Showing posts with label Self Helping. Show all posts
Showing posts with label Self Helping. Show all posts

Saturday, 14 March 2020

Ways To Reduce Stress When Dealing With People!


1.  Allow others to have their opinion.  It doesn’t matter if everyone agrees with you. 
2.   Be gracious when dealing with everyone.  All of us deserve to be treated with respect.
3.   Saying “please” and “thank you” often is a wonderful way of getting courtesy, in return.
4.  Instead of demanding something, try asking for it politely.
5. Always speak to someone the way you would like someone to speak to you. 
6. Being a lady or gentleman is much more appealing & unique than being typical or common. 
7. Fix yourself first before wasting precious time picking on everyone around you.
8. Be your kind self, not what others want you to be. 
9.   Refrain from making sarcastic statements.  Silence is often golden.  Before speaking, ask yourself if what you have to say is arrogant or kind.   
10.  Instead of taking something personally, try to remember that, usually, it has nothing to do with you.  There are often bigger issues, at hand. 
11. If nothing else, try to be nice.  It is very easy to do, requires little effort and is great for your heart! 
12.  Who cares if you are first.  It is way less stressful letting the herd go before you. 
13. Does it really matter if someone gets something before you do?  Relax and enjoy the moment.
14. When dealing with an unpleasant person, immediately remind yourself that you don’t have to fight their internal demons, only they do.  Be grateful that you’re free! 
15. Humble yourself.  We are all just a tiny piece of this huge universe.

Monday, 9 March 2020

The Way You Think About Food

The Way You Think About Food

The most crucial thing that you need to keep your health and fitness  program alive - even more crucial than an instructor or a doctor  -  is your own motive. You have to be determined to scrutinize the situation. So, you're overweight and are looking at casting off a few pounds. No gym instructor from anyplace in the world will help you if you don’t take adequate measures to have the right diet and to stick to your routine exercise. Even if you're sick and are looking at treatment, no physician will help if you aren’t determined in following the treatment platform, whether it's taking the medication at the correct time or abstaining from some foods.

Your Mindset 

We have strayed horribly with our eating habits thus far. Unless we take stock of the state of affairs and take matters in our own hands, matters are not going to get better. The number 1 thing is awareness. We have to learn what foods are correct for us and what are not. We have to go back to training and comprehend what the nutrients are that your body truly wants and in what amount. Then we have to build a dietary regimen for ourselves and our loved ones so that we eat healthier. We have to cut down on all the foods that are adverse  -  the sugars, the fats, the carbohydrates, we don’t truly want them - and incorporate foods that may boost our health.  

This does sound too preachy, I understand. But that's the only reprieve we have got. If we continue munching on Oreos, we're never going to get better. But there’s hope. Hope lies in the fact that there are a lot of foods out there that are simply as tasty as those awful junk foods but we don’t yet know about them.  These are the foods that we don’t know about yet, we likely don’t care for them or as we don’t know how to fix them, but a healthy cookbook may help you in understanding assorted  interesting ways to healthy cooking.  

Even with the same sort of diet you eat, you are able to conjure up some really delicious healthy dishes. Yes, it's all very much possible. You are able to modify your eating habits to a big extent, while at the same time attending to your palate.  The fact is that the weight loss industry is responsible in a really significant way towards this downfall of the developed human race. They have to keep selling their Atkinses and Jenny Craigs and Zones and Medifasts and for that reason the media never tells you how we may in reality take things in your own hands.   

They show us glitzy before-after pictures of a person with a foot-long sub and then the same guy with 6 pack abs and tell us that the diet made that possible. However, the fact is, if we were to get our head together, we may very easily do that too, without having to spend 1000s of dollars on those diets. And what do we have to do?   

General things:-  

Control what we consume.

Indulge in physical exertion.

Now, is that too much to accomplish? Don’t we owe that to our body that has served us so well all these years? Don’t we owe that to ourselves and our loved ones?  

$3 Million in 6 Months With Adsense!

The Power Play Interviews: Markus Frind- $3 Million in 6 Months

Markus Frind, the creator of Plentyoffish.com is a success story worth noting, as he has managed to take a niche formerly ruled by giant corporations and give it his own brand of marketing savvy. A case of David vs. Goliath, where the little guy comes out on top in the end. Markus is the top "individual" adsense publisher in terms of page views. Lets find out what some of his secrets are as he shares some advice with our readers. Feel free to comment!


Markus, what is your experience in computer programming and how did it prepare you for becoming a webmaster?

The average pageviews a day is around 14 million for the last week. I'm getting another 80 million pageviews a day from users polling the site to see if they have new messages. Really intensive bandwidth wise!

When I go to your website, I notice that the ads are targeted to my region, yet I have not even registered- can you explain to our readers how you accomplish this feat?

I'm just using ip2location.com- Basically i take your IP, look it up in the database and it tells me what your city is. I then bring up a list of users in your city, nothing magical about it at all.

Are most of your visitors coming primarily from search engines (SERPS), or are you finding that they come from other avenues? Do you actively advertise in the media?

Search engines account for something like 2% of my traffic. The vast majority of my traffic, like any other site with over 5 million page views a day comes from word of mouth, and repeat visitors.
  

The services on your site seem to be offered at no cost to the registrants. Is there some advantage you have over your competitors that allows you to do this?


I've developed new algorithms that allow me to create a mega site for next to no cost. Several years ago I created algorithm that was thousands of times faster then the algorithm used in the 1990's to find a string of 22 prime numbers. At the time a professor used several supercomputers and hundreds of regular computers over the course of several years to find a record. I did the same thing on 1 computer in 2 weeks.

Fascinating! Are there any other sites you currently maintain, or is plentyoffish.com the only one?

Its the only site at the moment. I've got a few other sites I registered for friends so they could learn to do marketing/affiliate stuff. At this point i think 1 site is enough.

Any tips for those looking to create a profitable endeavor on the internet?

 IF someone else thinks what you are doing is a cool idea I'd say it isn't... Find something no one else thinks is important and build up a site with big traffic in that area. Also keep in mind, sites that have low monetization today but have traffic may be the gold mines of tomorrow. In the internet world anything and everything will be monetized at some point and traffic is king.

Traffic is King- very wise advice, Markus. One last question- How do you find the time to maintain such a large commodity on the internet? Surely you must have some other interests in life besides programming and website monitoring?

It only takes an hour a day on average, but it's very tiring work. I spend the other couple of hours reading and seeing what is going on.


Saturday, 7 March 2020

Fat-fighting foods you can eat

Potent Foods

It would be unrealistic to think you could successfully lose weight and enjoy what you’re eating with a mere handful of foods, no matter how delicious, nutritious and satisfying they may be. So we’re going to add an extra roster of fat-fighting foods you can eat along with the great foods mentioned in the last section. 

They’ll lend different tastes and textures to every meal and provide a wide range of vitamins, minerals, proteins, and other vital nutrients. Naturally, each one is high in fiber, low in fat and safe when it comes to sodium content, too. 

Many have crunchiness and flavor we’ve come to desire in snack and nibbling foods. If you’re like most of us, you may have a real junk food snacking habit – a habit you’re going to have to change in order to slim down. Many of the foods in this section may be worthy substitutes. 

Barley 

This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat. 

Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15 percent and has powerful anti-cancer agents. Israeli scientists say it cures constipation better than laxatives  -   and that can promote weight loss, too. Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix it with rice for an interesting texture. Ground into flour, it makes excellent breads and muffins.

Beans 

Beans are one of the best sources of plant protein. Peas, beans and chickpeas are collectively known as legumes. Most common beans have 215 calories per cooked cup (lima beans go up to 260). They have the most protein with the least fat of any food, and they’re high in potassium but low in sodium. 

Plant protein is incomplete, which means that you need to add something to make it complete. Combine beans with a whole grain  –  rice, barley, wheat, corn  –  to provide the amino acids necessary to form a complete protein. Then you get the same top-quality protein as in meat with just a fraction of the fat. 

Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can lower cholesterol levels. 

The most common complaint about beans is that they cause gas. Here’s how to contain that problem, 
according to the U.S. Department of Agriculture (USDA): Before cooking, rinse the beans and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or longer, remove any beans that float to the top, then cook the beans in freshwater. 

Berries 

This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing for sweets and enough fiber so you absorb fewer calories that you eat. British researchers found that the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of calories from foods enough to promote width loss without hampering nutrition. 

Berries are a great source of potassium that can assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your imagination and enjoy the berry of your choice.  

Broccoli 

Broccoli is America’s favorite vegetable, according to a recent poll. No wonder. A cup of cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium. 

When you’re buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm. 

Buckwheat 

It’s great for pancakes, breads, cereal, soups or alone as a grain dish commonly called kasha. It has 155 calories per cooked cup. Research at the All India Institute of Medical Sciences shows diets including buckwheat lead to excellent blood sugar regulation, resistance to diabetes and lower cholesterol levels. You cook buckwheat the same way you would rice or barley. Bring two to three cups of water to a boil, add the grain, cover the pan, turn down the heat and simmer for 20 minutes or until the water is absorbed. 

Cabbage 

This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on the dressing) only once a week is enough to protect against colon cancer. And it may be a longevity-enhancing food. Surveys in the United States, Greece, and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall. 

Carrots 

What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s favorite? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta carotene, a powerful cancer-preventing nutrient (provitamin A). 
Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce – they impart a natural sweetness without adding sugar. 

Chicken 

White meat contains 245 calories per four ounce serving and dark meat, 285. It’s an excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking. 

Corn 

It’s really a grain – not a vegetable – and is another food that’s gotten a bum rap. People think it has little to offer nutritionally and that just isn’t so. There are 178 calories in a cup of cooked kernels. It contains good amounts of iron, zinc and potassium, and University of Nebraska researchers say it delivers a high-quality of protein, too. The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown, M.D., of Mount Sinai School of Medicine in New York, points out that high blood cholesterol and cardiovascular heart disease are almost nonexistent among them. 

Cottage Cheese 

As long as we’re talking about losing weight and fat-fighting foods, we had to mention cottage cheese. Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices such a dill, or garden fresh vegetable such a scallions and chives for extra zip. 

To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese. 

Figs 

Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of fullness and prevent overeating. Subjects actually complained of being asked to eat too much food when fed a diet containing more figs than a similar diet with an identical number of calories. 

Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them warm or cold. You can stuff them with mild white cheese or puree them to use as a filling for cookies and low-calorie pastries. 

Fish 

The health benefits of fish are greater than experts  imagined  –  and they’ve always considered it a health food. 

The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has 154 calories. It’s hard to gain weight eating seafood. 

As far back as 1985, articles in the New England Journal of Medicine showed a clear link between eating fish regularly and lower rates of heart disease. The reason is that oils in fish thin the blood, reduce blood pressure and lower cholesterol. Dr. Joel Kremer, at Albany Medical College in New York, discovered that daily supplements of fish oil brought dramatic relief to the inflammation and stiff joints of rheumatoid arthritis. 

Greens 

We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong to the same family as spinach, and that’s one of the super-stars. No matter how hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories. They’re full of fiber, loaded with vitamins A and C, and free of fat. You can use them in salads, soups, casseroles or any dish where you would normally use spinach. 

Kiwi 

This New Zealand native is a sweet treat at only 46 calories per fruit. Chinese public health officials praise the tasty fruit for its high vitamin C content and potassium. It stores easily in the refrigerator for up to a month. Most people like it peeled, but the fuzzy skin is also edible. 

Leeks 

These members of the onion family look like giant scallions, and are every bit as healthful and flavorful as their better-known cousins. They come as close to calorie-free as it gets at a mere 32 calories per cooked cup. You can poach or broil halved leeks and then marinate them in vinaigrette or season with Romano cheese, fine mustard or herbs. They also make good soup. 

Lettuce 

People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine. It provides a lot of filling bulk for so few calories. And it’s full of vitamin C, too. Go beyond iceberg lettuce with Boston, bibb and cos varieties or try watercress, arugula, radicchio, dandelion greens, purslane and even parsley to liven up your salads. 

Melons 

Now, here’s great taste and great nutrition in a low-calorie package! One cup of cantaloupe balls has 62 calories, on cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and one cup of watermelon balls has 49 calories. They have some of the highest fiber content of any food and are delicious. Throw in handsome quantities of vitamins A and C plus a whopping 547 mgs of potassium in that cup of cantaloupe, and you have a fat-burning health food beyond compare. 

Oats 

A cup of oatmeal or oat bran has only 110 calories. And oats help you lose weight. Subjects in Dr. James Anderson’s landmark 12-year study at the University of Kentucky lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing else. Just don’t expect oats alone to perform miracles – you have to eat a balanced diet for total health. 

Onions 

Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your diet. One cup of chopped raw onions has only 60 calories, and one raw medium onion (2.15” diameter) has just 42. 

They control cholesterol, thin the blood, protect against cholesterol and may have some value in counteracting allergic reactions. Most of all, onions taste good and they’re good for you. 

Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white wine and basil, then spread over the pizza. Or roast them in sherry and serve over paste. 

Pasta 

The Italians had it right all along. A cup of cooked paste (without a heavy sauce) has only 155 calories and fits the description of a perfect starch-centered staple. Analysis at the American Institute of Baking shows pasta is rich in six minerals, including manganese, iron, phosphorus, copper, magnesium and zinc. Also be sure to consider whole wheat pastas, which are even healthier. 

Sweet Potatoes 

You can make a meal out of them and not worry about gaining a pound – and you sure won’t walk away from the table feeling hungry. Each sweet potato has about 103 calories. Their creamy orange flesh is one of the best sources of vitamin A you can consume. 

You can bake, steam or microwave them. Or add them to casseroles, soups and many other dishes. Flavor with lemon juice or vegetable broth instead of butter. 

Tomatoes 

A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are low in fat and sodium, high in potassium and rich in fiber. A survey at Harvard Medical School found that the chances of dying of cancer are lowest  among people who eat tomatoes (or strawberries) every week. 

And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make sauces, casseroles and soups taste great while retaining their nutritional goodness and low-calorie status. Even plain old spaghetti sauce is a fat-burning bargain when served over pasta, so think about introducing tomatoes into your diet 

Turkey 

Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so happens that this health food disguised as meat is good year-round for weight control. A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211. 

Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meatloaf. 

Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meatloaf hold together. 

Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat. 

Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to. Ground turkey is available fresh or frozen, as are individual parts of  the bird, including drumsticks, thighs, breasts and cutlets. 

Yogurt 

The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a lot of protein and , like any dairy food, is rich in calcium and contains zinc and riboflavin. Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your choice. 

You can find ways to use it in other types of cooking, to  –  sauces, soups, dips, toppings, stuffings and spreads. Many kitchen gadget departments even sell a simple funnel for making yogurt cheese. Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads of fat and calories. 

You can substitute half or all of the higher fat ingredients. Be creative. For example, combine yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce and use it to top a baked potato instead of piling on fat-laden sour cream. 

Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself. Apple butter or fruit spreads with little or no added sugar are an excellent way to turn plain yogurt into a delectable sweet treat. 


Discover how to lose 10 pounds a month

Fat Burning Basics 

 If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight. 

In this article, you’ll discover how to lose 10 pounds a month – a nice, safe loss of about two or two-and-a-half pounds a week  –  painlessly. You’ll feel satisfied and more energetic than in the past without feeling deprived. 

Most Americans pack on those extra pounds by eating the wrong things. Changing these poor eating habits is the key to long-term success. Knowledge – along with the right food – is the key. 

When humans lived in caves, they didn’t know anything about preserving and storing food. They spent all their waking time and energy hunting and gathering food. When they had it, they gobbled it down fast. Instead of storing food in pantries or cupboards, they stored energy in their bodies in the form of fat to burn during periods when there was little or nothing to eat. 

Each year, it was absolutely vital for them to put on a good layer of fat during the warm sprint and summer months. That was the only way they could guarantee their survival during the lean and mean winter months. And since women bore the young, they needed more energy to sustain themselves and their babies, and that meant they were usually heavier. 

Even though we no longer live in caves, we have inherited and maintained this basic mechanism for fat storage from our hunting and gathering ancestors. Each one of us is born with a certain number of fat cells. How many of these fat cells you possess depends on genetics. If you have a lot of fat cells, maybe your ancestors were the biggest people in the tribe, which was a good thing because they had the best chances of survival. 

You can never get rid of fat cells, but – unfortunately – you can add to them. Depending upon what you eat, your body will manufacture new far cells. And like those you were born with, they never go away. That doesn’t mean you’re doomed to be fat once you put on extra pounds. It is possible to shrink fat cells. That’s what happens when you lose weight. You burn up the fat stored in those big fat cells. Think of them as balloons. Burning off the fat inside them has the save effect as letting the air out of a balloon. 

A good weight loss program requires a certain amount of intake restriction  –  the consumption of fewer calories. You burn off the fat by eating less fat and becoming more active. To guarantee a lifetime of weight-control success, you have to change the type of foods you eat, so that you ingest less fat and still get the vitamins, minerals, trace elements, protein, fat and carbohydrates your body needs to thrive. 

Extremely low-calorie diets may help you shed pounds quickly, but they’ll lead to failure in the long run. That’s because humans are genetically protected against starvation. During food shortages, our bodies slow down our metabolisms and burn less energy so we can stay alive. 

A part of our brain called the hypothalamus keeps us on an even weight keep  by creating a “set  point.” That’s the weight where we feel comfortable. The hypothalamus determines this point based on the level of consumption it’s used to. It seeks to keep our weight constant, even if that point is over what it should be. 

When we drastically cut back our food intake, the brain thinks the body is starving, and in an effort to preserve life, it slows the metabolism. Soon the pounds stop coming off. Consequently, we grow hungry and uncomfortable and then eat more. And then the diet fails. 

How can you compensate for this metabolic slow-down? The answer is that you have to change the nutritional composition of the foods you eat. You will have to cut down on total calories – that’s absolutely basic to weight loss. More important, however, is reducing the percentage of total calories you are getting from fat. 

That’s how you’ll avoid starvation panic in your system. At the same time, you reduce the amount of fat in your food, replacing it with safe, low calorie, nutrient-rich plant foods. This will convince your brain that your body is getting all the nutrition it needs. 

In fact, you’ll be able to eat more food and feel more satisfied while consuming fewer calories and fats. 

Plant foods break down slowly in your stomach, making you feel full longer, and they are rich in vitamins, minerals, trace elements, carbohydrates and protein for energy and muscle-building. This allows your body to burn off its excess stored fat.