Author Archives: bhealth
Author Archives: bhealth
Confidence. It’s such an essential part of who we are, that we become crippled when we lose it entirely. Even a ding on our confidence levels can have a way of setting us back or even derailing our day. This is why it’s so important to reclaim lost confidence quickly when you lose it.
Thankfully, there’s been a lot of scientific study into confidence and what happens in the brain to inspire it. Read on to find out about 4 scientifically proven things you need to be doing right now to reclaim lost confidence.
Start with a Vision
Perhaps one of the most underrated techniques to attain success is visualization. Most people look at this in surface terms. They might picture the project completed without taking the time to really envision the act in absolute detail. The thing is the more complex the visualization, the more likely you are to realize the success you’re striving for. Why? You’re actually building neural pathways designed to ‘trick’ your brain into thinking you’ve already succeeded, leading you to step out with a lot more confidence when you’re working toward your goals.
Use Affirmations Often
Silly as it seems, using positive statements about yourself frequently will turn into positive self-talk. This kind of internal dialogue bolsters confidence without you even realizing you’re doing it.
How many successes have you had today? Most people would probably say very few, focusing only on the big victories such as the promotion at work, or meeting some big relationship milestone. The thing is, our day is filled with small successes. By recognizing all these minor victories, you signal your brain that, yay, you did this thing. This creates a rush of dopamine (the ‘feel-good’ brain chemical) coupled with a dose of testosterone, which acts as an appetite for more victories, making petty wins addictive. All this together creates a biofeedback loop that pushes confidence levels higher the more you ‘win.’
Change Your Position
Body language tells the world everything they need to know about you. When confidence is low, you look it. Your entire body slumps, your limbs feel slack, and your energy levels drop down to nothing. But doing something so small as sitting up straighter or taking a more assertive pose, your body recognizes this as confidence. As a result, you start feeling more confident inside, whether you’d felt confident before shifting position or not.
Understanding how the mind works make restoring confidence an easy task. These actions are all simple, easy to do things even when you’re not feeling confident at all initially. The results will speak for themselves.
You didn’t even see it coming. One minute you thought everything was fine, and the next, you were looking at a disaster. The question is, what are you going to do next?
Confidence can take a hit anywhere, whether you’re trying to accomplish something new you’ve never done before, trying to get ahead at work, or even looking for that special someone. The problem is, without confidence, it’s hard to pick yourself up and keep going. Since you know the only thing standing between you and success in moments like this is you, fixing confidence is crucial. Lucky for you, these five steps should get you there quickly.
In psychology, the phrase is to “Act As-If.” How do you do it? If you’re not feeling confident, act like you are. The funny thing is, once you get started, your body will kick in and will begin to find the old confidence for you all by itself. Don’t believe it? An entire Harvard study proved this to be true.
Take Care Of Yourself
Things battering at your confidence can do quite a number on you. Covering up can only get you so far. Sometimes you just need to deal with the stuff that hit you hard in the first place. Here is where you acknowledge the emotional impact of what just happened. It might be you have some stuff to work through. The key here is not to go, so caught up wallowing in negative emotions that you forget to heal. Do what you need to process the situation, then move on. Sometimes therapy helps in this stage if you’re having more trouble than you know how to handle on your own.
Learn the Lesson
Failure hits confidence hard, but can also be an excellent teacher. Ask yourself what you can discover from this challenge and allow yourself to grow from the experience.
Make it Hard
Quitting is the easiest thing in the world to do, especially when your confidence is shattered. How to hang in there and restore your confidence? Making it impossible to give up. By using accountability partners or programs, you’ll find it harder to let go of the project and walk away. The upside to this? By being forced to keep going, your confidence will begin to rebound.
Look for the Accomplishments
Very rarely are you faced with a total catastrophic failure. Examine what’s going on. What things went right? Where are the successes? By noticing what you’ve accomplished, you’ll find your confidence comes creeping back.
Confidence can be a tricky thing, but with some careful examination of what you’re already doing now and taking some solid action to put yourself back in motion, you’ll quickly find it’s not as hard to be confident as you once thought it was. Here then, are the seeds to your future success.
7 Ways to Enjoy Life More
You may not realize it yet, but if you are alive and reading this, you’re supposed to enjoy your life and be happy. Despite the dire outlook, you may experience on the evening news, life is not supposed to be a never-ending nightmare of bad news, tragedy, and hard knocks. However, sometimes it seems that’s all there is.
How can you start to enjoy your life, as if it’s your last one, right now, even when nothing is perfect?
The only way to make the right choices in life for yourself is to know what you stand for. What is it that you want to leave behind as your legacy? What about this life is important to you? What ideas, morals, and values are guiding you through this life?
If you can create a life mission statement or vision statement that spells you who you want to be at your very best, you can use that as a founding document to guide every choice you make from this day forth.
One of the problems with life is most of us are always thinking about the past or the future. However, your life is right now. Right now, it is truly all you can be certain of having. Because of this, you need to realize the power of now and become more mindful about truly and fully experiencing the moments in your life.
While, of course, you do have to take small steps today to take care of your future, you don’t need to live only for the future to genuinely enjoy your life. You need to live for now, while planning for the future.
So many times, we are nicer to our friends and family than we are to ourselves. The thing is each of us is truly alone. That isn’t to be depressing, but the idea that you need someone else to prop you up and make you feel good about life is not true. You can feel in love with life even when it’s just you because, ultimately, it’s always just you even when you enjoy fabulous companionship.
Making the right choices for your diet, exercise, education, career, and so forth are all things you need to do in a loving way. If you wouldn’t direct your best friend to do it, why would you do it to yourself?
Many times, in our societies, the idea of experiencing things just for the joy of it seems foreign. But your value doesn’t only depend on how much you produce and how much energy you expend doing things. Your value also can be expressed through the joyful things that you do.
Every day do something that makes you smile, laugh, and cry with happiness. It doesn’t matter if it’s a hike in the woods, a bungee jump, or if you want to sit in a hammock and read a book for an hour – doing things that fill your heart and mind with joy is important for your happiness.
It’s hard to be down about our own situation if we are actively involved with helping those who are less fortunate. And sadly, there is always someone less fortunate than you even if you don’t realize it. Make an action plan to involve yourself in empowering others and helping others, and you will experience a lot more joy in your life.
Conversely, you don’t need to work so hard, making other people happy. For one thing, nothing is ever enough for some people. They don’t mean it, because they probably don’t even give it a thought that you’re just pleasing them by your actions or attitude. Because of this, it’s not their fault that you’re spending all your energy trying to please others. It’s okay to say no to things that you don’t want to do or don’t have time to do.
Of course, always take the time each day to express in your mind, in a journal, or even to someone else what you are grateful for. The mind pays attention to what you focus on. If you focus on what’s not going right, you’ll start to feel nothing is right. If you focus on what is right, you’ll start to feel like more is right with the world.
You really can start to be joyful in your life right now. One way to prove this to yourself is to travel more. When you travel to other countries and see how happy some people are, even though they live in very different environments than most western nations people do, it starts to become more clear about what drives happiness, and it turns out it’s inside you and has been all along.
How to Boost Your Courage
It’s important to understand that the meaning of courage does not mean that you don’t feel afraid. It means that you feel the fear, but you do “it” whatever “it” is anyway. If you’re not afraid, you don’t need courage. If you want to do more things with courage, you’ll need to learn more and get help from others.
The more you know about anything the less fear you’ll feel. Whenever you are needing courage, the best thing to do is learn more about the situation. Learn about every single angle, learn about different outcomes, read all studies, and get as much information as you can about whatever it is that causes you to fear.
You may wonder how some people act even in the case of fear without totally losing it emotionally. One way is to practice stoicism. That means that you recognize the fear, but don’t let your emotions succumb to them. Doing this will help you calm down any responses that your body makes such as shaking, crying, and so forth.
There is always power in numbers. Doing particularly scary things with someone else almost always makes the activity easier to accomplish. When you find the right people to put on your team or to join with to get things done, you can boost your courage exponentially.
Another way to boost your courage is to focus only on the results that you are trying to achieve instead of the process. For example, if you know that when you finish this project that fewer people will suffer that is going to help even if it’s hard to get it done.
Like most things, the more often you follow through on taking an action, the more your skill will grow. The more you take that action, the more secure you’ll feel because you know what to expect and you have more self-confidence due to past experiences. Your mind and body will remember that you can do it, even if you feel nervous or scared.
If you’ve done your research and you’ve taken precautions, just do what you feared for at least two minutes. The key is to start because once you are engrossed in the activity, you don’t usually feel the need to stop.
As mentioned, the definition of courage is to feel fear but keep going anyway. This is truly the only way to conquer fears. No amount of education or planning will take away all the fear if courage is needed. Therefore, feel it, and do it anyway.
It can be hard to be positive when you’re fighting negative self-talk. fear to focus on the positive. However, if you find a way to do that, you’ll find that you can get so much more done even if you’re scared because you know why.
Courage is an important component in life because there are so many things that take courage. Even getting up each morning and walking out your door requires courage, but it’s likely you never gave it much thought since you have had plenty of practice getting up and out of the house each day.
Stressed Out: How to Reduce Stress
Everyone has stress. You’ll never fully eliminate the stress that you will experience throughout your life. There is both good stress and bad stress. The best you can do for yourself is to reduce bad stress, know how to cope with good stress, and work on practicing a positive attitude.
Sleeping enough, eating enough, staying hydrated, and seeking medical attention when needed, all contribute to living a healthy life. If you are committed to stress reduction maintaining and improving your health is essential.
One way to deal with stress in the moment is to take time out of your day each day to focus and meditate or pray. If you’re not sure how to meditate properly, you can find plenty of help from books like Mediation for Beginners: How to Relieve Stress, Anxiety and Depression and Return to a State of Inner Peace and Happiness by Yesena Chavan.
It’s hard to remember even though you already intuitively realize it. You can only control your reactions, that’s it. Once you accept what little you truly have control over, it gets easier to let go of stress because it will also become clear what actions you need to take.
Asking friends, family, and others to help you be more reliable and accountable while you’re dealing with stress is a great way to start to lower your stress levels. You may need a life coach or a counselor if you are having issues doing it yourself.
While you don’t want to focus on stress in your journal, you do want to find a way to let it out. Set up a special stress journal that has nothing to do with any of your other journals. When you feel overwhelmed with stress, take 10 minutes to write it all out and get rid of it.
One thing that really contributes to a lot of stress for most people is feeling as if there is a lack of time to get things done. If you learn to set up your schedule properly with some time management solutions, you’ll start finding that you really can get more done than you thought when you prioritize.
Stress is a fact of life that everyone deals with. To get good at it so that you can reduce it to where the stress is not interfering with your ability to enjoy your life and accomplish your goals take mindfulness and attention to detail but it’s completely within your control.
Change Your Mindset to Boost Your Self Esteem
Improving your self-worth and value is important to living a joyful life. If you cannot appreciate your own contribution to the life, it can be difficult to make sound decisions because you don’t value yourself or trust yourself. If you want to have more self-esteem, you can accomplish it in the following ways.
Remember that building your self-esteem takes time. It’s not something you can work on once a month or every January as a New Year’s resolution, it’s something you must practice daily for the entirety of your life. If you do, you’re sure to experience a much more satisfying life because you know you have value, and you know where you belong.
The Dos and Don’ts of Enjoying a Healthy Lifestyle
Living a healthy lifestyle and enjoying doing it is easier than you may think. It honestly is not hard to maximize your health through your lifestyle mentally, physically, and spiritually without giving up on the parts of life you love.
Unless you’re one of the few people on the planet who has a genetic predisposition to needing less sleep, you need to plan for getting 7 to 9 hours of sleep every single night. It will help if you schedule your day to fit in the things you need to do and the sleep you need to maintain health.
You really don’t need very much exercise to maintain health. Walking at a moderate pace of 150 minutes a week is really all you need. That isn’t very much in the scheme of things. If you have a sedentary job, try to go on a brisk, 10-minute walk at least every four hours of sitting.
Eat as much healthy food that is as close to nature as possible each day. Crowd your plate with veggies, whole grains, legumes, and other plant-based food. If you’re still hungry, you can still eat the other things you enjoy because food makes us happy.
Learn about the 80/20 rule as much as you can and apply it to all areas of your life. You never have to be 100 percent perfect at anything you do, mostly because that’s impossible, but also because if you are 80 percent perfect, you’re going to experience most of the results anyway.
For some people, living a healthy lifestyle is difficult due to temptations that are around. This can cause them to retreat into their own space for safety. The truth is you need people. If your healthy lifestyle is so hard to do that other people are not comfortable with it, maybe it’s not that healthy.
Anytime you’re trying to change your behavior habits, going “cold turkey” can be a mistake. Instead, chunk changes down into small incremental changes. For example, if you want to eat healthier, add healthy things instead of taking away unhealthy things. If you eat healthy food until you’re truly satisfied, you won’t be able to eat as much of the other things.
You’ve heard it many times that dieting is not good for you. You can call your eating plan a diet if you want; however, don’t focus on a specific diet too much. Rather, focus more on eating the healthy foods that you like at each meal and snack time. Plants and other whole foods are always healthy.
Enjoying a healthy lifestyle is one of the best ways to ensure you live joyfully life. Health and happiness do go together. It’s up to you to practice good eating habits and what you know to be true at least 80 percent of the time. This enables you to enjoy 100 percent of the benefits.
Low Carb Eating to Help Reverse Diabetes
Getting diagnosed with diabetes can feel like a huge shock – especially if you don’t know a lot about how to control or reverse the disease. It used to be that whenever someone was diagnosed, they simply took whatever treatment the doctor ordered.
Usually, this meant taking a pill designed to help lower the levels of blood sugar in your body. Today, however, well informed patients know that taking control of their health is a good route to take.
By being proactive, you can make lifestyle changes with how you to eat, exercise and de-stress to be proactive about your diabetes diagnosis. And medicine isn’t always your only option.
Why Are Carbs Dangerous for Diabetics?
Once you’re diagnosed, you might be told that you need to watch your carbohydrates. But, there’s a world of carbs out there and simply being told to watch your carb intake isn’t helpful enough.
You need to know why carbs can be dangerous for those who have diabetes. There are different kinds of carbs. You can have simple carbs or complex carbs. These carbs are processed by your body to turn into glucose, which is how your body gets the fuel that it needs to run on.
Without enough of the right carbs, you won’t have any energy, but with the wrong kinds of carbs, you end up with fatigue, very high blood sugar levels and if you have a lifestyle of eating of the wrong kinds of carbs, this can lead to damage within your organs.
When you eat foods that are refined, it sends your blood sugar higher. You’ll feel great for a little while, but then you’ll realize that you’re hungry again not long after.
Some carbs don’t have enough benefit to make them worth eating. Foods have a glycemic rating. The higher the glycemic rating, the more dangerous it can be for diabetes because you can end up with highs, then sudden drops in sugar.
Most people assume that these dangerous carbs are things like the white flour foods. Items like white rice, white potatoes, white bread, and junk food like cakes, cookies and chips.
But there are some carbs that might look good and seem healthy but because they have a high glycemic rating, they can drive up your blood sugar. An example of this is corn flakes.
This food ranks at 93 on the index for a serving. The closer a carb is to 100 on the index, the worse the food is for someone with diabetes. A serving of graham crackers is a 74 on the glycemic index but an apple is only 39.
If a carbohydrate is simple, it’s dangerous. Because it has a simple amount of sugar molecules, your body can break that carb down too fast, offering you little in the way of energy or nutrition.
When you look at carbs, you want to look at two things. The food’s sugar level and the fiber level. A food can have a lot of sugar – such as fruit – but because fruit is high in fiber, it won’t break down as fast. This means you won’t get those sudden swings in your glucose level...
How a Low Carb Diet Works
Going on a low carb diet means that you’re making food changes in your life. It means that you’re avoiding the high fat, sugar-loaded foods that contain a lot of carbs.
Not only will you be able to reverse those diabetic numbers, but you’ll end up feeling better and having more energy because you won’t be putting the wrong foods into your body.
A low carb diet means that you’re limiting the amount of carbohydrates that you consume. You’ll be getting rid of foods that are starchy and putting in their place foods that are higher in fiber rather than carbs.
Instead of reaching for a candy bar or some crackers, you can have a fruit or vegetables. You’ll end up losing weight, too – which also helps you deal with a diagnosis of diabetes....
5 Great Core Workouts
Every great workout routine includes an intense core workout designed to improve core strength and tone the abdominal area. While it’s important to focus on your core at least once a week, there’s no evidence that daily core work will give you washboard abs and a flatter stomach.
What you do need to remember about targeting your core muscles is the variety of muscles that make up the core. That means selecting exercises that focus on your abdominal muscles as well as your obliques.
Here are five incredible core exercises to help you tone and strengthen your abdominal muscles!
Planks are great stationary exercises for stimulating the core muscles and building endurance in the abdominal muscles. This exercise requires you to hold a position similar to a pushup but holding the position on your elbows instead of your hands.
To build endurance, you should be holding this position as long as possible while keeping your body flat and stable. If you’d like to target your obliques as well, you can perform side planks on each of your elbows.
Planks can be made easier by holding the “up” position of pushups or made more difficult by holding a plank with your feet elevated.
Leg raises are an incredible exercise if you’re looking to target the lower section of your abdominal area and your hip flexors. Lying flat on your back on the floor, you’ll raise both of your legs to a 90-degree angle and then return them to the floor.
To get the most out of this exercise, you should be making every effort to keep your legs straight throughout the exercise. This exercise can be made significantly more difficult by gripping a dumbbell between your two feet and performing the exercise as normal.
Crunches are much easier to perform than sit-ups but provide somewhat similar benefits. When you’re performing crunches, you should be making sure that your feet or legs remain stationary while you bring your head and neck upwards.
The form is most important when it comes to performing crunches. Placing your hands behind your neck or head or purely for support purposes and you should not be using your hands or arms to help bring your upper body forward.
To make crunches more difficult and yield greater benefits, you can hold a weight or dumbbell at your chest as you bring your upper body forward.
Bicycle crunches require a similar form to regular crunches but place more of an emphasis on the obliques. This exercise requires alternating movements of your legs and arms in order to work on the oblique muscles.
That means as you bring your right knee inward, you’ll extend your left leg and rotate your left arm inward. You’ll then alternate the movement to hit both sides, one after the other.
Russian twists are the easiest oblique exercise to perform. You’ll sit on the floor and allow your feet and upper body to hover. Then, you’ll rotate your upper body to the left and right while holding this position.
This exercise not only targets your obliques with the rotational movement, but also requires some effort from your lower abs to keep your legs elevated throughout the exercise. If you want to make this exercise more difficult, you can hold a weight or dumbbell in your hands.
If you want a six-pack or just more tone in your core, you need to make sure you’re doing exercises that focus on the core muscles. There are plenty of exercises that you can choose from to target every area of your core, which gives you more control over your exercise routine!
Is Entitled Thinking Driving Your Emotional Eating?
One common cause of emotional eating among many people is that they’re thinking in a sort of entitled way that makes sense to them. You can find people using this same kind of logic all the time, and you might even be guilty of it yourself.
Entitled thinking is often seen in thinking that you deserve some kind of reward. For example, if you had a hard day at work with a lot of people getting on your nerves, that would be the cause for your desire to eat emotionally.
However, your reasoning for doing this is that you deserve it after such a hard day at work. This sort of reward system mindset is entitled and far from healthy. Other times, you might think that you’re above all of the hardships that you have to face, so you deserve a little treat.
That little treat tends to be emotional eating, in which you stuff yourself with all kinds of unhealthy food just because you feel like it and you can. Everyone has hardships in life, some more than others, but it’s not an excuse for emotional eating.
While you can think you deserve all these things and have earned some sort of treat for not having them, that’s really not the case. Of course you can’t control everything in your life, but if you’re not actually working towards the things you think you deserve, then you shouldn’t be rewarding yourself.
There are situations in which people can’t help the circumstances that they find themselves in, but you can make positive progress towards the things you want. Unless it’s something essential, then you can’t say you deserve it without working for it in any amount.
That attitude is what fuels you to keep feeding your urges without second thought, and it’s a very unhealthy attitude. By changing your thought process, you might find that you resist the urge to emotionally eat more often, and you’ll also become more proactive in getting the things that you want.
Once you realize that you can’t just expect things to come to you, you’ll go after them with a plan of attack, which often leads to a much better life. One of the earliest results you’ll see is that you’re more capable at resisting emotional eating.
Entitled thinking is a form of victim mindset that seems to comfort you through hard times. But it’s really a saboteur on your ability to strengthen yourself to hardships and succeed in spite of whatever it is life doles out to you in any given moment.