"Foi tudo tão lindo enquanto durou. É dificil adimitir, mas o “nós” acabou"

“Foi tudo tão lindo enquanto durou. É dificil adimitir, mas o “nós” acabou”

- Mayre Y. (via citacoes-do-amor)

via @notiun

"the most common lie is that which one lies to himself; lying to others is relatively an exception."

“the most common lie is that which one lies to himself; lying to others is relatively an exception.”

- nietzsche

by cerith wyn evans (+)

by cerith wyn evans (+)

Fat Girl Was Forced To Buy Two Plane Seats Because Of Her Size, After This She Lost Half Her Body Weight (15 pics)

Amber Rose, 24, from Harpenden, England weighted 158 kg (350 pounds) and was even asked to pay for two plane seats as she couldn’t fit into one. Moreover, once she was asked if she were pregnant. That was the last drop for Amber and that’s when she decided to ditch the takeaways and greasy foods and hit the gym. Thanks to her hard efforts she slimmed down to the size 8 after losing 82 kg (182 pounds) overall. And to reach her dream bikini body she had to spend $11,500 for a tummy tuck to remove excess skin.

Abandoned 2 Year Old Nigerian Boy Who Wandered For 8 Months Alone Has Finally Found A New Home (11 pics)

This little boy’s name is Hope and he has a heartbreaking story but with a happy ending. He was abandoned by his family who thought he was a ‘witch child’ when he was 2 years old. He wandered for 8 months alone, got sick and almost starved to death until Danish aid worker Anja Ringgren Loven found him on January 31 and began his treatment.

Hope was suffering from malnutrition and worms

After only 8 weeks, Hope made an unbelievable recovery.

Danish aid worker Anja found him on January 31st and named him Hope
0

Thanks to Anja, he began to receive medical attention

Ultimate Guide: Self-Help Tips To Deal With Depression

It’s been estimated that nearly 350 million people in the world suffer from depression and almost 80% don’t receive any treatment – that’s a lot of people dealing with depression on their own. It’s a belittling misconception that people who suffer from depression are just feeling sad or are mentally weak. New research has found that depression is actually a kind of brain damage which backs up the fact that it’s not something people can just cure or ‘get over’. Dealing with depression means dealing with a constant cycle of sadness and hopelessness and it can feel never-ending. It can leave you with a lack of drive and energy to take the necessary larger steps you need to make yourself feel better.

There are smaller and more manageable steps you can do on a daily basis that can help you self-manage your depression – they are by no means an attempt at a cure but they can help alleviate the feelings of despair and darkness that seem to take over so easily. It’s important to acknowledge that you may be suffering from depression and taking some steps towards a lighter path will help with your overall outlook on life.

Acknowledging Your Depression

The first step is to recognise that you are suffering from depression. Admitting that you’re suffering from depression does not make you a weak person; in fact it’s the opposite. Acknowledging that you may have depression will allow you to attempt ways to deal with it whether with professional help or through self-management.

• Accept The Depression In Your Life

Accepting that you have depression will allow you to be able to do something about it. Hiding it away or putting it down to a bad phase in your life will only allow it to spiral out of control. Having depression is not something to be ashamed of and the sooner you realise this and admit that you may have it, the sooner you can deal with it.

• Understand That You Can Help Yourself

It’s important to establish that your actions will help you with your depression. You don’t have to allow things to happen to you – you have the power to control what happens to you. Although this can feel hard to imagine at times, there’s great power in your steps to help yourself.

• Every Little Step Helps

Depression can leave you feeling helpless and worthless. Thinking of actions to help yourself can seem overwhelming but it’s not big, grand actions that you need to make happen. Breaking actions down into small daily steps can seem less less daunting and greatly relieve symptoms of depression plus they don’t always need a lot of time or effort to achieve. Keep that belief that every little step is helping you in a positive way.

Establishing An Exercise Routine To Deal With Depression

When you suffer from depression you can find it hard to motivate yourself to get out of bed let alone think about exercising but exercise is crucial for helping you deal with depression. Exercise has been found to be as effective as antidepressant medication as it increases energy levels and decreases tiredness. Studies have shown that exercise protects the brain from depression so it can help prevent further depression from developing. It doesn’t have to be a hard, sweaty workout but just getting out and moving will really help with your mindset and perspective. Releasing those endorphins can do much more than we realise – they reduce stress and tension so have an all-round positive effect on depression.

• Go For A Walk

A really simple and effective way to deal with depression is to take a walk. If you find it difficult to find motivation for an exercise routine then walking is a great way to fit this into your daily life. Getting out in nature can have a healing affect and breathing the fresh air will have a big impact on our brain’s oxygen levels allowing you to have clearer thoughts. If you have a dog or can borrow a dog from someone else this will be a great incentive to walk and for longer.

• Cardiovascular Exercise

This is something you can build up to. Establishing a walking routine is a great place to start and once you think you’re feeling the benefits you can decide if doing more cardiovascular exercises is something you want to pursue. Running, cycling and swimming are great exercises to get into but it’s important to find one that you enjoy and will want to stick with. Establishing a routine and setting goals will help with motivation and train your brain to see hope and achievement.

• Small Movements

If walking and running seem too much of a step for you then just finding moments to move around are beneficial. Park your car further away so you have to walk for a little bit, take the stairs instead of the elevator – anything that prevents you from being still for too often. Getting your body moving, no matter how small, is good for your mind and you will find that it will help you to feel a little less low.

Establishing A Healthy Diet To Deal With Depression

What you eat has a big effect on how you feel. Establishing a healthy diet can help relieve symptoms of depression and together with exercise can combat your depression greatly. Eating the right foods can boost your mood and help you feel less tired and depleted. When you have no motivation it can be easy to reach for the convenient, junk-filled foods but these can be a hinderance to your depression as it has little nutritional value and causes further unnecessary fatigue.

• Cut Back On Sugar And Carbohydrates

Sugar and carbohydrates are common foods to reach for when we need comfort. Cakes, biscuits and breads are full of refined sugar and carbohydrates which can leave us feeling lethargic which can add to other symptoms of depression. It can also lead to a crash in mood as our blood-sugar levels drop dramatically.

• Superfoods And Vitamins

There are certain foods that help with boosting our mood including bananas, nuts, omega-rich fish, brown rice and spinach as well as many more. Complex carbohydrates such as whole-grain foods can boost serotonin levels without the crash that we get with simple carbohydrates. Considering taking extra vitamins and supplements including complex B-vitamins and folic acid will be beneficial. Vitamin B deficiency in particular can trigger depression or alternatively you can eat foods rich in vitamin B like eggs, green leafy vegetables and chicken.

• Eat At Regular Intervals

It’s really important that you keep fuelling your body. Going for too long without food can cause irritability and low blood sugar levels which can cause mood swings. Make sure you try to eat a healthy meal or snack every 3-4 hours. It can be tempting to reach for the junk food but try to make a conscious decision to pick something healthy and beneficial.

Managing Your Negative Thinking

Depression ultimately changes the way we think about ourselves and the world around us. It can darken thoughts about the past, present situations and the future. The key to managing negative thoughts is not to just think positively and they’ll go away but rather to gradually introduce a different way of thinking that will encourage a slightly different mindset.

• Recognising Negative Thinking

The first important thing to do is recognise your negative thoughts. There are different types of negative thoughts that can foster depression and recognising them is a great first step in starting to combat them. Thoughts such as emotional reasoning where you believe your negative thoughts are reality, for example believing you’re worthless. Overgeneralising is something that people with depression often do – holding on to a negative experience and believing it will continue to be like that. Self-blaming, jumping to negative conclusions by false assumption and ignoring positive events are all different types of thinking prone to someone with depression.

• Avoiding Isolation

When we’re depressed we have a tendency to want to withdraw and be alone but isolation from others is more likely to create negative thinking because we are further separating ourselves from reality. Connection with others is a basic human need and studies have shown just how important social interaction is when it comes to our happiness. Even if you don’t feel like it, it’s important to cultivate relationships with family and friends – they will be your support network. Just finding someone to trust and talk to every now and then will help stop the tendency to withdraw.

• Shifting Your Perspective

Shifting your perspective is not changing your thoughts from sad to happy, it’s allowing yourself to see something in a different light. It’s about thinking outside of yourself. When we’re hard on ourselves it becomes a way of thinking but try asking yourself would I say something so harsh to someone else? Changing your perspective is about learning a different way to see things and getting your mind to realise that there are other sides to a problem. It’s about cultivating gratitude for the small things that we have whether that’s food, hot water etc. There are many ways to change our perspective that can help fight off those negative thoughts. Trying to gently shift your mindset will help you on your journey to managing your depression.

Featured photo credit: De Visu via shutterstock.com

The post Ultimate Guide: Self-Help Tips To Deal With Depression appeared first on Lifehack.

from Lifehack http://ift.tt/1RVOC2V

Ultimate Guide: Self-Help Tips To Deal With Anxiety

Feeling overly anxious can be a massive hindrance to your daily life. It’s especially hard to control because once the anxious thoughts are implanted in our minds, the fears, ‘what ifs’ and worst-case scenarios can start to spiral out of control. Our sleep gets disrupted, our health can deteriorate and it can stop us from living our lives the way we’d ideally want to. In a word, anxiety can be paralysing and it can grow from small thoughts and doubts to big fears.

Learning to deal with anxiety can be hard but if you feel that you’re at a stage where you want to do something about it yourself then this guide will take you through some daily tips that you can do to relieve your anxiety and gain back some control for your life. Dealing with anxiety isn’t about just thinking positively, it’s a gentle process to train your mind to be more calm and to rein in the feelings of fear which are only created in your head.

Worrying is very hard to stop because it’s probably been a lifetime pattern of thinking that’s become almost automatic. If it’s something you’re prone to doing and have done for a long time, it may have just become a mechanism that you use to almost protect yourself – you’ve unconsciously trained your mind into immediately seeing the negatives and the problems in a situation rather than the positives. Gaining new perspectives as well as changing lifestyle habits and adopting techniques can help you on the way to curbing your anxiety issues.

Stage 1: Getting Perspective On Your Worries

Your beliefs are only in your head. It’s important to realise this because most of what’s going on in our minds aren’t reality. If you have fears and doubts they only exist because you’ve allowed them to and that doesn’t mean they’re real on the outside. If you really start to train your mind to think that irrational thoughts are just that, then you can start to ignite a different way of seeing your problems. Curbing anxiety starts with the mind, your perspective and the way you choose to see everything so here is the best place to start.

• Ask Yourself ‘Is It Possible To Solve The Problem’?

There’s a difference between worrying and problem-solving. When we worry we believe that we are dealing with the problem because we temporarily detach from the emotions when we worry about it therefore it actually becomes a type of distraction. In this space we aren’t finding a solution we are just prolonging it in our minds. Instead of worrying, try intentionally thinking of a solution. If you find a solution then you diminish the worry you created in the first place.

• Gaining Perspective

Combating anxiety issues is mainly down to perspective. Worrying allows us to get a screwed up version of the problem and can even create a problem that wasn’t there in the first place. It’s really important to distinguish between solvable and unsolvable problems to reduce your amount of worry. Most of our problems can be solved possibly easier than we think so consciously trying to gain new perspectives and shifting our mindset will help deal with anxiety issues in a constructive way.

• Challenging Your Anxious Thoughts

The problem with suffering from anxiety is that we tend to believe our thoughts are fact. Challenging your thoughts is a way of not letting your mind give in to them and gaining some control. It’s good to get into the habit of examining your worries and anxieties and questioning them – we are so used to letting these thoughts runaway that they are never confronted and dealt with. Ask yourself some questions like what’s the likelihood of what I’m scared of actually happening? What evidence is there that makes this worry true or not true? Is there a better way to perceive this problem – a more positive one? Really try to challenge your thoughts and get your mind to think differently about them.

Stage 2: Lifestyle Changes To Deal With Anxiety

There are many changes we can make in our daily lives that can contribute to less worry and anxiety. Creating and obtaining a healthy lifestyle can set us up to deal with anxiety better and more effectively. What goes on in our mind can transcend to the rest of our body and can start to take its toll.

• Creating An Exercise Routine

As for a lot of stress and anxiety issues, exercise is a wonderful and necessary way to combat them. It’s so effective that in some cases, it has known to calm a person’s anxiety entirely. Releasing endorphins and getting the blood and oxygen pumping naturally clears your head of thoughts and allows your brain to relax. Getting rid of the tension caused by too much worry and stress will only serve you when it comes to the way you deal with thoughts of anxiety. After a good cardiovascular workout the benefits continue for hours and feeling good and positive from the workout will decrease significantly the negative thoughts and ideas that generate in your head.

• Relaxation At Home

It’s important to create a haven where you can ideally relax and escape from your worries and anxieties. Doing the things that relax you like a hot bath or shower, listening to calming music or reading books is crucial if you’re an overly-anxious person. Taking time out to sit quietly and do the things you love and make you happy will have a great effect on calming your mind. Often we forget to do these things or we bring home the anxieties of the day continuing the cycle. If you can try to break that cycle and just put time aside in your sanctuary even for 30 minutes to an hour, your body and mind will reap the benefits.

• Eating Healthily

There are many foods that can help and hinder your anxiety. Make sure you avoid alcohol, caffeine and sugar which are anxiety-inducing and can increase periods of worry. Many foods high in anti-oxidants help enhance your mood especially cranberries, blueberries and blackberries. Also include any food high in magnesium as lack of magnesium can trigger anxiety – oily fish, nuts, seeds and leafy green vegetables are a great addition. Caffeine-free tea like Oolong contains GABA which is an amino acid that helps with calming the nervous system and promotes sleep. It’s important to get a wide variety of healthy foods and supplements that promote a nutritious body and mind that will help you deal with anxiety more efficiently.

Stage 3: Mindfulness Techniques To Deal With Anxiety

Since our mind is the number one culprit in worry, anxiety and stress, it makes sense to target the mind and create a calming influence on it. Suffering from anxiety means that we are not living in the present moment but rather worrying about something in the past or the future. It’s important to focus on the present – the here and now – to gain perspective. A calmer mind will equal calmer thoughts so it’s really important to focus on learning mindfulness techniques. These techniques are a wonderful way to train your mind to think differently, and again, can give you greater perspective in your world and the outer world.

• Practising Meditation

There is so much research about how effective mediation is when it comes to anxiety and the stress that it causes. Regular mediation practice has been found to calm the body and the mind, reducing blood pressure, improving immune systems, enhancing mood and therefore reducing depression – so many benefits from just a simple routine you can do on a daily basis. Meditation will train your brain to focus which is a great skill to develop when you suffer from anxiety; it will reduce the stress you feel around problems and allow you to see problems more clearly.

• Breathing Techniques

Breathing techniques are a great way to counteract stress and anxiety. When we’re stressed and anxious we tend to make shorter and sharper breathes which results in an imbalance of oxygen and carbon dioxide in the body. When we breathe deeply and calmly, we are sending more oxygen to the brain which allows us to relax, calm down and see things more clearly. When you find yourself feeling particularly anxious then stop and breathe deeply letting the breathe out slowly – doing this several times will help you reset.

• Yoga And Mindful Walking

Two great mindfulness practices are yoga and mindful walking. Yoga incorporates mediation with good stretching positions that are beneficial for your mind and body. It helps you to be mindful and relaxed helping to calm your thoughts and worries. Another great habit to have is mindful walking which involves taking a walk and focusing on your breathing, how your body is moving and taking in your surroundings. It’s a great way to train your mind to think about the present moment rather than be living in the worry of the past or the future.

Stage 4: Further Practical Techniques To Deal With Anxiety

Sometimes you just need techniques that you can pull on when you’re feeling the anxiety levels rising up. These are handy to have when you feel overwhelmed.

• Repeating Your Worry

This may seem counterproductive but experts say that repeating your worry over and over will cause you to get bored of it. When we adapt to something we become more comfortable with it so when you find yourself feeling anxious about something in particular then deal with it head-on by thinking about it and thinking about it and thinking about it! Eventually your brain will get sick of it or bored and the thought will start to become less and less.

• Setting Aside A Particular Time To Worry

Let’s face it, we are never going to get rid of our ability to worry. It’s quite ingrained and all of us worry to some degree. The problem with having anxiety issues is that we tend to worry all the time. They crop up here there and everywhere; our brain wanting to stew over them there and then. This can take its toll on our mind and our body causing fatigue and tiredness which just adds to stress and more worry. Try setting up a particular time to process your worries preferably at the end of the day. Write them down when they come up and set it aside to think about later. The beauty of this is that you’ll find a lot of your worries won’t exist anymore by the end of the day – and if they still do then your worry time can deal with it.

• Making Peace With Time

The problem with anxiety is that time can feel like it’s running out or slowing down. Things can feel like an emergency or that you’re waiting forever for something to happen or not happen. Try to make peace with time in that most of our worries either never materialise or float away eventually. Remember how many times a problem never turned out to be a problem; that emergency was never an emergency. Stop and ask yourself if you’re really going to be worrying about this in the next hour, day, month or year? By doing this you can put less significance and importance on what’s causing you the anxiety.

Featured photo credit: Ed Gregory via stokpic.com

The post Ultimate Guide: Self-Help Tips To Deal With Anxiety appeared first on Lifehack.

from Lifehack http://ift.tt/1RVOEri

10 Amazing Tips On How To Eat Healthy

Learning how to eat healthy is something many people are interested in but also something that all of us have been frustrated with at some point in our lives. I’m sure you’ve wanted to throw your hands up at some point, and who could blame you? With all the advice out there surrounding dieting and learning how to eat healthy, it’s inevitable that we end up confused at some point or ready to give up. However, when it comes to eating healthy, sometimes we need to take a step back from the diet books, trends, and just keep some basic principles in mind. We also need to remember why eating healthy is important in the first place.

Why Healthy Eating is Important

A healthy diet filled with real food can mean better blood sugar levels, a longer life, better focus, less risk for disease, a healthier heart, better digestion, and a naturally healthy weight that we don’t always have to feel the need to manage. However, the term healthy eating means many different things to just about everyone and not one set meal plan will work for every single individual out there.

I’m a nutritionist who has experimented with a variety of diets, studied nutrition for over 10 years, and worked with clients from across the country. Here are 10 Amazing Tips on How to Eat Healthy that I advise to everyone I know and practice myself on a daily basis:

1. Always Start With Fresh Food

Fresh foods and produce should be a part of every single meal you eat. Going all day and subsisting on diet bars, shakes, fast food, and caffeine will set you up for nutritional deficiencies and leave you unsatisfied.  Select one, two, three or more produce items to add to each meal you eat, and remember that vegetables, greens, and fruits contain vitamins and minerals that other foods don’t offer. They also help hydrate us and satisfy us despite that they’re low in calories.

Experiment with different produce options at each meal to see which ones you enjoy the most, and don’t be afraid to try new things!

2. Listen to Your Hunger

This may sound obvious, but most people miss this key part of the puzzle. If you’re hungry, eat. If not, don’t eat. While you should not go over 5 hours during the day without eating when you have a busy schedule, if you’re not hungry when you first wake up, wait until your body tells you it’s ready to eat. Have lunch at the time your body tells you it needs some mid-day fuel. Come dinnertime, don’t feel as though you need a huge meal to unwind after a long day or feel as though you need to restrict portions if you’re a little hungrier than others some nights.

Fill your plates with fresh foods and listen to your body’s hunger signals. This is one of the most important parts of maintaining a healthy mindset around food, relationship with your body, and a healthy metabolism for life.

3. View Food as More Than Calories

There are plenty of low-calorie diet items you can buy at the store these days, but packaged diet foods are not the key to living and eating healthy. Yes, calories do matter and just because quality calories are better than processed calories, it doesn’t mean you can overeat and stuff yourself. However, food is more than calories, and it’s ten times better to eat 200 calories from fresh foods and clean sources of protein than it is to eat a 100 calorie snack pack for lunch.

Give your body real food and learn to view food as more than calories. If you’re listening to your hunger signals, everything else will eventually take care of itself.

4. Remember the Importance of Blood Sugar

Your blood sugar can make or break your health. Refined carbohydrates like refined grains and all added sugars can spike blood sugar levels and lead to health issues like Type 2 diabetes or weight gain. When you eat each meal, keep your blood sugar in mind. Insulin spikes when we eat, and to keep insulin working properly, we need a balanced intake of lean protein, fiber, and some healthy fats. Think veggies, greens, lean protein, and moderate intake of fruits and healthy fats. If you tolerate grains, always go for whole grains like oats or quinoa for optimal blood sugar levels since they digest more slowly than processed carbs like bread or cereal.

Here are 10 powerful foods that are great for blood sugar levels.

5. Skip Sugar

Many people believe that sugar is harmless, however, I’m not one of those people. Refined sugar—and even many natural, added sugars—usually lead to overeating as well as blood sugar issues. They also age the skin and trigger overeating or more sugar cravings. This doesn’t mean you can’t enjoy your birthday cake or dessert on Thanksgiving, it just means that sugar in most all forms should not be a part of your healthy eating routine.

Throw out the packaged foods with added sugar and learn to read labels. There are over 57 hidden names for sugar that can appear on a label, so once again, fresh food is always the best choice when planning your meals. Natural sugars from fruit are fine in moderation, and if you need some sweetener for your coffee or desserts, try liquid stevia which is more natural than artificial sweeteners and free of calories.

6. Remember Fat is Not the Enemy

Dietary fat is something that most of us have been confused about. I’ve eaten a low-fat diet and a high-fat diet and neither felt so great in my body, however, I know many people that thrive on both styles of eating. No matter what way works for you, we need to remember that fat is not the enemy. Fat can satiate the body, keep the hair and skin healthy, and it also boosts mood and energy when we eat it in the proper amounts for our body. We don’t need to eat a stick of butter a day or tons of coconut oil to get enough fat, but we do need some sources of fat in our diets to thrive.

Focus on adding a little fat to each meal and see how you feel. Many healthy foods like wild salmon, avocado and eggs have fats as do sources such as flax, chia, hemp and a variety of nuts and seeds. My personal favorite sources of healthy fats are raw coconut butter, ground flax, and the occasional local egg. See which ones work for you, and don’t fear fat—it can be your friend!

7. Keep it Simple

One thing that really helps most people I work with as well as me personally is to keep things simple. There’s no need to eat a different meal every single night or feel the need to spend an hour preparing it. Keep your meals simple and stick to the lean protein, fresh produce (veggies, greens, and fruit), and healthy fats at each meal. Experiment with whole grains and legumes as well which can be healthy options if your body tolerates them. Rotate your favorite meals through the week, and take advantage of kitchen appliances like a blender and slow cooker for quick meals and easy meal prep each day.

Remember, real food can be simple and quick to prepare. Don’t overcomplicate things!

8. Eat Mostly From Your Fridge

A pantry can be your best friend for storing canned items and some others like whole grains or herbs and spices, however, most people eat out of their pantry and their fridge is always bare. Your fridge should be what you eat from the most, but this doesn’t mean you should fill the fridge with processed foods or fill the freezer with frozen pizza.

Focus on filling the fridge with fresh foods, not reaching in the pantry when you’re ready to eat each meal. Skip the cereal, bars, and processed options which all usually have added sodium, processed fats, and added sugar. Ready-made foods are not as nutritionally dense as fresh foods are, so attempt to quit reaching for them every time you’re hungry. When it comes to condiments, they can be fine to add to fresh meals to make things more interesting. Just be mindful of the sodium, fat and sugar content in each one you buy. Some good options include mustard, hot sauce, no salt seasonings, and apple cider vinegar.

9. Purge the Pantry

Speaking of the pantry, do a little pantry purge. Make it a goal to only have whole foods in your pantry such as canned tomatoes, beans, lentils, whole grains, herbs and spices, and maybe some jars of nut butter (refrigerate after opening). Get rid of the chips, canned soups and sugary cereals, and donate those or throw them out. You’ll feel so much better without them in your life! Remember that processed foods are not the key to eating healthy. While they’re fine on occasion, they aren’t the solution to long-term health.

10. Remember that One Size Doesn’t Fit All

One of the best pieces of advice I can give to anyone is to remember that one size doesn’t fit all when it comes to health and what diets work best. All of us would benefit by eating less processed foods, eating as many plants as possible, eating a variety of nutrients at each meal, and being mindful of where we get our protein. However, after that, we need to remember that what works wonderfully for our parents, significant other, or best friend may not work for us. Just because someone you know thrives on one style of eating doesn’t mean that you will.

At the end of the day, our individual hormones, current health issues, our activity levels, gut health, sleep habits, and stress levels all affect our health just as much as food. Many of us will need more of certain foods while others will need to eat completely different diets. One size doesn’t fit all in the jeans department or the food department. Keep that in mind, choose real food, and do the best you can.

For more tips on how to eat healthy, here are 20 foods you can fill your fridge up to help you get started, and here are some tips for eating healthy on a budget.

Featured photo credit: Tella Chen/Flickr via flic.kr

The post 10 Amazing Tips On How To Eat Healthy appeared first on Lifehack.

from Lifehack http://ift.tt/1RVOC2J