Do You Take As Good Care Of Yourself As You Do Others?

Selflessness and selfishness are two very misunderstood terms. People mistakenly think that selfishness means doing things with the intention of taking care of your-self and they also think that selflessness means doing everything for other people that they want, taking everything on board, and never doing anything for your-self.
It’s always important to understand the balance in all of these actions in order to see the reality of the situation.

Imagine This
All day long, you do things for yourself, only based on what you want. If someone else needs something from you, or asks you to get something that they need which might ‘put you out’ a little, you refuse. Your time is your time and you want to keep it all to you.
This is pure selfishness.

Now imagine the opposite.
All day long, you run around for people getting everything they want, not having a second for yourself to get things done or to focus on what you need. You are constantly being told where to go and what to do without ever having the ability to sit down and think for yourself. People use you to the point of exhaustion, every day like a servant to the needs and wants of others.
This is pure selflessness and it is exhausting.
In all of this, it is vital that we find the balance.

Balancing Yourself
When we take care of the needs of others, we must do so while maintaining what we need also. When we need a break, we must be able to say no. When a person’s requests or demands are getting to be too much weight on our shoulders, again we must learn to say no.

While looking after and taking care of others, we must also make it a high priority to have time to ourselves, to relax and not have to deal with any added stresses and pressure.
Doing this, taking time out for ourselves, to give ourselves what we need, actually allows us to better serve others. If there is not balance, very quickly we will become exhausted and drained of our ability to do anything.

In this state, we would quickly become depressed and overwhelmed, or perhaps even start to get irritable and angry. This is all because there is no balance between selfishness and selflessness.

Real Selflessness
What we are trying to achieve here is ‘Real Selflessness’. The kind of selflessness that is balanced, that gives both ourselves and the other person or people what we all need. Living in this way actually makes us more capable of helping others, because at the same time we maintain our own requirements along with the requirements of everyone else.

It is important that we take as good care of ourselves as we do others. If we don’t, we actually lose the ability to take care of others properly.
Developing the right kind of balance means we can go on living through ‘Real Selflessness’ for as long as we continue to live.

How To Be Truly Selfless
We must be honest with ourselves and with others. We must have boundaries in place that don’t allow other people to take advantage, unknowingly or not.
We must recognize when things are becoming too much to handle, and when we need a little space to relax and let go of the stress.

Once we recognize this, we must put everything down, essentially say ‘no’ to the world for a little while so that we can rest, recover, recuperate and reset to come back reinvigorated and ready to serve once again.

Living in this way means that we aren’t just taking care of others, we are simultaneously taking care of ourselves in the same moment.

People will respect this and appreciate it because everyone knows how it feels to be stressed and exhausted and at the same time, they will appreciate that you are still helping them, or that you will continue to be your giving self once, you have had enough of a break to focus on yourself.
Learn to have boundaries in place and effectively implement them. By doing this, you will learn how to be the right amount of selfless and the right amount of selfish, without falling into any extremes.
The middle way is always balanced. Learn to walk the middle way and take care of yourself as much as you do others.

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9 Biggest Health and Diet Myths

This year, I’ve appeared regularly on Dr. Oz to bust all the common health and diet myths that exist in our society.

And I’m not going to stop there.

Listen, you deserve the TRUTH about what’s good for you and what’s not. And with all the bad information out there, I’m here to demystify all the noise out there and cut to the cold, hard truth.

Because for years, we’ve been told by so-called health experts the wrong information. Maybe they don’t mean any harm, but that’s causing us to make poor decisions detrimental to our health.

Like, how many times have you been told breakfast is the most important meal of the day? I know my mamma and nonna would tell me that ALL the time!

Thanks to science, I’ve learned that’s not true…along with a lot of other health-related beliefs I had growing up (and STILL hear from patients).

So buckle up, because you’re in for a wild ride…let’s jump into these 9 myths plaguing our society. (And find out why breakfast is not that important!)

Health Myth #1: Fat Makes You Fat

It makes sense, right? If you don’t eat fat, you won’t get fat. And therefore, you won’t be at risk for heart disease. Unfortunately, it’s really not that simple….

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These 5 habits will make your life 10 times better (according to science)

What are the best habits for a healthy mind and body?

I see this question asked ALL the time.

Here’s the thing…With pretty much any “habit” someone is promoting, it doesn’t mean it will benefit you as well. We’re not all the same. What works for some people might not work for you.

So, how can you work out the “healthy habits” that give you the best chance of helping you?

Scientific research, and lots of it!

Research is designed to eliminate factors you can’t control, and also be statistically significant for the majority of participants. And the more positive research there is, the higher chance it will actually benefit you.

So, in this post, I’m going to go over 5 natural habits that science says will probably work. Enjoy!

1) Running

Humans are built to run. We evolved to run great distances hunting prey and gathering food.

So it’s no surprise that research suggests running could be one of the most effective habits for your health, physically and mentally.

A 2014 study that appeared in the Journal of the American College of Cardiology found that “running, even 5-10 minutes a day, at slow speeds, even slower than 6 miles per hour [10:00 minute pace], is associated with markedly reduced risks of death from all causes and cardiovascular disease.”….

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How To Stay Positive In Stressful Situations

How To Stay Positive In Stressful Situations

Sometimes nothing seems to turn out the way you had planned, no matter how hard you attempt. Regardless of where the stress is stemming from, it is essential to equip yourself with resources to rise above the negativity and stay positive. Maintaining a positive attitude can help alleviate stress and assist in accomplishing your objectives. When you feel like you have hit a dead end, and start to sense any negativity, stop! Here are a few tips on how to remain positive even when you are in challenging situations.

Count your blessings

Regardless how rough things are, if you think about it, you have lots of things to be grateful for. Whether it’s having a job when a lot of people are jobless, having a supportive family, or simply being in a good health. By revisiting everything you have in your life, you can’t hold on to the negativities. You will feel confident, proud and positive. There are countless things in your life that you can be thankful about.

Reward yourself

When you achieve something, regardless of how little it is, pat yourself in the back for the job well done. The list of ways that you can reward yourself is endless. You can reward yourself with new opportunities to explore something new or to learn something new. You can even take your friends out for coffee. A positive attitude can hardly arise if you don’t even feel great about yourself.

Exercise regularly
Another great way to manage stress and remain positive is by exercising on a regular basis. If you don’t exercise, try to find something that you enjoy doing such as swimming, biking, playing golf, playing tennis, or going for a walk. Breathing exercise can also help alleviate stress. Breathing has been proven to help manage stress, and can help a lot in countless situations.

Take time out
If all you think about is work, you can easily be overwhelmed by stress. Be sure to give yourself time off and read a book, listen to music or do whatever it is that you find relaxing. You can also go out with your family and friends. This will help you remain focused and positive when you are on your work station. You will ultimately thank yourself for it.

There you have it! How to always stay positive in a challenging environment. While you will not alleviate stress overnight, following these simple steps will help you develop and maintain a good attitude about your family, your work and your life.

5 Reasons Why Self-Awareness is Important

5 Reasons Why Self-Awareness is Important

There are many great ways of improving yourself. One of these ways is to look for the positive attributes you possess and appreciating that part of you. Another important way of becoming a better person is by acknowledging your weaknesses and actively working on improving. These two methods of self-improvement define what it means to be self-aware. Being self-aware can help you relate well with people and increase your ability to achieve your goals. These are not the only benefits of self-awareness, however. Here are some more reasons why it is important to be self-aware.

Increases your social abilities

Human beings are social beings who thrive on relationships. People who are self-aware are very successful when creating relationships. This is because they are able to realize exactly what they want in each person they meet. That certainty comes from knowing oneÕs own abilities and challenges. Self-awareness also promotes emotional intelligence. Emotional intelligence helps us relate to the feelings of other people. Lacking this skill can leave us in conflicts with others. The best way to improve your level of emotional intelligence is by learning your own emotional patterns.

Promotes versatility and open-mindedness

Knowing yourself can be very crucial to affecting the approach that you have on issues. Self-awareness in itself is the ability to actively seek to listen to the body and mind to know your natural response to change. This consciousness can thus help you have a clear focus when dealing with issues. You are also able to accept opinions, feedback, and criticism from other people without being subjective. Ultimately, you are able to have multiple solutions to a single problem.

Promotes productivity

People who are self-aware are fast thinkers. They understand themselves and are able to focus on the challenges of the day without hindrances. Without understanding yourself, there is a big challenge where you are held back by uncertainty. This results in time wastage caused by pondering over many different courses of action even when a swift decision is needed.

Improves leadership skills

One of the most important attributes of a good leader is swift decision-making. A leader should also be impartial and confident. All these are things that we gain by becoming self-aware. Knowing yourself removes internal fear and you are able to focus on important matters.

Promotes Overall Objectivity

Being self-aware promotes objectivity. People who are self-aware are also self-confident. This means that they can easily make decisions without being clouded by poor judgment.

Health Benefits of Cinnamon

If you are like most people, you absolutely love cinnamon, but you might not realize it is actually good for you. While it can often feel like all your favorite things are bad for you, this is one very special ingredient that has loads of health benefits and very few side effects.

Cinnamon is a type of spice that comes from the bark of certain types of trees. These are categorized by Cinnamomum species of trees. Cinnamon is loaded with nutrients, which is one thing that people often don’t realize. A serving of cinnamon is about a tablespoon (though you can definitely use less and still benefit from it)

You get the following nutrients when you add more cinnamon to your diet:

Vitamin K

It also has lots of antioxidants and many other health benefits. There are only 19 calories in a tablespoon of cinnamon, and no sugar or fat. Keep reading to learn more about the health benefits of cinnamon and why everyone should be using it, not just in the fall or winter, but year-round….

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Adhering to an Exercise Regimen

Adhering to an Exercise Regimen

Working out isn’t always fun for everyone, and adhering to your exercise regimen can be especially hard if you feel unmotivated or lack the discipline to do it. There are a few pieces of advice that can help just about anyone stick to their workout plan longer, and maybe even change your view on exercise.

Assuming that you’re new to working out for the first time – or one of many new starts – you should start off easy and work your way into the advanced exercise plans instead of starting with technical circuits and exercises.

Make a schedule based on how often you can be 100% dedicated to thirty minutes to an hour in your day to exercise instead of doing what most people do and over commit to the gym five to seven days a week.

If you can resistance train two days a week, and do some light to moderate cardio three days a week, this would give you a great starter program to get your momentum going. Three cardio days and two resistance days doesn’t mean you have to train five days a week, because you can combine your cardio portion of the workout with any of your resistance days – either before or after your resistance exercises.

Working out three days a week means that your body has a solid four days to recover, stretch, and de-stress from the workload of lifting. Overtraining is a common issue with beginner exercisers, because just like dieting, they take on too much at one time and can only maintain that lifestyle for a couple of weeks before they cave in and begin yo-yoing back and forth between a healthy and unhealthy lifestyle.

Start slow and ease into more volume, higher intensity, and heavier weights when you begin to feel as though you’re ready to take on more. Aside from getting the proper structure of how many days to work out, you should also make sure you’re enjoying your workout somewhat.

This means you should pick full body exercises that are easy enough for you to comfortably perform, while still making it challenging enough at the same time. If some exercises are causing you pain, you should either stop doing that exercise – because your body uses pain as a message to tell you to quit – or look up how to fix your form, since most people don’t have it.

Deciding to quit an exercise is completely fine if it’s causing too much pain, but try to supplement it with a different exercise that still targets that same muscle. If you can learn to not dread your exercises, give your body plenty of rest, and go at your own pace, you won’t be so quick to ditch your fitness regimen..

Exercising Long Term at Home Vs the Gym

Exercising Long Term at Home Vs the Gym

Exercising for the long haul is a great way to improve your health, strength, and mobility as you begin to age, feel as though you want to change, or have medical reasons for improvement.

Deciding where to exercise – whether in the safety and convenience of your home, or at the gym where you have a bigger variety of equipment can be a tough decision to make.

Let’s start with your home, since that’s the most convenient place to work out if you have the room to do it. Just about any exercise can be performed with bodyweight alone, and some can even be done with a chair, couch, or affordable equipment such as a pullup bar and dumbbells.

Instead of shelling out hundreds of dollars on a trainer, you can look to sources such as YouTube and other workout programs on DVDs to show you a variety of workouts that can be done at the house.

Because of convenience, budget friendliness, and privacy, the home workout routines can definitely be a competitor with any gym out there. Speaking of the gym, there are some unique advantages that the gym has as well.

A variety of equipment at your disposal is perhaps the biggest benefit and main reason that everyone gets a gym membership in the first place. Some gyms are very price efficient at only ten to twenty dollars a month and include a variety of machines, weights and tools that would take up too much room at your house.

Other gyms may have more amenities such as saunas, pools, and sport rooms at higher prices from thirty to a hundred dollars per month. It really comes down to what you’re looking for in a gym and what your budget is at the end of the day.

Personal trainers on the floor are also a great perk of having a gym membership because they will be more than happy to assist you with any exercise to make sure you have proper form.

And for an additional fee, they can write your whole program and stick around your workout to make sure you’re always progressing safely. Gyms can be crowded at times however, so make sure that you go when you feel comfortable.

Home workouts – although are great – can be limited in the variety of exercises you can do compared to what’s available at the gym. Try working out at home for a couple of weeks first so that you can get in the routine of working out, then once your body has adapted to the change, try asking for a free one week trial at a gym to see which style works best for you – and don’t be afraid to enjoy both if it helps you adhere to your program for the long haul.

How to Keep an Active Lifestyle Without Working Out

How to Keep an Active Lifestyle Without Working Out

Working out is a great way to stay in shape, but many people don’t want to dedicate time in their life to paying membership to access a building where they can pick up weights and put them back down, or run endlessly on a treadmill facing a wall.

Staying healthy doesn’t mean you need to go purchase the nearest gym membership, but instead aim for a more active lifestyle. A great goal for the average person is to walk about ten thousand steps a day.

That may sound like a lot at first, but if you were to get a step tracker such as a Fitbit, you’ll find that it isn’t quite as hard as it sounds. Fitness trackers such as the Fitbit are affordable, comfortable, and tell you other indicators of health such as sleep, heart rate, calories burned and other really cool features that assist in tracking health.

Getting in extra steps in your day is much more convenient than buying a gym membership or working out, and it can even motivate you to be more productive throughout the day.

If you find yourself having trouble reaching ten thousand steps, try little tricks such as taking the long way around a building, using the stairs instead of the elevator, or even walking the dog more frequently.

You’re walking more now and that’s a great start to a more fit life, but there are other things that you can do besides walking more that will continue to take you down the path of a healthy lifestyle.

Picking up an active hobby such as dance lessons, sports, or whatever has you walk and move more - such as volunteering - is great way to supplement the gym atmosphere with something more tailored to your lifestyle and interests.

If you were having trouble with getting in extra steps, picking up a new hobby will also assist you with that as well. Weight loss is another side effect from a more active lifestyle because you are now burning more calories per hour than you were before, and a better cardiovascular system is great for your metabolism’s ability to burn fat.

You’ll find yourself more flexible, with better cardiovascular health, and stronger if you make the effort to do more with your day and stay away from a sedentary lifestyle. And the best part is that you won’t have to ever walk into a gym if you don’t want to!

Improving Your Workout Over Time

Improving Your Workout Over Time

The human body is meant to adapt to certain conditions, which is why the human race is superior, and also why you should keep an eye out on the intensity of your workouts. Progressing your exercise regimen is extremely important to avoid plateaus because as you keep repeating the same exercises with the same weights for the same amount of time, your body will begin to change in order to make the workload easier.

If you’re tracking how much weight you’re lifting, for how many repetitions, and for how long, you’ll be able to better see the changes your body is making in order to compensate for your workouts.

Even with no weight at all, you should be counting elements such as time when exercising, speed, and any other form of progress that you can track. Increasing load and repetitions when it comes to lifting weights is the easiest way to track progress, and you should increase it by five percent once you can fully count twelve repetitions.

Cardio is often tracked by time, speed, and incline for those who are running on a treadmill so that the intensity of the cardio can gradually increase as your cardiovascular system improves.

Bodyweight exercises such as a plank, sit-ups, and pushups can easily be counted by repetitions for strength, or amount of repetitions given in a certain amount of time such as a one-minute interval.

There are other forms of progressions – such as learning how to do a proper pushup. Pushups aren’t easy for a majority of people, and doing a perfect one on your hands and feet can be quite a challenge.

Begin with doing a pushup standing next to the wall, using the wall to push off of instead of the floor. Gradually increase the angle of your feet so that you will perform a harder push at a higher angle.

Eventually, you can move onto the floor using your knees to rest on instead of your feet until you get the hang of that and you’re ready for your first real pushup. This method of assisted progressions from a regressed state to proper form can be used with squats, sit-ups, and just about any exercise.

Keep progressing through your workouts so that you don’t hit plateaus or get bored of your workout and you continue to see improvements in your strength and composition. Don’t try to level up all at once – slow progress helps prevent injuries and burnout.

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