Benefits of Drinking Nut Milk

Why consume nut milk?

raw almond nut milkThere are many benefits of drinking nut milk. Free of cholesterol and lactose and rich in vegetable protein, nut milks are suitable for people who follow a specific diet, due to lactose intolerance, hypercholesterolemia or, vegetarianism, for example.

Plant milks are naturally rich in minerals, vitamins and unsaturated fatty acids that have a positive impact on lipid levels in the blood and therefore have significant effects on cardiovascular function.

Most nut milk such as hazelnut or cashew is now fortified with vitamins and minerals which makes their nutritional value very high.

Calcium is very naturally present in these beverages and may sometimes be added in the preparation of plant milks, although they are for the most part already made. In general, plant milks are not recommended for infants because they may cause deficiencies in animal protein.

Nut Milk and Infants

The Canadian Paediatric Society and Dietitians of Canada, points out that infants during the first six months of life, “cow’s milk, evaporated milk, goat’s milk , soy milk, rice drinks and all other types of drinks are not an appropriate milk replacement. ”

This also includes milk made from almonds. The statement also says that “these drinks, whether fortified or not, cannot replace during the first two years, breast milk, infant formula or pasteurized whole milk.”Based on nutrition, breast milk is recommended as the top pick for infants versus alternative milk.

Some infants are however allergic to cow’s milk, approximately 2 to 3% of them. The use of substitutes is sometimes necessary but vegetable milks are not necessarily a suitable alternative.

The National Institute of Public Health states that “drinks enriched with soy are not suitable for infants. There are incomplete and very few nutrients in soy based milk compared to breast milk or infant formula. Since babies grow very quickly, they need a complete and balanced diet. These drinks may affect the proper development of your baby. Soy beverages contain less calories and fat than whole cow’s milk at 3.25% fat .This is why it is recommended to wait until your child reaches the age of 2 years before offering soy beverage. ”

Before substituting with cow’s milk or formula it’s always a good idea to talk with your doctor for the best recommendation. There are specialty formulas and other options available even for babies who are lactose intolerant.

Penile Papules Natural Treatment

Whatever You Do, Don’t Pick Your Penile Papules

It is any mans worst nightmare to wake up and see their penis covered in tiny white bumps, Penile Papules. Apart from the obvious, embarrassing and confidence shattering, Penile Papules can end up scaring you for life.

It is a common thing for guys to go into denial when anything is wrong with their “pride and joy” and so some guys will attempt to pick or scratch off the Penile Papules. This is definitely NOT a way to Cure Penile Papules and in many cases will actually make things worse. Apart from it been extremely painful it will end up scaring your penis which is something you will have to deal with for life.

For some it may appear scratching the Penile Papules is clearing it up when in actual fact the condition is recurrent meaning they will come straight back leaving you in a worse situation than you were already in, Penile Papules + scarring. The other problem picking at it can lead to is infections which will end up been far worse than having Penile Papules in the first place.

Tea Tree Oil For Treatment of Penile Papules

A somewhat effective treatment to Cure Penile Papules is the use of Tea Tree Oil. Tea tree oil is an inexpensive oil which is well known for its antiseptic, anti-fungal and antimicrobial effects. The oil is commonly used in the treatment of infections, cuts, burns and in some cases acne. In order to Cure Penile Papules with tree tree oil you must first wash the infected area with soap and then dry the area thoroughly. take a cotton swab and apply the tea tree oil to the area, repeat this 4 to 5 times a day depending on the severity of the condition. This treatment may last for months before you are rid of the Penile Papules.

Using Castor Oil to Cure Penile Papules

This method involves applying Castor Oil to the affected area for 3 to 4 times a day depending on the severity of the condition. This treatment will generally last longer than a week. For the treatment to be most effective you must wash the infected area with warm water and an antibacterial soap. Completely dry the area before applying the oil and be generous with the amount you use to increase the chances to cure the penile papules.

Weight Bench Workouts

Weight Bench Workout Guide

weight bench workoutA weight bench refers to a long and flat weight training apparatus that has a padded bench on a durable steel frame support. Most weight benches are characterized by a heavy duty upper support for housing a barbell. There are also movable weight benches with no supports that are easier to transport. There being many bench types, it is possible to work out a majority of muscle groups. Below is a simple weight bench workout guide that indicates the types, functions, effects and considerations of each weight bench workout.

Types of weight bench workouts

The most common weight bench workout is the bench press. Other types of weight bench workouts include; lying triceps extensions, pullovers, seated shoulder presses, push-ups and step-ups. It is possible to get a proper body workout on a weight bench using dumbbells, weight plates and a barbell because the bench offers you enough versatility.

How to do each weight bench workout

Exercises such as bench presses, pullovers and triceps extensions are all done using a face-up position on the weight bench. To do exercises such as; pullovers, you need to hold a barbell above your chest in a straight position with your hands shoulder-width apart and your elbows slightly bent. Once the barbell is in position, you should then slowly lower the barbell down in an arcing motion and then move the bar up again to your starting point. You should then repeat the process all over again. Step-ups on the other hand are done by stepping on the bench on and off with both feet as you hold dumbbells with both hands. Push-ups can be done with hands on the bench as the feet rests on the floor or vice versa.

Weight bench exercise effects

Each weight bench exercise targets a certain muscle group. Sometimes one exercise can exercise more than one muscle group. Such exercises are commonly known as compound exercises. These are very beneficial exercises when you want to build mass. For instance, a dumbbell bench press works out the shoulders, chest and triceps all at once. Other examples of compound exercises include; step-ups, pullovers and shoulder presses. Exercises such as step-ups work well for quadriceps, hamstrings, glutes and calf muscles.


Standard weight benches are the most popular for doing weight bench workouts. You can however consider other bench types such as the inclined and declined benches which are good for working the body out from different angles. Also, there are adjustable weight benches which are good for doing inclined presses. Depending on the exercise you want, you should choose a suitable bench type.


When doing weight bench workouts, it is important to be cautious. For instance, when doing bench presses, it is important to ask for assistance in order to avoid injury. Having someone help you do your bench presses is good especially when maneuvering heavy weights above your chest and head because it reduces the risk of the weight falling and hurting you once you become exhausted. Most people hurt themselves doing bench presses alone thus assistance always comes in handy.

White Spots on the Penis

Help I have White Spots on the Penis!

white spots on the penisI know it can be quite a shocker to discover something going on down there that shouldn’t be. Finding white spots on your penis can be a major cause for alarm, but in most cases it’s really not much to worry about.

White spots on the penis are actually quite common and affect quite a bit of men. The most common cause of these spots is something called Fordyce spots.

There is one natural method for getting rid of these white spots that is guaranteed to work. It’s not risky like laser therapy, and won’t break the bank either. You can find out more by checking out this article on getting rid of Fordyce spots.

In the meantime, it’s a good idea to talk with your significant other or sexual partner about this issue. It may be uncomfortable to discuss but it’s best to be open and honest and provide information about it so they don’t feel like they are in jeopardy of catching something.

What are Fordyce Spots?

Fordyce spots are white spots on the penis shaft, though women can get them on the female genitalia as well. In fact, both men and women can develop these white spots on several areas of the body. The most common spots are of course down there, eyelids, lips, and the inside of the mouth.

These spots are not an STD and are not contagious. Hopefully that sets your mind at ease a bit. They are also generally not painful. They don’t pose any health risks though they can affect self esteem for sure. So what exactly are they?

These little white spots are the buildup of sebum or a greasy fatty like substance. This buildup usually comes out through hair follicles and goes unnoticed. In fact, the sebum serves the important purpose of naturally moisturizing the skin.

When it gets trapped, the results are little white spots on the penis or other areas of the body. The natural reaction is of course to flip out and assume the worst. I recommend going to the doctor to confirm you do in fact have Fordyce spots and not some form of sexually transmitted disease.

Can these White Spots be removed?

If you go to the doctor’s to have them removed, you are most likely going to be told there’s not much they can do. Actually, there is, it’s just risky. A common method for getting rid of these spots is laser therapy or surgery that involves exposing the spots to extreme cold.

Both of these methods are considered high risk. And because the spots don’t pose a risk, insurance companies will not pay for the procedure.

I know the sinking feeling when you are given this information. Nobody want go around living with these little white spots on the penis. It can cause relationship issues as well as interpersonal issues such as social anxiety and even depression.

Remember, these spots cannot be passed on to others. There are some theories which allude to the fact that they may be hereditary. But they are not a disease and cannot be passed through intercourse.

Pedometer and Weight Loss


How to Use a Pedometer to Help with Weight Loss

It is not a surprise to find a lot of people paying more attention to their weight these days especially when healthy living is fast becoming a trend around the world. Aside from hitting the gym, they also do exercises at home and even cut back on the food they eat to keep their weight to a minimum. However, with their busy schedule at work and taking care of their family, watching their weight has taken a back seat in their plans. What happens is that they are forgetting their goal to lose weight. The question now is whether there is anything they can do to boost their body’s metabolism to help them control their weight.

Well, there is actually a very cheap tool that can be used to help you keep with a weight loss program of your own and this is the pedometer. The main objective of a pedometer is to count the number of steps you take in a day. All that you have to do is to attach it to the waistband of your pants or if you will get the watch type, strap it to your wrist so you will be able to monitor how many steps you take every day. Your goal should be able to walk 10,000 steps on a daily basis.

Walking may not be your idea of an exercise regimen but studies have shown that walking at least 10,000 steps or more can actually help with the way your metabolism functions. Studies have also shown that walking has helped with weight loss in a lot of people even when they do eat a lot. This means, that if you are having trouble following a diet plan, you can still shed those pounds when you start to move around.

How can pedometers help you with your weight loss program? Well, here are a few ways it can help you with your goal to shed some pounds.

  • Allows you to integrate walking as part of your daily routine which can easily become a habit thanks to the constant reminder you get by wearing a pedometer.
  • Drop pounds faster compared to sitting around the whole day.
  • Depending on the pedometer that you will purchase, you can get to monitor the amount of time you spend exercising as well as the number of pounds you lose when you exercise or walk.
  • Keep tabs on your heart rate whenever you do any activity.

Investing on a pedometer is a good idea if you are keen on keeping your weight. Having this constant reminder will surely make you integrate walking in your life not just to get out of your sedentary life but also to keep you in good health all the time.

For more  on the benefits of walking check out: 

Common Skin Conditions

Two Common Skin Conditions you may not be Aware of

There are numerous skin conditions both common and uncommon that most people aren’t even aware of unless they happen to develop symptoms. Some of the most common skin conditions are acne, dry or oily skin, blotches, moles, warts, and others such as dermatitis or issues dealing with pigmentation.

Some of the above skin conditions are common while some aren’t. However, you’ve probably heard of these issues or seen a commercial on TV for some product that helps treat some of these issues. But have you ever heard of ppp disease or Fordyce Spots?

Both ppp disease and Fordyce spots affect over 50% of men yet many people have never heard of them. Let’s take a look at these common skin conditions and find out more about what causes them and possible treatments.

What are Fordyce Spots?

fordyce spots on lips 2

Fordyce spots are a common skin condition that affects both men and women. These spots can form on the male or female genitalia as well as on the lips and inside the mouth. They are also common on the eyelids.

Fordyce spots appear as little white bumps. They are most commonly thought to be an ingrown hair. In fact, that’s not a bad assumption as they do have a lot to do with hair.

Fordyce spots are caused when a buildup of greasy substance forms in a gland that usually secretes this substance through hair follicles.  Sometimes it gets trapped and results in little white bumps. If you squeeze the bumps they will produce a white or yellow thick substance.

Treatment for Fordyce spots includes laser therapy or a surgery where they expose the affected area to really cold temperatures. Unfortunately both of these procedures are risky and expensive. Even if you have insurance they usually won’t pay for it because it is considered cosmetic surgery.

There are some natural remedies that may work. Some people claim using vinegar applied to the affected area several times a day is effective. Another home remedy that I have heard of is to use castor oil. I’m not sure about either of these methods but I guess anything’s worth a try.

What is PPP Disease?

pearly penile papules

PPP disease is also called pearly penile papules. This is one of the common skin conditions that affect men. The papules form on the head of the penis and normally between the area where the head and the shaft meet.

Despite the name ppp disease, it is not actually a disease but rather another common skin condition. It is not contagious and usually doesn’t cause any pain and does not pose a threat to physical health.

As with Fordyce spots, treatment options include the laser therapy and exposure to cold temperatures. It is also considered cosmetic so is not usually paid for by insurance.

Doctors are not sure about what causes ppp disease. It may also be linked to genetics. It actually effects upwards of 60% of adult males.

To learn more about Fordyce spots and PPP disease check out 

A Final Thought on these Skin Conditions

Both of these common skin conditions are a nuisance and can be embarrassing. Fortunately they do not cause any issues and are not contagious.

I think the hardest thing about having a skin condition like this is explaining it to others. This is especially true and important to disclose to a sexual partner. They may notice the issue and believe it to be something other than a mere skin issue and think it is a disease.

If you notice any unusual changes in your skin you should always consult a doctor. It’s better to know exactly what you’re dealing with rather than trying to guess.

How to Deal with a Panic Attack

Surviving a Panic Attack

I had my first panic attack at the age of 16. I had no idea what was going on. All I knew was I felt really weird and really scared. I thought I was going crazy or that something happened in my brain. I thought I was going to spend the rest of my life feeling like that.

I actually did go on to experience high levels of anxiety and panic attacks for several months straight and then it just went away. I remember talking to a counselor about it and she wanted to put me on medication. She offered no coping skills or insight as to the why and what. She simply wanted to place me on medication.

I think medication can be quite helpful in certain circumstances. However, it’s important to gain an understanding as to what a panic attack is and how to deal with it rather than simply masking the symptoms with pills.

As the years went by I think I had a few small episodes of anxiety but not a full blown panic attack. It wasn’t until I got into my thirties that I had another panic attack. This time was much worse than I remembered and I turned to a counselor for professional help.

I knew I didn’t want to take medication. I wanted help. I wanted answers and I wanted it to go away.

I did temporarily get put on medication for anxiety and depression as I was in really bad shape. But I continued seeking help and was off medication in less than a year. So how do you survive a panic attack?

A Panic Attack Can’t Kill You!

Even though it might feel like you’re going to do, a panic attack cannot kill you. It can scare the hell out of you and make you feel horrible but it won’t kill you. I think that’s one of the most important things to remember.

What I’m going to tell you is how I’ve managed to deal with anxiety and panic attacks based on what I’ve learned from both my counselor and from personal experience.

Lifestyle and Anxiety

If I knew then what I know now I may have never experienced another panic attack as I reached my thirties, of course we could all say that. As I reached my thirties I continued to function as I always had. I slept about 4 to 6 hours a night. I ate horribly, and I rarely or never exercised.

I was developing health issues and wasn’t aware of it. Now anxiety can be caused by several factors depending on the person. There are emotional triggers as well as physical triggers. Mine has been a combination of both.

After numerous testing and being on antidepressant medication for a few months I found out I had hypothyroidism. This is a condition that affects hormones and metabolism. I noticed I was gaining weight and didn’t know why and I was feeling depressed.

I believe the thyroid issue played a major role in me having a panic attack. I also believe that as it went untreated for so long it continued to affect me resulting in the depression and other issues. I was in pretty rough shape to be honest.

My recommendation to you is if you are having panic attacks or anxiety, you need to take a look at your lifestyle. Are you eating healthy? Are you getting enough sleep? Are you exercising regularly and taking care of yourself?

Sleeping good, eating well, and staying physically active are anxiety and panic killers! When you take care of your body your body takes care of you. Your body produces chemicals that make you feel good. When you eat healthy, sleep well, and exercise, your body produces optimal amounts of these chemicals to keep you feeling good. When you don’t take care of your body, then the optimal amount of chemicals are not produced and the result is you feel horrible and you start having anxiety and panic. In this scenario, the anxiety and panic are indicators that something isn’t right with you and you need to listen. Another thing is to stay away from caffeine and nicotine. Both of these drugs increase anxiety.

Coping with Panic

Now that I’ve talked a bit about prevention and lifestyle, I’ll share what I have learned and done to cope. This may be difficult to grasp and put into play immediately but with practice it gets easier.

You need to understand that no matter how scared you feel, the feelings of anxiety and panic cannot hurt you. They are simply thoughts and feelings. They are intense and are frightening but will not hurt you.

If you try to fight the anxiety or panic it will only make it worse. What you need to do is accept it for what it is and be mindful of it. Basically to just go with it, or go with the flow if that makes sense. If you need to cry then cry. This often helped me.

A lot of it has to do in how you view anxiety. The best example I heard was a chess game. Pretend the board is anxiety and panic and you are a chess piece. The war is waging on the board and will always wage on, but you can step away from the board and look at it rather than be caught up in it all the time.

Like I said, this takes time and practice, but it does help and gets easier. When I begin to have feelings of anxiety and panic now I simply recognize them and then do my best to accept them and continue on. Every time they creep up I simply acknowledge that’s my anxiety and continue on. Breathing really helps. Be sure to breathe and pay attention to your breathing. A lot of people tend to hold their breath when they have anxiety rather than focus on breathing which can greatly reduce the intensity of the anxiety.

Another thing that helps me is to drink water. Whenever I start to feel anxious I grab a cold glass of water then head outside for some fresh air.

I know dealing with panic attacks can be difficult. I have and continue to have panic attacks. The difference is now I have the knowledge and skills to cope. I’m not perfect however and have days where coping seems impossible. But I am compassionate with myself and remind myself to breath, take care of myself, and accept my anxiety for what it is.

Green Smoothies for Health

Getting Started with Drinking Green Smoothies

my green smoothie

In my early twenties I was quite active. I played basketball with friends, loved to swim, and work was physically demanding. The one thing I failed to do however was eat well. In fact, I probably ate fast food at least once per day. A vegetable was something I rarely put in my body.

I remained “fit”  in my mind as I wasn’t gaining any weight and I was able to do all the things I loved like play basketball, golf, swim, and other physical activities. I didn’t realize the importance of a healthy diet in addition to being active.

As I approached my thirties, I started to pack on a few pounds here and there. I was no longer as active, and I was working an office job where I was pretty much just sitting all day. I was also attending school full time in the evenings. This busy and sedentary lifestyle was catching up with me. Though I had become a bit more educated about eating healthier, I still frequented fast food chains because I felt it was a necessary solution to my busy lifestyle.

In my mid thirties I developed hypothyroidism. A few years later it was discovered that I had a pituitary tumor. The life I had been living was now reflecting on my physical health.

I turned to the internet in hopes of finding an immediate solution. I wanted to eat something healthy and expect results right away. Of course it doesn’t work like that and I became a bit discouraged.

When I finally decided to make necessary changes to my lifestyle, one of the things I started doing was to drink green smoothies. At first I didn’t care for the texture much and I had to experiment with a variety of fruits and vegetables until I got the right mixture and the right texture.

Green smoothies seemed like a great way to compliment my busy lifestyle as well as offering me a healthy alternative to fast food. I’ve had a few struggles that I’ll share, but I will tell  you that now I drink one to two green smoothies a day and I have  lost over 60 lbs since I made small changes to how and why I eat.

Getting Full off of Smoothies

I don’t know about you but when I eat I like to feel full. If I don’t get full I will keep eating. This is a mindset that was probably instilled in me since early childhood. However, it is the wrong way to look at food.

We eat food as a source of fuel. Yes we want it to be tasty and fulfilling, but do we really require that full feeling? I mean, do our bodies require the amount of calories we feed it daily?

The body adapts. When it’s used to receiving a certain amount of food it gets used to that so when it gets less food you don’t feel satisfied at first. But as you keep moving torwards eating the amount of calories you are supposed to, the stomach shrinks and you become fuller easier.

So in the beginning I was always hungry. I would eat a green smoothie and an hour later I would want something else, something with substance. I wanted a burger!

I knew that if I gave in to the burger I would never lose the weight I needed to. What I did involved having a plan. I would cut up some carrots, an apple, and maybe take a small amount of raisins to work with me in addition to my green smoothie. When I had drank my smoothie and still didn’t feel satisfied I would snack every half hour or so. By doing this I gained that full sensation and I was still not consuming half of the calories I was when I was eating fast food.

That’s something way cool about vegetables and fruits (most fruits). You can eat as much as you want. If you need to have that full feeling, eat more vegetables and fruits. So that’s what I did. Instead of making a 32 oz. green smoothie I would make a gallon! Seriously, and I would take it to work and put it in a refrigerator. Any time I got hungry I would just go pour myself a cup.

For dinner I would eat whatever I wanted at first. I figured I deserved it. But my body was now craving vegetables and fruits and whenever I would eat something heavy or greasy for dinner I would feel awful!

My body was transforming and adapting to the fuel I was providing it with. Now my dinners usually consist of a piece of salmon or chicken, a salad with olive oil, garlic, and lemon for dressing, and sliced mangos or a banana for desert!

I can’t provide you with the motivation to want to make a lifestyle change. That is something you have to find within yourself just as I did. It’s not easy. There are going to be tough days. But I promise you it gets easier and you will wonder how you ever ate any other way!

I hope my thoughts on getting and staying full was helpful. I know a lot of people intake extra calories for various reasons. Some are emotional eaters while others eat because they are bored. Either way, keeping a stash of fresh fruits and veggies to snack on throughout the day is how I got through the first few weeks.

Although I experimented with various fruits and vegetables, I found a recipe that works for me. Occasionally I’ll change it up, but for the most part I drink the same kind of smoothie every day. I know that can get boring for some people, but I seriously crave it and never get tired of it!

My Green Smoothie Recipe

I shouldn’t really call this a green smoothie recipe; this is just a list of ingredients I use. Like I said, sometimes I mix it up, but overall it’s pretty consistent.

The ingredients I use are two to three handfuls of greens (usually spinach or kale or a combination of both, I also use arugula sometimes), six strawberries, a half a cup of frozen blueberries, one banana, and one apple.

I throw all these ingredients into my ninja blender and add 5 cups of water or 4 cups of coconut milk (if I have it, it can get quite expensive so I usually use water). I blend everything up and then pour it into my gallon jug to take to work.

Other ingredients I might use sometimes include a variety of frozen fruits, fresh mangos, fresh berries (when they are cheap), ginger root, and a variety of greens. You might want to experiment with different liquids, I prefer coconut milk. Also, you should experiment with the amount of ingredients to liquids. Texture is important to me and some people like it almost liquefied while others prefer a thicker smoothie.

If you’re struggling with weight issues or health issues, changing your diet and lifestyle can help you see results fast. I am so grateful to have lost weight but I still have a long way to go. It’s now just something I do on a daily basis and not like I’m on a diet, it’s just the way I eat now period.

Holding a Grudge

Holding a Grudge can Affect Your Health!

When we think of health we automatically think of physical fitness, diet, and exercise. But what about our emotional health? What about our wellbeing? Our emotional health and sense of wellbeing are a part of our overall health. Our emotional state impacts our physical health just as our physical condition plays an important role on our wellbeing.

I often come across people who appear physically well yet do not feel well. I used to ask things like what’s going on in your life? Have you made any recent diet changes? When was the last time you had a physical? Now one of the first questions I ask is, are you holding a grudge?

I know that sounds silly, but I work as a counselor. My clients come to me with a variety of issues which most have to do with the past. If you think about it, most issues that we allow to impact our emotional well being stem from the past.

In my years of work I’ve discovered that holding a grudge is one of the most common causes for current emotional instability. This isn’t always the case, but when you explore the dynamics of various personality issues, there is usually a significant issue from the past that they have not dealt with. This is usually in the form of a grudge or resentment of a person or experience.

As we know that unresolved issues can cause us future problems, we fail to recognize and deal with them in the present and thus they continue to cause problems throughout a person’s life. My recommendation is to find these situations that are causing you current issues and do something about it.

Understanding Forgiveness

A lot of times people will hold a grudge for a long time because they don’t fully understand what forgiveness is. Forgiveness is most commonly thought of as something you “give” to someone that has offended you in some way. You basically pardon them or “it’s okay, I forgive you.” But is that really what forgiveness is?

Forgiveness is actually the conscious decision to not allow a person, situation, experience, or event to illicit a significant emotional response. Forgiveness is something you do for yourself. When you accept an apology or say, “its okay, I forgive you”, this is actually reconciliation. This can be a part of forgiveness but is different. It’s important to understand there is a difference because that’s where people get caught up.

You may not always want to reconcile with someone. Sometimes it’s best to not reconcile. We need to set healthy boundaries in our lives and sometimes this means letting people go. For example, let’s say someone physically punched you. Would you want to continue to be around that person, even if they said they were sorry? Probably not. And if they apologized would you “forgive them”? Most people would say no way. But that’s the thing. You wouldn’t want to reconcile…the forgiveness is the part you need to do for you.

Forgiveness is part acknowledgement, part acceptance, and part letting go. It’s not saying what the other person did was right. Its saying I am no longer giving this situation, event, person, or experience power over my current emotional state. Yes it happened, I acknowledge that. I accept the fact that it happened because there is nothing I can do about that. And now I am going to let go of that situation and move forward.

The better understanding you have of forgiveness and how it works the easier it becomes. It takes practice and patience. Don’t be one of those old bitter people who go through life holding a grudge. Learn to let go of the past for a healthier and happier existence. Life is too short to be living in the past.