commercial mayonnaise are things you should really never eat. Use vegetable oil, butter, and sour cream instead. If a recipe calls for fresh cream in a sauce, try using milk and flour to thicken it instead: 4 teaspoons of flour dissolved in each cup of milk. Heat it on the stove, frequently stirring, until it thickens.

Many deep-fried foods have a near equivalent that can be done in the oven with half the calories, for example, potato wedges in place of french fries or baked breaded chicken that doesn’t need to be drowned in oil.

There are few recipes that call for white flour that can’t be made with wholewheat instead, which is no more effort but much, much healthier.


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Soups and stews can be both healthy and delectable, and making a gallon is not really more work than making a cupful. So, when you do have time to cook, make a large amount and freeze what you don’t use right away in portion packets. You’ll be very glad you did the next time you come home late, and you can always vary the impact by throwing together a side salad or quickly grilling some veggies.

For most of us, learning how to cook will be a lifelong journey. If we accept the additional requirements of serving the healthiest food we can, on a budget and without having to spend an hour in the kitchen each weeknight, the learning curve becomes even more difficult, but the rewards even greater. Every new trick we learn extends our grasp and makes our next kitchen adventure easier and more interesting.

How to Reduce Face Fat? | 5 Diet Hacks & 6 Exercises to Reduce Face Fat

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How to reduce face fat is one question that we all come across at some point in our lives. After all, we all crave for that pretty face. While we try different exercises and diet plans to reduce the overall weight, we somehow overlook the points that can effectively help us to reduce fat from the face. But don’t worry, we are here to tell you how you can lose weight and specifically reduce face fat in a natural way.

To know more about natural ways to lose weight without any pill or medication, try talking to our Nutrition experts today. Not just face fat, you will be able to lose fat from all the undesired places. Give a call today and book yourself an absolutely FREE Nutritionist’s consultation. Click here!

5 ways to reduce face fat with changes in Diet

In Truweight, we always believe that food is the answer to numerous weight problems. And so is for reducing face fat. The first and foremost thing you have to do is follow a balanced diet that will give you the required nutrients and still limit our eating habits.

1. Cut down sugar and salt

With an increase in sugar intake in your blood, it becomes difficult for the body to lose weight. And this also increases the chances of gaining face fat. Therefore, cut down the sugar sources especially the artificial sweeteners, sweet syrups and added sugars in tea and coffee. Again, having more salt can make your body retain water and hence make it bloated. Therefore, avoid the processed foods and fast foods to reduce the salt intake.

2. Drink lots of water

The more you drink water the more your body becomes metabolically active. When you are not drinking enough water, your body retains body water in your cheeks contributing to your face fat. That is one reason, you might be called the chubby cheek in the group. So drink lots of water, this will help to keep your body’s fluid circulation stable and also will keep you hydrated.

3. Go for a balanced diet

 In order to manage the overall weight and thereby the face fat, it is necessary to eat all the food groups. Make sure your diet consists of enough protein, good fat as well as the good carbs, i.e, complex carbs like whole wheat bread, barley, oatmeal. For a healthy weight loss, it is very important to maintain proper food in proper proportions. Skipping food or starving won’t at all help here.

4. Include dairy foods

Dairy foods such as calcium rich foods are found to be beneficial for weight loss. In fact, wikiHow says that including more calcium rich foods in your diet will help you retain less water in your face. Hence, go and enjoy those low-fat cheese and yogurt.

5. Have enough sleep

Improper sleep makes it hard for the body to lose weight. In order to give your body the required sleep, you must make an effort in improving your sleep. The sleepfoundation.org states that an adult requires a sleep range of 7-9 hours. [1]

6 Amazing facial exercises to reduce fat from face quickly

1. The Lips pull yoga

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Lips pull yoga for removing face fat

This method is a common way to reduce face fat by yoga. Lips pull yoga gives you an added advantage of making your cheeks look younger than before.


Left your lower lip and push your lower jaw out such that your cheeks feel the stretch.

Stay in this position for about 10 seconds.

Repeat again for 10-15 times.

2. The X-O exercise

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X-O-exercise for face fat reduction

This exercise makes the jaws stronger which will in turn help to reduce fat on the face. And you can try this anytime and anywhere!


Pronounce X-O one after the other.

Stop and repeat.

You can try this 3-4 times.

3. Fish Face exercise

Fish Face exercise - How to Reduce Face Fat? | 5 Diet Hacks & 6 Exercises to Reduce Face Fat
Fish Face exercise for getting rid of face fat

This exercise is a popular way to reduce fat face quickly. And not just that, this Fish Face exercise also tones the cheek muscles, giving you those toned cheeks that you have always craved for. This exercise is also known as the “smiling fish face” exercise.


Suck in your cheeks and lips.

Stay in this posture for 5-8 seconds.

Hold on and then repeat.

You can try this for 10 times.

4. Face stretch

Face stretch - How to Reduce Face Fat? | 5 Diet Hacks & 6 Exercises to Reduce Face Fat
Face stretch facial exercise to reduce face fat

This one is simple yet very effective.  The exercise stretches the face muscles and helps them stay fit and toned. 


Lower your chin and make it just touch the chest.

Pull your cheek muscles with both your hands as shown. 

While pulling the cheek muscles, make sure the skin moves below the cheekbones.

While you are pulling your cheeks with both your hands, make a sound of “Ah”.

Hold on for a few seconds and repeat.

5. Blow a balloon

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Blow a balloon to reduce face fat

Yes, you read it right. In order to reduce face fat naturally, blow a balloon. This method is a great way to reduce that chubbiness from your cheeks. While blowing the balloon, the muscles of your face and neck will work together. This will tone your face muscles naturally.


Take a balloon and blow air into it.

Let the air go and then repeat for at 10-15 times.

6. Chew your favorite gum

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Chew your favorite gum and reduce the face fat

Yes, I just told to chew a gum.Chewing a gum can bring facial movements and makes your face look visibly thinner.  But don’t forget to choose a sugar-free gum.


Repeat chewing the gum just you normally do.

Preferably, do this exercise for a few minutes after meals. [2]

How to reduce face fat for men

For men as well, a proper diet, a few lifestyle changes, and fitness exercises can do the thing. However, I bring to you 4 quick tips to reduce face fat for men.

  • Avoid consumption of alcohol, caffeine, and sugary drinks.
  • Take up at least some form of routine exercise like jogging, walking or cycling.
  • Take care of the foods that might be making your body get bloated.
  • Get a balanced diet with all the main food groups.

Wondering which exercises to follow? Check out this blog on weight loss exercises for both men and women.


7 Of The Smartest Travel ‘Health Hacks’ You’ll Ever Need.

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Natalia Alvarez

Natalia is a student studying Nutritional Sciences and Economics at the University of British Columbia. Natalia became interested in nutrition and medicine while enrolled in the professional program at Goh Ballet Academy. There, she regularly met with Nutritionists to ensure she was eating the right foods to fuel her body and reach the highest level of fitness required.Following dance inflicted injuries, Natalia decided to hang up her pointe shoes and delve into her other passion, the medicine of nutrition.

6 Happiness Hacks

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One of the skills we teach clients is mood mastery —how to choose their mood. All of us have a profusion of moods at our disposal at any given time. So often, we choose negative moods simply because we’ve formed a habit of submitting to their strong presence. We’ve allowed them to take shortcuts to the front of our mind. 

Mood mastery is akin to choosing your attitude. Mood and attitude are separate but interrelated. Mood is how we are feeling; attitude is how we respond to the mood. Choosing our attitude, our response to the mood, is one way we can actively achieve mastery over any mood. No matter what mood we initially experience, our attitude can either reinforce it or cause us to choose another.

Let’s be clear: Choosing a mood is not about reacting to an event or circumstance. Things happen and each of us will have a natural reaction, such as a surprise or anxiety, similar to the way anyone else might react. It is what happens next that falls under the category of choosing our mood. After our initial reaction, we have the opportunity to review that reaction. Then we can intentionally respond with a continuation of it, or we can respond with another mood choice.

Here’s a common example: We’re in our car on the way to work. Maybe we’re running a little late. All of a sudden, the car next to us swerves into our lane, cutting us off. Our reaction is probably one of shock and surprise. It may even be anger—it’s upsetting when we feel endangered or surprised by someone else’s irresponsible action.

What happens next, however, is a choice. We can choose to take a deep breath and back off the bumper of that car, realizing it would probably be a good idea to have a little more room between that driver and ourselves. In other words, we can choose to respond intelligently. But we can also choose to respond angrily. An extreme example of this response is road rage. It begins when the actions, real or perceived, of another driver produce an angry, aggressive response from us. Even if we don’t go as far as experiencing road rage, we can still allow that event to fuel a bad mood. We can choose to react to it by remaining angry long after the fact.

If an event such as getting cut off on the road can generate a day-ruining reaction, it’s not surprising that other, more serious or traumatic events can lead to a sustained bad mood lasting months or even years. Once people understand this, we can work to support them in expanding the moods they choose from.

Here are a few techniques to help you master your mood, regardless of what life presents to you:

  1. Practice gratitude. When confronted with a challenging situation or just a bad mood, instead of dwelling on the negative situation, refocus to think about five things in your life you are grateful for. If you can think of a gratitude directly linked to the seemingly negative situation at hand, even better.
  2. Breathe deeply. Before your emotions carry you away, stop and take 10 slow deep breaths. This will send oxygen throughout your body, physically calming you and putting you in a better state to deal with a situation positively.
  3. Get active. As you probably know, exercise can be a great natural mood booster, triggering the release of mood-improving endorphins.
  4. Go outside. Nature has an amazing affect on our mood, vitality, and overall health. Spending time outdoors and in nature has been proven to boost your serotonin levels and improve your mood.
  5. Help someone. Sometimes the best thing to do when you feel upset, angry, or down is to do something for someone else. Find an opportunity to give of yourself, even in a small way, to help someone. Whether it is opening the door, buying someone coffee, or paying someone a compliment, small acts of kindness can sometimes have a greater affect on the giver than the receiver.
  6. Smile. Even if you have to fake it at first, try anyway.

A good mood allows you to experience life in its fullest. But sometimes it doesn’t come naturally, while unconstructive moods do. To overcome such negative thought patterns, you must go against the flow and strive, even if it seems like you’re paddling against a strong current, to promote optimism, hope, and joy. Once you begin putting good energy out into the world, you’ll be amazed what you’ll get in return.

Gregory L. Jantz, PhD is the founder of The Center • A Place of HOPE and an internationally recognized best selling author of 28 books related to mental wellness and holistic recovery treatment. Excerpts of this blog were taken from Dr. Gregory Jantz’s book Turing Your Down into Up: A Realistic Plan for Healing from Depression.

5 Brain Hacks To Improve Your Learning Process

Today’s guest blogger is Liana Daren.  

If you can learn things quickly then you are blessed with a brilliant asset. There are people, who have the ability to grasp the core concepts behind everything. They are sharp, they learn new techniques and imply them smartly, and they know how to utilize their brains to become powerful. Such types of people definitely have an advantage over those who struggle to learn things quickly.

Every one of us can understand things easily, but unfortunately, a very small number of people are able to utilize their brains effectively. Do you know the reason?  They make the best use of tools that naturally boost the learning capacity of their mind and keep it fresh 24/7. These hacks are more than you can get at any other blog or any other site for that matter.

1)Learn Something New Every Day:

You would be surprised, but the more you use your brain, the better it gets each time. For instance, learning a new language helps your brain understand people with different thinking and mindsets, and you also learn a new way of expressing yourself in front of them.

If you are a marketing enthusiast, learning new trends will keep you ahead of the competition and it will also become the key reason behind your success. Therefore, it’s always good for your brain if you step forward and try different things to keep it fresh and alive.

2)Work Out Regularly:

Do you know working out not only shapes up your body, but it also keeps your brain fit and healthy? The majority of us avoid exercising regularly due to hectic schedules and meetings, but taking care of your brain and body improves lifestyle and reduces chances of short term memory loss.

3)Spend Quality Time With Loved Ones:

 Despite having a busy working lifestyle, we should definitely find some time for loved ones. Following the same life pattern for a long time exhausts the brain and reduces its ability to grasp new things and generate innovative ideas. Therefore, in order to remain sharp minded, you should spend quality time with your family, friends and loved ones.

You don’t need to think too much when your fiancé asks for a dinner date.  Similarly, go out with your friends and spend hours full of fun and joy to rejuvenate the topmost part of your body.

4)Eat Healthy And Hygienic Food:

Eat healthy to stay healthy is a famous proverb, but it’s not just for books. You also need to imply it in your practical life to sharpen your memory. Foods like fish, pulses, fruits and vegetables are the best intakes that help your brain perform incredibly well.

Now, let me tell you a secret ingredient to revitalize the most precious part of your body. Eat dark chocolate! Yes, you heard me right. When you eat chocolate, your brain starts producing dopamine. It’s a compound which helps your brain remember things for longer periods of time. Therefore, whenever you are up for something difficult, keep the packet of dark chocolate beside you so that you can perform it quickly.

5)Split Big Tasks Into Small Chunks:

 It often becomes complicated to remember every important thing when performing a specific task. Therefore, the proven way to complete a gigantic task is to split it into small chunks. I know the majority of people get confused when they are asked to do something they don’t want, but breaking a big task into small steps can help you memorize the key elements and there are more chances that you end up with a positive outcome.

Our brain is a precious gift from God and taking good care of it is in our hands. If you know more hacks to sharpen the brain, feel free to share with us.

About the Author:

Liana Daren takes great pleasure in helping people with finding their passion that ultimately leads them to the right career path. She formulates and promotes students empowerment strategies to incite leadership traits in them. She currently works at Courseworkpoint , a start-up.


Top 10 eLearning Trends For 2015




7 Stress Hacks You Can Use in the Next 5 Minutes

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Source: cloki/Shutterstock

When you get stressed by a deadline, a bad driver, or a tax bill, your brain and body go into “fight-or-flight” mode: Your heart beats faster, you breathe more rapidly, and your muscles tense up. Because the stress response is rapid, you need stress-relief strategies you can engage quickly. There’s no time to have a long conversation with yourself. Luckily, researchers are finding new, simple, and quick ways to de-stress that rely on recognizing the stress response (or worry and rumination response) and activating different brain networks to calm things down.

1. Recognize when you begin to feel stressed.

When you get stressed, your amygdala hijacks the brain into a state of readiness for fighting or fleeing—the fight-or-flight response). This is because the stressors our ancestors faced were more acute and physical (like a prowling lion). When you start to go into “fight-or-flight,” your breathing gets more shallow, your heart beats faster, and your muscles get tense. This response is generally quite rapid and is caused by surges of adrenalin and cortisol coursing through your body. If you practice watching for the first signs of stress (like your shoulders tensing), you can catch the response early in the process, before your brain is completely hijacked.

2. Take a few slow, rhythmic breaths with long exhales.

Slow, rhythmic breathing activates the vagus nerve — a large nerve that travels throughout the body and links your brain with your heart, lungs, gut, and other major organs. The vagus nerve is part of the parasympathetic nervous system, which slows down the fight-or-flight response and takes the body back into a relaxed state known as “rest and digest.” Blood flows from your hands and feet back to your inner organs, since your brain assumes you no longer have to run or fight. To practice slow, rhythmic breathing, breathe in for a count of 5, rest for a count of 2, then breathe out through either your nose or mouth for a count of 6. if this is too difficult, you can begin with a 4-2-4 rhythm and work up to 5-2-6.

3. Describe three things you see right now.

Describe three things you see around you in terms of size, shape, texture, and color. For example, the brown, rough bark of a large tree. This exercise can be done indoors or outdoors. It brings your attention back to the present moment and neutral aspects of experience. This can take you away from your worries and fears about what might happen in the future. It is also a concrete task that can help disengage the default mode network in your brain that gets activated when you’re worrying, daydreaming, or thinking about yourself. Rather, it will activate your brain’s “on-task” network that is inconsistent with rumination.

4. Look at a picture of a nature scene.

Looking at nature scenes can speed your heart’s recovery from stress. In a recent study, students were stressed by having to take a math test and getting feedback (even if not accurate) that they were performing below average. Afterward, researchers assigned participants to one of two groups that either saw pictures of empty pathways and trees or pictures of urban scenes with cars and people. Those who saw the pictures of trees had a quicker cardiovascular (heart rate, blood pressure) recovery following the stressor.

5. Reinterpret your stress as excitement.

Instead of trying to calm down, think about harnessing the energy of your stress chemicals to help you work hard and stay motivated. Think about your passion for the task you are doing or the ideas you want to convey. In one study, those who reinterpreted their anxious feelings as excitement did better on a speaking task and felt more positive feelings about the task than those who tried to calm down.

6. Stand up straight.

Standing upright not only makes you feel more confident, but it actually decreases stress hormones. A recent study in the journal Health Psychology found that people who had a slouchy posture while performing high-pressure tasks reported having more negative thoughts and feelings than those who sat upright. Other studies by researcher Amy Cuddy show that standing with an upright posture increases testosterone and decreases levels of the stress hormone cortisol. This seems to cause people to feel less anxious and more assertive and confident.

7. Clench and unclench your right fist a few times. 

Clenching your right hand activates the left side of the brain, which is more verbal and logical. The right brain is more global and emotional. So, if you feel flooded by fear and anxiety (a right brain function), activating your left brain can prime you to think through the situation in a logical way instead.

If you find these stress hacks helpful, take a look at my new book The Stress-Proof Brain for more mind and brain tools to help you manage your stress or change the way you react to it. Also see my post, Five Secrets to a Stress-Proof Brain

To visit my new website, click here.

For weekly de-stressing tips delivered to your inbox, click here.

Melanie Greenberg, Ph.D., is a clinical psychologist and executive coach in Mill Valley, CA and online. Her expertise is in helping clients manage stress, anxiety, health, and relationships using mindfulness and the power of neuroplasticity.

10 Amazing One-Spoonful Hacks For Weight Loss

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Weight Loss - 10 Amazing One-Spoonful Hacks For Weight Loss

Looking to shed some extra pounds? Then don’t worry- there are many people who struggle hard not only to lose weight but also to manage a healthy weight. Moreover, you don’t have to turn to harmful drugs or diet pills for losing your weight. There are several natural ways to lose weight and here are the top 10 one-spoonful hacks that aid in weight loss by suppressing your appetite apart from providing a healthy amount of nutrients your body needs to shed some pounds. Apart from following a healthy lifestyle and diet regimen, these amazing one-spoonful hacks help in promoting faster weight loss.

Here Are The Top 10 Amazing One-spoonful Hacks For Weight Loss:

One Spoonful Of Raw Honey:

Raw and unprocessed honey contains antioxidants and enzymes that are essential for the body. The enzymes found in raw and unprocessed honey help in stimulating the process of digestion, unlike those processed ones. The digestive enzymes together with a bunch of healthy antioxidants improve your digestive health and helps you in slimming down without much extra effort.

One Spoonful Of Raw Honey - 10 Amazing One-Spoonful Hacks For Weight Loss

One Spoonful Of Ginger:

Ginger is an incredible spice that helps promote weight loss by helping in reducing the body fat. Add one spoonful of ginger to your diet as it helps in promoting weight loss in two ways. The first thing is that ginger helps in improving the digestion process and the other way ginger helps in weight loss is by improving your metabolism rate. It means you will be burning more calories than before, thus leading to faster weight loss.

One spoonful of ginger - 10 Amazing One-Spoonful Hacks For Weight Loss

One Spoonful Of Mashed Avocado:

Avocados are loaded with a rich dose of monounsaturated heart-healthy fats that help in burning off the fat in your body. Avocado is an excellent source of potassium as well. A spoonful of mashed avocado paste will provide you with a good amount of fiber, which helps in keeping you full for a longer time, thus helping promote faster weight loss.

mashed avocado - 10 Amazing One-Spoonful Hacks For Weight Loss

One Spoonful Of Lemon Juice:

Lemons are known to have astringent compounds which could help in promoting weight loss. We have heard that drinking a cup of warm lemon water along with one spoonful of honey on an empty stomach could help in promoting a faster weight loss. Also, it helps in improving your immune system, which is a vital factor for weight loss. Also, the vitamin C found in lemons help in burning off the fat.

One spoonful of lemon juice - 10 Amazing One-Spoonful Hacks For Weight Loss

One Spoonful Of Flax Seeds:

Flax seeds have a good amount of antioxidants and fiber, which are essential for your body for weight loss. The omega-3s found in flax seeds can help in keeping your body able to do its work the way it has to actually do. Add grounded flaxseeds to your cereals and smoothies to improve your daily nutrient dose.

One spoonful of flax seeds - 10 Amazing One-Spoonful Hacks For Weight Loss

One Spoonful Of Thyme:

Thyme is a tasty herb, which is also loaded with vitamins, minerals, and antioxidants that help in protecting the cells of your body to cope up with the stress associated with weight loss. It has diuretic compounds and consuming thyme tea regularly helps in flushing toxins and reducing water weight from the body. Add it to your chicken breast while cooking to pep up the nutrient quotient of the food as it helps spruce up the lean proteins in the food, thus helping promote faster weight loss.

Thyme - 10 Amazing One-Spoonful Hacks For Weight Loss

One Spoonful Of Coconut Oil:

Coconut oil has several benefits and can be used in your regular diet for faster weight loss. Coconut oil contains healthy fats unlike that kind of saturated fats found in cheeseburgers. Add a spoonful of coconut oil to your food while cooking. The rich fats found in coconut oil not only keeps you full for a longer time but also improves your metabolism rate, thus helping burn fat naturally.

One spoonful of coconut oil - 10 Amazing One-Spoonful Hacks For Weight Loss

One Spoonful Of Apple Cider Vinegar:

Apple cider vinegar has several health benefits and adding one spoonful of raw ACV in a glass of water is a great drink that provides lots of nutrients to your body essential to keep it hydrated apart from keeping your blood sugar levels under control. Keeping the levels of your blood sugar stable could help in avoiding spikes that could otherwise lead to weight gain. A research study has revealed that using ACV in your daily routine helps promote a healthy weight loss.

Apple cider vinegar - 10 Amazing One-Spoonful Hacks For Weight Loss

One Spoonful Of Turmeric:

Turmeric is an amazing Indian spice which is helpful in weight loss. It has anti-inflammatory properties and a bunch of antioxidants, which help burn fat. Adding a spoonful of turmeric to your food while cooking not only adds taste to your dish but also helps in promoting weight loss.

One spoonful of turmeric - 10 Amazing One-Spoonful Hacks For Weight Loss

One Spoonful Of Cinnamon:

Cinnamon is an excellent spice which contains lots of minerals and fiber your body needs every day. Add it to your weight loss drink or consume a concoction prepared by adding a tsp of cinnamon and a tbsp. of honey. You can consume it every day for faster weight loss results. Adding a spoonful of cinnamon in your diet could be beneficial in maintaining a healthy weight as well.

One spoonful of Cinnamon - 10 Amazing One-Spoonful Hacks For Weight Loss

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5 Hacks To Optimize Your High-Fat Diet

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I love hearing from and seeing women practically glowing, feeling amazing, and finally reaching—or at least nearingtheir goal weight. This is especially rewarding when they started out very differently: sluggish, not sleeping well, with a history of diabetes or other disease, and a near-zero sex drive.

Within months on a high-fat ketogenic diet, so many of my patients feel and look fabulous. Even their blood work looks better and they are no longer cursing the scales. Studies confirm that a ketogenic diet can create those and other benefits. Originally designed for epilepsy, studies today show ketogenic diets benefit numerous conditions including weight loss, cancer, type 2 diabetes, and energy levels. When you’re in ketosis, you’re not eating enough carbohydrates to provide your body glucose, its primary fuel. Instead, your body shifts to an alternative fuel called ketones, which are derived from fat breakdown. You’re literally burning fat to fuel your brain, heart, and other organs.

Addressing safety concerns and risks of ketosis.

Let’s be clear: Ketosis is not dangerous. Some people still confuse nutritional ketosis with diabetic ketoacidosis, a life-threatening complication of type 1 diabetes. Nutritional ketosis involves the regulated, controlled production where blood pH remains buffered within normal limits. While perfectly safe, ketogenic diets sometimes have drawbacks that can make staying the course difficult. For one, they can increase acid load that shifts urinary chemistry, putting you at risk for problems like kidney stones.

Too many acidic foods create a “chronic low-grade acidosis,” depleting precious minerals like magnesium, calcium, and potassium while adversely affecting your bone health, increasing inflammation, and paving the way for chronic disease. In essence, your body scavenges minerals to balance your blood pH, but with adverse consequences. I saw these and other limitations within traditional ketogenic diets, which is why I created an upgraded version.

Adding alkaline foods to your ketogenic diet.

My plan juxtaposes a ketogenic diet’s many benefits with a focus on alkaline foods. I emphasize testing, not guessing, with urine keto pH strips because what we eat is only a part of what gets us keto-alkaline. Diets fail because the focus is typically on what you eat and how much you exercise. Yet that’s only a few pieces of the puzzle, and the principles in my plan go beyond this limited perspective.

Before shifting dietary focus into ketosis, my patients focus on alkaline-rich foods, eliminating many problems ketogenic diets potentially create like bad breath and constipation, helping them easily stay in ketosis. I also incorporate lifestyle practices like meditation, gratitude journaling, and long walks in nature, which lower your body’s stress hormone cortisol. Once you’re alkaline, you’ll shift into ketosis by eating about 56 to 70 percent healthy fats, 20 to 25 percent protein, and about 5 to 10 percent healthy carbohydrates (mostly alkaline vegetables). Women tend to need the higher end to really stay alkaline while in ketosis.

Taking your high-fat diet to the next level.

In short, this diet is perfect whether you want to reverse or prevent disease, lose weight, break a weight-loss plateau, or any combination of the above! Whether you’re focusing on alkaline foods or doing a traditional ketogenic diet, these five hacks will optimize and upgrade your plan:

1. Bump up alkaline foods.

Those include green leafy veggies like kale, beet greens, spinach, chard, and a great-tasting veggie-blend powder. Don’t forget to drink plenty of toxin-flushing filtered water!

2. Eliminate acidic foods.

You might love alcohol, coffee, and dairy, but they can knock you out of an alkaline state. That doesn’t mean you’ll never eat them again (I love my dark chocolate), but you’ll need to ditch them temporarily as you shift into alkaline territory. If in doubt, check your Keto pH urine test strips to find out if you’re actually alkaline.

3. Be patient with yourself.

I give patients a week to become alkaline (don’t worry: You’ll lose weight while you’re shifting) and then we focus on ketosis. Most patients see results almost immediately, but any lifestyle transformation can require a few days or weeks to adjust.

4. Try intermittent fasting.

Your ketogenic diet can get an instant upgrade with intermittent fasting (IF). I ask my patients to fast 13.5 to 15 hours between dinner and breakfast. They sleep about eight of those hours, so this modified IF version is (figuratively) a piece of cake!

5. Remember that it’s a lifestyle, not a diet.

Beyond just what you do or don’t eat, focus on reducing stress, getting great sleep, increasing movement, having healthy daily bowel movements, reducing environmental toxin exposure, and cultivating positivity. If you want to lose weight and cultivate glowing health, you’ve got to do all of these things, too.

Low libido? Here’s why the ketogenic diet can transform your sex drive.

5 Decorating Hacks For A One-Day Home Makeover

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Your home, regardless of its size, should be a sanctuary from the jumbled noise and anxieties of the outside world. But living a big, bold, inspired lifestyle in a teeny, tiny apartment can be a challenge sometimes. Remember that large spaces are not necessary to ignite inspiration. (After all, think about how many distractions they can hold!) Creating a space that you can truly relax in requires maximizing storage and layout to avoid clutter while still staying true to your personal tastes, dreams, and inspirations.

To create the home of your dreams, start by asking yourself these questions:

  1. What do you need in this space for daily living?
  2. What do you need to make it comfortable?
  3. What do you need for relaxation?
  4. What do you need for inspiration?

Make a list of answers for each one, then compare your lists to the actual contents of your apartment. What objects lie outside these lists? Do you really need them? Consider life without them, and start to declutter and downsize. By focusing on the true purpose of your apartment—and what you need in it to achieve serenity and inspiration—you will take an important step toward creating a more mindful and inspired home.

Once you’ve completed this exercise and cleared up what you really want, these five quick décor tips can bring you much closer to your dream space:

1. Dedicate a space to meditation.

Carving out a dedicated space for meditation may seem like a challenge, especially in an already cramped apartment. But it doesn’t have to be difficult, and it’s oh so worth it. Keeping a dedicated space for meditation will help you make the practice part of your daily life. Choose an area that is removed from distractions (i.e., away from the TV and kitchen) and ideally one filled with natural light. Add a floor pillow or mat, an oil diffuser, and a candle, and you’re well on your way to your own personal Zen studio.

2. Use soothing, harmonious colors to encourage relaxation.

Choosing a color palette with soothing, harmonious colors for your home creates harmony and flow from room to room. Not to mention, coordinated colors can actually make your apartment feel more spacious! Select soft colors like pale blue, beige, or pastel green to encourage relaxation and peace.

3. Connect with nature indoors.

Decorating with houseplants and natural materials can help you create a home that is relaxing and inspiring. Houseplants help purify the air and add life, vibrancy, and color to your décor scheme. Use natural materials like wood, bamboo, and linen in furniture and textile choices. Pinecones, seashells, branches, and fresh greenery are natural choices for decorative accents.

4. Hang works of art that inspire you.

Art is an essential part of any inspiring home. Place it in the focal point of a room where it will catch your eye, and be sure to choose pieces that portray subjects, memories, or dreams that are meaningful for you. Don’t simply buy a piece of artwork because the artist is important or the colors match your space!

5. Make a habit of tackling clutter and mess.

If your apartment is messy all the time, with dirty dishes or mail piled up and laundry strewn about, chances are it won’t feel very welcoming. It’s tempting to tell yourself that you just don’t have time to do the dishes, but this monologue suggests that such chores are beneath you and unimportant. Change your perspective. Take a cue from Buddhist practice when approaching cleaning and cooking: Do it with mindfulness and nonjudgment. Then, sit back and enjoy the peace that comes from a clutter-free space.

Struggling to declutter your space in the first place? Check out how this one small tweak helped one homeowner get rid of 25,000 things.