Worry Less and Do More. What Can You Accomplish Today?

Worry Less and Do More. What Can You Accomplish Today?

You only have so much time and energy to spend each day. It doesn’t make a lot of sense to exhaust your resources on anything that you can’t influence. Worrying about the rain won’t make it stop. Being annoyed by the fact that you’re only 5’ 2” tall isn’t going to cause you to grow.

However, we spend much of our time and energy in negative emotional states over issues that are beyond our control.

Most of the negative thoughts you have each day are analogous to being upset over the weather. There’s simply nothing you can do about it. You’re only upsetting yourself needlessly.

There are really only two things you can control:

  1. Your actions
  2. Your thoughts

The time you spend “doing” and “thinking” is all that you can manipulate. You can choose what food you put in your mouth and how much you exercise. You can choose whether you watch TV or clean the house. You control whether you apologize to someone or not.

You can choose to think happy thoughts or thoughts that make you unhappy.

When you focus on what you can influence, you’ll find that you can accomplish so much more!

Use these strategies to keep your attention on what you can do today:

  1. At the beginning of each hour, ask yourself how you can best spend the next 60 minutes. How can you use the next hour to your advantage? Asking this question will keep your mind in a productive mode. Ask yourself what you can do today that will matter.
  2. When you catch yourself worrying, ask yourself if this is something you can control. If you can’t do anything about it, steer your attention to something else. Learn to either focus on solutions or to let go of the situation. This approach just takes practice. The more you do it, the easier it gets!
  3. Be aware of your goals. Without something to point your focus toward, you’re more likely to spend your time worrying about things beyond your ability to influence. Knowing your goals will help you determine how to spend your time wisely.
  4. Know the difference between influence and control. For example, you can influence others, but you can’t control them. Use your influence wisely but recognize the limits.
  5. Center your thinking on solutions. Are you seeking answers or wallowing in your problems? Mentally rehashing the past accomplishes little. Using your incredible brain power to solve challenges is a great use of your time. When you catch yourself thinking too much, ask yourself if you’re thinking wisely.
  6. Review each day. Each evening, reflect on your day. How much did you accomplish? Were your thoughts and actions productive? Or did you waste time on things beyond your control?  When you spend time on this important activity, you’ll notice your behavior and choices beginning to shift.

Much of life is beyond your control. From the decisions made by the CEO of your company to global warming, there are many things in life that you can’t control to a significant degree.

However, there are a few things that you can control completely. This is where your time, thoughts, and energy can do the most good.
Avoid focusing on circumstances that you simply can’t influence. Why upset yourself further when no solution exists? The greatest gift you have is your attention. Put it to the best possible use.

The Impact of Lifestyle Choices on Short-Term Memory Loss

The Impact of Lifestyle Choices on Short-Term Memory Loss

Short-term memory loss can be a serious issue, and it’s not always easy to determine the exact cause. For survivors of narcissistic abuse, it can be a result of C-PTSD, but in any case, it’s really difficult to deal with. 

Although several medical conditions can affect memory, there are other things that also influence the brain. Lifestyle choices can have a big impact on short-term memory loss.

Consider these common causes of short-term memory loss:

1. Anxiety and stress. When you’re worried all of the time, it’s harder to remember things. Both anxiety and stress can adversely affect your short-term memory.

  • ○ Research studies show that stress can increase cortisol levels in the body, and this can affect brain function, including memory.
  • ○ When you’re focused on things that cause you stress or anxiety, it’s more difficult to remember important tasks, names, or events. Your mind isn’t designed for multi-tasking, so these things can affect your memory.
  • ○ Exercise and relaxation techniques help reduce stress and anxiety. Try meditation, yoga, going for a walk in natural surroundings, or participating in sports on a regular basis.

2. Not sleeping enough. Sleep is a vital component of brain function. The lack of sleep can have serious consequences for the body and mind.

  • ○ When you don’t get enough sleep, it’s harder to remember things or pay attention during the day. In addition, your cells can’t restore themselves and heal. This affects your brain and other parts of the body.
  • ○ Experts recommend getting at least seven or more hours of sleep per night.

3. Poor diet that lacks essential vitamins and minerals. Your brain needs food just like your body. A poor diet can affect your short-term memory. If you’re not eating enough or only eating junk food, your short-term memory suffers.

  • ○ Researchers have found that vitamin B6 and others are important for the brain.
  • ○ A high-fat diet with fast food, chips, and fried food can hurt the brain.
  • ○ Switching to a nutrient-rich diet with whole foods, fruits, and vegetables can help turn diet-induced memory loss around.

4. Smoking and alcohol. Even a small amount of nicotine can affect the brain and body. Research shows that smoking can affect brain cells. Cigarettes and cigars affect the lungs and heart, so less oxygen gets to the brain.

  • ○ Alcohol can also affect short-term memory and judgment.
  • ○ Try to avoid smoking and alcohol to enhance your memory.

5. Loud music. You’ve probably heard that listening to loud music can damage the ears and hearing, but are you aware of its impact on short-term memory?

  • ○ Several studies have found that constantly listening to loud music can interfere with how the brain recognizes normal sounds. The normal brain processes are interrupted, so it’s harder to remember things.
  • ○ Loud music can actually damage the nerves in the brain.
  • ○ This doesn’t mean you should stop listening to music. In fact, some classical music helps boost brain activity. The key is to avoid playing any type of music extremely loudly.
  • ○ If your friends or family members are complaining about the noise, this means it’s time to turn it down.

6. Not getting enough vitamin D. Vitamin D is responsible for multiple body functions, and memory is one of the ones that is affected. The lack of vitamin D in the body can lead to cognitive or thinking issues.

  • ○ To increase your vitamin D levels, spend more time in the sunlight, eat vitamin D rich foods, or take supplements with vitamin D.

If you suffer from short-term memory loss, see your doctor to determine if a medical reason is behind it. In any case, there may be lifestyle changes you can make to sharpen your memory.

Top 7 Ways to Defeat Belly Bloat

Top 7 Ways to Defeat Belly Bloat

Belly bloat isn’t easy to beat. You try to diet, exercise, and wear different clothes. You try supplements, pills, and shakes. Yet, the bloat won’t disappear.

Fortunately, it’s possible to get rid of the large midsection that bothers you!

Before you give up and resign to living with a large stomach, try these ideas to defeat belly bloat:

1. Avoid chewing gum. Chewing gum forces you to swallow air. The excess air ends up in your stomach and can make bloating worse.

2. Reduce carbohydrates in the evening. Research shows that eating too many carbohydrates in the evening can make belly bloat worse in the morning.

  • Feel free to eat carbohydrates during the day. However, if it’s close to your bedtime, avoid covering your plate with them. Your body needs time to digest them, and it’s easier to do this if you’re active during the day instead of in bed.

3. Stop your soda habit. Soda pop and all carbonated beverages can make your stomach bigger. Instead, drink water, juice, or herbal teas.

4. Add more potassium to your diet. Potassium in food can help reduce belly bloat. You’ll get more potassium if you eat bananas, tomatoes, cantaloupe, spinach, and other produce. Nuts also contain high levels of potassium.

  •  The reason why potassium works to fight bloating is because it controls fluid intake in your body and cells. By eating more of these foods, you’ll have better fluid control on a cellular level.

5. Avoid fake sugars. You may think you’re helping your diet by eating artificial sugars. However, you’re actually making your bloating worse.

  •  Artificial sugars are hard for your body to digest. They can often lead to unnecessary and annoying bloating. In addition, in large amounts, fake sugars can lead to cramping and stomach aches.
  • To avoid artificial sugars, read package labels carefully. Artificial sugars can be in candy, cookies, baked goods, and other items. If the label has “sugar-free, “low calorie,” or similar wording, that food is likely to have artificial sugar in it.

6. Add more probiotics. Whether you turn to more yogurt or kimchi, filling your diet with more probiotics will help you get rid of belly bloat.

  •  Probiotics can greatly benefit your digestive system. They can help you balance the good and bad bacteria in your gut. They’re an important part of defeating bloating too.
  • You can find probiotics in yogurt, fermented dairy products, kimchi, sauerkraut, and other foods. The key is to find some probiotic foods that you love and will enjoy eating every day, or at least several times a week.

7. Drink tea. Instead of drinking juices or coffee, you may want to switch to tea. For best results, pick natural herbal teas without GMO ingredients. Focus on organic ingredients. Green tea and peppermint tea may help you with belly bloating.

Belly bloat doesn’t have to be a permanent part of your body. Use these strategies and win your battle with bloat.

Lose More Weight with Diet Strategies for Before and After Exercising

Lose More Weight with Diet Strategies for Before and After Exercising

If you want to lose weight, it’s important to know what foods to eat, and when to eat them. The meals and snacks you consume before and after exercising give you energy, prime your metabolism, and help you drop more pounds. Study these tips before you head to the gym.

How to Eat Before You Work Out

Forget the myth about exercising on an empty stomach. You’re likely to wind up losing muscle, and your performance will suffer. Give your body what it needs to train hard.

1. Choose carbs and protein. Gear up with a helping of complex carbohydrates and fast-digesting protein. Some good choices include Greek yogurt with fresh fruit or an egg with broccoli.

2. Drink water. The American College of Sports Medicine recommends drinking 2 to 3 cups of water within 2 or 3 hours of your workout. You may want to drink a little more or less based on your body size and the weather.

3. Keep it light. You want just enough calories to sustain you without weighing you down. Go easy on the fats. Wait at least 3 hours after any large meal before starting intense exercise.

4. Limit fiber. While a high-fiber diet is great for many reasons, including lowering cholesterol and stabilizing blood sugar, save the bran for later. You can fill up after you’re done sweating.

5. Play it safe. Midway through a dance class is an awkward time to discover how your body will react to unfamiliar foods. Stick to your regular fare and save the culinary experiments for your downtime.

How to Eat After You Work Out

Exercise uses up the glycogen stored in your muscles. In order for your body to recover and keep burning calories efficiently, you need to replace those stored carbohydrates. Here’s how to refuel.

1. Act fast. Some studies suggest that your body’s ability to replenish glycogen peaks soon after your workout. Plan on eating right away or at least within 2 hours.

2. Balance it out. It’s time to enjoy the same complex carbohydrates and proteins you ate before, but now you can add more healthy fats into the mix. Feast on baked salmon with your favorite vegetables or stir fry some tofu with bok choy and red peppers.

3. Control portions. Of course, if you’re trying to reduce, you want to burn up more energy than you take in. Online calorie counters can help you calculate your individual needs so you can figure out effective serving sizes for each meal and snack.

4. Focus on quality. At the same time, keep in mind that evidence is building that not all calories are the same. For the sake of your overall health and fitness, filling your plate with whole foods is preferable to eating the same amount of processed products.

5. Replace fluids. Plain water is usually adequate for staying hydrated. Carry your water bottle with you so you can drink while you’re exercising and drink at least 8 ounces afterwards.

6. Restore potassium. If you sweat heavily or work out for more than an hour, consider sports drinks to replace potassium and other electrolytes. Coconut water and various fruit and vegetables juices will work too.

Lose weight faster and more safely by putting the power of nutrition to work for you. Enjoying delicious and nutritious snacks and meals before and after exercise will give you the energy you need to lift weights or run for miles. You’ll slim down without having to go hungry when you combine physical activity and a balanced diet.

Doctors Share Their Real Weight Loss Secrets

Doctors Share Their Real Weight Loss Secrets

Have you ever wondered how doctors really lose weight? Although not all medical professionals are slim, some seem to have discovered weight loss secrets that could help you.

Doctors often fight their own weight loss battles, so they’ve learned how to keep the pounds off and away. You can learn from their secrets and use them to lose weight too.

Try these effective techniques:

1. Avoid watching the scale. Doctors admit that they don’t pay attention to the bathroom scale. Instead of watching every pound they gain or lose, they share that they focus on how they feel, and how their clothes fit.

  • * It’s more pleasing to watch your jeans or pants fit you better than to obsess about the numbers on the scale. Your weight will naturally fluctuate on a daily basis. This is mostly due to water retention, so it’s important to focus more on the big picture.

2. They count calories where it matters. Instead of calculating the calories in each piece of lettuce, most doctors pay attention to calories where they matter.

  • * For example, they don’t worry about calories in fruits and vegetables because these foods have fiber and other nutrients that strengthen your health.
  • * However, they pay close attention to the calories in snacks such as granola or trail mix. You may be surprised to learn how many empty calories are in some of your favorite snack foods. They may look healthy, but in reality, they pack in the calories.

3. They pay attention to diet supplements. Sometimes, even doctors consider magic pills like diet supplements.

  • * What separates doctors from most consumers is that they carefully study the ingredients before they take any supplement. They understand that some of the ingredients can have serious side effects in addition to weight loss.
  • * They also check with other professionals if they need more information.

4. They avoid letting diet failures stop them. Doctors sometimes cheat and fail at their diets. After all, they are human. Failures will happen, but the way you respond to them matters. Doctors understand that they can start a diet again without issues.

  • * Many doctors admit that some of their diets haven’t worked in the past. Nevertheless, they’re always ready to start again and keep going to reach their weight loss goals.

5. They understand stress eating. Their jobs are filled with stress, so they know that stress eating is a reality. However, they also know that when you eat because of stress, you can seriously damage your weight loss efforts.

  • * Doctors have stressful jobs that often involve overtime and worrying about their patients. They also have to deal with late payments from patients, insurance companies, pharmaceutical reps, difficult staff members, and huge medical school loans.
  • * They’ve figured out other coping mechanisms to deal with the worry and anxiety that don’t involve food. One of the best ways to stop stress eating is to exercise or get active. Dancing, running, walking, or hiking can help you fight stress without adding extra calories to your day or night.

Doctors know that weight loss is a long-term goal and not a short-term fight. You don’t have to invest in complicated programs to achieve long-term results. You can use slimming secrets from doctors to keep the pounds away and stay lean.

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