Tag Archives: personal health

Energy tips to boost your day and productivity

Energy and fatigue tips

Everyone has one of those days (or night) feeling all out drained of energy and no matter what you do, you cannot psych yourself up. Do you experience those days sitting at your desk feeling sleep deprived and cannot stop yawning? Most of us can always use a boost to improve our energy levels, productivity, and self-control.

Researchers found that there is a direct link between self-control and energy, also they are finite. Normally, as the day goes on, our bodies start to experience difficulty with self-control and ability to focus on work and tasks. As our energy drains during the day our self-control wears out, we begin to feel tired and it becomes more difficult to do basic tasks. Worst of all, our mood sours.

To avoid loss of energy, follow these tips and transform your body into a fatigue-fighting machine:

  • Start the day with exercise.
  • Drink some lemon juice first thing in the morning.
  • Avoid checking your email, texts messages, and social media until after breakfast.
  • Make sure to eat a real breakfast avoid those hunger feeling during the day.
  • Get up from your desk and take a walk around the block.
  • Avoid energy drinks that offer a near-instant hyperactivity boost, but they always result in a crash.
  • Confront your stress and manage your anger.
  • If you can, take a power nap for 5-10 minutes.
  • Get organized and plan your day. When you are organized you don’t have to wast energy keeping track of things.
  • Avoid this midday cocktails and alcohol at lunch.
  • Increase your water consumption. It is easy to confuse signals of hunger with thirst.
  • Increase your whole grain consumption and keep your blood sugar levels constant.
  • Don’t be afraid to have a power snack in-between meals.
  • Eat lots of berries especially blue, red, and purple.
  • If your fatigue continues it might be a good idea to check your thyroid function and have a complete blood cell count.
  • If you are a smoker…QUIT.

How to avoid excessive calories over the holiday season

Healthy holiday meals

With the holiday season quickly approaching, we all know that most of us will be letting our guard down and increasing our consumption of food and drink. According to the Calorie Control Council in the USA, the average American consumes as much as 4500 calories on their Thanksgiving holiday. This is equivalent to about seven Burger King Whopper burgers.

Even for those of us who exercise on a regular basis and follow a healthy fitness and nutrition regimen, this kind of overeating might seem harmless. However, when you factor in all the leftovers, alcohol consumption and other holidays ahead, that waistline might increase quicker than you think.

For those us that have practically have no fitness regime or do the minimum amount, here are a few tips to help maintain that waistline and avoid the tight-pants syndrome.

Make sure you get enough sleep – This might seem a little weird but make sure you get between seven and eight hours sleep per night. Studies have shown that sleep helps to maintain our hormone levels and control our hunger and fullness. Deprived sleep increases the chance of overeating, increased craving for carb-rich food, and late night snacks.

Never arrive at a meal hungry – If you have been invited out for Christmas dinner, make sure that you do not arrive on an empty stomach. It is best to have a light meal earlier in the day and include protein and healthy fat to avoid that hunger feeling and avoid overindulging. IF by chance you do arrive on an empty stomach, head straight to the veggie platter and salad bar to curb that hungry feeling. Avoid dressing and dips, or limit the quantities.

Keep those vegetables simple – If you are cooking a meal, try avoid using those candied or butter-laden vegetables. Rather prepare roasted cauliflower, carrots, Brussels sprouts, steamed broccoli and green beans without all the butter and excessive oils.

Watch your alcohol and liquid calories – Avoid all those sugary beverages and excessive alcohol consumption. Not only will this reduce your calorie count but also avoid drinking and driving. Sugary drinks and alcohol does not help to avoid that hungry feeling but may actually exacerbate hunger. Most of the time that hungry feeling is your body telling you that you need to drink water. It is recommended to drink about eight glasses of water a day.

You are not feeding an army – If you are the host, remember that you will not be judged on the success of your meal by the amount of leftovers. Make single meal dishes and give them to your guests to the home. Not only will this help you but it will also help your guests and void them having to cook a meal the next day.

Reduce your plate size and follow the 50/25/25 rule – The biggest culprit of weight gain over the holiday season is due to the huge portions we eat and excessive alcohol consumption. However, even if you do increase your food quantity and portions, you can still choose smarter to reduce calories. It is recommended to divide your plate in half, dedication 50% to fruits and vegetables, 25% for protein, and the remaining 25% for grains. This way you can cut back on the bigger culprits to holiday weight gain.

Focus on the social gathering – It is a given that meals are a large part of the holiday season, but enjoying the time with family and friends can be nice distraction from overeating. Avoid temptations and keep a safe distance from those chips and dips.

Avoid the holiday stress and emotions – Holiday and family gathering can be very stressful for some and overeating can be an easy way out. Avoid spending time with those stress induced people. Perhaps offer to help the host to prepare food or the table. Family reunions can be fertile ground for uncomfortable topic, so be prepared with conversation points, preferably with some added humor to change the subject. Not only will this help you but other around you.

Exercise, exercise, exercise – For those of us that follow a minimum fitness program, it is a good idea to plan on making one of your new year resolutions to start some sort of fitness program and eating plan. If possible, instead of driving to your host for a meal, rather take a walk.


Simple ways to get rid of your belly fat

Reduce your belly Fat

According to research, most adults are not happy about their abdominal tone and strive to have a flatter stomach or lose stomach fat altogether. At any time, this number is either increasing or decreasing but never stagnant. Everyone has some belly fat, even those people lucky to have flat abs. Don’t stress, this is normal, but too much fat can affect your health in ways that other fat doesn’t.

Not only is belly fat unflattering, but it is also linked to many healthy issues like bloating, heartburn, diabetes, heart disease, stroke, and many others. Our bodies start to gain weight in our midsection when our cortisol levels spike. One of the main culprits of this is stress which cause our besides to secrete high levels of cortisol. Cortisol breaks down lean muscle and hold onto fat storage in our abdominal section of our bodies.

If you want to lose your belly fat and reduce the build up of cortisol secretion, you need spend more time each day burning your fat than storing it and over time you will get rid of it forever. The good news is losing belly fat is not as difficult as you would think.

Here are few suggestion and tips I have put together and I urge you to try incorporate a few of these into your daily lives:

  • Eat more protein – You burn more calories from protein as compared to carbs.
  • Read labels on the foods you buy – Avoid any food that contain high-fructose corn syrup.
  • Get off your ass – rather do exercise standing instead of sitting.
  • Increase your high-fibre intake – High fibre can be considered good carbs. They help to bulk up the space in your stomach and makes your feel full.
  • Get rid of large dinner plates – Eat your meals off smaller plates. Even if you fill your plate, you will be eating less.
  • Mix up your exercises – When you exercise try to mix up sets between lower body and upper body.
  • Embrace the yard work and chores – View any type of physical activity as a way to burn fat and condition your body like mowing the lawn or cleaning the floors.
  • Increase your water intake – Try drink at lest 10 cups of water a day. When you feel you need a snack between meals, reach for a bottle of H2O.
  • Snack on low-calorie food – For snacks try eating dill pickles, celery, or baby carrots.
  • Set yourself challenges – Set yourself personal goals and try break your record. Try run or walk farther in the same amount of time.
  • Cut our those carbs – Cutting out carbs from your diet has been proven to help drop those extra pounds.
  • Ask for substitutions at a restaurant – When eating out substitute your side dishes of pasta, potatoes, fries, for vegetables.
  • Try interval and fartlek training – Try mix up your running with periods of fast and slow intervals with changes in direction. The force of changing momentum and direction will boost fat burning.
  • Spoil yourself once a week – Reward yourself with a meal and break your diet at least once a week for all your hard work.
  • Make sure to get enough sleep – Try to get at least 8 hours of quality sleep.
  • Change your salad dressing – Research has shown that acidic foods like vinegar and lemon help to burn body fat and increase carb combustion.
  • Never skip meals – When you skip meals your body goes into a catabolic and breaks down muscle tissue while conserving fat.
  • Don’t be a couch potato – Switch off that TV and spend more time outdoors and on your feet or in the gym.
  • Start doing weight training – For this lazy people out there, you will not believe what a 10 minute workout three times a week can do.
  • Avoid those potatoes – Stop eating any form of potatoes, either mashed or baked, including fresh fries and potato chips.
  • Monitor your portion sizes – Be aware of the portion sizes you eat. You don’t have to eat everything o your plate. You can always take home a doggy bag.
  • Buy a scale – Weigh yourself at least twice a day. Don’t stress about the numbers but at least keep track of the general range of what you weigh.
  • Brush your teeth after each meal – Research in Japan has shown that the fresh minty flavor makes you less likely to snack between meals.
  • Never skip breakfast – We have always heard the saying that breakfast is the most important meal of the day. Eating a healthy breakfast helps to regulate our insulin levels and hunger.
  • Enjoy your snack between meals – Snacking between meals will avoid that ravenous feeling and avoid the over eating at luck and dinner.
  • Track your calories – Download a fitness app and track your daily calorie intake. Most apps also monitor the steps you take daily and amount of calories you lose.
  • Try sprint intervals – Try mixing up your exercise with all out sprints with brief periods of rest. This is one of the most effective forms of cardio for fat loss.
  • Shop for one – Avoid buying those large family style bags and packs of food.

Are you sabotaging your weight loss goals?

Weight Loss tips

Are you eating healthy, exercising, taking your vitamins and supplements but when you stand on the scale, you don’t seem to be losing any weight and reaching your goals you have set for yourself?

You are being diligent and tracking the calories of every meal and snack you take in and monitoring the calories you lose while exercising, but the weight is not coming off. Do not think you are doing something wrong or think there is an issue with your genetics. Probably, it is you who is hindering your weight loss without even knowing it.

Here are few tips and advice on how you can be sabotaging your weight loss goals and how to fix the problem.

Make sure you are not over eating – Don’t get confused between eating healthy foods and achieving your health and fitness goals. Just because you think you are eating healthy does mean you can eat endless amounts of food with consequences. For example, eating fruit is healthy for you, however, eating too much can hinder your wonder your goals. What you need to do is make sure that the calories you take in are less than the calories you are losing. Keep track of the foods you eat and check the portion sizes. There are many apps that can help to track you calories and exercise.

Avoid all the little bites of food – Try to avoid the little bite and tasting of good while you are cooking, walking past the kitchen, making lunch for kids, or the coffee-room at work. Most of the time you don’t know you are doing this and they are not beneficial at all. Remember every bite has calories.

Are you drinking enough water – This might sound like a simple question and minor issue , but it is a very big one. Thirst and hunger re often confused with each other. When your stomach growls you might think it is hunger but, in fact, it is thirst. You know when you have finished that delicious meal and feel like you want a little more. Instead of reaching for a snack or dessert, rather have a glass of water. This will also help with you to digest your food. Water also helps with several bodily processes including nutrient absorption, energy expenditure, and fat loss. Try drink at least 8 cups of water a day and more if you are exercising . Carry a bottle of water around with you and constantly refill.

Is your fitness tracker accurate – Fitness trackers watches are all the rage today and they do work if used correctly. People use the trackers as a lifeline and believe every piece of data. However, technology is not perfect. Even though you can get some very insightful dat from trackers, there is plenty that they cannot tell you. So if you go for run for 30 minute and your tracker tells you have lost 300 calories, don’t think you can go out and eat 300 calories of extra food.

Make sure you are eating enough – Don’t think that if you starve your body you will lose weight. Your body is like a vehicle and needs fuel to function. Skimping on meals only means that your body is not getting the correct nutrients to run efficiently. Starving yourself only tells your body to hold on to the food you do eat. Try eat at least 3 balanced meals a day with a mid-morning and afternoon snack to keep metabolism running high.

Avoid temptations and buying trigger foods – If you know that is you buy a slab of chocolate it will entice you eat, then simply don’t buy it and avoid the temptation. Instead, you should buy and keep healthy foods around you and food that you will eat. Save the treats for special occasions.

Monitor your sleep patterns – Make sure that you are getting enough sleep because the lack of sleep can cause a myriad of problems in your life, from poor work quality all the way to serious health conditions. When it comes to your health, make sure you are getting enough hours of sleep. In most cases when you are feeling tired you will make incorrect food choices, drag through your workouts, and effect your cortisol levels which will result in your belly fat to accumulate. Try sticking to a routine and go to sleep at the same time every night and wake up at the same time every morning. Try get at least 8 hours of sleep.


How to guarantee happiness at work

Happiness at work
Are you one to those people who dread waking up every dyad going to work? Do you hate what you do? Is hating your work consuming your life? Are you desperate to make a change and improve your life? There is no reason to hate your life and work even if there are things that are out of your control. It is the things that you can control that can make you happier at work.

Let be honest, personal happiness and work sometimes do not go hand in hand. A study done by Gallup who interviewed over 180 million people found that a mere 13% of people are actually happy with the jobs they are doing. Those who do rate themselves as happy are 36% more motivated, six times more energized, and twice as productive as their unhappy counterparts.

In order to understand what makes you happy, you need to understand and learn what works for you as an individual. Once you accept and realize what works for you, then life and happiness tends to improve. Discovering what makes you happy not only improves your personal health but also your overall work performance.

Here are a few recommendations to that will help you find happiness at work:

  • It is up to you take charge and control of your happiness
  • Do something you love every single day
  • Ignore things that are out of your control
  • Avoid comparing yourself to other people around you
  • Remember to reward yourself for work well done
  • Part of your mental happiness is physically exercise and activity
  • Do not judge others or participate in gossip mongering in the office
  • Be selective with the battles you wish to fight
  • Always be true to yourself don’t violate your personal standards
  • Clear up your workspace and clutter
  • Focus on one thing at at time and stop multitasking
  • Constantly be aware of ways to help you grow
  • Assist others in the workplace
  • Make commitments to things you can keep
  • Ask you boss for more responsibilities and task to do
  • Track the progress you make toward goals
  • Make your office your own and create a nest
  • Make sure to eat healthy and hydrated
  • Take a 5 minute break and get some fresh air when feeling overwhelmed
  • Focusing on your strengths can build happiness and improve productivity
  • Try to laugh more and smile
  • Having a sense of meaning can contribute to happiness in the workplace.
  • Avoid socializing with negative people
  • Delegate some of the decisions to others around you
  • Practice positive thinking and acting positively
  • Don’t be afraid to laugh at yourself
  • View your co-workers as relationships and not just pawns
  • Take a step back and contemplate what you’re grateful for
  • Believe in your future and that the best is still to come
  • Always leave your personal problems at home
  • Get feedback from your boss and co-workers

Following the tips above will not only improve your a happiness at work but also improve your emotional intelligence. Pick those that resonate with you and have fun with them.