7 Ways To Keep Your brain Sharper
While most exercise is focused on strengthening and improving your physical body and muscles, there is very little focus on keeping your brain sharp and healthy. This is interesting because the brain is obviously the most important organ in your body, not only controlling the muscles people spend hours working to build up, but also your memory, thought process, attitude, etc. Don’t get me wrong, abs are great, but the brain needs to be supplemented too. It is far more important to your overall well-being. Here are the best exercises/activities that you can do to keep your brain in tip-top condition:
1. Challenge Your Brain
The majority of people are stuck in ruts. They go to the same job everyday, hang out with the same friends and eat at the same places. While that may feel safe, it’s not the most stimulating lifestyle for your brain. Those synapses have been built up enough, so try something that you do NOT know how to do! Buy a model car kit, master the art of sudoku or crosswords, or go pick up another major at your nearest college. The point is you need to be learning new things to keep your brain honest. Form new synapses by forcing your mind to work in ways it has not worked before. Just like physical workouts, doing too much of the same exercise will eventually give no results. Switch it up!
2. Brain-Food
Eat:
- Sources of Omega-3 fatty acids, mainly fatty fish and grass-fed animals. Omega-3′s are instrumental in making your brain membranes fluid, allowing signals to be passed back and forth. Obviously communication is pretty important in the brain, so keep those signals flowing!
- Enough food everyday! Your brain needs energy too, not just your muscles.
Do Not Eat:
- Too much cholesterol, high amounts are linked to brain diseases like Alzheimers.
- Too much fat, sugar, etc. All of that bad stuff is linked to brain health in addition to overall bodily health! System-wide diseases like hypertension, Type-II Diabetes and obesity have been linked to loss in cognitive ability and memory loss. If it’s not good for your physique, it’s probably not good for your brain either.
3. Sleep Well
R.E.M. sleep is critical for the for being able to retain information and maintaining learning ability. Sleep is the time when your brain resets, builds new synapses and brain cells and rids itself of the by-products of normal use. Sleep deprivation leaves you feeling not only tired, but less able to perform simple to advanced cognitive functions. So make sure you are getting that healthy minimum of 6, if not 8 hours of sleep per night. If that’s impossible, take a short nap during the day. Naps can do a lot more than you think, so use the info below to decide how long of a nap you need:
2-5 Minute – Reduces sleepiness
5-20 Minute – Increases alertness, stamina and cognitive performace.
20-30 Minute – Perks of the 2-20 minute nap, plus helps with muscle memory and clears the brain of information build-up, hence improving memory ability.
50-90 Minute – This get’s into the REM sleep cycle, so it helps with memory consolidation and virtually everything else. REM sleep is the one cycle that we as humans need to live without going. Alternate sleep cycles adjust the body to going directly into REM sleep, skipping out on the other non-important cycles. This nap will leave you a little groggy but will reset everything and restore complete cognitive power unless you have a massive REM sleep debt built up already.
4. Remember Stuff!
When it comes to memory, the use it or lose it rule applies. And considering your cognitive ability is relatively useless if you cannnot remember what you learned yesterday, you should probably start using it. Try pulling out an old photo album and recollecting entire days or events related to the photos you see. Really try to recall even the most insignificant of details; this should be a workout for your brain. Even try to remember a full conversation that you had yesterday, anything that get’s your memory going. If you’re having a lot of trouble with even those exercises, start a journal to get yourself to remember at the end of each day. That will build you up immediately so that you can start remembering less recent events.
5. Relax Regularly
With constant activity, overthinking and stress, your brain can get very over-loaded with a bunch of thought that just does not need to be there. More importantly, stress increases the chances of dimentia and Alzhiemers. Stress relseases the fight-or-flight hormones into your brain, reducintg your ability to think clearly. So throw out the insticts and relax instead: Take 15-30 minutes during the day and just sit in silence. Eyes open or closed, breath deeply for a little bit and try to empty your mind. Think about nothing. Then meditate, pray, do yoga, or just sit there. Whatever suits you. Just get that relaxation break in during the day so you can clear your mind.
6. Concentration
The ability to concentrate is obviously huge in terms of cognitive ability. You will dramatically increase your ability to think clearly and efficiently if you are able to concentrate better. So:
1. Practice! While you are relaxing, concentrate on something. One thing that you want or a problem that needs to be solved. Keep your mind on that topic for the length of your relaxation period. This is much more difficult than it sounds so just keep doing it. If you space out, shake your head and go back to concentrating!
2. Realize when you are distracted and what is causing it. If it is something that is weighing on you, address it right there and then! If you keep getting distracted, you will just be inefficient at whatever you are consciously trying to accomplish.
7. Alcohol is a poison, you know…
Don’t go overboard. Alcohol is just bad for the brain in large amounts. Check out this page which lists a seemingly infinite amount of brain functions that alcohol abuse impairs. Memory gets hit pretty hard in addition to overall cognitive ability. If you feel the need to intoxicated, try other safer drugs (like marijuana) instead of the “devil’s juice”.
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Simplify Your Life and Mind
Lives are so busy there is little time to just sit back and enjoy it. Unless one goes looking for a way to find peace and quite, it definitely isn’t going to jump out and offer itself to you. Not only are our lives busy with activity, but so is the mind and we constantly let it have a landslide of thoughts that stir up emotions, stress and active thinking that keeps you distant from the here and now with out being able to truly experience any one moment in the mind.
I wanted to share some ways that anyone can simplify life and live more in the now.
Simplify Your Life
- Ignore distractions and take advantage of how they often go away on their own.
- Don’t answer your phone every time it rings, stay in the moment of whatever you are doing and wait for a message
- Turn off your computer, your internet access on your computer or at least your popup notifiers (like email / IM) whenever you can
- Turn off your cell phone, don’t carry it constantly or even better, don’t have one! (This is my favorite way to simplify, I don’t have one myself)
- Move or buy a house close to work, to avoid driving
- Ride your bike or walk to commute and get around
- Give away things you no longer use or need
- Just buy less stuff
- Buy a smaller house than what you think you need (less space is more)
- Spend time reading, its a wonderful way to escape the complexities of each day
- De-clutter your living space
- Get out into nature
- Don’t rely on technology gadgets for everything, pen and paper work fine for more than people dare admit nowadays!
- Take up a creative hobby. Music, art, writing and building things helps you focus on just one thing.
- Finish what you start before switching tasks. One thing at a time
- Smile at and say hello to strangers
- Do some simple generous deed
Simplify Your Mind
People have an amazing ability to make things as simple or complex as we want and no matter what the task is, you can always make it simpler or more complicated. This is evident in many ways, many included in the list above. As a product development manager, I see this everyday in my workplace as we approach problems and plan software products. There is both a simple and complicated approach to everything. I’ve experience both and have learned that the complicated approach used to give me a sense of satisfaction that at the time, I thought was valuable and better than a simple solution. Over the years however, I’ve learned to drastically simplify things from a development perspective and now see evidence everyday of how it is better. All the complexities we build into things (as well as in our lives) causes more complexities as new things occur and makes change much more difficult. Think of it this way, changing your mind for some simple decision is easy. Changing your mind over something complicate that affects many other things however is far more difficult. This is true in everything we do and the complexities of life and in your mind prevent you from making change and even from learning. Look for a simple solution, a simple action, anything that’s easy to just do, right now.
12 Critical Things You Should Never Tolerate
There is so much in life that we just tolerate. Some of it we have to deal with (taxes, bad weather, traffic). But there’s a good portion of stuff that we tolerate even when we don’t have to. We step around things, overlook irritations, and mindlessly accept energy drains. Perhaps we’ve become so immune to these tolerations that we don’t recognize the negative impact they have on us.
Sometimes just recognizing the things we are tolerating in life gives us a renewed sense of hope and energy. If you don’t know what’s pulling you down, it feels impossible to make your life better. Even small changes and shifts with these life tolerations can result in dramatic improvement in your outlook and mood.
However, when you address some of your bigger tolerations, you can completely change the course of your life and open doors to a world of happiness and inner peace that you didn’t know existed.
Think about the poorest of the poor, living in squalor and despair without the hope of a better future. When they are lucky enough to see the connection between education and life success, they have found a portal to escape poverty and misery. It’s a huge shift.
In the same way, we must search for these portals that will allow us to move to the next level of powerful living. Our tolerations are the brambles and vines growing over the portal doorway. We must clear them away to be able to open the door and walk through.
Do you want to walk through the portal to a happier life? If so, here are 12 situations that you should never tolerate if you want to live joyfully. See if you recognize yourself in any of these tolerations. If so, now is the time to clear them away.
1. Unhappiness at work.
You spend nearly half of your life at your job. If you are unhappy, do you really want to give away that much of your life? Think of the impact it has on your emotional well-being, your health, and your relationships. Think of the opportunities missed for doing something that you love, that is fulfilling. Don’t settle for living this way forever. Find a job that you love. Get more education if necessary. At the least, make changes within your current job to lessen your unhappiness.
2. A Long Commute.
A long commute to work by car or public transportation is stressful and empty. Hours in a vehicle adds up to days, months, years wasted in traveling when you could be doing and living. Find a job closer to home, or move closer to your job. Whatever your reason is for this commute, is it really worth the lost time?
3. An Unhealthy Lifestyle.
Are you overweight? Do you smoke? Are you sedentary? Do you eat junk? Do you abuse alcohol or other substances? An unhealthy lifestyle leads to an unhappy life. If you feel bad and look bad, you can’t enjoy life. This is your one and only life, and your body is your sacred garment. Take care of it now.
4. Draining Relationships.
If there are people in your life who are abusive, demeaning, angry, hurtful, not supportive, unethical, or crazy, it is time to let them go. You may have your reasons for hanging on, but do these reasons really outweigh the negative impact they have on your life? At the very least, find ways to cut back on interactions with these people.
5. A Disordered Living Space.
How you live is a reflection of who you are. You don’t need to live in a mansion with lots of stuff, but your living space should reflect the joy, order, and peace you want in your life. It should be clean, orderly, and have some expressions of beauty and warmth. It should feel welcoming to you and to guests in your home.
6. Negativity.
It is around us all the time, invading our minds like termites. We hear and see negative ideas and images on the news. Our friends and associates share their negative stories or reactions to life events. We hear negative lyrics in songs or watch violence and abuse in movies or on TV. Before we know it, we feel negative and depressed about our lives. Turn it off. Walk away. Stop listening. Instead watch, read, and listen to uplifting and positive ideas and information.
7. Too Much Stuff.
Over the years, we accumulate. We like to buy things. We like to have things. But these things require our time, energy, money, and effort. They lose their shine and we lose our interest. They become a burden — something we have to dust rather than enjoy. Get rid of this stuff and free up time and energy in your life.
8. Financial Problems.
The stress and emotional pain caused by financial problems steals your joy and peace in life. Whatever you are doing now or did in the past to cause the problem, do something about it now. Yes, some financial difficulties are unavoidable, but do whatever you can to lessen the stress, even if it means delivering pizzas for a while. If you are over-spending, stop. Sell some things. Very few “things” are worth the stress of money worries.
9. Living Out of Your Integrity.
Are you living in alignment with your values? Are you being true to yourself? Do you need to apologize for something or ask for forgiveness? When you are living outside of your integrity, it causes a disruption in your soul and your psyche. It drains your energy, fosters guilt, and saps your self-esteem. Get right with yourself and with others.
10. Living Without Fun.
If you life is all duty and work (even if the work is enjoyable), you are living out-of-balance.Fun and relaxation are necessary ingredients for a full and joyful life. By removing some of the other stresses from your life, you can make room for pleasurable activities, travel, and entertainment. The world is your beautiful oyster meant to be enjoyed.
11. Accepting Ignorance and Inertia.
We use both of these as excuses not to do something. We talk ourselves into our own inability to accomplish or change because we are afraid. We are afraid it will be hard, we are afraid we might fail, we are afraid it won’t work. You and everyone else knows these are just excuses to avoid. Don’t accept them anymore. Stretch yourself.
12. Lack of Communication.
In every single relationship you have, especially your primary relationship, healthy communication is essential to your life happiness. We you aren’t communicating properly with someone, you feel anxious, angry, frustrated, and helpless. Open, honest, loving communication is the number one ingredient for successful relationships. If you don’t know how to communicate in a healthy way, then learn how to and begin to implement these skills.
Use the next few minutes to think about one area in your life you are just tolerating. How does this toleration impact your sense of well-being and joy? What is one action you could take today to begin to eliminate this toleration? Even a small change can make a huge shift for the better in your life.
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Assess Your Sleep Needs
The Takeaway
- Although there is some genetic variation, most adults need between 7.5 to 8.5 hours of sleep per 24-hour period to function optimally.
- You can find your optimal sleep time if you set aside several days (perhaps during a vacation) to allow yourself to sleep as long as possible.
- Once you know how much sleep you need, it’s important to allot that amount of time in your daily schedule for sleep.
How Much Is Enough?
The amount of sleep that a healthy individual needs is largely determined by two factors: genetics and age. Genetics plays a role in both the amount of sleep a person needs, as well as his or her preference for waking up early (these are the so-called “larks,” or morning-type individuals) or staying up late (these are the “owls,” or evening-type people). Our internal biological clock, which regulates the cycling of many functions including the sleep/wake cycle, can vary slightly from individual to individual. Although our internal clock is set to approximately 24 hours, if your clock runs faster than 24 hours, you tend to be a “lark” and wake up early; if your clock runs more slowly, you tend to be an “owl” and go to bed later.
The majority of healthy adults require between 7.5 to 8.5 hours per 24-hour period. This is true from young adulthood through late in life, though many older people have difficulty sleeping in a single block of time each night. Generally, sleep needs during a 24-hour period follow this pattern:
- Newborns (1 to 2 months) – 10.5 to 18 hours
- Infants (3 to 11 months) – 10 to 14 hours
- Toddlers (1 to 3 years) – 12 to 14 hours
- Preschoolers (3 to 5 years) – 11 to 13 hours
- School-aged children (5 to 12 years) – 10 to 11 hours
- Adolescents (12 to 18 years) – 8.5 to 9.5 hours
- Adults (18 years to the end of life) – 7.5 to 8.5 hours
Even without considering genetics and age, the National Sleep Foundation‘s 2008 Sleep in America poll found that many adults are apparently not meeting their sleep needs, sleeping an average of only 6 hours and 40 minutes during the week, and about 7.5 hours on the weekends. How can you tell if your sleep is adequate and meets your needs? Sleep scientists and physicians have a variety of methods to help determine if you are getting enough sleep.
How Much Sleep We Need(1:04)
Dr. Lawrence J. Epstein discusses ways to determine individual sleep needs.
Pay Attention to Your Sleepiness
Sleep needs and patterns of sleep and wakefulness are not the same for everyone. The first step in determining your need for sleep is through self-evaluation. Ask yourself: “How tired do I feel during the daytime? When do I feel most alert? When does fatigue set in?” Even moments of sleepiness that you may think of as routine, for instance, falling asleep on the subway on the way to work, or during a lecture, are likely a sign that you are not getting enough sleep.
Paying attention to your body’s cues for sleep is the first step toward figuring out if you are meeting your sleep needs, or if you are sleep deprived or suffering from a sleep disorder (or possibly both).
Keep a Sleep Diary
A very helpful tool to track your sleep time and patterns is a sleep diary. Used in sleep research and clinical settings, a sleep diary is a handy reference to help people become familiar with their own natural patterns of sleep and wakefulness. The information that you will record in the sleep diary is simple and straightforward. It includes the time you go to bed, the time you wake up, your total hours of sleep, and whether you had any nighttime awakenings (and if so, how long you were awake) and any daytime naps. In addition, noting how you feel upon awakening (refreshed or tired), and how you feel at different times of the day will enable you to become more aware of your patterns, and help you determine if you are getting adequate sleep. Just keeping track of your sleep in this way may help improve your situation. If you need more help to improve your sleep, refer to Adopt Good Sleep Habits andAddress Your Sleep Issues.
Follow this link to print out a Sleep Diary [PDF].
Take a Sleep Vacation
Another method for determining your sleep need is to take a “sleep vacation.” During a two-week period, when you have a flexible schedule or perhaps are on vacation, pick a consistent bedtime and do not use an alarm clock to wake up. Chances are that for the first few days or week you will sleep longer because you’ll be paying off your “sleep debt“—the amount of sleep deprivation that you’ve accumulated over a period of time. If you continue going to bed at the same time and allowing your body to wake up naturally, you will eventually establish a pattern of sleeping essentially the same amount of time each night, probably in the range of 7 to 9 hours. Congratulations! You’ve identified the amount of sleep that you need.
Make Sleep a Priority
Now that you know how much sleep you need—and if you’ve allowed your body to pay back your sleep debt and “find” its natural sleep patterns and duration—you are probably also feeling a lot better, sharper, happier, and healthier. This is how it feels to be well rested. The next step is to make sure that you continue to make sleep a priority and find ways to protect your sleep time.
If You’re Having Problems with Sleep
You may be doing all the right things—respecting your sleep needs and patterns, setting aside an ample amount of time to sleep, keeping a sleep diary—but still experiencing daytime sleepiness, fatigue, or insomnia. If that’s the case, you should consider consulting a sleep specialist who can help you set up a better sleep environment, provide support for making behavioral changes that may be interfering with sleep, or possibly diagnose a sleep disorder. You have a right to feel well rested—and there are many resources available to help you get the sleep you need.
Resources and References
- National Sleep Foundation, Children and Sleep, 2008.
- National Sleep Foundation, 2008 Sleep in America Poll.
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How To Improve Marriage And Slow Down Life At The Same Time
Everywhere you look, things are moving at a fast pace. Hurry up is a common phrase. When I want something, I want it right now. “What? You mean I have to wait 45 seconds for the book I just bought to download? Where’d I put the number for my Internet provider, I need a faster connection!”
The speed of life takes its toll on marriage and family as well. If your day is spent racing around from one thing to the next, it’s too easy to continue this pace when you arrive home each day.
If you feel like life is too fast, if there is no more room on the schedule for another thing to do, if the chaos of the world around you has caused you to create a life determined by others rather than yourself, and if you are desperately seeking a way to slow things down in order to breathe – then here’s a few suggestions to try.
- Take a walk. Make it a point each day to walk with your spouse and your kids. Spring is here in Texas so the weather gets better each day. Go outside and sit and observe the world around you. Walk and talk with your spouse.
- Walk or ride a bike to places you need to go. Some stores may be too far to walk, but not all. I love the times when my wife and kids and I walk or ride up to the grocery store or a restaurant for dinner. Sure it takes longer to get there, that’s the point. Enjoy the journey there together.
- Make it a point to eat outside often. There’s something about being in nature that allows you to slow down. Go to the park for a picnic, eat out in the backyard, or on the patio. Get outside.
- Find a moment alone each morning. Before you jump into the day, take some time to simply sit quietly. The longer the better. Enjoy a cup of coffee or tea. Breathe in and out, relax, meditate, pray. What better way to start each day?
- Don’t check email first thing in the morning. I struggle with this one the most. It’s such a routine to fire up the laptop first thing in the morning and check to see what’s going on with the blog, emails, etc. This allows too many other things to invade my life too soon in the day. Try waiting until 9 or 10 each morning to check email. That way the first part of the day can be spent on whatever is most important.
- Turn off all phones. At some point each evening, turn off your phones, or at the very least don’t answer them for a while and spend that time with your spouse and family. Play games, read together, talk.
- Color with crayons. This one is great if you have little ones around. There’s something magical about the feeling of coloring with crayons. Let yourself go and color. Don’t simply help your child with their coloring, color for yourself.
- Go on a media fast. We’ve been on a news fast for almost a year. Absolutely love it! Most everything reported today is negative, so why get caught up in it each evening? Don’t worry, with Google and Yahoo, you’ll still know the major things happening in the world.
I’m sure there’s more, add your ideas in the comments.
Lose Weight Easily in Just Seven Days
A Simple Diet Program to Lose Weight Easily in Just Seven Days
Weight loss is one of the top-most concern of many individuals. Ever changing modern work style does not leave us with enough time and opportunities to take care of ourselves and our body. The weight lossprogram or the free diet plan that I will share with you in this post consists of a seven day diet regime aiming to reduce your weight by 3-4 Kgs a week, consider it a rapid weight loss diet. This could be very helpful for bloggers, Internet addicts and IT professionals who spent lot of time working on their computers without burning any calories off their body. Anyone can follow this free diet program as it does’nt aim at quick weight loss. Losing up-to 3-4 Kgs of weight a week is healthy weight loss. If you have been considering various weight loss solutions such as weight loss surgery, I recommend that you try this weight loss diet first and then only look at any other solution if it does’nt work.
Please note the following points before you take up this weight loss diet regime.
- If you are not comfortable, you can discontinue the diet program on any day.
- You must drink at least 7 glasses of water everyday unless specifically mentioned to drink more in the regime below.
- Continue this program till you lose extra weight. Once you attain proper weight, you may either continue or discontinue the diet regime and follow it whenever you need to.
- This is one of the top 10 diet plans if you are aiming at gradual and healthy weight loss.
- This is a low carb diet plan. If you are suffering from any illness and require high carb diet, consult your doctor before you follow this weight loss plan.
- Don’t blame me if you don’t lose enough weight. Just continue the regime for another 7 days.
Seven Day Diet Regime Targeting a weight loss of up to 4 Kgs a week
Day 1 [Fruits] Day one of your diet regime will start with all fruits diet. You may eat fruits of your choice and in any quantity. There is no limit. Eat till your stomach is full. In case you don’t find fruits in nearby stores, you can substitute it with packaged fruit juices but avoid fruit juices that have preservatives in it, they don’t really do any good in this case. On day one, you must eat fruits ONLY and don’t forget to drink at least 7 glasses of water.
Note: The only fruit that will not be on your plate is Banana. Every other fruit is ok except banana. Don’t limit it to just one fruit, have as many different fruits you can.
Day 2 [Vegetables] This is all vegetables day. If you prefer, you may have raw or/and cooked vegetables. Eat as much as you want to, no quantity restrictions. If you want to cook the vegetables, you may do so but avoid using oil while you cook. 7 glasses of water today also.
Day 3 [Fruits and Vegetables] On day three, you will eat a mixture of fruits and vegetables. No quantity restrictions, eat till you fill your stomach. Also, eat one banana today, just one!
Day 4 [Vegetables, Bananas and Milk] Today you will eat 6 bananas, 3 glasses of milk and small quantity of vegetables. In the morning, your breakfast will start with 2 bananas and one big glass of milk. You will follow this in the afternoon for your lunch. In the evening eat 2 bananas, eat vegetables and drink one glass of milk.
Day 5 [Rice and tomatoes] Today you will have one cup of rice, six full tomatoes (medium size) and since you are having lots of tomatoes, drink 10 glasses of water today.
Day 6 [Rice and Vegetables] One cup of rice and raw/cooked vegetables of your choice. It’s recommended that you eat rice in the morning and for rest of the day, eat vegetables.
Day 7 [Fruits, Vegetables and Rice] On day seven, eat fruits, vegetables and 1 cup of rice. You may substitute fruits and vegetables with juices as well, but that is to avoid.
This diet regime works well by burning more fat than accumulating it and since it avoids all sorts of food items that eventually gets converted to fat to become a part of your body, the weight loss is faster and harmless.
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The World’s Most Efficient Workout
Muscles are funny things. They respond to just about any type of training, as long as it’s hard and as long as it’s not the same damn thing you’ve always done. That’s the beauty of density training: It’s a whole lot of stuff you haven’t tried yet. And best of all, it’ll hit your major muscles in a fraction of the time. Instead of counting reps and sets, you’ll focus on the total amount of work you can accomplish in a fixed amount of time. As you progress, you’ll naturally increase your sets and reps, be able to use more weight, and perform exercises that are more challenging. Try this plan, created by David Jack, director of Teamworks Fitness in Acton, Massachusetts, to increase the intensity of your workouts. In only 4 weeks, you’ll create a lean physique that looks like the product of hours at the gym.
Unsure what exercises you should focus on? Men’s HealthPersonal Trainer not only has experts to guide you through your program, but a variety of instructional videos you can download and take with you to the gym.
THE PLAN: Do three density workouts a week, with at least 1 day off in between. Start with the first workout, and each day move on to the next option. At the end of 4 weeks, you’ll have completed all 12 workouts.
Pushup
Assume a pushup position, with your hands slightly beyond shoulder-width apart, feet together, and body in a straight line from head to ankles. Lower your chest until it’s an inch above the floor, and then push back up. That’s 1 rep.
Reverse Lunge and 1-Arm Press
Stand holding a pair of dumbbells next to your shoulders. Step back with your right leg (as shown). Then press the dumbbell in your right hand straight above your shoulder. Lower it, and stand back up. Now repeat with your left side. That’s 1 rep.
Inverted Row
Lie underneath a secured bar. Grab the bar with an overhand, shoulder-width grip, your arms and body completely straight, and heels on the floor. Pull your body up (as shown), and return to the starting position.
Prisoner Squat
Place your fingers on the back of your head, pull your elbows and shoulders back, and stand with your feet shoulder-width apart. Lower your body as far as you can (as shown). Pause, and return to the starting position.
Explosive Pushup
Perform a basic pushup. After lowering your body, push back up with enough force that your hands leave the floor.
Reverse Lunge with 1-Arm Press
Perform a reverse lunge with your right leg as you simultaneously press the dumbbell in your right hand straight above your shoulder. Stand, and then lower the weight. Repeat the move with your left side. That’s 1 rep.
Elevated-Feet Inverted Row
Perform an inverted row, but first place your feet on a box or bench.
Goblet Squat
Hold a dumbbell vertically in front of your chest, cupping one end of the dumbbell with both hands. Keep your elbows pointed down toward the floor, and perform a squat. Then push back up.
Isometric Explosive Pushup
Perform a pushup, but hold your body in the down position for 3 seconds and then push your body back up explosively.
Isometric Reverse Lunge and Press
Do a reverse lunge, but after you lower your body, pause for 3 seconds. Then press both dumbbells above your shoulders. Lower them and return to a standing position, and repeat with your other leg. That’s 1 rep.
Isometric Elevated-Feet Inverted Row
Perform an elevated-feet inverted row. But after you pull your chest to the bar, pause for 3 seconds at the highest point. Lower your body and repeat.
Isometric Goblet Squat
Perform a goblet squat, but pause for 3 seconds at the lowest point of your squat. Then push back up to the starting position and repeat.
Basic Workout
Perform each workout as a circuit, completing one exercise after another and resting as indicated.
Do three workouts a week, with at least 1 day off in between.
Weeks 1 and 2
Do 5 reps of each exercise, going from move to move without any rest. For weighted exercises, select a weight that you can lift 10 times. Keep repeating all four exercises until the workout time is up.
Workout 1
Perform for 10 minutes.
Workout 2
Perform for 15 minutes.
Week 3
Perform each exercise for 20 seconds, and rest for 10 seconds. That’s 1 set.
Workout 7
Perform 2 sets. Rest for 1 minute. That’s one cycle. Complete two more cycles.
Week 4
Perform each exercise for 20 seconds and then rest for 10 seconds. That’s 1 set. Complete 4 sets, rest 1 to 2 minutes, then move on to the next exercise. Advance to the more difficult versions after you can complete at least 8 reps of each exercise in 20 seconds.
Workout 10
Advanced Workout
Perform each workout as a circuit, completing one exercise after another and resting as indicated.
Do three workouts a week, with at least 1 day off in between.
Weeks 1 and 2
Do 5 reps of each exercise, going from move to move without any rest. For weighted exercises, select a weight that you can lift 10 times. Keep repeating all four exercises until the workout time is up.
Workout 3
Perform for 10 minutes.
Workout 4
Perform for 15 minutes.
Week 3
Perform each exercise for 20 seconds, and rest for 10 seconds. That’s 1 set.
Workout 8
Perform 2 sets. Rest for 1 minute. That’s one cycle. Complete two more cycles.
Week 4
Perform each exercise for 20 seconds and then rest for 10 seconds. That’s 1 set. Complete 4 sets, rest 1 to 2 minutes, then move on to the next exercise. Advance to the more difficult versions after you can complete at least 8 reps of each exercise in 20 seconds.
Workout 11
Expert Workout
Perform each workout as a circuit, completing one exercise after another and resting as indicated.
Do three workouts a week, with at least 1 day off in between.
Weeks 1 and 2
Do 5 reps of each exercise, going from move to move without any rest. For weighted exercises, select a weight that you can lift 10 times. Keep repeating all four exercises until the workout time is up.
Workout 5
Perform for 10 minutes.
Workout 6
Perform for 15 minutes.
Week 3
Perform each exercise for 20 seconds, and rest for 10 seconds. That’s 1 set.
Workout 9
Perform 2 sets. Rest for 1 minute. That’s one cycle. Complete two more cycles.
Week 4
Perform each exercise for 20 seconds and then rest for 10 seconds. That’s 1 set. Complete 4 sets, rest 1 to 2 minutes, then move on to the next exercise. Advance to the more difficult versions after you can complete at least 8 reps of each exercise in 20 seconds.
7 Detox Smoothies With Added Health Benefits
Smoothies are a great way to boost your fruits and veggies daily intake. It makes a delicious quick breakfast, a nice refreshing snack, a wonderful healthy dessert or a super post-training drink. Not only the flavor combinations are infinite, you can prepare different recipes to benefit from specific health components from its ingredients. One other great thing about smoothies is that to the opposite of simple juices, it keeps all the natural fiber, which help cleansing the digestive tract. The powerful detox foods that go into it help your liver to detox naturally, and they can help you stay healthy and look great.
Flat Tummy
Rich in digestion supporting ingredients, this smoothie will help prevent bloating and digestive stress that can sabotage your tummy flattening efforts.
- 3/4 c. papaya
- 3/4c. sliced peaches
- 1/2 pear, sliced
- 1 tsp fresh ginger
- 2 mint leaves
- Water to thin
Skin Saver
Antioxidants in berries are known to help to fight wrinkles and other skin ageing signs. Berries are also a great way to control blood sugar that can sabotage your complexion. This smoothie also contains Omega 3, to fight inflammation, as well as vitamins E and C, both renown to help the skin.
- 3/4 c blueberries
- 3/4 c pitted cherries
- 5 strawberries
- 1/4 avocado, peeled and pitted
- 2 tsp wheat germ (optional)
- 2 tsp ground flax seed
- Water, to thin
Peanut Butter Energy Booster
This protein-rich and minerals-filled smoothie will give you long-lasting energy. Cinnamon will help to control your blood sugar so your energy level won’t crash too quickly.
- 1 big banana
- 1 scoop of natural hemp protein powder
- 2 tsp of natural peanut butter
- 1 handful of fresh baby spinach
- 1/2 tsp of cinnamon
- Water, to thin
Bone Lover
This vitamin-rich green smoothie contains calcium, magnesium and other bone building minerals to keep your bone strong and healthy.
- 2 bananas
- 1 handful of chard leaves
- 1 handful of kale leaves
- 1 tsp of green matcha powder
- 1/2 cup of homemade almond milk
Immune System Booster
Rich in vitamin A, C and zinc, this smoothie can increase the production of white blood cells and antibodies to get your body ready to resist this season’s infections.
- 1/2 c. mango cubes
- 1/2 c. cantaloupe cubes
- 1/2 c. fresh pineapple cubes
- 1/4 c. chopped pumpkin seeds
- Water, to thin
Natural Skin Tanner
Studies have proven that a beta-carotene rich diet can make your complexion glow, and that particular skin tone is usually considered healthier than a regular skin tan. This smoothie can help you get that healthy glow without risking your skin lying under the sun.
- 1/2 cup of cantaloupe cubes
- 1/2 cup of papaya
- Juice of 1 orange
- 1/2 cup of carrot juice (or water)
- 1 small knob of fresh ginger
Antioxidant Power
Feel the power of this detox foods-rich smoothie. Very rich in antioxidants, this smoothie will help to support your liver to detox naturally and help your body stay healthy and young longer.
- 1/3 cup of blueberries
- 1/3 cup of raspberries
- 1/3 cup of pomegranate kernels
- 1/4 cup of beet juice (optional)
- 1 banana
- Water to thin
What’s your best smoothie recipe? Share it with us!
Related Articles
- Greeno Mojito Smoothie (coolhunting.com)
- 10 Ingredients to Always Put In Your Smoothies (blisstree.com)
10 Ways to feel full, not Fat
10ways to feel full, not Fat
If you find that you are never feeling satisfied after a meal or just an hour or so later you are
reaching for a snack to pick you up? Well, we’re here to help with some feel-full strategies.
Granted there are foods that can boost your feelings of fullness but how, when and where
you eat your meals can also have a bearing on your full factor too.
Here are 10 ways to keep your dining habits in check to maximise
your feelings of satiety and satisfaction.
People can eat more when they dine in company or with the television on
because they become distracted as to what exactly is going into their mouth.
Make sure mealtimes are all about the food, focus on it entirely and you’ll feel full sooner.
Avoid fast-paced music too, this can increase the speed you eat, resulting in a clean plate
before your body is able to recognise it is full.
(2) Smell and chew
When you eat make sure you give your meal a good sniff as concentrating on the smell of your food
as well as the taste also switches on satiety signals. Secondly, chew, chew, chew, and chew some more,
some of the hormones needed to send the satiety signals to the brain are released by your chomping.
(3) Go for bulky and moist
The rationale behind the bulky and moist rule is pretty straightforward, simply the more air and water in food
the quicker it will fill you up, calorie for calorie. So, in terms of food swaps have a vegetable soup rather than
a pasty, plain air-popped popcorn instead of crisps and grapes in place of raisins.
(4) Wait after fat
If you do have a meal with a high-fat content then make sure you allow time for that feeling of fullness to come.
It can take longer for sense of satiety to come from a fatty meal compared to meal high in protein for example,
so allow time for the feeling of fullness from the fat to kick in.
(5) Get enough sleep
When your body is deprived of sleep it produces more ghrelin and less leptin.
These are the hormones that are involved in the regulation of appetite;
ghrelin is produced largely in the stomach and accelerates your appetite,
while leptin decreases appetite as it’s the hormone that signals satiety.
(6) Get hydrated
The daily recommended amount of water to drink is around the eight glasses mark,
but many of us don’t get anywhere near that amount and as a result when we feel hungry,
it is often because we’re actually thirsty. Drink a glass or two of water before a meal,
and when you do eat, the food will feel more filling.
(7) Get a smaller plate
People tend to fill their plate however big it is, and most of us eat until it is empty.
And the aim of getting a ‘clean plate’ makes us more likely to override the satiety signals that stop us eating.
So, swap your normal plate for a slightly smaller one, and you’ll find your ‘full’ switch will flip a little faster.
(8) Choose fiddly foods
If you eat foods that take a little time and effort to eat, this will allow time for your body
to recognise the fullness feeling. Good examples of fiddly foods arecorn on the cob,
a crunchy salad or fish with bones, these types of foods force you to eat more slowly
and help you to feel full quicker.
(9) Eat an apple before each meal
Apples help to promote a feeling of fullness and research has shown that eating an apple
20 minutes prior to eating a meal reduced the amount of food that was consumed at that meal.
So, including an apple for your daily snack will not only contribute to one of your daily
recommended fruit or veggie portions but the fibre will fill up your stomach too.
(10) Be natural
Try to eat food that is as natural as possible as most manufactured foods tend to be very energy-dense
which means they contain more calories bite-for-bite. However raw fruit and vegetables take a lot of chewing
and occupy a lot of room in your stomach so they fill you up much more per bite.
Related Articles
- How to lose weight without hunger (womenhealthlife.wordpress.com)
- Helping You Lose Weight With A Weight Loss Tip Each Day 3rd April 2011 (doyouneedhelplosingweight.wordpress.com)
7 fantastic snacks that heal
If some doctors had their way today, Americans would be more medicated than industrial feedlot cattle. But what most people don’t realize is that the first line of defense against stress, fatigue, depression, and so many other maladies is found in supermarket aisles, not in the drug store.
Research shows that the vitamins, minerals, and active compounds specific to certain fruits, vegetables, and even chocolate and red wine have an immediate and lasting impact on your mood, your health, your fitness — even your sex life.
Whether you have a big presentation at work, or the need to burn a few hundred extra calories a day (and who doesn’t want to do that?), why not put food to work for you? Here are seven research-backed quick cures just waiting for you in the fresh produce bins and supermarket shelves.
1. When You’re Stressed…
Eat This:
1 Cup of Low-Fat Yogurt or 2 Tbsp of Mixed Nuts
Scientists in Slovakia gave people 3 grams each of two amino acids — lysine and arginine — or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid–fortified public speakers were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine.
Not That!
A Can of Soda
A study from the American Journal of Public Health found that people who drink 20 ounces of soda daily are three times more likely to be depressed and anxious, compared with those who drink less.
2. When You Want to Increase Your Metabolism…
Drink This:
Green Tea
Catechins, the powerful antioxidants found in green tea, are known to stoke your metabolism, making it burn hotter and torch more calories. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body-mass indexes and smaller waist measurements than tea-totalers (i.e., they avoid the stuff).
Not That!Nothing
Skipping meals lets your body’s calorie-burning furnace go cold. Spread out snacks throughout the day. Try a cup of yogurt with fresh fruit or almonds between breakfast and lunch, and a hard-boiled egg or hummus with vegetables in the afternoon.
3. When You’re Low on Energy…
Eat This:
A Handful of Trail Mix
Raisins provide potassium, which your body uses to convert sugar into energy. Nuts stock your body with magnesium, which boosts metabolism and improves nerve and muscle function. (When magnesium levels are low, your body produces more lactic acid — the same fatigue-byproduct that makes your muscles ache at the end of a workout.)
Not That!
Espresso-Based Drinks
Sure, the caffeine will perk you up, but the spike in blood sugar that follows — with anywhere from 16 grams (latte) to 59 grams (white chocolate mocha) of sugar coursing through your veins — will ultimately launch your own personal energy crisis. Stick to brewed coffee with one packet of sugar, max.
4. When You Need a Brain Boost…
Eat This:
Blueberries
Antioxidants in blueberries help protect the brain from free-radical damage, which could decrease your risk of Alzheimer’s and Parkinson’s diseases, and improve cognitive processing. Wild blueberries, if you can find them (or grow them!), have even more brain-boosting antioxidants than the cultivated variety.
Not That!
Ice Cream
Sugary foods incite sudden surges of blood glucose that, in the long term, cause sugar highs and lows, and make you as distractable as a toddler in the Disney store. And foods high in saturated fat can clog blood vessels and slow the flow of nutrients and blood to the brain.
5. When You’re Under the Weather…
Drink This:
Ginseng Tea, Hot or Iced
In a Canadian study, people who took 400 milligrams of ginseng a day had 25 percent fewer colds than people who popped a placebo. Ginseng helps kill invading viruses by increasing the body’s production of key immune cells.
Not That!
Caffeinated Beverages and Energy Drinks
Excessive caffeine messes with your sleep schedule and sabotages key immune agents. And insufficient sleep opens the door to colds, upper respiratory infections, and other ills. What’s more, caffeine can dehydrate you, and hydration is vital during illness: Fluids not only transport nutrients to the problem zones, but also carry away toxins.
6. When You Need to Wake Up and Go…
Eat This:
Eggs and Whole-Wheat Toast
Eggs are a great source of protein, and having them for breakfast sets you up for a perfect day of eating. Saint Louis University researchers found that people who eat eggs for breakfast consume 264 fewer calories the rest of the day than those who eat bagels and cream cheese.
Not That!
Bagel and Cream Cheese
At 500 calories and 20 grams of fat, this deli disaster is one of the worst ways to start your day. Sixty grams of fast-burning carbohydrates will cause a dip in energy and a spike in hunger, long before lunchtime. The same goes for croissants, danish, donuts, and pancakes.
7. When You Want to Get ”In the Mood”…
Eat This:
Dark Chocolate
The cocoa in chocolate contains stimulants that increase your body’s sensitivity. Chocolate also contains phenylethylamine, a chemical that can give you a slight natural high. And Italian researchers found that women who often eat chocolate have a higher sex drive than those who don’t. Make sure your chocolate has at least 60 percent cacao.
Not That!
The Third Glass of Wine
The alcohol in wine affects your prefrontal cortex, which can decrease inhibition and up your sexual appetite. But only for the first glass or two. Beyond that, the toxic affects of alcohol in your system take over and are as likely to make you sleepy as they are to make you sexy. The more pouring, the more snoring.
50 Questions That Will Free Your Mind
These questions have no right or wrong answers.
Because sometimes asking the right questions is the answer.
- How old would you be if you didn’t know how old you are?
- Which is worse, failing or never trying?
- If life is so short, why do we do so many things we don’t like and like so many things we don’t do?
- When it’s all said and done, will you have said more than you’ve done?
- What is the one thing you’d most like to change about the world?
- If happiness was the national currency, what kind of work would make you rich?
- Are you doing what you believe in, or are you settling for what you are doing?
- If the average human life span was 40 years, how would you live your life differently?
- To what degree have you actually controlled the course your life has taken?
- Are you more worried about doing things right, or doing the right things?
- You’re having lunch with three people you respect and admire. They all start criticizing a close friend of yours, not knowing she is your friend. The criticism is distasteful and unjustified. What do you do?
- If you could offer a newborn child only one piece of advice, what would it be?
- Would you break the law to save a loved one?
- Have you ever seen insanity where you later saw creativity?
- What’s something you know you do differently than most people?
- How come the things that make you happy don’t make everyone happy?
- What one thing have you not done that you really want to do? What’s holding you back?
- Are you holding onto something you need to let go of?
- If you had to move to a state or country besides the one you currently live in, where would you move and why?
- Do you push the elevator button more than once? Do you really believe it makes the elevator faster?
- Would you rather be a worried genius or a joyful simpleton?
- Why are you, you?
- Have you been the kind of friend you want as a friend?
- Which is worse, when a good friend moves away, or losing touch with a good friend who lives right near you?
- What are you most grateful for?
- Would you rather lose all of your old memories, or never be able to make new ones?
- Is is possible to know the truth without challenging it first?
- Has your greatest fear ever come true?
- Do you remember that time 5 years ago when you were extremely upset? Does it really matter now?
- What is your happiest childhood memory? What makes it so special?
- At what time in your recent past have you felt most passionate and alive?
- If not now, then when?
- If you haven’t achieved it yet, what do you have to lose?
- Have you ever been with someone, said nothing, and walked away feeling like you just had the best conversation ever?
- Why do religions that support love cause so many wars?
- Is it possible to know, without a doubt, what is good and what is evil?
- If you just won a million dollars, would you quit your job?
- Would you rather have less work to do, or more work you actually enjoy doing?
- Do you feel like you’ve lived this day a hundred times before?
- When was the last time you marched into the dark with only the soft glow of an idea you strongly believed in?
- If you knew that everyone you know was going to die tomorrow, who would you visit today?
- Would you be willing to reduce your life expectancy by 10 years to become extremely attractive or famous?
- What is the difference between being alive and truly living?
- When is it time to stop calculating risk and rewards, and just go ahead and do what you know is right?
- If we learn from our mistakes, why are we always so afraid to make a mistake?
- What would you do differently if you knew nobody would judge you?
- When was the last time you noticed the sound of your own breathing?
- What do you love? Have any of your recent actions openly expressed this love?
- In 5 years from now, will you remember what you did yesterday? What about the day before that? Or the day before that?
- Decisions are being made right now. The question is: Are you making them for yourself, or are you letting others make them for you?
Please share your thoughts with us in the comments section below.
The Articles Comes to you from Fantastic website Marcandangel
BANANAS with dark patches on yellow skin..
THE IMPORTANCE OF SILENCE
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THE IMPORTANCE OF SILENCE Think of someone who is powerful. That you fight and scream like a chicken or looks and silences, like a wolf? Wolves Do not Cry. They have the aura of strength and power. Quietly observe. Only the powerful, are wolves, men or women, respond to a verbal attack with silence. Besides, who avoids saying anything they want, rarely regret for hurting someone with harsh words and thoughtless. Precisely for this reason, the first and most obvious sign of power over oneself is the silence at critical moments. If you are in silence, looking at the problem, shows its thinking, no time for futile debates. If a thread that has left the realm of reason, who has won shows that silent, even when the other side insists on yelling his defeat. Look … Smile … Silence … Go ahead. Remember that there are times to speak and there aremoments of silence. Choose which of those times is right, even if they have to work for it. For some reason, probably cultural, we are trained for the (false) idea that we are obliged to answer all the questions and respond to all attacks. Not true! You answer only to want to respond and react only when they want to react. You is not even obliged to meet their personal phone. Talk is a choice, not a requirement, more so than it seems. You can choose silence. In addition, you will not have to repent for things said in thoughtless moments, as he defended a Greek thinker, over 300 years before Christ, saying: ”I regret what you said, but never my silence.” Respond with silence when necessary. Use smiles, no smiles sarcastic, but real. Use the look, use a hug or use something else to not respond at times you’ll find that silence can be the most powerful responses. And at the right time, the most comprehensive and real one. With respect, hugs and kisses, Imaginethespirit |
10 Habits for a Stronger Heart
The smartest plan for attacking a heart attack is, of course, preventing one from ever happening. Choose three of the following strategies and make them a habit. The closer to the top, the more you reduce your risk of heart disease.
1. Convince Your Wife to Stop Smoking
Nonsmoking husbands of smoking wives face a 92 percent increase in their risk of heart attack. Breathing secondhand smoke boosts bad cholesterol levels, decreases good cholesterol, and increases your blood’s tendency to clot.
2. Work Out for 30 Minutes, Four Times a Week
Middle-aged men who exercise vigorously for 2 or more hours cumulatively per week have 60 percent less risk of heart attack than inactive men do.
3. Lose 10 to 20 Pounds
If you’re overweight, dropping 10 to 20 pounds lowers your risk of dying from a heart attack. A 10-year study found that overweight people had heart attacks 8.2 years earlier than normal-weight victims.
4. Drink Five Glasses of Water a Day
Men who drink that many 8-ounce glasses are 54 percent less likely to have a fatal heart attack than those who drink two or fewer. Researchers say the water dilutes the blood, making it less likely to clot.
5. Switch from Coffee to Tea
A recent study found that people who drink three cups of tea a day have half the risk of heart attack of those who don’t drink tea at all. Potent antioxidants, called flavonoids, provide a protective effect.
6. Eat Salmon on Saturday, Tuna on Tuesday
Researchers at the Harvard School of Public Health say that eating fish at least twice a week lowers heart-disease risk by more than 30 percent. The magic ingredient is the omega-3 fatty acids.
7. Ask Your Doctor About Vitamin E and Aspirin
Men who take both cut the plaque in clogged arteries by more than 80 percent, according to a recent University of Pennsylvania study.
8. Eat a Cup of Total Corn Flakes for Breakfast
This cereal contains one of the highest concentrations of folate (675 micrograms) of any cereal. Taking in that much folic acid daily cuts your risk of cardiovascular disease by 13 percent, according to researchers.
9. Count to 10
Creating a 10-second buffer before reacting to a stressful situation may be enough to cool you down. Men who respond with anger are three times more likely to have heart disease and five times more likely to have a heart attack before turning 55.
10. Eat Watermelon
It contains about 40 percent more lycopene than is found in raw tomatoes, and a new study shows that your body absorbs it at higher levels due to the melon’s high water content. Half a wedge can boost heart-disease prevention by 30 percent.
5 ways to prevent type 2 diabetes
Up to 90 percent of cases of type 2 diabetes can be prevented by healthy lifestyle habits. Here are five ways to avoid becoming part of the diabetes epidemic
Given the serious consequences emanating from insulin resistance and Type-2 diabetes, preventing this disease is certainly our best weapon in reducing the damage caused by a surplus of blood sugar. Luckily for us, the preventive potential is extraordinary: Adopting a healthy lifestyle can prevent up to 90 percent of Type-2 diabetes cases! To see how we can reduce the risk of diabetes, let us review some lifestyle factors.
1. Maintain a healthy body weight
Given that excess weight and obesity are instrumental in the development of Type-2 diabetes, maintaining a normal body weight is an essential aspect of any preventive approach. The most spectacular illustration of how weight loss can influence the risk of diabetes is undoubtedly the effect of bariatric surgery (reducing stomach size) on morbidly obese people. Radically reducing the size of the stomach rapidly decreases obesity and almost completely eliminates Type-2 diabetes!
However, it is neither necessary nor desirable to undergo this type of surgery to reap the benefits of weight loss: Losing just 5 kg, even over several years, can reduce the risk of diabetes by 50%! At a time when overweight has become the norm rather than the exception, Type-2 diabetes undoubtedly illustrates the dangers of excess weight and the need to be as slim as possible in order to prevent this disease.
2. Reduce intake of high-sugar foods
You can also significantly reduce the risk of diabetes by paying particular attention to the amount and especially the type of carbohydrates: that is, the sugar in your diet. There are three main types of carbohydrates.
*The first is simple sugars – like those in fruits, dairy products, maple syrup, or honey – and sugars added to various products sold in grocery stores. Added sugar is quite significant: In 2001, it represented more than 10% of the calories consumed by Canadians, or the equivalent of 60 g (12 teaspoons) of sugar a day! This sugar surplus is sometimes difficult to identify as the industry uses many sources of sugar in its preparation of food products. But make no mistake. When a product label uses terms like sucrose, dextrose, fructose-enriched corn syrup, glucose-fructose, malt syrup, etc., it can mean only one thing: sugar has been added! The closer these items are to the top of the ingredient list, the more of them the product contains.
*The second main form of sugar is starches. These are created by combining a number of sugar molecules. Starch is found in cereals, potatoes, and certain vegetables and legumes. Generally, the sugar present in foods in starch form is digested more slowly than simple sugars. Conversely, all starches are not digested at the same rate: For example, potato starch has a structure that breaks down into sugar very quickly while legume starches are much more resistant.
*The third main form is dietary plant fibres, found only in plant products such as vegetables, fruits, and whole grains. These fibres are so complex that our stomach cannot digest them and only the bacteria present in our intestines can extract a small amount of their sugar content.
The main difference between the various types of carbohydrates is how fast they are absorbed by the intestine and transported into the bloodstream. In the case of simple sugars, their rapid assimilation forces the pancreas to react by secreting a large amount of insulin. Conversely, in the case of dietary plant fibres or complex starches, the intestine breaks down these sugars much more slowly, causing sugar to appear gradually in the blood and produce less insulin. To distinguish the effects of carbohydrates on blood glucose, we use the concepts of glycemic index and glycemic load.
Ingesting a food with a high glycemic load, such as corn flakes, rapidly increases the blood glucose level, which is accompanied by a massive secretion of insulin striving to absorb all the sugar. However, it may happen that the amount of insulin produced by the pancreas in response to this sugar level is too great, which can result in excessive glucose absorption, and paradoxically, a hypoglycemic state a few hours after eating a meal. This is not a desirable outcome as the lack of glucose in the blood greatly stimulates the centers involved in appetite control, causing a craving for more food to raise the glucose level. If repeated excessively, these fluctuations will not only wear out the pancreas but also promote obesity. Actually, insulin helps convert sugars into fats, as well as store them in the adipose tissues.
Conversely, consuming foods containing complex carbohydrates (with a low glycemic load, such as whole grain products and legumes) produces a much smaller amount of glucose and insulin in the blood. Under these conditions, the glycemia is stabilized over a longer period, without hypoglycemic episodes. By avoiding blood glucose fluctuations, this type of carbohydrate reduces insulin production and prevents overloading of the pancreas. In addition to being important for diabetics or pre-diabetics, who must maintain a stable glycemic level, consuming complex carbohydrates with a low glycemic load is a dietary change that can have a big impact on diabetes prevention in general.
3. Choose the right fats
The type of dietary fat can also exert a huge influence on the development of Type-2 diabetes. Certain saturated fats, for example, promote inflammation, indirectly causing insulin resistance. Conversely, oleic acid, the main fat in olive oil, has an anti-inflammatory action, thereby reducing the risk of insulin resistance. It is noteworthy that omega-3 fats can improve the insulin response of our organs. As for heart disease prevention, using olive oil as the main fat combined with sustained omega-3 intake is a key element in diabetes prevention.
4. Get some exercise
Besides its central role in preventing cardiovascular diseases, regular physical exercise is essential for Type-2 diabetes prevention. Muscles are the main organs involved in the absorption of glucose in response to insulin. Therefore regular physical exercise, by maintaining optimal muscular function, improves our sensitivity to insulin, thus ensuring stable blood glucose levels. A study of pre-diabetics who presented with, among other things, hyperglycemia upon fasting (over 1.1 g of glucose per litre) and high blood pressure, showed that regular exercise (150 minutes a week) over three years reduced glycemia considerably more than if they had taken a frequently used molecule (metformin) to reduce blood glucose levels.
Regular exercise not only reduces glycemia but notably improves blood pressure, an extremely positive effect for heart disease prevention and one not seen in treatment with hypoglycemic drugs. In other words, while molecules like metformin are vital allies in fighting disorders responsible for diseases like Type-2 diabetes, we must never underestimate the remarkable effect of lifestyle changes such as physical exercise on a number of processes induced by these diseases.
5. Flavour your food with spices
As incredible as it may seem, certain spices can be instrumental in diabetes Type-2 prevention. The most obvious one is undoubtedly cinnamon, an aromatic substance that improves glucose tolerance and has the ability to interfere with the creation of glycation products that damage blood vessel linings. This property appears to be widespread in the plant kingdom as spices and seasonings such as Jamaican allspice, black pepper, thyme, and many other herbs can also block glycation reactions. Turmeric also seems to reduce blood glucose levels, which is why it is used in traditional Indian medicine (Ayurveda). In addition, turmeric’s powerful anti-inflammatory activity is a very good preventive weapon for reducing the damage caused by a sugar surplus in the cardiovascular system. Spices continue to surprise us!
The top 20 foods for beating diabetes
What you eat can help you control and fight your diabetes. Incorporate these healthy foods into your diet
Every time you roll your shopping cart into the supermarket, you’re making a decision that goes far beyond whether you’re going to have pork or pierogies for dinner.You’re actually choosing between being a victim and a victor. What you put in your cart goes a long way toward determining whether you’ll be compromised by diabetes or start controlling and eventually even beating it.
That’s why we’ve assembled the following list of the 20 best foods for fighting diabetes. Every time you go to the store from now on, take this list with you and check off each item. In fact, if your favourite store has a delivery service, sign up for it so your supplies are automatically replenished every few weeks.
Research proves that making a few key changes to your diet—such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more “good” fat—helps improve blood-sugar control and cuts the risk of diabetes-related complications.Don’t make the mistake of thinking that one or two or even five foods on this list will transform you. You need most of them—yes, even the flaxseed—because together they represent a new approach to eating, a lifestyle rather than just a diet.
1. Apples
Because they offer so many health advantages, put these at the core of your diet.Apples are naturally low in calories, yet their high fibre content (4 grams) fills you up, battles bad cholesterol, and blunts blood-sugar swings. Red Delicious
and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants.
Eat them whole and unpeeled for the greatest benefit, or make a quick “baked” apple. After washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwave until soft (about 4 minutes). Enjoy with yogourt and oat bran sprinkles for a nutritious dessert, or serve over oatmeal for breakfast.
2. Avocado
Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter. To keep what’s left over from turning brown, spritz the flesh with cooking spray or coat with lemon juice and wrap in plastic.
3. Barley
Choosing this grain instead of white rice can reduce the rise in blood sugar after a meal by almost 70 per cent—and keep your blood sugar lower and steadier for hours. That’s because the soluble fibre and other compounds in barley dramatically slow the digestion and absorption of the carbohydrate. Even brown rice can’t compare. Add barley to soups, serve it as a side dish, or make it the basis for a stir-fry or casserole. Pearled, hulled, or quick-cooking varieties are all crackling good choices.
4. Beans
When menu planning, think “bean cuisine” at least twice a week. The soluble fibre in all types of beans (from chickpeas to kidney beans to even edamame) puts a lid on high blood sugar. And because they’re rich in protein, beans can stand in for meat in main dishes. Just watch the sodium content. Always rinse canned beans before using. To save time cooking beans, invest in a pressure cooker. Soaked beans are tender in just 10 to 15 minutes.
5. Beef
Yes, beef is a diabetes-friendly food, as long as you choose the leanest cuts and keep portions to one-fourth your plate. Getting enough protein at mealtime keeps you feeling full and satisfied. Plus, it helps maintain muscle mass when you’re losing weight, so your metabolism stays high. The skinniest beef cuts are eye of round, inside round, ground round, tenderloin, sirloin, flank steak, and filet mignon. To lean up other cuts, put them in the freezer for 20 minutes. This hardens the meat so it’s easier to slice off the fat. Lean cuts can be tenderized and made more flavourful by marinating in any mixture that contains vinegar, wine, or citrus juice. The acid softens them up.
6. Berries
Think of them as nature’s M&Ms: sweet, convenient, colourful, and satisfying. Berries are full of fibre and antioxidants. The red and blue varieties also contain natural plant compounds called anthocyanins. Scientists believe these may help lower blood sugar by boosting insulin production. Put some in an easy-to-grab location or freeze a handful to suck on or use as ice cubes.
7. Broccoli
Hey, don’t make that face. Broccoli is filling, fibrous, and full of antioxidants (including a day’s worth of vitamin C in one serving). It’s also rich in chromium, which plays an important role in long-term blood sugar control. If you don’t already love it, either “hide” it in soups, pasta dishes, and casseroles, or sauté it with garlic, soy sauce, and mustard, or dark sesame oil (or any combination thereof) for a taste you’ll fall for.
8. Carrots
Don’t believe what you hear about carrots rapidly raising blood sugar. While the type of sugar they contain is transformed into blood sugar quickly, the amount of sugar in carrots is extremely low. That’s good news because carrots are one of nature’s richest sources of beta-carotene, which is linked to a lower risk of diabetes and better blood-sugar control. Sick of raw sticks? Make some “fries” by slicing carrots into thin strips, scattering on a baking sheet, and flavouring with olive oil, salt and pepper. Roast at 400°F (200°C) for 40 minutes. Who needs McDonald’s?
9. Chicken or turkey
These meats can be high-fat disasters or perfectly healthy fare. It all depends on the cut and how it’s prepared. Breast meat, whether ground or whole, is always lower in fat than dark meat such as thighs and drumsticks. Never eat the skin because of its high saturated fat content, and when buying ground turkey, make sure the package says ground turkey breast. Otherwise, you may as well be eating hamburger. And need we remind you, the Colonel is not your friend. (Why are you eating anything that comes in a bucket anyway?) If you stick to these rules, you’ll enjoy a nice, low-calorie dose of sustaining protein. No time to cook? Pick up a rotisserie chicken.
10. Eggs
Eggs are another excellent, inexpensive source of high-quality protein—so high, in fact, that egg protein is the gold standard nutritionists use to rank all other proteins. An egg or two won’t raise your cholesterol, and will keep you feeling full and satisfied for hours afterward. Such a magic food deserves a little sleight of hand in its preparation. To flip an egg, spritz the skillet with cooking spray, wait for the egg white to bubble and, in one continuous motion, slide the pan quickly toward you and then forward with a slight upward flick of the wrist. Bow to your guests.
11. Fish
The single deadliest complications of diabetes is heart disease, and eating fish just once a week can reduce your risk by 40 per cent, according to a Harvard School of Public Health study. The fatty acids in fish reduce inflammation in the body—a major contributor to coronary disease—as well as insulin resistance and diabetes. And unless you’re pregnant, don’t worry too much about potential chemical contaminants. An exhaustive review of the scientific literature on fish and human health by Harvard researchers led to the conclusion that eating it far outweighs any accompanying risks.
12. Flaxseed
No, this is not something you fill the bird feeders with come winter. Rather, these shiny brown seeds hit the diabetes trifecta: They’re rich in protein, fibre, and good fats similar to the kind found in fish. They’re also a source of magnesium, a mineral that’s key to blood-sugar control because it helps cells use insulin. Ground flaxseed spoils quickly, so buy whole seeds in bulk, keep in the fridge, and grind as needed. Sprinkle on cereal, yogourt, or ice cream or blend into meat loaf, meatballs, burgers, pancakes, and breads. It works in just about anything—including bird feeders.
13. Milk and yogurt
Both are rich in protein and calcium, which studies show may help people lose weight. And diets that include plenty of dairy may fight insulin resistance, a core problem behind diabetes. Go low-fat or fat-free, though. If you don’t like the taste of skim milk, try 1 percent. It’s a little thicker and creamier than skim. Likewise, reduced-fat Greek-style yogurt tends to taste richer than its Canadian counterparts because of how it’s made. Drizzle with honey and imagine you’re on the Mediterranean.
14. Nuts
Because of their high fibre and protein content, nuts are “slow burning” foods that are friendly to blood sugar. And even though they contain a lot of fat, it’s that healthful monounsaturated kind again. Roasting really brings out the flavour of nuts and makes them a great addition to fall soups and entrées. Just spread shelled nuts on a cooking sheet and bake at 300°F (150°C) for 7 to 10 minutes.
15. Seeds
Like nuts, seeds of all types—pumpkin, sunflower, sesame—are filled with good fats, protein, and fibre that work together to keep blood sugar low and stave off heart disease. They’re also a natural source of cholesterol-lowering sterols, the same compounds added to some cholesterol-lowering margarines. Fill an empty Altoids mint tin with your favourite unsalted seeds and stash it in your purse or pocket in case of snack emergencies. Or tell the waiter to hold the croutons on your Caesar and substitute pumpkin or sunflower seeds instead.
16. Oatmeal
Ever wonder why oatmeal is so good for you? It’s because it’s loaded with soluble fibre which, when mixed with water, forms a paste. Just as it sticks to your bowl, it also forms a gummy barrier between the digestive enzymes in your stomach and the starch molecules in your meal. So it takes longer for your body to convert the carbs you’ve eaten into blood sugar. Don’t like oatmeal in the morning? Buy oat flour and use it as a thickener in autumn stews, casseroles, and soups. Or add ground oatmeal (not the instant kind) to muffin, pancake, or waffle batters. You won’t even know it’s there.
17. Olive oil
This stuff is liquid gold. In fact, it contains an anti-inflammatory component so strong that researchers liken it to aspirin. This may be one reason why people who follow a Mediterranean diet—a traditional way of eating that emphasizes olive oil along with produce, whole grains, and lean meat—have such low rates of heart disease and diabetes, both of which are linked with inflammation. Unlike butter, the good fat in olive oil won’t increase insulin resistance and may even help reverse it. A touch of olive oil also slows digestion, so your meal is less likely to spike your glucose. Dribble it on salads, baked potatoes, pasta…just about anything.
18. Peanut butter
One study found that eating peanut butter dampens the appetite for up to 2 hours longer than a low-fibre, high-carb snack, making this childhood favourite a grown-up weight-loss ally. The monounsaturated fats in PB also help control blood sugar. Looking for a new way to enjoy it? Try raw or steamed veggies with this peanut dip: Bring 2/3 cup water to boil in a saucepan, stir in 1/3 cup creamy PB, 1 clove minced garlic, 2 teaspoons fresh-grated ginger, 2 medium chopped scallions, 2 tablespoons of brown sugar, 2 tablespoons of soy sauce, and a dash of chili powder. Simmer 2 minutes, remove from heat, and stir in 1 tablespoon of lemon juice. Wait until it cools, then start dipping!
19. Whole-grain bread
Eating white bread is practically like eating table sugar when it comes to raising blood sugar. So if you eat a lot of it (and this includes bagels), simply switching to whole grain may improve your sensitivity to insulin. In one study of nearly 1,000 men and women, the higher their intake of whole grains, the greater their insulin sensitivity and blood-sugar stability. Don’t mistake any old brown bread, or even multigrain, for whole grain. If it doesn’t have the word “whole” in the first ingredient, don’t buy it. And look for the coarsest bread you can find; the coarseness will slow digestion.
20. Sweet potatoes
Choose a baked sweet potato instead of a baked white potato, and your blood sugar will rise about 30 percent less. Sweet potatoes are packed with nutrients and disease-fighting fibre, almost 40 percent of which is the soluble kind that lowers cholesterol and slows digestion. They’re also extra rich in carotenoids, orange and yellow pigments that play a role in helping the body respond to insulin. Plus, they’re full of the natural plant compound chlorogenic acid, which may help reduce insulin resistance.
10 Instant Emotional Fitness Tools
When things get out of control and you momentarily lose your emotional balance, there are any number of little things you can do to regain it. Here are ten tools to help get you started.
1. Wash your hands and face and brush your teeth. It cools and cleans the parts of your body that you use most frequently, which is relaxing, and gives you that “fresh start” feeling.
2. Put on clean socks and some shoes that you haven’t worn in a few days. Shoes take a day or two to release any moisture they have absorbed, and this is a very easy way to put a little pep back into your step.
3. Give yourself a good shave (face or legs). This is another instant refresher. Especially if you have sensitive skin or the weather is dry. Plus, when we know we are looking our best, we naturally feel better.
4. Look at any trophy, diploma, or certificate of achievement that you have earned. And if it isn’t framed and on the wall, frame it now. These are reminders of your accomplishments, and taking in your success is important to maintaining your self-esteem.
5. Remember your last (or greatest) success and think about it for sixty seconds. Taking in your success as often as possible will help you reach another and another. Quite simply, it reminds you that if you’ve done it before, you can do it again.
6. Know you are the person your loved ones think you are. And yes, that goes for your dog too. Knowing that you are unconditionally loved can’t help but make you feel good about yourself. It’s so easy to beat yourself up, I recommend pulling yourself up instead.
7. Wash your car, inside and out. Hey, when our wheels are shiny, we feel better. If you don’t think this applies to you, just remember how you felt the last time you got a ride in someone’s very funky car. Race you to the car wash.
8. Organize your closet and get rid of anything that no longer fits. Old clothes may come back into style, but you really don’t want them on hangers for the next twenty years. Throwing out the old makes room for the new. For some, the feeling they get from putting on a new “power suit” fills them with pride.
9. Cook a lovely meal. Even if you are by yourself, preparing a tasty dinner, setting the table, and treating yourself to a wonderful culinary experience will lift your spirits. Sharing it with someone you love and/or respect will make it even more nurturing.
10. Look around you, remember that you started with nothing, and know that everything you see, you created. We can all lose our feelings of self-worth, especially when something goes wrong in our world. The truth is that if you have done it before, you can do it again-no matter what.
None of these tasks has to be uncomfortable or take you much time. Finding ways to give yourself a little boost when you’re not feeling like you’re at the top of your game is a trick that truly happy people use on a regular basis
Sacred Heart Diet – Quick fast weight loss
Okay, before i go into this diet in detail, be aware it IS a fad diet, however its one of the more healthy ones, and its VERY effective. I used this to kick my plateau.
I would never reccomend this unless you absolutly had to kick a plateau, or need to loose weight for surgery etc (which is why i did it).
Its very hard to stick to, and i had been happily sticking to a 1200 calorie a day diet for 8 months at the time of doing this, and i STILL found it excessivly hard to stick too. On the bright side, im on day 6 now and ive lost 4.5kg/10lb.
It generally seems to deny you:
* All fats
* All Starches
* All Wheat based products
* All Processed foods
If correctly followed, it will clean out your system of impurities and give you a feeling of well-being. After only 7 days of this process, you will begin to feel lighter by at least 10 pounds (4.5kg) and possibly 17 pounds(7.7kg), and experience an abundance of energy. (though i felt tired for the first couple days on this diet)
- SOUP:
-
- 1 or 2 cans of stewed tomatoes
- 3 plus large green onions
- 1 large can of beef broth (no fat)
- 1 pkg. Lipton Soup mix (chicken noodle)
- 1 bunch of celery
- 2 cans green beans
- 2 lbs. Carrots
- 2 Green Peppers
- Season with salt, pepper curry, parsley, if desired, or bouillon, hot or Worcestershire sauce. Cut veggies in small to medium pieces. Cover with water. Boil fast for 10 minutes. Reduce to simmer and continue to cook until veggies are tender.
- This soup can be eaten anytime you are hungry during the week. Eat as much as you want, whenever you want. This soup will not add calories. The more you eat, the more you will lose. You may want to fill a thermos in the morning if you will be away during the day.
- DRINKS:
-
- Unsweetened juices
- Tea (also herbal)
- Coffee
- Cranberry juice
- Skim milk
- Water, water, water
- DAY ONE
- Any fruit (except bananas). Cantaloupes and watermelon are lower in calories than most other fruits. Eat only soup and fruit today.
- DAY TWO
- All vegetables. Eat until you are stuffed with fresh raw, cooked or canned veggies. Try to eat green leafy veggies and stay away from dry beans, peas or corn. Eat veggies along with the soup. At dinnertime tonight reward yourself with a big baked potato and butter. Don’t eat any fruits through today.
- DAY THREE
- Eat all the soup, fruit and veggies you want. Do not have a baked potato. If you have eaten as above for three days and not cheated, you should find that you have lost 5-7 pounds.
- DAY FOUR
- Bananas and skim milk: Eat at least 3 bananas and drink as much milk as you can today, along with the soup. Bananas are high in calories and carbohydrates, as is the milk but on this particular day, your body will need the potassium and carbs. Proteins and calcium to lessen the cravings for sweets.
- DAY FIVE
- Beef and tomatoes: you may have 10 to 20 ounces (300-550grams) of beef and a can of tomatoes, or as many as 6 tomatoes on this day. Eat the soup at least once today.
- DAY SIX
- Beef and veggies, eat to your heart’s content of the beef and veggies today. You can even have 2-3 steaks if you like with green leafy veggies but no baked potato. Be sure to eat the soup at least once today.
- DAY SEVEN
- Brown rice, unsweetened fruit juice and veggies, again, be sure to stuff yourself and eat the soup. You can add cooked veggies to your rice if you wish.
- By the end of the 7th day, if you have not cheated on this diet, you should have lost 10 to 17 pounds. If you have lost more than 17 pounds, stay off the diet for two days before resuming the diet again.
- This diet is fast. The secret lies within the principle that you will burn more calories than you take in. It will flush your system of impurities and give you a feeling of well-being. This diet does not lend itself to drinking any alcoholic beverages at any time. Because of the fat build-up in your system. Go off the diet at least 14 hours before any intake of alcohol.
- Due to the variety of digestive systems in individuals, this diet will affect everyone differently. After day three, you will have more energy than when you began, if you do not cheat. After being on the diet for several days, you will find that your bowel movements have changed. Eat a cup of bran or fiber. Although you can have black coffee with this diet, you may find that you don’t need caffeine after the third day.
- The basic fat burning soup can be eaten anytime you feel hungry during the seven days. Eat as much as you wish. Remember the more you eat, the more you will lose. You can eat broiled, boiled or baked chicken instead of the beef. Absolutely no skin on the chicken. If you prefer, you can substitute broiled fish for the beef on only one of the beef days. You need the high protein in the beef for the other days.
- Continue on the diet as long as you wish and feel the difference both mentally and physically.
- DO NOT – DO NOT
- No bread, alcohol, carbonated drinks (including diet drinks). Remember, absolutely no fried foods.
- DO – DO – DO – DO
- Drink plenty – at least 6 to 8 glasses – of water a day, as well as any combination of the following beverages: black coffee, unsweetened fruit drinks, cranberry juice and skim milk.
- This diet comes from the Sacred Heart Memorial Hospital that is used for overweight heart patients in order to lose weight rapidly, usually prior to surgery.
How to Make a Sassy Water Recipe for a Flat Belly Diet
The Flat Belly Diet is touted as a plan that will help people shed extra pounds and inches that collect around the midsection and belly. Using proper nutrition, the diet helps to eliminate a build up of contaminants, fat, and excess water weight. Sassy water is one of the main staples of the Flat Belly Diet, and should be drunk every day.
Instructions
things you’ll need:
- 8. 5 cups water
- 1 tsp/ grated ginger
- 1 medium cucumber
- 1 medium lemon
- 12 spearmint leaves
- Wide-mouthed Bottle or jug
-
- 1
Pour the water in the bottle or jug. Ideally, this water should be filtered, so that it is as pure as possible. If you don’t want to buy several gallon jugs of water each week, you can invest in an water filter, such as Pur or Brita, in order to ensure that your water is filtered.
- 2
Wash the cucumber and spearmint as thoroughly as possible. If your cucumber isn’t organic, it will have a waxy coating on it. This waxy outer coating can be removed by soaking the cucumber in apple cider vinegar and rinsing in warm water, while scrubbing with a rough towel.
- 3
Peel the brown outer coating of the ginger off with a vegetable peeler.
- 4
Slice the cucumber and ginger as thinly as possible. Cucumber is an important ingredient in the Flat Belly Diet sassy water because it is a natural diuretic, and helps the body release stored excess water.
- 5
Tear the spearmint leaves.
- 6
Add the ginger, cucumber, and spearmint to the filtered water. Shake the container well, mixing the filtered water and ingredients together. Ginger is an ingredient of the flat belly diet sassy water recipe because it’s reported to boost metabolism.
- 7
Put the container in the refrigerator and drink it the following day. In order to have a successful diet, the water should be drunk instead of juices, sodas, and other drinks. If you live in a hot climate, consider making a double batch of Flat Belly diet sassy water, because your local weather could cause dehydration
- 1
How to Make Sassy Water To Flatten Your Belly
What is Sassy Water? And, will it really help you lose up to seven pounds and five inches in just four days? According to the four day, flat belly diets published in Prevention Magazine and The Daily Mail, the answer is yes. Lemon water has long been touted as a great way to cleanse your body, and help you lose weight. The addition of few new ingredients apparently boosts that weight loss power. Although, you’ll have to look up the diet on your own, the recipe is simple and healthy.
Instructions
-
- 1
First, you’ll need 3 1/2 to 4 quarts of water in a pitcher. Use filtered water to make sure it is pure.
- 2
Thoroughly wash one lemon. Slice it very thin, and add it to the water. You don’t need to squeeze the juice out, just drop the slices in.
- 3
Peel and thinly slice one cucumber, and add to the water. Add 12 fresh, clean mint leaves.
- 4
Next, you will need one teaspoon of finely grated ginger. Make sure it is fresh ginger, not the dried powder from your spice rack. Add the ginger to the water. Give it a quick stir, cover and place in the refrigerator over night. Drink it chilled throughout the following day.
- 5
Make a fresh batch every day for four days.
- 1
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How to Find Your Passion (s) in 15 minutes
It’s common advice. It’s so common as to become redundant. Follow your passion, and everything else will fall into place. You might have heard it at your college graduation, you’ve probably heard it from millionaires and billionaires, and your guidance counselor might have clued you in on this little gem of wisdom.
When you hear this piece of the advice, if you haven’t already found your passion, then the first thing that pops into your mind is “well that’s cool, but how the hell do I find my passion!? Maybe I don’t even have a passion. OMG I’m doomed”
I’m here to tell you that finding your passion isn’t going to take you years of soul searching, if you just make one key distinction that most people have yet to understand, and then start narrowing down your options.
Here’s where most people go wrong.
For some reason, people think that their passion should be something they should stumble upon after trekking through the Peruvian jungle, drinking ayahuasca and experiencing a brief moment of enlightenment and realization, informing them of their purpose here on this earth.
You see, all a passion is, is a more deep form of interest. Let’s say you’ve taken a liking to a particular woman or man. When you first start liking them or being attracted to them, unless your an idiot, you don’t start telling people how passionate you are for them. You are interested. Once you get into a relationship with them and start really getting to know them you can thendevelop a passion for them.
It’s the same way with everything. Let’s say you want to find a passion to pursue as a career. Let’s say your favorite things to do are listen to music, watch movies, and play golf.
If you just, like most people, listen to your favorite bands and go to the occasional concert, your at the level of interest. If however you start to go to all the shows in the area to the point where perhaps you could review bands for a newspaper, or start to really learn a musical instrument, or start developing your vocal skills, your starting to move toward the level of passion. If you start to watch as many movies as Siskel and Ebert and writing reviews about them, or you start getting into creating your own scripts or directing your own short films, you’ll start developing a passion for movies. If you start going to the golf course everyday and reading books about how to improve your swing, spending lots of money on clubs etc. your starting to develop a passion for golf.
So now let’s skip straight to the finding your passion part.
Here’s what you need to do. If your like most people, you could probably list 20 to thousands of interests you have. I want you to quickly write down up to 100 interests you have immediately. If you start running out of interests to write down without thinking hard, stop.
Now take however many interests you have written down and narrow those down to your top 20 interests. Imagine that your writing your interests down on a dating site and you just want to put down the interests that say something about who you are and are close to your heart.
Now take those 20 interests and narrow them down to the top three interests that you wouldn’t mind, or wouldn’t hate to be immersed in the entire day. I mean hardcore immersed in for the entire day, doing nothing else.
Those three interest are potential passions. To find the best passion to start developing, use your intuition. Or you can pick randomly if you really can’t decide. Or you can go to Google Adwords Keyword Tool and find the one that gets the most searches per month. That’s the passion that the general market has the most interest in, and thus has the most chance of being highly profitable. However keep in mind that if you want it to be easier for you to beat the competition than you might want your passion to be in something that has less competition so check out the google adwords competition. I believe though that if your passion is strong enough you can destroy 95% of the competition in any field.
Now that you’ve discovered the interest of yours with the most POP (Potential Of Passion) all you have to do is turn your interest into a passion.
How do you do that? It’s simple. Anything that you fully immerse yourself in and learn enough about you can start to develop a passion for. Buy the 3 or 4 most highly reviewed books on your new POP interest. Take a class on it. Read about it obsessively. Start taking action on the interest. Since I don’t know what your POP will be, I can’t define what those actions should be, but you can figure it out. Some of you won’t even be willing to take enough action to figure out what actions you should take – but such is life.
Don’t be one of those losers who keeps on reading and reading good advice but never take a bit of action on any of it.
