A chuva cai por uma lei natural/ E a humanidade ama porque ouviu falar no amor.
via @notiun
domingo, agosto 23, 2015
Durrell, Lawrence
As melhores cartas de amor de uma mulher são as que escreve ao homem que engana
via @notiun
via @notiun
Wilde, Oscar
Tema: Heroísmo
Antigamente usava-se canonizar os heróis; hoje vulgarizamo-los. Edições baratas de grandes livros podem ser magníficas, mas edições baratas de grandes homens são absolutamente detestáveis
via @notiun
Antigamente usava-se canonizar os heróis; hoje vulgarizamo-los. Edições baratas de grandes livros podem ser magníficas, mas edições baratas de grandes homens são absolutamente detestáveis
via @notiun
Moravia, Alberto
Tema: Politica
Curiosamente, os votantes não se sentem responsáveis pelos fracassos do governo em que votaram
via @notiun
Curiosamente, os votantes não se sentem responsáveis pelos fracassos do governo em que votaram
via @notiun
Lenclos, Ninon
O amor é a comédia na qual os actos são mais curtos e os intervalos mais compridos. Como, portanto, ocupar o tempo dos intervalos senão com a fantasia?
via @notiun
via @notiun
8 Things Super-Achievers Routinely Do To Be Insanely Productive
The super-achievers amaze the normal people in every way possible. They have the same 24 hours per day that an average Joe has, but they manage to use those hours much more effectively.
Oftentimes, they not only thrive in one particular area but develop incredibly well in most of the fields. Be it mental and physical health, relationships and social life or business and career, these individuals manage them all in an exceptionally good way.
Now, to avoid creating a picture of a perfect human in your mind, these people tend to fail as well. In reality, they fail a lot. However, what separates them from the crowd is embracing the learning process and taking notes from every breakdown.
So it is no surprise that these confident people have eight things they regularly do, which all have a tremendous impact on their productivity.
1. They work out daily (yes, daily).
Don’t get me wrong, they don’t complete a hardcore training session every single day. It can just as well be stretching, low-impact cardio or yoga. The key message here is not the way of exercising, but the fact that top performers realize the importance of treating their bodies like a temple.
Whereas typical people tend take care of their physical health intermittently, high-achievers set it as one of their highest priorities.
Let’s take Barack Obama as an example. Although there are countless people in his team that contribute a lot to his daily effectiveness, there’s still no doubt that he’s among the elite of super-achievers.
And do you know how his day starts?
It begins with a workout session, of course. If the president of United States is able to find an hour a day for working out, there’s no reasonable excuse you could use for not doing it yourself (unless you don’t care about increasing your productivity).
2. They schedule their days wisely and strategically.
I’m sure you already know that to-do lists are unbelievably helpful. Nonetheless, just throwing a few things you wish to accomplish at a sheet of paper or in your calendar app won’t get you too far.
If this strategy would work well, the majority of people would achieve their new year’s resolutions. In reality, however, almost 40% never make them.
In his book, “The One Thing”, Gary Keller shares one of the most crucial lessons to productivity. To find out your one thing, you need to ask yourself a very important question; namely, what’s the one thing I can do, that by doing it everything else will be easier or unnecessary?
Once you determine that very thing, you’ll already be ahead of the majority of wannabe productivity freaks.
What you need to do is realize and then apply the difference between being effective and being efficient. Whereas plenty of people want to be more efficient, which means doing things the right way, the super-achievers focus on being effective, also known as doing the right thing.
3. They plan a daily session for learning.
The process of becoming a super achiever is a long journey. Some people claim it’s given, but in reality, it’s earned through constant attempts of getting better after each failure. You can’t just sit down and expect to experience a sudden stroke of genius.
What you can do, however, is learn something new every single day. While wealth is not necessarily the number one factor when it comes to determining success, it definitely is a sign of productivity, effectiveness and achievement.
When asked about their reading habits, almost 90% of wealthy people said they read on a daily basis. Reading is one of the most simple ways to improve. Whatever your current toughie is, there’s at least one decent book discussing the issue and offering the answers you look for.
I can’t stress out how many times I’ve experienced a moment of enlightenment during reading, listening to a podcast or watching an educational video.
4. They separate themselves from the negative energy.
If you surround yourself with negative people who waste their time and complain a lot, there’s no way you’ll ever become successful. Super-achievers understand that they are the average of the five people they spend the most time with.
When your goal is to become more productive, the best source of inspiration and motivation to keep going is finding like-minded individuals who also embraced the journey of self-improvement.
It’s not an accident that super successful people know each other and join hands. They inspire and learn from each other, while at the same time removing the toxic environment from their lives.
5. They leave their comfort zone day after day.
If there’s one thing I’m sure of, it’s that top performers aren’t afraid of being uncomfortable in order to achieve long-term success. Instead of choosing instant pleasure, they are able to hold off on the gratification and experience a vein of discomfort.
The reason behind it are the amazing things which will happen once you step out of your comfort zone.
Great things never come from laying on the couch and eating your favorite ice cream. They happen once you decide to take action and challenge yourself on a daily basis.
If you are a newbie, there’s no need to start big. Choose one activity which causes discomfort and question your ability to do it. My favorite one is taking a freezing cold shower, preferably at the times I least want them.
6. They have a morning routine.
A morning routine is what helps you to run your day the way you want. Your morning actually determines the rest of your day. That’s why the highly successful people pay a lot of attention to their morning rituals.
Once you wake up, there’s no need to rush but you can’t linger either. Including a morning routine to my daily schedule made a huge difference. Personally, once I wake up, I make my bed immediately, then I head to the kitchen to drink a glass of water. Next is in the bathroom and the day then begins with a cold shower.
There’s an interesting correlation I noticed, though. Whenever I neglect to stick to my routines, my productivity legitimately suffers and I can’t get anything done.
7. They use proper systems.
Instead of relying purely on their motivation levels, high-achievers depend on the right systems, which help to automate their daily routines.
The vast majority of people can’t use the technology in their favor. Social media, mobile games or pointless news apps distract them day after day. On the opposite side, though, are top performers who use technology to make their lives easier.
Applications and software help them to manage their time, cut off distractions, get more done and have a better overview of their progress.
This list will help you to get started (remember, the key isn’t to get them all, but to adopt the ones that work for you).
8. They say no consistently.
Being able to say no at the right moment is a skill which can guarantee you wealth, health and happiness. It’s not easy to learn but it’s absolutely possible. Saying no to one thing is actually saying yes to the other.
Say yes to exercise and diet and you will say no to being out of shape. This rules applies to every area of your life. Saying yes to being insanely productive involves saying no to a lot of things, such as distractions and needless commitments.
In addition to that, super achievers refuse to seek others’ approval. By doing so, they ensure that with each no they say, they won’t experience any doubts about their decisions.
Featured photo credit: Phil Roeder via flickr.com
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10 Habits That Form A Happy Family
I am lucky enough to have two pairs of grandparents living and rocking it. Both couples have been together for over 50 years and they seem to know a thing or two about happy relationships. They managed to raise great kids and grandkids, succeed in their careers, and — most importantly —remain in love after all those years. They still care for each other, support each other, and value their families above all. Every time I visit them, I get inspired to have the same thing in my life.
I’ve asked my grandparents to share their secrets and combined their answers into this list. Read on to learn about the things you should do to have a happy family.
1. Learn something together
Learning new things is great as it is. Learning something with your family brings you closer and gives you the opportunity to spend quality and productive time together. You can attend introductory cooking classes, learn how to dance, draw, knit, sail — the opportunities go on and on. There are so many things you can learn while having fun with your loved ones.
2. Have fun and laugh
Having a good time with your family is priceless. There are so many things you can do together to have fun. Play board games once in a while, sing karaoke, watch funny movies, tell stories to each other, go bowling, play basketball, or enjoy countless other fun group activities.
3. Surprise each other
Nice little surprises are a great habit of a happy family. Kids can make their mom a cup of coffee from time to time. Parents can surprise their children with an unexpected trip to a theme park. Spouses can do nice small things for each other, such as cooking a romantic dinner, writing a love letter, or bringing home their partner’s favorite dessert in the evening.
4. Eat together
This doesn’t have to mean all the time. Forcing everyone in the family to drop all of their things and go the dining room twice a day is nonsense. If you can, have a dinner together every evening. This is your time to ask how everyone’s day was and discuss all the news and latest issues. If a daily dinner doesn’t work for everyone, at least try for twice a week. Sharing a meal with your family over a conversation is a great habit.
5. Have some time for yourself
Spending time with your family is great, but having time for yourself is also very important. Your husband can watch the kids while you read a book in peace and quiet. Your wife can be with the children while you watch a big game. Enjoying some alone time doesn’t make you a bad parent or spouse. Everyone needs it. Realizing and respecting that is the key to a happy family.
6. Talk to each other
Discussing problems, achievements, concerns, worries, and expectations is very important in a family. Take it as a rule to talk to your spouse and kids about everything. It will make you all closer and happier.
7. Have traditions
Creating your own family traditions is an amazing thing to do. Maybe that means eating pancakes every Sunday morning, going sledding after the year’s first snow, celebrating your anniversary in some special place, or bringing souvenirs from every trip. One of the greatest family traditions is to celebrate big holidays together, gathering all the relatives and feasting.
8. Say nice things
Feeling appreciated is one of the most important things in a happy family. All of the family members should say how much they appreciate each other, how great it is that they have each other, how much they love each other, and how grateful they are for everything they do for each other. Those easy words of appreciation can make a family much stronger. Hugs and kisses also do a great job.
9. Travel
Traveling with your family is a great habit to have. Seeing new things, visiting new places, and experiencing new emotions brings people closer together. Try to go on a big trip at least once a year. If you can, also go on some small trips once in a while. Visit your relatives in the next town, go to your lake house for a weekend, or go camping for a couple of days.
10. Love each other
It may sound obvious, but love is also a habit that you need to develop and train. Learn how to be patient when your kid breaks something, your husband doesn’t notice your new haircut, your wife doesn’t want to watch an action movie with you, or your parents forbid you to go out. Remember all of their good qualities, talk to them about your concerns, and be grateful that you have them.
Featured photo credit: Happy Xmas/Clint Chilcott via flickr.com
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7 Questions You Must Ask Yourself To Know If You’re On The Right Track
Being “on the right track” can mean completely different things for different people. But regardless of what characteristics you want your life to have, the same basic questions apply to everyone. Answer these seven questions honestly, and you’ll have your answer as to whether you’re on the right track or teetering off course.
1. Am I enjoying myself?
Enjoying life isn’t the only priority we should have. For example, enjoying life a little too much can lead to reckless and irresponsible behaviors. However, a much more common problem people have today is not making time for enjoyment. If you’re not careful, jobs, bills, and various obligations can end up occupying most of your time. In this case, we begin to break down like a car that has needed an oil change for too long. If you’re consistently busy, you may want to consider consciously planning out time for enjoyable activities. If we don’t do this, our minds often compensate with less healthy enjoyable activities, like eating junk food or gossiping just to blow off steam.
2. Am I spending time with people I can learn from?
We know we want people around who have things in common with us – people who make us laugh, people we can relax and spend time with. But it’s also important to have people in your life who can teach you something – someone who is advanced in some area of life that you are not. Many of the most successful people in the world cite personal mentors as crucial to their success. And while it may not always be fun, certain people can challenge us in ways that catalyze our personal growth.
3. Am I feeling healthy?
With the exception of accidents, health issues are not strictly physical issues – they often accompany an underlying psychological problem, and/or an unhealthy lifestyle pattern. This is especially true for chronic illnesses. While we can’t immediately heal ourselves from disease, we can pay close attention to health issues that are developing in us and try to address them and understand where they came from.
4. Am I making compromises?
Compromise can be a positive thing – like something you do with a friend when deciding what restaurant to eat at. However, compromise can also be an insidious bad habit that keeps people unsatisfied, while pulling them away from who they really are. If you frequently ignore your intuition, you can easily fall off the right track. For example, feeling like you need to relax, but instead going to do favors for a friend. Or on a broader scale, feeling the urge to pursue a certain career, but being coerced by others into a safer route.
5. Am I doing what I’m good at?
While research shows that practice is the most significant precursor for success, we all have innate skill sets and particular interests that we naturally drift toward. If you are constantly pushing yourself to be better at tasks that don’t come natural to you, or that you don’t enjoy, you can begin to slip off the right track. If you allow yourself to explore things you’re good at (whether in a career or otherwise), you’ll be happier and you’ll be more equipped to help others.
6. Am I procrastinating my life away?
This is perhaps the easiest and least noticeable way to go off the right track, which makes it especially dangerous. It’s very easy to let ourselves believe in the “one day” lie: one day I’ll start exercising; one day I’ll spend more time with my family; one day I’ll start my own business. But if you don’t mean today, these things will probably never happen. Instead, you can begin taking small actions each day to bring about the changes you want. As long as you accomplish a small task, you’ll be moving toward a goal.
7. Am I following my heart or my ego?
It is often very difficult for us to tell whether we are doing, saying, and believing things because they are true, or because our egos tell us they’re true. Our egos can mislead us in countless ways. For example, you can think you’re beginning a new relationship because it makes you happy, when in reality, it’s because you feel the need to compete with an ex. If you have a hard time distinguishing between following your heart and following your ego, consider this: Your heart will lead you to genuine contentment and simple satisfaction, while your ego will chase fleeting happiness that depends on external factors.
Featured photo credit: flickr/ kris krug via farm2.staticflickr.com
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8 Rules We Can Learn From the Greek Diet and Lifestyle
The Greeks have given the world many gifts, ranging from politics to science as well as architecture. The Greeks have been drivers of so many important fields that are still so relevant today. While all of those things are wonderful in their own respect, let’s put Aristotle aside for a second and discuss Greek food.
Greek food belongs to the now-popular Mediterranean diet. The Greek diet emphasizes nutrition and lifestyle changes, such as engaging in physical activity, eating meals in social situations, and eating a wide range of foods. Many have studied the effects of a Mediterranean diet, leading the United States Dietary Guidelines Advisory Committee to endorse it in their 2015 Scientific Report.
Since the Greek diet exemplifies many different aspects of the Mediterranean diet, it got me thinking about the 8 things that we can learn and appreciate from the Grecian lifestyle and diet.
1. Eat meals in social settings and gatherings
There was a reason that My Big Fat Greek Wedding and Mamma Mia became such cultural sensations. Who could resist the Greek approach to food in these movies? Though I have only been to Greece once, what I most remember from my time there is how social their meals really were. Wandering through small towns, it was so common to see large groups of people coming together to enjoy their meals each and every day.
2. Enjoy red wine (in moderation!)
The Greeks are really onto something here. Red wine is rich with phytonutrients, which support a range of cardiovascular and cognitive benefits. Several studies have shown that moderate consumption has beneficial effects on cardiovascular health. If you are already enjoying wine in your diet, know that a small glass a few times a week is doing good things for your overall health.
3. Eat a variety of foods
Try to eat the rainbow of fruits and vegetables! The Greek diet also emphasizes protein from fish, eggs, and poultry as well as legumes. For carbohydrates, choose whole grain options like bulgur, quinoa, and barley. Get your healthy fats from olive oil, nuts and seeds. Switching to these foods have been shown to have significant health effects.
4. Get your probiotics
Don’t forget about the gut-promoting probiotics that is found in yogurt and cultured vegetables. Additionally, making the switch to Greek yogurt will not only ensure you get your probiotics, but also guarantee that you get an extra boost of protein in your diet.
5. Embrace healthy fats
Healthy fats help you look your best by promoting healthy hair, skin, and nail. Additionally, healthy fats support heart health. A recent study showed that a Mediterranean diet supplemented with olive oil or nuts significantly reduced the risk of combined heart attack, stroke, and death from cardiovascular disease in people at risk for heart health problems by about 30%.
6. Slow down and appreciate your meals
We are all on the go these days, and it directly impacts how we eat. We scarf down breakfast on our morning commute, eat lunch at our computers, and then collapse on the couch to eat dinner in front of the TV. I totally struggle to take a break from my computer and enjoy my lunch at work. However, this is so important. Paying attention to what you eat will help keep you from mindfully noshing on that bag of potato chips.
7. Engage in moderate physical activity
A morning run or evening walk are common place in Greece and in the Mediterranean in general. I mean, Greece was the birthplace of the Olympics after all! It isn’t too difficult for people in this region to reach the 150 minutes of recommended physical activity. While 150 minutes of cardio or resistance training per week may seem overwhelming at first, it breaks down to 30 minutes five times per week. Does 30 minutes seem like to much of a commitment? No worries. A variety of studies have shown that even 5 or 10 minutes have positive effects on health and cardiovascular risk.
8. Have a healthy relationship with food
It seems like everywhere you turn, there are negative discussions about food, leading to fear and anxiety being associated with food. It doesn’t help that fad diets distract us from fully developing a healthy relationship with food, but that is what’s so great with a Greek approach to food. A Mediterranean diet isn’t just another fad diet that forbids various food groups or encourages consumption of specific foods. Gluten-free or acai berry diets, anyone? Rather, the Mediterranean diet is holistic lifestyle that encourages a healthy relationship with food.
In this case, it really is “all Greek to me” is the way to go. Embrace the Greek approach to food and you will be on your way to a more healthful life.
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25 Things To Do Before 30 That Will Make Your Remaining Life Better
Your teens and 20s are like training wheels on an adult bike. However, once you hit 30, the training wheels are off. Hopefully, you’ll have fallen off and scratched your knees enough times to learn from your mistakes before 30, so your remaining life will be better. Most of you have had your hearts broken, made a few bad choices, and had your parents bail you out of financial bind (or two). Your 20s are a time to push boundaries, be a little irresponsible, and get to know yourself in the process. By the time your turn 30, you should know who you are and how far you’ve come.
Practice these tips before you hit 30, and it will make the rest of your life somewhere you’ll definitely want to be.
1. Have No Regrets
Your 20s are for making mistakes and learning from them. There’s no need for regrets because if you’ve reflected and learned from what you did there is no reason why you would do it again after 30.
2. Understand There is No Failure, Only Feedback
All the greatest achievers of our time have failed, failed, and failed again. The difference is that they understand the value of failing. Achievers see it as an opportunity to brush themselves off and try again. Michael Jordan said, “I’ve failed over and over and over again in my life and that is why I succeed.”
3. Love Who You Are
Take care of yourself and be proud of who you are. There are always opportunities to grow and change, but let it be out of love and not out of hate.
4. Travel Somewhere That Will Definitely Get You Out of Your Comfort Zone
You can often forget how lucky you are when you’re constantly surrounded by comfort. If you travel somewhere that doesn’t have first-world conveniences before you’re 30, you can begin to truly appreciate what you have and where you were born.
5. Take Time for Yourself
You need to take time for yourself no matter how extroverted or social you are. We all need time to reflect and recharge, even if it’s only for a few minutes.
6. Find a Job that Makes You Happy
You don’t want to be stuck at a job that makes you miserable at 30. Stress and anxiety caused by a negative workplace can create serious health problems down the track. Think about what makes you feel good and how you can translate that into a career. Making money is another bonus.
7. Do Something that Contributes to the Greater Good
When you give back, you fee like you are part of something bigger than yourself — and that feels really good.
8. Be Okay With Not Knowing Everything
You don’t know everything and you never will. By letting go of being right all of the time, you allow yourself to be more open, honest, and ready to learn something new everyday.
9. Look Forward to 30
Thirty means more opportunity, self-awareness, and wisdom. Bring it on!
10. Accept Your Parents and Appreciate What They’ve Done for You
Your parents did the best they could. Once you appreciate them and accept them for who they are, your relationship will change from parent-child to peer. You may not agree with the choices they make or made, but it doesn’t matter because you have your own choices to make.
11. Learn From the Mistakes You Made in Your Teens and 20s
Your teenage years and your 20s learn from your mistakes, hopefully without any major repercussions. Your parents bailed you out of that speeding ticket or paid for that phone you dropped in the toilet. However, once you hit 30 those responsibilities are solely your own. Be certain to learn from your earlier mistakes and be responsible in the future.
12. Be Grateful For the Life You’ve Led So Far
Gratitude is the appreciation for what you have. The more grateful you are for your past experiences, the more happiness you’ll have in your future life.
13. Anything Worth Having is Hard Work
You have to work to make things happen. You won’t be given things on a silver platter. Life is hard. Once you accept that, you can move on and start figuring out how to work through it.
14. Don’t Feel Rushed to Settle Down, Get Married and Have Kids
Life isn’t as short as they say. You have plenty of time before 30 to travel, explore, and experience life before you start the next chapter of your life.
15. Save Your Money
You spent your allowance on expensive shoes or on that new piece of technology, not really thinking about the future. However, you’ll be paying back student loans and your mortgage in no time, so start saving money now to set yourself up for the future.
16. Surround Yourself With People Who Make You Feel Good
When you were younger you might have hung out wit the popular kids or tried to get involved with groups that were seen as “cool.” When you’re older, hanging with the cool kids doesn’t matter anymore. It’s about surrounding yourself with people who accept you for who you are and help make you a better person.
17. Learn to Control the Voice in Your Head
The older you get, the more you’re berated with society’s pressures of what clothes to wear, what car to drive, and what career to have; which can all fuel the ego and create self-doubt. Be kind to yourself and know that you are good enough, no matter what.
18. Don’t Take Yourself Too Seriously
Just because you’re growing up doesn’t mean you should stop playing. Play is an important part of our human existence. We’re very social creatures. Dr. Stuart Brown (from the National Institute of Play) compares play to oxygen. Brown says, “It’s all around us, yet goes mostly unnoticed or unappreciated until it is missing.” This might seem surprising until you consider everything that constitutes “play“. Play is: art, books, movies, music, comedy, flirting, and daydreaming,
19. Take Everyday as an Opportunity to Become a Better Person
“The only person you should try to be better than is the person you were yesterday.” – Anonymous
20. Be Aware that You Can’t Change Anyone
You might get frustrated by a friend, partner, or family member because they aren’t doing what you think is best for them. You have to realise that you can’t change anyone — you can only change yourself. Changing the way you respond or behave can shed new light on any situation, despite the other person’s actions.
21. Talk Less and Listen More
You might have a lot to say and want to share it with the world, but if you talk less and listen more you will hear things you might have never heard. You could end up connecting with someone you might have never connected with otherwise.
22. Don’t Make it About You
The Buddha said, “We are formed and molded by our thoughts. Those whose minds are shaped by selfless thoughts give joy when they speak or act. Joy follows them like a shadow that never leaves them.” I would definitely like joy as a shadow, wouldn’t you?
23. Slow Down
When you’re in your 20s it seems like everything is going a million miles a minute. Take time to slow down and be aware of your surroundings. Incorporating a mindfulness practice into your life is beneficial to your health and happiness. Check out Smiling Mind for more information about bringing mindfulness to your everyday.
24. Take Care of Yourself Emotionally, Spiritually, and Physically
Eating healthy, exercising, and looking after yourself on an emotional and spiritual level through meditation, yoga, or prayer will inevitably set the tone for a more balanced life after 30. A life of gratitude and understanding is certainly a life worth living.
25. “Dance Like There’s Nobody Watching, Love Like You’ll Never Be Hurt, Sing Like There’s Nobody Listening, and Live Like it’s Heaven On Earth”
This quote from William W. Purkey (educational author) says it all.
Featured photo credit: Girl with sunglasses in Bed via picjumbo.com
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7 Myths About Sugar That We Should Stop Believing Now
There is a lot of misinformation floating around these days about sugar consumption and how it can affect your health. Here are some common myths that are important to dispel and in order to set the record straight once and for all.
1. Sugar is responsible for hyperactivity
This common myth has been debunked in the scientific community by extensive research. In one study where parents were told to record their child’s behavior after they were given sugar by the researchers, all the children’s behavior was described as “problematic or hyperactive”. In reality, the children were given no sugar. This myth seems to hold true because sugar is often consumed in social settings (parties, events, conferences) where there is a lot of other non-food related stimuli (visual and auditory) and this can have an affect on an individual’s mood.
2. Sugar is the main cause for developing diabetes
Sugar is not the main culprit for individuals who develop diabetes, but is instead the result of an inactive lifestyle, poor diet and genetics. Gaining unhealthy calories from any food source definitely contributes to this disease, but eating sugar alone will not make you an automatic candidate.
3. Brown sugar has higher nutritional value than its white counterpart
You may have heard the old expression “the whiter the bread the sooner you will be dead,” and have realized the trend of switching over to not only whole grains, but brown rice as well. This rule unfortunately does not apply to sugar, since brown sugar has simply had molasses added to it. Please note that there is a difference between unrefined or raw sugar which can have a brown hue to it and is completely different in nutritional value.
4. Natural sugar is better for you
There has been a recent appearance of “alternative sugars” on supermarket shelves. Coconut sugar, agave nectar, date sugar are advertised as healthier versions of the refined version. This claim is false, since it will always be metabolized by the body in the same way. These natural sugars have some added minerals, but the amount is minimal. A much larger amount would have to be consumed in order to reap the benefits.
5. Sugar-free labels means a product is healthier for you
If the actual food item in question is sans sugar than it is definitely healthier for your body, but this is not usually the case when sugar-free appears on a food label. This particular label often means that the item is replaced with artificial sweeteners. These can do more harm than good to you. Even natural sweeteners like Stevia can cause issues, so it is better to consume natural sugar in moderation than any amount of artificial sweeteners.
6. Fruit is bad because it contains too much sugar
Fruit contains a high level of naturally occurring sugar named fructose. Unlike a few cookies or a piece of cake, fruit has other key nutrients like soluble fiber that helps minimize cholesterol and has anti-inflammatory properties, vitamins and antioxidants that help prevent disease. The insoluble fiber in fruit helps monitor the absorption of sugar into the blood stream and helps keep you full longer.
7. No added sugar on a product means you are in the clear
Just because a food item claims to have no added sugar in its ingredients does not always mean there is absolutely none present. Sugar has many different disguises and it is important to identity them in your groceries. It can be under names like dextrose, high-fructose corn syrup, malt syrup, fructose, and fruit juice concentrates. A good rule of thumb is that anything with the ending -“ose” translates to sugar.
Featured photo credit: Flickr via flickr.com
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How Word Choices Transform Your Mind
The way we speak has powerful impact on our ability to be successful and happy yet few of us are intentional with our choice of words. Studies have shown that use of negative words like “no” can actually change the release of hormones and neurotransmitters to ones that damage key structures that regulate your memory, feelings, and emotions. Changing the way we speak to ourselves and to others through making better word choices can impact our optimism and improve the willingness of others to hear what we are saying.
Here are a few tips on how to make your language work for you.
“The words you speak become the house you live in.” – Hafiz
The most powerful word in your vocabulary…YET.
Often we make statements like “I can’t speak French” or “I don’t know how to lose weight” but by adding one little word, yet, to the end of each sentence you change the sentiment from something you cannot do to something you aspire to do. Your brain recognizes the subtle difference between a hopeless statement and one that suggests that at a future time it will happen. Whenever you start something new, remember this helper word to make sentences stronger and more hopeful. For example, “I don’t know anything about economics yet” or “I haven’t run a marathon yet.”
Take BUSY out of your life.
The word busy has certainly become a buzzword of this generation. We aspire to be busy as though it proves that we are doing important things and not wasting our lives. Busy implies doing a lot or even struggling to complete all that needs to be done. I suggest replacing busy with productive or full. This simple switch empowers you to have a results that you control without implied turbulence. Getting the hurry gone and slowing down mentally actually makes us more effective at multitasking. Don’t have busy days — have productive days!
No more SHOULDs.
The word should doesn’t imply a positive action. It gives external focus as to why you are doing what you are doing. If you want to act from a place of personal strength the impetus needs to come from within. Replacing your shoulds with get to, going to, or can creates a much stronger statement of intention. For example, don’t say you should be studying but that you are going to study. Thinking really carefully about the source of the should is a great exercise. It might be our peers, our parents, our culture or religion that has caused us to think we should do something. If that should doesn’t align with what we really want then is it actually something we want to do?
No more I’ll TRY.
Yoda had it right when he said “Do or do not. There is no try.” Try implies that you probably won’t do it or be successful. Take try right out of your vocab to adopt a more positive and powerful mindset. If you intend to do something, do it. If you have no intention of doing something then own that. By speaking your truth you align with your inner-self and actually start to recognize more clearly what you want to do in your life.
Start talking positively (aka no more negative)
When you move towards what you want rather than away from what you want, you speak with a much more powerful voice. Instead of saying “I have to stop dating losers” say ” I will date people who bring out my best”. Instead of saying ” Stop arguing with your brother” say “I would love to hear you speak kindly to one another.”
It’s not just what you say but how you say it.
There has been a ton of research about how power postures and body language affect your ability to be heard successfully. Here are a few quick tips on how to speak once you have made your word choices:
1. Make eye contact when you speak.
2. Shoulders back.
3. Hands on hips or at your side.
4. Legs hip distance apart.
5. If seated sit forward with arms and legs uncrossed.
6. Use adequate volume to display authority without being loud.
Spending just a bit of time tweaking the way you speak can improve communication at work, at home, and in your personal relationships. Take charge of your word choices to transform your mind.
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