Monday, July 31, 2017
How to Re-Integrate a Splintered Self
You're reading How to Re-Integrate a Splintered Self, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
1-Listen
Identify the voices inside you. Last week, I wrote a letter from one clearly defined part of myself to another. These parts had NOT gotten along for some time, but now, I suddenly saw clearly that they could be first partners, then part of a larger, happier whole. Borrowing Gail Sheehy’s wonderful terms from “Passages”, one part of me was “The Seeker”, and the other was “The Merger”. I was concentrating on looking back and somehow making sense of the most difficult part of my life, and I knew that time had fragmented myself. The letter from the “Seeker” to the “Merger” and the response identified the key disputes concerning what happened during that period.2-Accept the Different Parts of Yourself
One of life’s great lessons is accepting. From my work on the stage, both as actor and playwright, I know that one of the theatre’s greatest gifts is the art of improv. Yes, improv is just what it sounds like, working on something without any preparation and making that lack of preparation a gift. But that’s not the core of improv. The core of improve is acceptance. If you’re on the stage doing improv, if your partner tells you you’re in the desert, then you’re in the desert, even if the theatre happens to be leaking rain at that moment. If you don’t accept, you can’t do improv. If the splintered parts of you can’t accept each other, then you can’t “perform” or participate in the drama of life together. So, each part of you, read that letter, overcome the negativity toward the other part and accept that why he or she did or didn’t do something.3-Find Your Internal Coach
Your Internal Coach is really simply a fancy or inspirational name for a nourishing internal parent. After my Seeker and Merger accepted each other, they realized they need another internal force who would supervise their integration, bring the best out in both, help them set goals, and most of all, help them find happiness in every moment, in every situation. The biggest thing the internal coach does is outlaw toxic self-criticism inside the newly integrated being.4-Coaching to the Best Outcome
Each day holds the possibilities of happiness, regardless of circumstances. Each day holds the possibilities of making the most of opportunities, no matter what they might be. Toxic internal criticism creates a re-splintering, and you have just overcome that, so here’s a way to mediate both feelings and events in a way that teaches with compassion. Here’s how.5-Diary Time: Record the Day’s Events and Feelings.
1-Give thanks for all, no matter what. (Remember your improv training around acceptance!) 2-Perhaps you made a mistake or didn’t do something as well as you might have. The splintered is not inclined to provide a teaching moment in such circumstances. The coach will. The coach will act as your kind adult and say, “What would have been a better approach?” You will tell the coach, and the coach will applaud your maturity. You can then add that to what you’re grateful for. So, you see, each day is a new opportunity to reknit yourself, in case any splintering went on during the day. Everyone wants to live their life with a full deck. Everyone wants to make the most of who they are. Everyone wants to be happy. These elements are all about a life of wealth. An integrated being is the best way to maximize your assets. Be rich!Lars Nielsen has decades of experience helping individuals and businesses discover and share their core message. Whatever your message or audience, grab his "Make YOUR Message Matter Cheat Sheet" and put his time-tested techniques to work immediately.
You've read How to Re-Integrate a Splintered Self, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
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July Recap and 1 Second Everyday Video
Well, it's already the end of July! A little over a month until my kids will be back in school. It feels like summer just started! It's been a good summer, though, so I'm not complaining. In recap: Jerry, the kids, and I spent a week in the Upper Peninsula of Michigan at Jeanie and Shawn's "camp". I went four-wheeling, sat around the campfire, made s'mores, watched Brian's ridiculously amazing fireworks show, spent tons of time with Luke (my favorite part!), found lots of cool rocks on a...
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Green tea compound may reduce the harms of a Western diet
A compound in green tea could help to reduce the health implications of a Western diet, say researchers.Researchers found that a compound in green tea called epigallocatechin gallate (EGCG) reduced the development of insulin resistance, obesity, and memory impairments in mice fed a high-fat, high-fructose diet.
Study co-author Xuebo Liu, Ph.D., of the College of Food Science and Engineering at Northwest A&F University in China, and colleagues recently reported their findings in The FASEB Journal.
The Western diet is generally defined as a diet rich in red and processed meats, high in saturated fats, refined sugars, and refined carbohydrates, and low in fruits, vegetables, whole grains, seafood, and poultry.
Unsurprisingly, following such a diet has been linked to weight gain and obesity, as well as the development of type 2 diabetes. What is more, studies have indicated that a Western diet may raise the risk of cognitive impairment.
The new study, however, suggests that the green tea compound EGCG could help to protect against the harms of a Western diet.
Testing EGCG in mice
Dr. Liu and team came to their findings by studying three groups of 3-month-old male mice.
For a total of 16 weeks, each group followed a different diet. One group of mice was fed a high-fat, high-fructose diet (HFFD), one group was fed an HFFD alongside 2 grams of EGCG in every liter of drinking water, while the remaining group was fed a standard diet (the controls).
At the end of the 16-week study period, as expected, the mice fed the HFFD had gained more weight than the control group. However, the weight gain was much less severe for mice whose HFFD was supplemented with EGCG.
Additionally, the team found that the mice fed HFFD plus EGCG were less likely to experience insulin resistance in response to an HFFD, as determined by the upregulation of specific brain pathways that control insulin signaling.
The memory of the mice was assessed with the Morris water maze test, a navigation task wherein researchers monitor rodents' ability to find an escape platform.
Compared with mice fed the HFFD, the researchers found that mice fed an HFFD plus EGCG were repeatedly much faster at finding the escape platform, and they also took a shorter path to locate it.
'Compelling evidence'
The team then removed the platform from the maze to test the rodents' memory in a probe trial, which measures how long a rodent spends in the "target quadrant," or the area of the maze where the platform used to be. A longer time spent in the target quadrant indicates better memory.
The researchers found that mice fed the HFFD plus EGCG spent longer in the target quadrant than the mice fed the HFFD alone.
The HFFD plus EGCG mice also had more platform crossings - that is, a greater number of crossings over the target location - indicating that these rodents had a better idea of where the escape platform was located previously.
While human trials are needed to confirm these findings, the researchers believe that EGCG not only has the ability to reduce the development of insulin resistance and weight gain in response to a Western diet, but it could also protect the brain.
"To our knowledge, this study is the first to provide compelling evidence that the nutritional compound EGCG has the potential to ameliorate HFFD-triggered learning and memory loss."
Could insufficient sleep be adding centimeters to your waistline?
Adults in the UK who have poor sleep patterns are more likely to be overweight and obese and have poorer metabolic health, according to a new study.
The findings showed that people who were sleeping an average of six hours a night had a waist measurement that was 3 cm greater than individuals who were getting nine hours of sleep a night. And shorter sleepers were heavier too.
The results strengthen the evidence that insufficient sleep could contribute to the development of metabolic diseases such as diabetes-major health challenges facing the NHS.
The study - led by Dr Laura Hardie, Reader in Molecular Epidemiology at the University of Leeds - not only looked at the links between sleep duration, diet and weight, but also other indicators of overall metabolic health such as blood pressure, blood cholesterol, blood sugar, and thyroid function.
The study involved 1,615 adults who reported how long they slept and kept records of food intake. Participants had blood samples taken and their weight, waist circumference, and blood pressure recorded. The researchers looked at the associations between how long people were sleeping and these key biological parameters.
The research team, from the Leeds Institute of Cardiovascular and Metabolic Medicine and the School of Food Science and Nutrition, reported their findings in the journal PLOS ONE.
Greg Potter, one of the Leeds researchers, said "The number of people with obesity worldwide has more than doubled since 1980. Obesity contributes to the development of many diseases, most notably type 2 diabetes. Understanding why people gain weight has crucial implications for public health."
Shorter sleep was also linked to reduced levels of HDL cholesterol in the participants' blood-another factor that can cause health problems. HDL cholesterol is 'good' cholesterol that helps remove 'bad' fat from the circulation. In doing so, high HDL cholesterol levels protect against conditions such as heart disease.
Interestingly, the study did not find any relationship between shortened sleep and a less healthy diet - a fact that surprised the researchers. Other studies have suggested that shortened sleep can lead to poor dietary choices.
The research was a snapshot of the associations between sleep duration and measurements of metabolic health. It was not designed to assess the impact of chronic poor sleep over time, and whether that leads to disease.
Dr Laura Hardie, the study's senior investigator, added "Because we found that adults who reported sleeping less than their peers were more likely to be overweight or obese, our findings highlight the importance of getting enough sleep. How much sleep we need differs between people, but the current consensus is that seven to nine hours is best for most adults."
The findings add to the growing body of evidence showing just how important a good night's sleep is to health.
Article: Longer sleep is associated with lower BMI and favorable metabolic profiles in UK adults: Findings from the National Diet and Nutrition Survey, Gregory D. M. Potter, Janet E. Cade, Laura J. Hardie, PLOS ONE, doi: 10.1371/journal.pone.0182195, published 27 July 2017.
A Little Happier: My Daughter’s Ex-Boyfriend’s Mother Knew the Right Thing to Say.
I love it when people know the right thing to say.
At the party following my daughter Eliza’s high-school graduation, her ex-boyfriend’s mother found exactly the right words to sum up their hard-to-put-into-words relationship. She said to Eliza, “You’ll always have a place in my heart.”
That’s what we want to hear! I have a place in your heart.
Do you struggle to find the right words to say — at a big event like a graduation, or in ordinary life? I love hearing examples of people finding the words.
This mini-episode is brought to you by the Platinum Card from American Express. There’s a world of experiences waiting to open up with the Platinum Card–backed by the services and security of American Express.
Want to get in touch? I love hearing from listeners:
- Comment below
- Email us: podcast@gretchenrubin.com
- Connect on Twitter: @gretchenrubin and @elizabethcraft
- Call: (77 HAPPY 336)
- Comment on my Facebook Page
- Sign up to get an email alert whenever we release a new episode
Happier listening!
The post A Little Happier: My Daughter’s Ex-Boyfriend’s Mother Knew the Right Thing to Say. appeared first on Gretchen Rubin.
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Cammy lost 30 pounds
Transformation of the Day: Cammy lost 30 pounds. A trip to the emergency room resulted in a new commitment to healthy eating and working out daily. Check out what she shared with us about releasing the weight. What was your motivation? Initally, my motivation was seeing how cute other girls looked and what they wore […]
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Sunday, July 30, 2017
10 Reasons Why Introverts Should Become Writers
You're reading 10 Reasons Why Introverts Should Become Writers, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
I don’t fit anywhere.
It’s difficult to find a perfect job. You’re right. It’s easier for extroverts. Since they are outgoing, sociable, enthusiastic and attention-seeking, they feel great in professions where human interaction is a must. For introverts, on the other hand, the choice of profession is tough to make. Although you might find many jobs difficult to cope with, there are still those that are suitable for you! One of them is writing.Why should I become a writer?
If you’re wondering why you should become a writer, check the 10 ultimate reasons why this job is ideal for you. Let’s begin!- No more recharging!
- Creativity appreciated!
- Daydreaming allowed!
- No more uncomfortable communication!
- Reading! Reading! Even more reading!
- Boredom at bay!
- Comfortable clothes allowed!
- Work in the right environment!
- Feel energized for social interaction!
- Recover through writing!
Can I earn my living by writing?
Yes, you can! Depending on your aspirations, talents and aptitudes, you don’t have to be a novel writer. If you want to have a job with a steady income, you might consider being a freelance writer, journalist or a blogger. There are many possibilities! Need more reasons to start your writing career?You've read 10 Reasons Why Introverts Should Become Writers, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
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Weekly Coffee Date
Weekly Coffee Date
Hi friends! I hope you are all having a fun and relaxing summer. My wedding planning procrastination has finally come to a forced end as we are only two months out. We got our invitations, met with our venue to choose a menu, and just sat down and came up with a tentative seating chart! Daniel and I are both procrastinators by nature, so we aren’t the best planning duo, but things are starting to come together! I will share more as we get closer to the date. Now my number one priority will be to find a dress in the next few weeks.
Between all the planning, I found some interesting links this week that you might enjoy:
Coke is replacing Coke Zero with a new similar product called Coke Zero Sugar. Some people are outraged but I was never a big fan of Coke Zero. Daniel is a Diet Coke loyalist so if I have diet soda it’s usually that.
Next time you’re at a birthday party you might want to rethink grabbing for a slice of cake someone just blew all over. Blowing out birthday candles increases the bacteria on cake by 1400%. (I’m sharing this with the hope that it grosses people out, leaving more cake for me.)
That extra money spent on takeout or a maid service might have been worth the feeling of laziness. A new study reports that spending money on things that save you time makes you happier.
Here’s an interesting article that talks about meal timing. The conclusion the author reaches, like most things in the healthy living world, is that it probably doesn’t matter that much, so do whatever works for you.
I’m always fascinated by the diets of athletes. Here is NBA player Iman Shumpert talking about what he eats. He loosens the reigns after the season and said he enjoys “hot wings, pizza puffs, Italian beef with lots of peppers…just tearing my stomach up and making it hard for whoever has to use the bathroom after me. That’s my goal in the summer.”
Erika lost 44 pounds
Transformation of the Day: Erika lost 44 pounds. Uncontolled asthma, aches and pains led her to pursue a true lifestyle change. She transformed her eating habits and made exercise a priority. Read about how she took action and got results. Starting weight: 357 pounds Current weight: 313 pounds Height: 5’5″ What was your motivation? My motivation was my […]
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Saturday, July 29, 2017
Erin’s Things: Sunday, June 30
You're reading Erin’s Things: Sunday, June 30, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
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THE BELL JAR
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TROPHY DAD
What are you loving this week? Let me know in the comments below!
You've read Erin’s Things: Sunday, June 30, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
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Dinner Cruise on the Detroit River
I just got back from the most amazing dinner cruise with my (very extended) family. When my dad's uncle passed away, and he specified that he wished for the whole extended family (my paternal grandmother's side) to go on a Portofino dinner cruise. Portofino is a restaurant in Wyandotte, Michigan, on the Detroit River. I think I've only been there once for dinner--ages ago--but I thought the cruise sounded like a fun idea. I had no clue what to expect, and I honestly didn't know if I would...
Pre-order “The Four Tendencies” and Get Access Now to the 5-Part Video Series
I have exciting news (at least, it’s exciting for me).
To thank readers who pre-order The Four Tendencies, I worked with a great production team to create a 5-part videos series. Together, these five videos provide a great overview of how to apply the framework: the first video explains the framework, and four subject videos explain how to apply the Four Tendencies at work, in a relationship, with a child or student, and in health-care.
After the book comes out, I’ll start charging for this video series. If you’d like to watch the videos for free, pre-order the book now.
I wanted to create a bonus for loyal readers, and also, I keep hearing from readers and listeners who have questions—and who need an answer right away, before the book comes out!
These videos will help you to start harnessing the power of the Four Tendencies immediately. I explain how to harness the strengths—and manage the weaknesses—of each Tendency, whether at work, in relationships, as a parent or teacher, or as a health-care provider.
Of course, the book goes into issues in much greater depth, but instant gratification has its own satisfactions. If you pre-order, you get immediate access to all five videos.
What’s struck me, as I’ve talked endlessly to people about the Four Tendencies, is how broadly applicable they are. People use the framework in every stage of life, and in so many different roles. And the four types are so obvious. Once you know the framework, you spot the Four Tendencies all around you.
So… Upholders, do your thing.
Questioners, it’s more efficient and cost-effective to pre-order now—you get the book immediately upon publication, and you get valuable video information for free, immediately.
Obligers, you really do help me if you pre-order now; it gives a big boost to my book. And I’ll know if you pre-order! To show how much I appreciate your taking the time and energy to help me, I’ve created a free bonus for you with these five videos.
Rebels, it’s up to you. If you have the time and the inclination, if you think it would be interesting, or would help you do what you want, you can pre-order and get the videos. Or you can decide later, and pay to watch the videos. Or ignore the videos, maybe you don’t like to watch videos. Whatever works for you.
Click here to pre-order and get access the bonus video series.
The post Pre-order “The Four Tendencies” and Get Access Now to the 5-Part Video Series appeared first on Gretchen Rubin.
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Tammie lost 163 pounds
Transformation of the Day: Tammie lost 163 pounds. This mom of five wanted to get fit and healthy to see her children grow up and to meet her grandchildren in the future. At the advice of her doctor, she tried the Lap-Band but lost only 12 lbs in a year. That is when she decided […]
Do You Believe You Can Improve Human Nature Before You’ve Changed The System? And Vice Versa.
“Progress is not an illusion, it happens, but it is slow and invariably disappointing…Consequently two viewpoints are always tenable. The one, how can you improve human nature until you have changed the system? The other, what is the use of changing the system before you have improved human nature? They appeal to different individuals, and they probably show a tendency to alternate in point of time.”
–George Orwell, “Charles Dickens” in A Collection of Essays
This is one of my favorite essays by George Orwell, and that’s saying a lot.
I think about this quotation often, because I spend most of my time thinking about individual change. How steps can each of us take, in our own lives, to become happier, healthier, more productive, and more creative?
Which is not to say that I don’t think that the system should change — just that, for whatever reason, it’s the second question that interests me more.
How about you?
The post Do You Believe You Can Improve Human Nature Before You’ve Changed The System? And Vice Versa. appeared first on Gretchen Rubin.
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Unstructured childhood could lead to adult obesity
An unstable childhood could lead to harmful eating habits in adulthood, new research suggests.According to the Centers for Disease Control and Prevention (CDC), obesity is a serious issue in the United States, impacting over one third of the adult population.
The CDC also estimate that the yearly healthcare expenses of individuals living with obesity are more than $1,400 higher than those of people with a normal weight.
Previous research has convincingly linked adult obesity with low socioeconomic status both in childhood and later in life.
Now, a recent study from Florida State University in Tallahassee, in collaboration with the Kellogg School of Management at Northwestern University in Evanston, IL, goes beyond that.
Dr. Jon K. Maner, from the Department of Psychology at Florida State University, and his colleagues have looked at how other destabilizing events from a person's childhood - such as exposure to divorce, crime, and other types of social and environmental instability - could lead to a lifestyle that promotes obesity.
Their findings were recently published in Proceedings of the National Academy of Sciences.
Stable versus unstable childhoods
The researchers used "Life History Theory" (LHT), an analytical framework that, in a behavioral science context, places the amount of stability experienced in a person's childhood at the root of their lifestyle and life choices, or "life-history strategies."
LHT signals two kinds of life-history strategies: faster life-history strategies and slower life-history strategies. Faster life-history strategies are marked by the search for immediate gratification, such as having more sexual partners in early life, having more children earlier, and exhibiting a generally impulsive behavior.
According to LHT, people with faster life-history strategies are likely to have had unstable childhoods, in which they were exposed to privations of one kind or another. This is why, later in life, they are prone to favor "living in the moment," without adequately planning for the future.
"Experiencing an unpredictable environment in childhood sensitizes people to the idea that it's difficult to plan for the future because if you don't know what's around the next corner, you live for the now. They end up focusing on short-term rather than long-term goals and they're not good at delaying gratification."
Dr. Jon K. Maner
At the opposite side of the spectrum, people with slower life-history strategies are likely to have had very stable and well-structured childhoods, which led them to expect a stable future.
Slower life-history strategies are focused on long-term outcome behaviors characterized by more cautious deliberation.
Slow life-history strategy more healthful
Despite previous research pointing to links between childhood stress and adult obesity, this is the first time that LHT has been used to explain behaviors that lead to an unhealthful diet.
Dr. Maner and his colleagues looked at how lack of stability in childhood can be a predictor of behaviors that lead to obesity in adulthood.
The study found a direct link between fast life-history strategies and eating habits that can lead to obesity. The researchers observed that people with more instinct-driven life choices were much likelier to eat even when they were not hungry.
"If you don't know where the next meal is coming from, it would make sense to eat what you can now. But people with a slow-life-history strategy [...] are inclined to listen to their body and eat based on their current needs," says Dr. Maner.
This is why the study is important, in the researchers' view: it allows people to identify the root of their bad dietary practices, and it may educate parents on how best to adapt their behavior to ensure their children's well-being later in life.
"Our research suggests it's not just about reducing stress, it's more about creating structure and predictability for children," explains Dr. Maner.
"Routines teach children to have expectations that, when met, result in a sense of certainty and structure. Theoretically, that feeling of predictability instills a slower-life-history strategy, which may reduce obesity in adulthood."
Dr. Jon K. Maner
Friday, July 28, 2017
How To Boost Your Mental Health With Nootropics
You're reading How To Boost Your Mental Health With Nootropics, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
Garry is a nootropic enthusiast and the site owner of "The Nootropics Review". Visit his website and read his in-depth reviews to find the right nootropic stack for you.
You've read How To Boost Your Mental Health With Nootropics, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
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A Much Needed Makeover
Finally! A new post. It's been a week since my last, and it's not that I haven't been busy with my blog. I decided to give my blog a makeover. With all the new changes in my life recently, I wanted a fresh start with my blog. There are still lots of things that I want to tweak, but the hard part is done. It took me forever, because I had to learn about HTML and CSS coding. I've decided to stick with the name Runs for Cookies--for several reasons. Mainly, because that has become my blogger...
Article : High Performance Public Speaking
Reduce Anxiety and Feel Confident in Five Steps
You can reduce anxiety and gain confidence over your emotions, even during stressful times. I’ve struggled with anxiety since I was a child and have found some skills that help reduce anxiety, while also improving self-esteem. The skill I want to share with you has allowed me to feel in control when anxious intrude and my confidence declines.
I know it can feel impossible to reduce intrusive and automatic thoughts but it can be done. You may find yourself having a typical day and then all the sudden worry or fear creeps in and, suddenly you find yourself in a deep dark hole of fear, self-loathing, worry, shame or the urge to engage in an unhealthy behavior. Before the urge takes over or the thoughts become too intense, follow these tips to decrease the intensity of these emotions and maintain your confidence even when life throws you a curve ball of crap.
Five Steps for Reducing Anxiety Fast
The A.A.A.A.H. skill (say it out loud, it sounds like frustration if you ask me) allows us to gain control over negative thoughts or behaviors and figure out a more effective solution. Just the simple act of trying to get out of the negative thinking spiral can improve your confidence. Your brain wants to stay stuck there because it’s easier to be miserable than change right? But the confident you, the real you, desire relief. So the moment you try something new, validate the heck out of yourself for doing something different and helpful.
The AAAAH skill (say it out loud, it sounds like you are screaming with frustration) allows us to gain control over our negative thoughts or behaviors and figure out a more effective solution. Just the simple act of trying to get out of the negative thinking spiral can improve your confidence. Your brain tricks you into thinking it’s easier to stay stuck in the same patterns because it’s comfortable. But the confident you, the real you, would prefer relief. So the moment you try something new, validate the heck out of yourself for doing something different and helpful.
- Awareness. Just become aware of the major feeling that is interfering right now. Your friend may be acting like a jerk, but if the real challenge is that you are feeling overwhelmed with fear that she will leave you and you’ll be friendless bring your attention to that.
- Acceptance of the feeling. Acceptance doesn’t mean you like or approve of a behavior or thought, it simply allows your mind to stop fighting the feeling. Resistance leads to fear and pain, while acceptance allows for shifts. Say out loud( or to yourself) the emotion that you are feeling. “I’m frustrated” Just naming the emotion can reduce the intensity because your brain moves from the amygdala (emotional center of your brain) to the frontal lobe where processing and problem solving occurs. Naming our emotions can provide us with essential space from the emotion. It means that we are not that emotion exclusively. And also reminds us that the emotion is temporary. When we remember that we are greater than what we are feeling in that moment, we can be at peace with the feeling, and simply listen to what that feeling is trying to tell us.
- Action. What are a few actions you could take to reduce the intensity of this emotion and/or solve the problem for the time being? That may mean distracting yourself from the situation, focusing on something you do have control over, or taking a break to do something that you enjoy.
- Assess. Before taking action assess the possible outcomes. Are there any actions that don’t solve the problem but do help you feel more in control, joyful or confident? Are there any negative after effects to engaging this action?
- How intense is your worry or your urge now? The H asks you to check in and see if the intensity has reduced and how much control or clarity you’ve gained. Even though you may not have solved the problem, you likely have reduced the intensity of the thought or urge.
An important point to remember is that we can only control so much in life. I realize I may not be able to solve all the problems I’m worried about, but I can take control when I honor my emotions and attempt to problem solve. You can do this too when you try these five steps to reduce anxiety and improve your confidence.
Self Esteem Feeds
How Javier Hernandez Lost 145 Pounds
How Javier Hernandez Lost 145 Pounds
Weight Loss Win is a weekly series I do for Yahoo Beauty. Here is an excerpt from this week’s inspiring story.
From Obesity to Bodybuilding: How Javier Hernandez Lost 145 Pounds
Javier Hernandez is 32, five-foot-five, and currently weighs 180 pounds. In 2011, after the tragic death of his brother and the grief that followed, he realized he wanted a better life for himself. Click here to read the story of his weight-loss journey.
Marquisha lost 40 pounds
Transformation of the Day: Marquisha lost 40 pounds. Her journey started when climbing 3 flights of stairs required a 20 minute sitdown. She was also taking meds for high blood pressure. Joining a gym, cutting out the junk and eating healthy food was a winning combination for her. Check out her story. Age: 32 Height: […]
Thursday, July 27, 2017
The Ultimate Cheatsheet On Procrastination : Analysis And The Solution
You're reading The Ultimate Cheatsheet On Procrastination : Analysis And The Solution, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
Cause Analysis
Some of the reasons might be:-
Technological Advancement
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Deficit of Skilled Manpower
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Fear of Failure
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Unhealthy Lifestyle
- Distractions
- Disinterest in work
- Search for shortcuts
- Stress
- Depression, anxiety, sleep disorder
- Memory Loss
- Financial Loss
Suggested Resolutions
So the following actions could be taken to beat procrastination.-
Do it Instantly
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Try an Unscheduled Calendar
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Avoid False Commitments
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Convert Big Junks into Small Chunks
- Introduction
- Background
- Identification of the problem
- Causes of the problem
- Analysis (Important portion)
- Countermeasures (Bigger part)
- Results verification
- Standardization
- Benefits
- Horizontal Implementation
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Meditation/Mindfulness
- Headspace
- Simple habit
- Pacifica
- 10% happier
- Calm: meditation
- Zen
- Stop, breathe and think
- Streaks
- Spire breathe + Activity tracker: Discover calm
- Samsara timer
- Serenity meditation timer for mindfulness, Reiki
You've read The Ultimate Cheatsheet On Procrastination : Analysis And The Solution, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
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Chelsey lost 56 pounds
Transformation of the Day: Chelsey lost 56 pounds. Our sister from Ontario is sharing her postpartum success story. After giving birth, she was depressed and didn’t feel like she belonged in her body. It took consistency, sweat and tears to reach her goal. It was a labor of self love. Check out her story. This is […]
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Could tai chi reduce the risk of falls in older adults?
Tai chi may reduce fall risk in older adults.Falls are a serious risk for older adults. According to the National Council on Aging, falls are the "leading cause of fatal and non-fatal injuries for older Americans."
In the elderly population of the United States, 17.6 percent reported between one and five falls in the previous 3 months - 6 percent of which were serious.
One study concluded that the issue appears to be getting worse; self-reported falls among adults aged 65 or older increased from 28.2 percent in 1998 to 36.3 percent in 2010.
Because of the size of the problem and the aging population of Western countries, a fair quantity of research has gone into identifying potential interventions that might help to minimize this worrying problem.
Earlier studies have shown that light physical activity can reduce the rate - but not necessarily the risk - of falls. A 2012 Cochrane review concluded, "Group and home-based exercise programs, usually containing some balance and strength training exercises, effectively reduced falls."
An ancient art in a modern setting
Recently, researchers led by Rafael Lomas-Vega, Ph.D., of the University of Jaén in Spain, set out to analyze previous research investigating tai chi as a way of reducing falls in older adults.
Tai chi is an ancient Chinese practice. Its exact origins are buried in the mists of time, but it may date back as far as the 12th century. Although initially created as a martial art, there are now a number of different forms.
In the West, the most familiar form is not focused on self-defense, consisting of slow, measured movements; it is designed to improve whole-body coordination and flexibility.
Because tai chi is said to improve balance, proprioception (a sense of one's position in space), and flexibility, all while being low impact, it is the perfect candidate for use by older adults.
Although this intervention has been tested and reviewed before, earlier reviews had certain limitations. For instance, they did not analyze short-term and long-term effects, and they chose to focus on the number of fallers rather than an individual's rate of falls.
The authors of the current study outline their focus:
"Considering the lack of available information [...] the aim of the present systematic review was to investigate the most recent randomized controlled trials that analyze the effectiveness of tai chi on improving the falls rate, the rate of injurious falls, and the time to first fall..."
Tai chi benefits
In all, the team analyzed and combined data from 10 good quality studies. Interventions ranged from 12 to 26 weeks, and all involved 1-hour sessions that took place between one and three times per week. Participants were aged between 56 and 98. When compared with other activities, such as low-intensity exercise and physical therapy, tai chi fared well.
At short-term follow-up (under 12 months), tai chi reduced the rate of falls by 43 percent compared with other interventions, and by 13 percent in the longer-term (over 12 months).
When they investigated falls that caused an injury, the data were not quite as robust, but they calculated that tai chi reduced risk by 50 percent in the short-term and 28 percent over the long-term. However, tai chi did not seem to make a difference to when an individual was likely to have their first fall that caused an injury.
The current study adds to the evidence in support of tai chi as useful in protecting older adults from falls. However, the researchers are cautious. Prof. Lomas-Vega explains, "Due to the small number of published studies, further research is needed to investigate the effect of tai chi on injurious falls and time to first fall."
Although the current study did not attempt to explain why tai chi is beneficial, it is likely to be due to a range of factors, which could include improvement in reaction time, a better and more stable gait, improved balance, and better balance recovery.
Because tai chi is low impact, simple, and cost-effective, it is an ideal intervention for use in care settings, in the community, and at home.
13 low-carb fruits and vegetables
Getting enough fruits and vegetables each day can be a challenge for some, but research indicates that these foods can help to reduce the risk of cancer and other chronic diseases. Fresh fruits and vegetables are generally low in fat and calories, but they contain various levels of carbohydrates and sugars. And for some people trying to manage their intake, carb content is helpful to know.
Fruit
Fruit tends to have a higher carbohydrate content than most vegetables, because of the naturally occurring sugars - they're sweeter, after all.
But that doesn't mean you should avoid them. If you're watching your carbohydrate intake, some fruit has a higher water content and therefore fewer carbs per standard serving.
1. Watermelon
This fruit of summer scores lowest in carbohydrate content, packing only 7.55 grams per 100 grams of fruit. It's also high in vitamin A and has a high water content, making it a great high-volume food because it will fill you up while providing fewer calories. Even the rind has health benefits!
2. Strawberries
Berries are a popular choice for people watching their carb intake, and strawberries have the least. For each 100 grams of strawberries, you'll get just 7.68 grams of carbohydrate. They're also an excellent source of potassium and vitamin C.
3. Cantaloupe
This popular orange melon is great on a hot summer day, and contains only 8.16 grams of carbohydrate per 100 grams of fruit. Some people like to eat melons like this and honeydew with tuna salad. Try blending it with lime, mint, and water to make a refreshing agua fresca.
4. Avocados
Yes, avocados are a fruit, and they have relatively low carbohydrate content to boot. For each 100 grams of avocado, you'll get an estimated 8.64 grams of carbohydrate.
In addition, you'll get healthy monounsaturated fats, known to be good for heart health, among other things.
5. Honeydew
Another melon, honeydew, comes in at 9.09 grams of carbohydrates for every 100 grams. It's also an excellent source of vitamin C as well as potassium, an electrolyte you need to maintain good blood pressure, pH balance, and a healthy metabolism.
6. Peaches
A juicy and sweet treat, peaches surprisingly don't have too many carbohydrates. For every 100 grams of fruit, you'll get 9.54 grams of carbs. For a low-carb snack, serve them up with some cottage cheese, or try a peach blueberry smoothie.
Vegetables
When you're limiting carbs, vegetables are an important source of nutrition. They are high in fiber and lower in overall calories per serving than any other food group. They also contain an array of healthy compounds such as vitamins, minerals, and phytochemicals.
In general, the higher the water content, the lower the carb content per standard serving. These are the lowest-carb choices.
1. Cucumbers
Cucumbers are a refreshing and nutritious addition to any salad - Greek or otherwise! Peeled, they contain just 2.16 grams of carbs for every 100 grams. If you prefer them with peel, that's 3.63 grams, which is still pretty low!
2. Iceberg Lettuce
Perhaps one of the most popular, though least nutritious, vegetables, iceberg lettuce has only 2.97 grams of carbohydrate per 100 grams. Pair it with several others on this list to get a low-carb salad with plenty of nutrients.
3. Celery
Celery is a versatile veggie that goes as well with salads as it does with casseroles. And with the same number of carbs as iceberg lettuce (2.97 grams per 100 grams), it's worthy of inclusion in your diet.
4. White Mushrooms
Mushrooms contain only 3.26 grams of carbs per 100 grams. Add them to an egg white omelet to get a healthy, low-carb breakfast.
5. Spinach
For every 100 grams of spinach, you'll get 3.63 grams of carbohydrate. To put that in perspective, that's only about 1 gram per cup. So, load up on spinach salads and top with lean chicken breasts and fresh strawberries.
6. Swiss Chard
Another nutrient-dense leafy vegetable, Swiss chard packs only 3.74 grams of carbs per 100 grams. Swiss chard is great in soups and sautéed with garlic.
Low-carb dieting doesn't have to be uninteresting, and it doesn't have to mean all protein, all the time. Add some of these fruits and vegetables to make your plate more interesting and your nutrition more complete.
7. Tomatoes
Tomatoes, considered both a fruit and a vegetable, only contain 3.89 grams of carbs for every 100 grams. You can eat them raw, roast them, or throw them into a salad. Not only are they delicious, they can also lower your risk for strokes.
How many calories should I eat to lose weight?
A healthy amount of calories
- Gender, age, and activity level affect your recommended daily calorie intake.
- To lose weight, you must eat fewer calories than you burn each day.
- Be wary of any diet that severely limits what you can or cannot eat or drink.
- Avoid diets that dramatically restrict how many calories you consume unless you're under medical supervision.
Eating too much over a long period of time can have dire consequences for your health. According to the Centers for Disease Control and Prevention (CDC), the percentage of American adults aged 20 or older who are overweight or obese has risen to 71 percent. Being overweight or obese can increase your risk for diseases such as:
One of the keys to losing weight is consuming fewer calories than you burn. But how do you know if you're eating too much or too little?
How many calories should you be eating?
The United States Department of Agriculture (USDA) recommends the following daily calorie intake:
| Person | Calories per day |
| Women, 19-51 years old | 1,800-2,400 |
| Men, 19-51 years old | 2,200-3,000 |
| Children and adolescents, 2-18 years old | 1,000-3,200 |
The number of USDA-recommended calories varies depending on gender, age, and activity level. People who lead more active lifestyles or those who want to gain weight will need to consume more calories.
Guidance on choosing healthy foods that fulfill your daily calorie needs can be found at the USDA website ChooseMyPlate.gov.
How to lose weight
If you want to lose weight, the answer is simple, at least in theory. You must eat fewer calories than you use each day.
Once you find your suggested calorie level, subtract about 500 calories, which will allow for about a pound per week weight loss. But be careful; diets that promote very low-calorie intakes, usually under 800 to 1,000 calories per day, can have major negative side effects, such as:
Rapid weight loss can also cause gallstones. The risk is especially high for women.
To help you determine how many calories you are eating, keep track of what you eat each day. Make a list in a notebook or use one of the many free calorie counters available online, such as this one provided by the USDA.
Remember to eat a healthy balance of:
- fruits
- vegetables
- grains
- protein
- dairy
- healthy fats
Limit the amount of added sugar you eat each day.
Things to watch out for
While any food eaten in large quantities can cause you to overshoot your calorie target, some may be harder to portion control than others. Foods that are high in fat or sugar, and those that digest quickly, can lead to overconsumption. Foods such as the following can quickly add inches to your waistline if portions are not monitored:
- soda
- processed grains like pasta and high sugar cereals
- cheese
- fried foods
- salad dressing
To make sure you aren't inadvertently eating something high in calories, check the nutrition label on the back of the packaging. Pay attention to the serving size.
Avoid eating foods that contain a lot of "empty calories." These are typically foods that are high in fat and sugars, but contain little to no other nutrients. Check out these tips from the USDA to learn more about empty calories.
When you eat out at a restaurant, ask for nutrition and calorie information about the food on the menu. And remember, you don't have to finish everything on your plate. You can always take leftovers home to munch on later.
Be smart about dieting
Crash diets are very low-calorie diets aimed at quick weight loss. They are naturally unbalanced and can actually cause long-term health problems. These health concerns include:
- suppressing your immune system
- slowing down your metabolism
- causing dehydration
- malnutrition
- permanent heart problems, if done repeatedly
Cleanses can also be dangerous if done for a prolonged time, say longer than three to five days. These are often liquid-based diets. For example, people on the Master Cleanse consume nothing but a mixture of the following elements for several days:
- water
- lemon juice
- maple syrup
- cayenne pepper
Cleanses are based on the incorrect assumption that the body needs help getting rid of toxins. Not only are these diets ineffective, they also can be dangerous. According to the American Heart Association, a recent study found that yo-yo dieting increased the risk of heart attacks in women by 3.5 times. Weight cycling also increased the risk of dying from coronary artery heart disease by 66 percent.
Be wary of anything that severely limits what you can and cannot eat or drink, or dramatically restricts how many calories you consume. The best way to lose weight is to lose weight slowly, which according to the CDC means no more than one or two pounds per week. Think about how long it took you to gain weight. It will typically take you that the same amount of time, or longer, to lose it.
The takeaway
The number of daily calories that your body requires depends on a variety of factors, including your genetics, gender, age, weight, body composition, and activity level. The USDA provides a list of recommended daily calories for men, women, and children of all ages and activity levels. If you're trying to lose weight, you need to consume fewer calories than you use. If you decide to follow a specific diet, be wary if it severely limits your food choices or the number of calories you can consume.
Wednesday, July 26, 2017
5 Things To Include In Your Mental Health Maintenance Routine
You're reading 5 Things To Include In Your Mental Health Maintenance Routine, originally posted on Pick the Brain | Motivation and Self Improvement. If you're enjoying this, please visit our site for more inspirational articles.
- Yoga
- HALT
- Plan Accordingly
- Keep Up with Your Appointments
- Treat Your Self
Cat is a mental health blogger seeking to educate people about mental health issues and address the stigma surrounding mental illness. Check out her blog Getting Mental Chillness for more about mental health and living with mental illness.
You've read 5 Things To Include In Your Mental Health Maintenance Routine, originally posted on Pick the Brain | Motivation and Self Improvement. If you've enjoyed this, please visit our site for more inspirational articles.
Self Help Gurus etc
New study finds 'overfat pandemic' in the United States
New research finds that 90 percent of U.S. men are 'overfat,' and it warns that belly fat poses the most significant risk to one's health.Obesity and excessive weight are public health concerns; over 70 percent of U.S. adults are either obese or overweight. But being overweight or obese is not the only thing that we should be worried about, new research warns.
The "overfat pandemic" is a public health crisis in the U.S. and around the world, write researchers Philip Maffetone, Ivan Rivera-Dominguez, and Paul B. Laursen, in a study recently published in the journal Frontiers in Public Health.
Paul B. Laursen is the corresponding author of the study and a professor at the Auckland University of Technology in New Zealand.
As the researchers explain, the term overfat describes excessive body fat that builds up in certain parts of the body, and it can affect even individuals who are of normal weight. Such a buildup of fat can still pose serious threats to one's health.
Being overfat may raise the risk of cardiometabolic disorders, which can, in turn, lead to a range of chronic diseases and possibly premature death.
The same researchers previously coined the term in a study in which they reported that between 62 and 76 percent of the global population are likely to have this health problem.
Their new study - which consists of a review of existing research - zooms in on 30 of the world's most developed countries, as classified by the Human Development Index.
BMI misleading, belly fat most unhealthy
As the authors have pointed out in their previous research, being overfat is directly associated with conditions including insulin resistance, high blood pressure, coronary heart disease, stroke, and even cancer.
In their new study, they warn that the prevalence of overfat adults and children in developed countries is "extremely high."
Specifically, in countries such as Greece, Iceland, New Zealand, and the U.S., over 90 percent of adult men and up to half of children were found to be overfat.
As the scientists note, relying on traditional body mass index (BMI) measurements to determine whether someone is overweight or obese may ignore many people who have excessive body fat that puts them at risk of various health conditions.
So-called metabolically obese normal weight individuals may still have impaired health, and up to 50 percent of these individuals may be ignored by current BMI measurements.
Abdominal fat is the most damaging form of excessive fat buildup, the authors caution. In fact, they point out that most of the growth in the number of overfat people across the globe is due to the increase found in waist circumference.
A high waist circumference usually indicates overfat around the belly, and a recent increase in this belly overfat has been noticed in both adults and children.
Because conventional ways of measuring one's weight cannot be used to determine if someone is overfat, the researchers advise the population to measure their waistline instead, and compare it with their height.
The authors advise that, by and large, if a person's waistline is more than half of their height, they may be overfat.
Because of traditional BMI measurements, it may misleadingly appear that obesity and overweight rates have flatlined in recent years, at least in countries such as the United Kingdom or the U.S. However, rates of abdominal obesity have been on the rise.
"Regardless of BMI values, overfat individuals have excess body fat, a high degree of cardiometabolic dysregulation that can promote disease risk factors and chronic disease, increased morbidity and mortality, reduced quality of life, and pose a rising economic burden," the authors conclude.
"As an unfulfilled public health action, it is crucial to clinically identify individuals who are overfat in order to implement successful treatment and prevention strategies."