3 benefits of keeping food journals to lose weight

Uncategorized Sep 09, 2021

Did you know that keeping food journals can help you lose weight and keep it off? Research has shown that those who keep track of what they eat through journals re twice as likely to lose weight and keep it off.

On e the benefits of keeping  a food journal is that it helps you to Increase your awareness. A food journal will help you to become more aware of how much you really eat. Did you really eat 5 servings of fruit yesterday as planned or did you eat only 2 servings and fruits and vegetables? If you ate only 2 servings of fruits and vegetables, what happened? Did you forget? Did you not have the fruits and vegetables that you liked or where simply too bored to even bother to be keep your weight-loss plan?

The second benefit of keeping food journals is that it will help you resist temptation. Knowing that you’ll need to jot down those bacon bits on your salad or that extra slice of birthday cake may be all you need to stop you in your tracks. Making nutritious...

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3 simple habits that can change your life

Uncategorized Aug 23, 2021

3 Simple Habits That Can Change Your Life

 

Do you know that you can  change your life through the right self-mastery habits?  Your life largely depends on the actions you take rather than on what you think about and never act upon. There are many actions you can take that mean little when only done occasionally, like brushing your teeth, but when do consistently lead to great benefits like potentially saving from a root canal..

 Brushing your teeth regularly is an example of a right habit that can lead to a right result.  The following are 5 simple habits that can change your life:

 

The first simple habit that can help you change your life is the habit of reviewing your goals each day.  It’s not enough to write down your goals each morning or simply think about it . It’s necessary to review them at least once each day. If your goal is to eat 5 viggies every day than it is a good idea to review your goal in the after...

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3 self-mastery habits for dealing with difficult conversations.

Uncategorized Aug 17, 2021
 

The problem with difficult conversations is that they can easily lead to emotional tension, frustrations , anger, and stress. The other danger is that difficult and challenging conversations when poorly managed can easily to flared tempers and violence. How can we manage them better? You begin by using self-mastery habits to deal with difficult conversations.

The first step you need to take is to say little. As much as possible avoid getting into it with people that want a verbal fight with you or confrontation. You never know what a confrontation could lead to.  Wherever or whenever confrontations arise from difficult conversations, things can quickly spiral into serious disagreements or  in some occasions into physical or deadly violence. The habit of saying little at critical times can be the difference between using fire to cook and setting your house on fire!

The second step is to form the habit of being assertive. While it is important not to allow yourself to...

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3 quick tips to help you lose weight and keep it off without going on a diet

 

The first quick tip is to drink more water. Are you surprised that it is that simple? Research has shown that water acts as a natural appetite suppressant. It could be related to signals sent to the brain from the stomach that suppresses your need to eat , after drinking water. It could just be that after drinking water that your stomach feels so full  that you  eat less. 

The other thing to remember is that drinking water before meals, even if it as small as 2 cups per meal can hep you lose weight,  because cumulatively you will end up eating less calories per day. There you have it, if you really want to lose weight and keep it off, drink more water every day.  Finally ,  remember that if you drink more water you are less likely to have time drink other fluids like soda , and  juice.

The second quick tip is to form the habit of saying, "No". Don't say "yes" to please others and eat ice cream to please others when you have already planned not to....

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How to use the habit of effective listening to eliminate conversational frustrations

Uncategorized Aug 08, 2021
 

Do you listen effectively when others speak? Can you distill the essence of what others have said or what others are saying? When you form the habit of effective listening you can  understand the essence of what others are saying each time you talk to them. When you do this you will look forward to your conversations with others because you can eliminate frustrations and joyfully get the the outcomes you want. This is a skill with a steep learning curve, so be prepared to make mistakes as you make progress.

The  more you can understand and express what others have said the less stress you will have to deal with when you interact with your friends, co-workers, spouse, kids or even complete strangers. On the other hand when you misunderstand others because you have not effectively listened to them, they will become frustrated and mad at you. This can lead to pain, anger , rage and sometimes physical violence.

The first step in the habit of effective listening is letting the...

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How to reduce stress and prevent burnout at work

burnout stress wellness Aug 02, 2021

 Do you sometimes feel stressed out and overwhelmed at work? Does it affect your well-being and your ability to get better every day? You’re not alone. Did you know that about 71% of adults in the USA complain of at least one stress-related problem like a headache or feeling overwhelmed or anxious (Center for Disease Control and Prevention (CDC)? This includes adults in the workplace where stress at work can be particularly frustrating because it can lead to burnout by exhausting your ability to cope and draining your health, stifling your relationships and your sense of fulfillment and joy.

Research have shown that burnout rates can be as high as 40 % or more among managers or professionals? Interestingly burnouts do not occur in isolation and usually start off as stress in the workplace. 

 Why is reducing stress at work important? According to the CDC and the National Institute for Occupational Safety and Health (NIOSH), stress in the work environment can contribute...

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How to easily improve your well -being through better self-image

Uncategorized Jul 15, 2021
 

Do you know  how to easily improve your well-being through a better self-image?  A strong self-image provides the foundation for confidence, action, and persistence. If you don’t think highly of yourself, those qualities will be in short supply. When these qualities become in short supply, it will be difficult for you consistently take the action that will help you relentlessly improve your well-being every day.

You can improve your well-being by  taking time out of your busy schedule to do a daily examination of action and beliefs.  Do you daily actions match your beliefs? Are you living according to your values? Do you follow through on your plans or do you make them and never implement them?  When you have decided to cut down on your food portion and add more fruits and vegetables to your meal, do you do it?

Through regular questions and taking action you can gradually improve your self-image  and consistently achieve higher levels of success...

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3 ways to deal with relentless criticism.

Uncategorized Jul 14, 2021

How can you cope with relentless criticism? Have had to deal with relentless criticism? This is a topic I go back to often because it can be challenging. How can deal with  a situation in which you are relentlessly told that you are wrong, incompetent and ineffective? The step in this process is to ask yourself  if defending yourself or explaining your actions would make a difference?

The first step in managing relentless criticism is to ask yourself if you know the personality of the person criticizing you. If the person has a type D personality, then you are wasting your time. Most people with a type D personality, like to be in charge of everything. They like to be in charge of your conversations, relationships, and decision making. If you get criticized by them and you offer explanations, it will make matters worse, because they will see your explanations as your attempt to tell them that they are wrong or inaccurate!

Recognize when an emotional explosion  is...

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How to increase your wellness and happiness

Uncategorized Jul 04, 2021
 

Do you know that you can increase  your wellness and happiness by increasing your self-worth? It is hard to be happy every day without a positive sense of self -worth.  If you’re not happy with yourself, how can you be happy about life in general? Self-worth is about believing that you have value as a person. It’s not how you compare to others. It’s your belief in your intrinsic value as a human being and it can help you improve the social, spiritual and emotional dimensions of wellness in your life.

The first way you can increase your self-worth is to forgive yourself.  You have plenty of guilt and resentment toward yourself that you’ve been carrying around for years. You chose the wrong major in college or broke up with your significant other via text. You didn't apply for a job you really wanted because of procrastination  or listening to the wrong person. Give yourself a break and vow to do better in the future.

The second way is...

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How to discover what you really want in life and pursue it

Uncategorized Jun 29, 2021

Have you discovered what you really want in life? How can you discover what you really want in life? What do you like doing without getting tired? This could give you a clue on what you want to do with the rest of your life. Do you know how to pursue what you want in your life? Do you know the direction you are going with your life? Are you moving forward or backward? Do you feel as if you are in control of all the wellness dimensions of your life? Are you in control of your health, finances, your emotions, relationships, time, activities and goals? Do you think that you are living the best and happiest version of your life right now? Are you becoming the best type of person that your potentials, circumstances and fate will allow you to become?

The more sincerely you answer these questions, the greater clarity you will get on what you really want in life and how you can get it. The more you know about yourself, the easier it will be for you to discover what you really want in life...

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