Easy Weight Manage Tips

Easy Weight Manage Tips

Maintaining a healthy weight during the silly season is not a simple matter, but there are many ways you can make it happen.

Keeping to a sensible weight is not just about appearances. Being overweight – which is defined as weighing more than 20 per cent over the ideal for your height – is a risk factor for medical conditions like diabetes, heart disease and high blood pressure. Read on for achievable ideas on how to change your habits for the better.

Have a party plan

Going to a Christmas Party? Offer to bring a plate. Arriving armed with chopped fresh veggies and a healthy dip like hummus or spicy salsa and wholemeal crackers ensures you’ll have something to snack on.

Sip, Sip, Sip
We often mistake thirst for hunger, so if you feel peckish, try drinking a glass of water first. At meal times, continue drinking as you eat to add volume to your food and ensure effective nutrient uptake and elimination of waste.

Ramp up your protein
Research suggests that protein prolongs the feeling of being full. Studies have found that people who ate a high protein breakfast were less hungry at their next meal. Good sources of protein include yoghurt, cheese, soy foods, fish, chicken and meat. An easy way to increase your protein intake is to add Amazonia Raw Slim & Tone to your morning smoothie – this vegan, plant based formula contains a fermented protein base to boost metabolism and curb cravings.

Eat little, often and mindfully
Studies show that people who ‘graze’ – that is who eat lightly and frequently may be more likely to keep their weight within an ideal range. Research also shows that eating on the run invites mindless munching, so make a conscious effort to savour every bite.

Get a little help
Supplements may be effective in suppressing appetite and making portion control easier. Chromium helps the body to use fat for energy and build muscle, which may give you an edge in maintaining weight. Psyllium is a type of soluble fibre that adds to the feeling of fullness and slows the absorption of fat in the intestines. And, if you need help controlling your appetite, garcinia (Garcinia Cambogia), the extract of a fruit native to India, may quell hunger pangs. And if you still can’t quite kick the last of your sweet cravings. The Amazonia Raw Sugar Crave Release spray is your secret weapon! With a potent herbal blend, designed to target excessive bad bacteria within the digestive tract and also help reduce sugar cravings. In a convenient, on the go spray bottle, say hello to your new best friend!

Ease up on the alcohol
It is hard to avoid alcohol in the silly seasons, but remember that it is a source of many kilojoules, especially sweet and creamy cocktails, which can pack the same punch as a rich dessert. If you’re trying to maintain a healthy weight, stick to water, or at least alternate every alcoholic drink mineral water.

Don’t Crash
The worst weight loss tactic has to be the crash diet approach. Omitting entire food groups and skipping meals will only make your cranky and frustrated and cause you to throw in the towel. Aim for one positive change towards healthy weight maintenance daily, such as swapping out soft drinks – a major source of empty kilojoules – for mineral water. 

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Why Meditation Is So Needed Now

Why Meditation Is So Needed Now

We Need Meditation

Meditation is essential to feel well and live a Happy Life. ... Meditation can help us to eliminate negative thoughts, worries, anxiety, all factors that can prevent us feeling happy. It has been proved that the practice of meditation, carried out on a regular basis, will mitigate the symptoms of stress and anxiety.

We live in troubling times. Everything seems to be changing more rapidly. People are getting angrier and making worse decisions. We’re all super-stressed. No matter where you live in the world, there’s some sort of problem going on.
But we’re never taught good ways to handle the stress of living. We usually run away from it or indulge in some sort of escape. Or we butt our heads against it trying to change things. All of this is a cause for great suffering.
Meditation, in a nutshell, is a method for eliminating suffering in your life by seeing reality as it actually is. Every time you sit and follow the instructions, you’re training the mind to handle the world better. Meditation isn’t something you do just for when you sit on a cushion or walk down a path, but something you can take with you throughout the day. Just like when you exercise in the gym you get daily fitness, so too with meditation.
Couldn’t we all use a bit of training to deal with the suffering inherent in life? Wouldn’t it feel awesome to teach others how they could do the same?

A global pandemic is in full effect. Risks of infection are on the rise, stock markets are tumbling, the economy is on the verge of a global recession, and every business is facing uncertainty. Chances are high that you’re feeling overwhelmed, stressed, and afraid.

That’s normal. The survival part of our brain (mainly the amygdala) kicks in when we perceive a threat and causes our focus to narrow. This is helpful when we face an immediate threat, but it also means our thinking can follow unproductive patterns: We are more likely to engage in worst-case scenario thinking or, alternatively, deny the threat; we have less access to the creative and analytical parts of our brain; and we are impaired in our ability to empathize, listen, and relate to others.

Unfortunately, those are the exact skills we need as leaders in times of crisis. We need the full capacity of our brain to weigh best possible options, question our assumptions, come up with new and creative ways of doing things, and remain calm in order to reassure employees, customers, and business partners while listening and taking their concerns seriously.

Meditation can be of tremendous help during times like this. Practicing meditation has been shown to reduce anxietycalm the amygdalaincrease our ability to think creatively and empathetically take other people’s perspective. Steve Jobs, an early adaptor of meditation described his experience like this: “You start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before.”

In my work with executives I’ve observed three practices that help in times of crisis.

Meditate first thing in the morning

In times of uncertainty, there is a strong temptation to start the day by checking your email and news. But when we do that, we are drawn into reactive mode, often fighting one fire after another. On the contrary, starting the day with a few minutes of meditation can help you center and calm fear-based thoughts. There are many different ways to do this: You can use an app such as Insight Timer and sit in bed while listening to a guided meditation. I have found it most useful to get up and, after a cup of coffee, sit down on a cushion or in a chair and practice a simple mindfulness meditation.

Over time you will notice that you start the day with an openness and awareness for possibilities that you would otherwise not have seen. Zen Master Shunryu Suzuki, one of the pioneers of meditation in the U.S., has called this “beginner’s mind.” It’s when our thoughts quiet down, our minds open up to see the present reality with less judgement and preconceived notions. Salesforce CEO, Marc Benioff, an avid meditator, describes this effect like this: “Beginner’s mind is informing me to step back, so that I can create what wants to be, not what was. I know that the future does not equal the past. I know that I have to be here in the moment.”

Start each meeting with a few minutes of meditation

We are biased toward action in times like these and sometimes that can be a good instinct. But taking a moment at the beginning of a meeting (virtual or in person) to get present, notice your own emotions, and start the meeting with an increased ability to listen and be open to ideas can can help teams to be more thoughtful about problem solving.

For some teams, this may be a new experience, and some people might find this too “touchy-feely.” So to start, tell your team that you need them fully present and focused in the meeting. Then suggest an experiment: Ask them to simply focus on their breath for one minute. When they get distracted, suggest they simply return their attention to the breath. Most first-timers are surprised at just how distracted they are and how hard it was to stay present for one minute. Most of them will also feel that they are more calm and present after doing this. And that one minute can change the nature of a meeting. As one executive described the effect this way, “Whereas often times we just talk at each other in these meetings, team members seemed to be more present, they listened, heard each other out, and showed a willingness to learn.”

Step back when you get caught in unproductive thought patterns

When you feel anxious throughout the day, take a moment to breathe and observe your thoughts. Chances are you have left the present moment and gone down a rabbit hole of thinking through future scenarios. While scenario planning is critical, it’s important to do it with presence and a calm state of mind, examining actual facts and not getting carried away by the fiction of your mind. Practically, this is what this looks like: Sit in your chair, close your eyes and focus your attention on the movement of your belly, breathing in and out. After a while you will notice your thoughts calm down, you’ll feel more present and alive. And you’ll start to notice an opening of possibilities and opportunities.

One of the most important advantages of meditation is that it allows us to step out of our own survival centric thinking and connect with others empathetically. This is important, because research shows that when we get scared, we display greater egocentrism and it is harder for us to take other peoples’ perspective. But people inside and outside your organization are in distress right now. This is an opportunity to show compassion and care in difficult times, an opportunity to show your team and organization who you are as a leader.

Thanks To: Business Harvard Review by Matthias Birk Blog 22nd March 2020

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