Sunday, December 18, 2016

Research Says It's Healthier To Breakfast Like A King, Lunch Like A Prince And Dine Like A Beggar

Many of us are rushing to get to work in the morning, or to start with our daily chores, so we tend just to grab something to eat on the go, and eat the largest meal for dinner, when we have the time to sit down and eat. Most of the dietary recommendations focus on what we should eat, yet, when do we eat is equally, if not more important. A recent research[1] indicates that we can lose more weight if we consume more calories in the morning and less in the evening. Thus, if you “breakfast like a king, lunch like a prince and dine like a beggar”, you can be healthier and thinner.

Late-night overeating leads to indigestion and influences your metabolism

Your metabolism is getting slower as the day goes by, and it also slows down when you skip a meal. That is why it is important to have a large breakfast every morning to have enough time to burn the calories and boost your metabolism, whereas the large intake of calories in the evening leaves less time for them to be processed properly. In addition to slowing down your metabolism, when you eat a large meal latter in the day, it can lead to indigestion, which causes stomach pain and bloating. It takes around three hours for food you ate to digest, thus if you eat late and go to bed soon afterward, it means you have a lot of undigested food and acid in the stomach, which increases your chance for acid reflux.

People whose biggest meal of the day is breakfast have a reduced desire to eat later, so they end up consuming fewer calories during the rest of the day, and they have good concentration and more energy to perform everyday tasks, and in return, their mood improves. Another healthy benefit of eating a big breakfast is that it can improve your blood sugar levels.

When you eat may be more important than what you eat

San Raffaele Rome Open University conducted a research[2] on a group of 18 women who consumed the same amount of calories, however, one group of women ate more calories in the first half of the day, while the other group ate more calories in the second half of the day.

The results showed that the women who consumed more calories in the first half of the day lost more weight than the other group, and their sugar levels improved as well. This proves that even if we eat the same amount of food, if we eat more calories until the afternoon, we can experience weight loss since our bodies are programmed to burn the calories in the first half of the day, and store energy supplies during the night.

Plan your diet carefully

You should plan your diet so as to consume one-third of your daily calories intake in the morning. For breakfast, you should focus on eating more proteins and fewer carbohydrates and fats. You can start your day with protein-rich foods, such as Greek yogurt, egg whites, cottage cheese, smoked salmon, turkey breast and tofu. You can also include healthy carbs, such as whole grains, oatmeal, nuts, fruits and vegetables. If you want to eat something sweet, take a little piece of dark chocolate. Generally, your breakfast should include 7 servings of protein, 2 servings of carbohydrates, 2 servings of fat and 1 sweet.

Lunch should include 3 servings of protein, 3 servings of low-calorie vegetables, 2 servings of sweeter vegetables and 1 serving of fruit. You can, for example, eat steamed asparagus, green salad, chicken breast, and some fruit.

As for dinner, it should consist of 0-3 servings of protein, unlimited low-calorie vegetables, 2 servings of sweeter vegetables, and 1 serving of fruit. You can eat green beans, mixed salad, boiled eggs and some blueberries.

Featured photo credit: https://unsplash.com/ via unsplash.com

Reference

[1] http://ift.tt/28X2vOX
[2] http://ift.tt/2hysQb6

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Your Eyes Feel Dry And Strained? 8 Remedies To Make Them Bright Again

With most of our daily lives revolving around a computer, tablet, or smartphone screen, it shouldn’t come as a surprise that 14% to 33% of adults[1] experience symptoms of DES – Dry Eye Syndrome. Dry eye syndrome is the chronic condition that creates a lack of moisture and lubrication in the eye. This makes the daily activities that require sharp vision much more difficult. The symptoms of dry eye syndrome include:

  • itching or burning eyes
  • sandy or gritty sensation in the eyes
  • eye redness
  • blurry vision
  • ocular fatigue
  • excessive blinking of the eyes
  • light sensitivity

Dry eye syndrome is impairs tear production and can be caused by aging, medical conditions, environmental factors, contacts or allergies. Although the syndrome can be mildly uncomfortable and cause no pain in the beginning, it is still a condition that, if left untreated, can lead to some serious ocular complications, such as:

  • Conjunctivitis: the inflammation of the conjunctiva (the layer that covers the white part of your eye)
  • Keratitis: a serious inflammation of the cornea (the transparent layer that covers the pupil) that can lead to the development of an ulcer on the cornea, which can seriously damage eye sight.

How To Prevent Dry Eye

Rest your eyes

Long hours spent using a computer or watching TV causes your eyes to dry up due to a lack of blinking involved in that form of concentration. Make sure to take frequent breaks from the TV or smartphone screen. This is especially important if you find yourself working 8-hour days in front of a computer. It is recommended to take a 5 minute break away from your computer for every hour you work.

Use a humidifier

Because dry eyes need moisture from the environment, it is a good idea to keep a humidifier, especially during winter. Humidifiers are a great investment that functions to recover the humidity of the air while ridding the room(s) of any particles that might act as irritants, exacerbating your dry eyes.

Wear quality protective eyewear

In order to properly protect your eyes, make sure to wear quality UV protection sunglasses when outdoors. Also make sure that any prescriptions you have are up-to-date to assure that you aren’t straining and causing any additional irritation to your eyes.

Apply eye drops

Eye drops can help lubricate the eyes and provide momentary relief by restoring moisture that has left the eyes. There are a variety of different kinds of eye drops available on the market. Find one that is specifically for dry eyes. Wet your eyes throughout the day as needed.

Home Remedies To Relieve Dry Eye Discomfort

The following simple home remedies can help you relieve the discomfort caused by dry eye syndrome. Keep in mind that if the symptoms you’re experiencing continue or worsen, you need to see your doctor.

Warm compresses

As clogged meibomian glands is often related to dry eye syndrome, applying warm compresses on the eyes can help to soften the hardened glands and maintain the moisture in the eyes.

  1. Soak a towel in warm water.
  2. Remove excess water.
  3. Cover the eyes and upper face for 20 minutes.

In order to make the remedy efficient, make sure to switch a cooled towel out with a warm one. The process has to be repeated at least twice a day to be effective.

Hydration

How does your daily water intake look? Dehydration can be one of the many causes of dry eye syndrome, therefore it is essential to consume enough water on a daily basis. Keep a hydration reminder or download a water intake app, like Waterlogged, to make certain you drink 6 to 8 glasses of water a day.

Blinking exercise

Doing blinking exercises help to reduce the strain experienced with dry eye because it signals to the body to increase moisture to the eyes. Moreover, blinking helps to spread the tears equally over the surface of the eyes.

Take a break from any activity that puts pressure onto your eyes and do the blinking exercise. Blink constantly for a couple of minutes at least three times a day.

Cold milk

Applying cold milk to the eyes helps to reduce strain because of the calming, soothing properties it promotes that relaxes the eyes.

  1. Dip a cotton pad in cold milk.
  2. Close your eyes.
  3. Place the pads on the eyes.
  4. Leave it on for 10 minutes.

Use this remedy whenever you feel a strain on your eyes. It works wonders.

Featured photo credit: https://pixabay.com/ via cdn.pixabay.com

Reference

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12 Good Deeds You Can Do This Christmas

“On the 1st day of Christmas my true love gave to me…” Businesses are getting creative in finding ways to pay back this Christmas.

It is always good for people and businesses to give back, but this is especially true at Christmas. This festive period can be a time to reflect on other people and do something for the benefit of others. As well as being a nice thing to do, good deeds can be great for your business image and PR.

Many companies use Christmas as a reason to give back and do something good for other people, so, having been inspired by what some companies have been doing, here are 12 good deeds which you can do this Christmas.

1. Volunteer at a soup kitchen.

Soup kitchens give the chance for homeless or deprived people to get a hot meal, safety, support and living essentials, as well as company and friendships in a secure environment. Marks & Spencer regularly sends teams of volunteers to help out at soup kitchens.

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2. Donate toys. 

There are many needy children who deserve a little more attention, especially at Christmas. This year, The Disney Store provided the 2,000 soft toys, which make up the entire 14-metre high Christmas tree at St Pancras International station. The toys will be donated to the children’s charity KIDS.

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3. Donate cash.

Many companies give a straight donation or percentage of sales or profits to charity. Waitrose is a great example of this, even employing their green token scheme which allows their customers to vote for a charity where the money will be donated.

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4. Give your time.

Companies such as Harry’s Razors encourage their employees to give 1% of their time to charity by donating 1% of sales to charity.

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5. Throw a fundraising night.

A business can organize a charity fundraising night, such as a quiz night, race night or festive event. Dunelm is a great example of a company fundraising in this way.

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6. Sell something.

Sterling Jewellers sells Christmas bears and send the proceeds to charity. This is a great idea if you are already selling something as it can be incorporated into your day-to-day business.

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7. Help good people.

People who do good work within the community may often be forgotten, so it’s nice at Christmas for communities to show that they appreciate their work. Spire Homes and Keepmoat give money, Christmas trees and gifts to invaluable people within the community.

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8. Redecorate community centers.

The folks at John Lewis in Reading gave back to the community and boosted their brand locally by redecorating their local community centre.

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9. Participate in a charity found on packaging.

You can help with advertising charities on the packaging of your product—Pret A Manger, for example, put charity logos on their cups and other packaging.

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10. Give to a featured charity you saw on a marketing channel.

Pret A Manger also features chosen charities on their marketing channels—telling their stories on social media and their website.

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11. Donate items or money to collection buckets.

Businesses can create events such as a visit from Father Christmas or carol singing in the street, and make collections with boxes—just like the guys at Dobbies Garden Centres.

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12. Participate in an online Christmas auction.

The Business Continuity Initiative is organizing an online Christmas auction with prizes such as football shirts and Christmas hampers.

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The benefits of paying back at Christmas are massive for businesses—within the company, the difference that you are making to people’s lives, and in the public view of your brand. Whilst there are ideas which involve a good deal of time and effort, there are also others which can be done simply. So get creative and start thinking about how your business can give back!

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Everybody Dies, But Not Everybody Lives

Does it ring a bell with you — In your first years of college, there’s a splurge out on earned pennies. Then the socially defined ‘norms’ of establishing stability set in, bursting the bubble. Once the rigid 9-5 job set in, you started saving and even walked away from your own moments of escapades. And time trickled away. Days passed by, months passed by and years passed by. When on the verge of a possible promotion, you rationalized all dream procrastinations, making defined norms of stability a security key. Your passion and youth fades out, and your job takes over every segment of your being. Your dreams are set aside for a filled wallets without emotions…

I wish I’d had the courage to live a life true to myself, not the life others expected of me.

This is one of the most common regrets people have before they die, recorded in a collection of the most common regrets[1] by Bonnie Ware, a nurse of terminally ill patients with chronic conditions.

Unfulfilling life leads to more regrets

Many people seem to be living in a trance state of rigid routine lifestyles accumulated over years. These routines lay out a perception of stability, which amounts to an illusion in a fluctuating world. Bland life variety comes from changing television channels or ears out for latest celebrity or politician scandals doing their roundabouts.

Many dreams are unfulfilled due to the fact of not choosing to pursue them. Overworking leads to missing interaction with children and partners. Hoarded capsules of resentment and bitterness all through life because of lacking courage to express the true feelings. Settling for a mediocrity and essence of existence fades out true capability.

Many long for happiness in its true essence, but the fear of change comes with a false presentation of contentment to others and themselves.

Friendships and connections slip away once life activities capture them in a net of economic hubs and activities. Beneficial old friends come in the limelight in their final moments, and there is regret about not giving friends the necessary attention and time.

Regret comes mainly in the form of what we did not do, and not about what we did

The journey of our soul is an intrepid myriad of a maze with tidal waves life experiences blended in bouts of hurdles and storms. When we are in our twenties we are set in a robust mode to take the launch into worldwide possibilities. There is an outburst of passion and energy to explore every hidden corner of the universe. Exploring should have no limits.

To live life to the fullest, allow changes in the present moment

Decide on what is of importance to you. Focus on yourself, not what others desire you to be. Everyone has an opinion, even society can impose on your ambitions, yet every breath you take is your own life moments. Once you focus on yourself, pieces of the life puzzle come together.

Your ambitions matter, don’t aim to settle down in early stages of life on an illusion of ‘stability’. Take all the risks you need, do not postpone dreams. There might be danger in risks, but remember that every reward has a risk attached to it. Looking back on years that passed by, the deepest regrets come from risks and challenges not taken.

Your past is an important thread to reflect on the lesson learned to step forward into the future. Plan your future, reflect on your past for lessons learned, but live in your present. By being anxious about the future of struggling with something that happened in the past obstacles are sprouted  in living life to the fullest. Live in the present and do not get straddle in ‘Why did I?’, “Why didn’t I’ syndrome.[2]

There will always be people in your life sphere pointing out streams of your failures. Success comes from persisting through failures. So take action on your ideas creatively, mindfully and with awareness. [3]

And don’t forget— express your love to your friends and family often.

Reference

[1] Regrets of the Dying, Bonnie Ware
[2] Living in the Moment is Key to Happiness, Planet of Susccess
[3] Journey Of My Soul, Tu Nokwe

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Psychology Explains Why Busy People Should Always Make Fun A Priority In Life

Remember when you were still a kid, pile of blocks became an opportunity to build the world’s highest tower, swings transformed into rockets on your way to the moon? Your imagination brought you all the fun you needed. When you were still a kid and got let out of class for recess, you didn’t just grumble and marched your way out – you ran, jumped and screamed! You were always ready to let loose and have fun. You were spontaneous, you imagined a lot and actually took more risks than you do now. Though as you’ve grown up, you lose touch with your innate playfulness and get the idea that fun is not an essential part of life. Yet, experts in the field of psychology are siding with kids on this one.

According to Brene Brown, PhD,

“a critically important component of wholehearted living is play. Play is as essential to our health and functioning as rest (but) spending time doing purposeless activities is rare. In fact for many of us it sounds like an anxiety attack waiting to happen.”

It’s unlikely that you would go for weeks without sleeping, but so often we can go a week or more without setting aside time for fun. We live in a culture of productivity, where “getting things done” and “proving ourselves” encompasses so much of our time and mental space. If we fail to complete everything on our to-do list, we feel like we are not enough.

Playfulness makes you perform better.

In Brown’s book Gifts of Imperfection[1]she explains the toxic effects this “not enough” mind-set and discusses her philosophy of “whole-hearted living – a way of engaging with the world from a place of worthiness.” When we play, we take the pressure off ourselves to perform and seem perfect. The world looks brighter, people seem friendlier, and when we return to our work, we feel refreshed. But taking time to play does far more than just make you feel better in the moment.

Playfulness may also make you more attractive.

Researcher Gary Chick proposed that playfulness in adults may be a means of attracting the opposite sex. He found that males see playfulness in females as a sign of “youthfulness” and “health.” At the same time, females view playful males as “nonaggressive” and therefore more approachable.[2] Both genders seem to find playfulness an attractive quality in each other. So if you are still debating about whether to enjoy a bit of fun, consider it preparation for your next date!

The good news is play can be simple. You don’t need to go to an amusement park or take a two-week vacation to get your essential “playtime.” The key aspects of play are enjoyment, spontaneity, and a sense of fun! In that sense, play can be almost anything as long as you have fun doing it. Think of those ordinary blocks that became something extraordinary when you played with them as a kid. The same can be true of a walk around the neighborhood or a visit to your local bookstore. Whether you want to reduce your stress or attract a special someone, take time each week for some fun!

Featured photo credit: Pexels.com via pexels.com

Reference

[1] The Gift of Imperfection, Bernard L. De Koven
[2] The Underrated Importance of Being Playful, Bernard L. De Koven

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50+ Highly Motivational Quotes To Prepare You For 2017

Life is filled with highs and lows —peaks and valleys that will test your resilience and integrity, push you to overcome challenges and leave you with lessons that will make you even stronger on your way up.

It’s the way you feel and think about yourself, including your expectations and beliefs about what is possible to you, greatly determines everything that happens to you.

It all starts with your thoughts. When you change your thoughts, you transform the quality of your life.

Below is a list of great motivation picture quotes to start your 2017 with a blast.

1. Don’t downgrade your dream just to fit your reality, upgrade your conviction to match your destiny

Source: The Funny Beaver

2. You are braver than you believe, stronger than you seem and smarter than you think.

Source: The Funny Beaver

3. You are confined only by the walls you build yourself

Source: The Funny Beaver

4. Don’t talk, just act. Don’t say, just show. Don’t promise, just prove.

Source: The Funny Beaver

5. Stop being afraid of what could go wrong and think of what could go right.

Source: The Funny Beaver

6. Never stop doing great just because someone doesn’t give you credit

7. Discipline is doing what needs to be done, even if you don’t want to

Source: PictureQuotes

8. Work while they sleep. Learn while they party. Save while they spend. Live like they dream

Source: The Style Estate

9. You should never regret anything in life. If it’s bad, good, it’s wonderful. If it’s bad, it is experience.

Source: Etsy

10. “The key to success is to focus our conscious mind on things we desire not things we fear

Source: Affirm Your Life

11. Never apologize for having high standards, people who really want to be in your life will rise to meet them.

Source: The Funny Beaver

12. If it doesn’t challenge you, it won’t change you.

Source: The Funny Beaver

13. Falling down is an accident, staying down is a choice

Source: The Funny Beaver

14. Never give up on a dream just because of the time it will take to accomplish it, time will pass anyway

Source: Project Inspired

15. The man who has confidence in himself gains the confidence of others

16. Don’t fear failure. Fear being in the exact same place next year as you are today.

Source: Pinterest

17. You attract what you are, not what you want. If you want great, then be great.

18. “A hill is just another opportunity to leave your competition behind”

Source: Pinterest

19. Things to quite, right now.

Source: Pinterest

20. “Hustle until you no longer need to introduce yourself”

Source: Motivation Grid

21. “It’s not who you are that holds you behind, it’s who you think your are not”

Source: Pinterest

22. You don’t come this far only to come this far

Source: Pinterest

23. Be selective in your battles for sometimes peace in better than being right.

Source: SlipTalk

24. Formal education will make you a living. Self-education will make you a fortune.

Source: Pinterest

25. If you have the power to make someone happy, do it. The world needs more of that.

Source: DailyLolPics

26. If we keep doing what we are doing, we’re going to keep to keep getting what we’re getting.

Source: QuotePixel

27. You will never know your limits until you push yourself to them

Source: Pinterest

28. Don’t be afraid to give up the good and go for great.

29. Do what you have to do until you can do what you want to do

30. When you have a Million Dollar vision, don’t surround yourself with 1 cent minds.

Source: Pinterest

31. “You can’t get rich thinking poor”

Source: Grant Cardone

32. The man on top of the mountain didn’t fall there

Source: Pinterest

33. If your dreams don’t scare you, they are not big enough.

Source: Pretty Designs

34. If you can’t stress, you won’t manage success

Source: The Style Estate

35. Don’t be pushed by your problems, be led by your dreams.

Source: Pinterest

36. Don’t mistake silence for weakness. Smart people don’t plan big moves out loud.

Source: BlogLovin’

37. Simplicity is the ultimate sophistication

Source: Pinterest

38. If you can count your money, work harder.

Source: Pinterest

39. Always believe that something wonderful is about to happen

Source: Quotereel

40. Obsessed is the word the lazy use to describe dedicated.

Source: Pinterest

41. You become who you spend your time with

Source: Pinterest

42. Be stubborn about your goals and flexible about your methods.

Source: Gnome Angel

43. Remember that life’s greatest lessons are usually learned from worst times and from worst mistakes

Source: Pinterest

44. Hard work beats talent when talent doesn’t work hard

Source: Godfather Style

45. If you don’t build your dreams, someone else will hire you to built theirs

Source: Quotefancy

46. Doing what is comfortable is rarely profitable

Source: The Style Estate

47. I create new enemies every day, it’s called business

Source: Pinterest

48. Between stimulus and response is our greatest power –the freedom to choose

Source: QuoteHD

49. What comes easy won’t last, what lasts won’t come easy.

Source: Pinterest

50. Don’t limit your challenges, challenge your limits

Source: Buzzfeed

51. “Work until your idols become your rivals.”

Source: PlusQuotes

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