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beben-eleben:

1.  Tell them how important they are, often.

Here’s a wake-up call for you:  No matter how sure you are of someone’s love, it’s always nice to be reminded of it.

Loving someone and having them love you back is the most precious phenomenon in the world, and it should be expressed as such.  When you truly love someone, be loving in words and deeds every single day.  Don’t beat around the bush.  Be straightforward.

If you appreciate someone today, tell them.  If you adore someone today, show them.  Hearts are often confused and broken by thoughtful words left unspoken and loving deeds left undone.  There might not be a tomorrow.  Today is the day to express your love and admiration.

2.  Communicate your feelings openly.

Your parents may have told you that it’s not what you say but how you say it that counts.  This can be true in a professional setting, but when it comes to your closest relationships open, honest transparency is imperative.

Express how you truly feel.  Say what you mean and mean what you say.  Give the important people in your life the information they need, rather than expecting them to know the unknowable.  Express your fears, tears, doubts and insecurities – let your loved ones experience YOU.  Have the courage to be yourself in front of them.

Relationships flourish when both people are able to share their innermost feelings and thoughts about themselves and each other.  To be fully seen by someone, in raw form, and be adored anyhow, is what love is.

3.  Speak the truth.

As a wise man once said, “I tell the truth because it’s the easiest thing to remember.”  Living through a facade puts an incredible burden on your emotional well-being.  Speaking the truth, even and most often when it hurts, frees mental space and increases your ability to connect with the people you care about.  Keep in mind that a large part of such openness requires taking personal responsibility for your wrong doings.  If you know, for instance, that your actions or words have hurt a loved one, you must immediately admit your faults and face reality.

If you live for the truth now, you will find comfort and peace in the end.  If you live for comfort and peace now by avoiding the truth, you will get neither comfort nor peace nor truth, only wishful thinking to begin, and lasting regret in the end.

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beben-eleben:

Skinless Chicken

Poultry is high in protein, the most satisfying of all of the macronutrients. “Protein takes longer to digest than fats or carbohydrates,” Stubbs says. Studies also indicate that protein generates more satiety signals than other macronutrients. Choose skinless versions to keep the fat content down. 

Lean Meat

Although slightly higher in fat than chicken, lean cuts of pork and beef offer concentrated sources of protein. Plus, much of the muscle tissue in lean meat consists of water, making them incredibly satisfying. Just watch your portions. One serving is 2 to 3 ounces—about the size of a computer mouse—and you shouldn’t exceed 6 total ounces in one day, according to the American Heart Association. Lean cuts of beef include tenderloin, sirloin, round, and chuck; tenderloin, chops, and leg are the least-fattening pork cuts.

Fresh Fish or Canned Tuna in Water

Turns out what’s good for your heart is also good for your waistline. Fresh fish like tilapia, cod, and haddock, as well as canned tuna in water, are high in protein and virtually fat-free, Stubbs says. Just be careful with condiments—stirring in oil or mayonnaise can quickly turn your healthy food into a fat bomb. 

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