With our ever-changing lifestyles and around-the-clock schedules, who really has time to eat right?? But less face it, food is our fuel and without the right fuel, we can run ourselves down fast..and being tired is no fun at all. You can't concentrate at work, you exercise less, and getting out of bed takes a lot of effort. It's a miserable way to trudge through life. But did you know that having more energy may be as simple as choosing the right foods?
From my research what I found is the key is to focus on low-glycemic foods (because they release energy slowly) that are high in complex carbohydrates and low in excess fats. Iron is also very important because it produces red blood cells that carry blood to exercising muscles. A first step is to eliminate "quick-fix" foods that contain simplex carbohydrate foods, like candy bars and soft drinks, which spike your energy level before it plunges quickly. Next, it's extremely important you start incorporating these 10 foods into your diet (atleast according to Health & Nutrition Magazine).
Daily:
1. Whole grains. They're high in fiber (which can help slow the breakdown and absorption of sugar) and complex carbohydrates. They also contain antioxidants similar to those in fruits and vegetables. Additionally, they reduce the risk of cancer, diabetes, and heart disease. Adults should eat 6 to 11 servings of whole grains per day. Examples include whole grain breads, pastas, and rice.
Breakfast
2. Oatmeal. According to the American Dietetic Association, oat products are some of the best sources of soluble fiber. You can combine oatmeal with raisins, honey, and yogurt for extra flavor and energy.
3. Bananas. This fruit is packed with potassium, which helps your muscles contract. One per day prevents stiffness that comes from sitting at a desk.
4. Orange Juice This drink is ideal for the morning and is extremely high in vitamin C, which helps you get the most iron out of other foods.
Meals
5. Pasta. When athletes "carbo-load" before a game, they usually eat a big plate of spaghetti. It's extremely high in complex carbohydrates and low in calories, fat, and sodium.
6. Salmon. This fish is high in protein, and its high concentration of omega-3 fats and B vitamins can boost your cardiovascular health.
7. Beans. A small, powerful vegetable packed with protein, fiber, vitamins, and minerals, beans can be used in creative ways. Add them to soups, burritos, pastas, and dip spreads. In 2005 the Department of Agriculture recommended that Americans eat three cups of beans per week.
Snacks
8. Dried fruit. These high-energy, low-fat snacks are easy to pack and almost never go bad. Try a medley of apricots, figs, and raisins. However, be aware that some commercially packaged dried fruits contain sulfur dioxide, which has been shown to increase your risk of asthma.
9. Almonds. Ounce-for-ounce, this is the most nutrient-dense nut. Research has shown that adding two ounces of almonds to your daily diet increases your intake of vitamin-E and magnesium.
10. Yogurt. Quick, easy, and delicious, yogurt is available in a variety flavors. One cup of low-fat yogurt contains almost 13 grams of protein and 17 grams of carbohydrates-just what you need for great energy.
This a quick and efficient way to jump start your new Day that doesn't take a lot of planning ahead!
Thursday, July 09, 2009
Thursday, July 02, 2009
Declare Your Independence!
In observation of Independence Day, I wanted to acknowledge The Declaration and its Importance..
The Declaration of Independence is the most important of all American historical documents. It is essentially a partisan document, a justification of the American Revolution presented to the world; but its unique combination of general principles and an abstract theory of government with a detailed enumeration of specific grievances and injustices has given it enduring power as one of the great political documents EVER. After stating its purpose, the opening paragraphs (which I have inserted below) assert the fundamental American ideal of government, based on the theory of natural rights, which had been held by, among others, John Locke, Emerich de Vattel, and Jean Jacques Rousseau. When you read the following, it brings you back to a time, when liberty and pursuit there of was taken very seriously. . We need to go back to a time when Americans still kept a clear conception of themselves as a people composed of individuals capability…here’s what some of us may have forgotten:
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.—That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed,—That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.”
On this 4th of July, I wish the every American peace and more importantly, independence from anything or anyone that is holding you back from pursing your life’s purpose!
The Declaration of Independence is the most important of all American historical documents. It is essentially a partisan document, a justification of the American Revolution presented to the world; but its unique combination of general principles and an abstract theory of government with a detailed enumeration of specific grievances and injustices has given it enduring power as one of the great political documents EVER. After stating its purpose, the opening paragraphs (which I have inserted below) assert the fundamental American ideal of government, based on the theory of natural rights, which had been held by, among others, John Locke, Emerich de Vattel, and Jean Jacques Rousseau. When you read the following, it brings you back to a time, when liberty and pursuit there of was taken very seriously. . We need to go back to a time when Americans still kept a clear conception of themselves as a people composed of individuals capability…here’s what some of us may have forgotten:
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.—That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed,—That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.”
On this 4th of July, I wish the every American peace and more importantly, independence from anything or anyone that is holding you back from pursing your life’s purpose!
Thursday, June 25, 2009
We Have to Stop Judging Others...
Unfortunately, we all do it. We judge others. Their actions, choices, behaviors, relationships, likes and dislikes and even their personalities. We’ve all been conditioned to judge and be critical of things around us (some of us more than others) and while this can be useful to look at ways to improve things by seeing what we do not like, it more often leads us to hurtful comments, disconnected relationships and various negative feelings. No one really likes to be judged and so eliminating this from your own actions will improve your life and relationships...
When we judge, we find fault, place blame or decide who is worthy and who is not. We decide what is right or wrong, good or bad based on our emotional reactions. The process of judging is focused on problems rather than solutions. At the root of judgment is fear--fear of losing something we have, fear of not getting something we want and fear of something we can't understand. However, when we use discernment to make decisions, we open ourselves to all possibilities, to new ways of looking at problems and people. As we discern, we welcome God into our decisions. Through discernment, we seek truth, not justification for our opinions and fears.
Don’t Judge Others...This is obviously easier said than done. It is possible to stop though with some practice, attention and a desire to eliminate it. The first step in not judging others is to simply stop voicing it. This is usually the hard part and if you can learn to keep judging comments to yourself, you can quickly eliminate any hurt you are causing to others directly. The old saying, "If you don’t have anything nice to say, then don’t say anything!" is timeless and should be exercized as we move forward as a even greater country!
When we judge, we find fault, place blame or decide who is worthy and who is not. We decide what is right or wrong, good or bad based on our emotional reactions. The process of judging is focused on problems rather than solutions. At the root of judgment is fear--fear of losing something we have, fear of not getting something we want and fear of something we can't understand. However, when we use discernment to make decisions, we open ourselves to all possibilities, to new ways of looking at problems and people. As we discern, we welcome God into our decisions. Through discernment, we seek truth, not justification for our opinions and fears.
Don’t Judge Others...This is obviously easier said than done. It is possible to stop though with some practice, attention and a desire to eliminate it. The first step in not judging others is to simply stop voicing it. This is usually the hard part and if you can learn to keep judging comments to yourself, you can quickly eliminate any hurt you are causing to others directly. The old saying, "If you don’t have anything nice to say, then don’t say anything!" is timeless and should be exercized as we move forward as a even greater country!
Tuesday, June 23, 2009
I love the freedom of home business. Hanging out in Paradise Valley for a couple of days with our friend Gene Braxton. Life is Great! http://ping.fm/cljeL
Thursday, June 18, 2009
Start Enjoying EVERY Second!
I've drawn the conclusion that it is your days that define your life. In this blog, I want to challenge the common perception that it is only possible to enjoy your leisure time. In particular, I want to target people I personally know like "the professional" stuck in that 9 to 5 grind who longs for the weekend and, in the process, has given up on trying to find pleasure in the ordinary experiences we have every day. Here are some things that have helped me to start enjoy every SECOND!
1. Appreciate Beauty. Each day we come across beauty in a number of shapes and forms. It’s a shame, then, that many people have become so accustomed to this beauty that it largely goes unappreciated. I suggest looking again at the people, plants, gadgets, and buildings (to name but a few examples) around you and taking a moment to appreciate what makes them so special.
2. Connect With Nature. Nature is an amazing healer for the stresses and strains of modern life. Eating lunch in the park, attending to a vegetable garden in your backyard, or watching the sunset are just a few simple ideas for how you can enjoy the outdoors on a daily basis.
3. Laugh. E. E. Cummings once said “the most wasted of all days is one without laughter.” How very true. Never be too busy to laugh, or too serious to smile. Instead, surround yourself with fun people and don’t get caught up in your own sense of importance.
4. Have Simple Pleasures. A good cup of tea when I first wake-up. Time spent painting outside. Cooking a nice meal in the evening. These may not seem terribly exciting, but they are some of the simple pleasures I enjoy in life. If you slow down for just a moment and take the time to appreciate these ordinary events, life becomes instantly more enjoyable.
5. Connect With People. In so many ways, it is our relationships with people that give us the most happiness in life. Perhaps, then, the best way to enjoy your work more is not to get a raise or a promotion, but rather to build rewarding new relationships and enjoying the old ones to the fullest.
6. Learn. There is a strong link between learning and happiness. Given this, there is no excuse not to be stimulating your brain and learning something new each day. My favorite way to find time for learning is to make the most of the commute to and from work. Audiobooks and podcasts are great for this purpose.
7. Rethink Your Mornings and Evenings. Are the mornings a mad rush for you to get out the door? Do you switch off the TV at night and go straight to bed? I have personally experienced the profound benefits of establishing a routine in the morning and evening. For example, in the morning you may choose to wake an hour earlier and spend the time working on yourself, whether it be reading, writing or exercising. In the evening, consider spending some time just before bed reviewing your day or in meditation.
8. Celebrate Your Successes. During a normal day we are sure to have some minor successes. Perhaps you have successfully dealt with a difficult customer, made a sale, or received a nice compliment for your work. These aren’t events worth throwing a party for, but why not take a moment to celebrate your success? Share the experience with someone else, reward yourself with a nice lunch, or just give yourself a mental pat on the back. Trust me, your worth it!
1. Appreciate Beauty. Each day we come across beauty in a number of shapes and forms. It’s a shame, then, that many people have become so accustomed to this beauty that it largely goes unappreciated. I suggest looking again at the people, plants, gadgets, and buildings (to name but a few examples) around you and taking a moment to appreciate what makes them so special.
2. Connect With Nature. Nature is an amazing healer for the stresses and strains of modern life. Eating lunch in the park, attending to a vegetable garden in your backyard, or watching the sunset are just a few simple ideas for how you can enjoy the outdoors on a daily basis.
3. Laugh. E. E. Cummings once said “the most wasted of all days is one without laughter.” How very true. Never be too busy to laugh, or too serious to smile. Instead, surround yourself with fun people and don’t get caught up in your own sense of importance.
4. Have Simple Pleasures. A good cup of tea when I first wake-up. Time spent painting outside. Cooking a nice meal in the evening. These may not seem terribly exciting, but they are some of the simple pleasures I enjoy in life. If you slow down for just a moment and take the time to appreciate these ordinary events, life becomes instantly more enjoyable.
5. Connect With People. In so many ways, it is our relationships with people that give us the most happiness in life. Perhaps, then, the best way to enjoy your work more is not to get a raise or a promotion, but rather to build rewarding new relationships and enjoying the old ones to the fullest.
6. Learn. There is a strong link between learning and happiness. Given this, there is no excuse not to be stimulating your brain and learning something new each day. My favorite way to find time for learning is to make the most of the commute to and from work. Audiobooks and podcasts are great for this purpose.
7. Rethink Your Mornings and Evenings. Are the mornings a mad rush for you to get out the door? Do you switch off the TV at night and go straight to bed? I have personally experienced the profound benefits of establishing a routine in the morning and evening. For example, in the morning you may choose to wake an hour earlier and spend the time working on yourself, whether it be reading, writing or exercising. In the evening, consider spending some time just before bed reviewing your day or in meditation.
8. Celebrate Your Successes. During a normal day we are sure to have some minor successes. Perhaps you have successfully dealt with a difficult customer, made a sale, or received a nice compliment for your work. These aren’t events worth throwing a party for, but why not take a moment to celebrate your success? Share the experience with someone else, reward yourself with a nice lunch, or just give yourself a mental pat on the back. Trust me, your worth it!
Tuesday, June 16, 2009
Life rocks! Just hanging out with my honey having fun! Get this lifestyle now:
http://ping.fm/90qa5
http://ping.fm/90qa5
Thursday, June 11, 2009
The Importance of Communication...
Sometimes we take the most important things in life for granted and do not realize its importance until it is too late. Many of us take our relationships for granted and move on until one fine day we wake up to realize, we don't have the connection any more.
This can often times lead to breakups or simply just uncomfortable relationships. Suddenly we realize something is wrong in the way things are going. A friend of mines just went through a very sad breakup and has not been the same person any more. This sad experience lead me to realize the most important thing in life is your relationships.
Maintaining a good relationship is part of living healthy. Your communication skills are important to maintaining those relationships that help you be healthy. How do you communicate? How often do you communicate? Do you initiate conversation?
The people we interact with on a regular basis see you at your best and at your worst. You probably want a healthy overflow of those best moments. Communicating wisely and effectively can help you.
No one likes to be offended and no one likes to be insulted. These are common sense statements, but it is amazing how often this is ignored. The usage of profanities in any conversation can be taken as insults at anytime. One of the best ways to avoid this mistake is to make a conscious choice to not use profanity.
Insults can come in two forms, words and/or gestures. You can avoid a lot of problems by thinking before you speak. Choosing your words before sharing them may be all you need to bring a smile to someone’s face rather than a frown.
Think about how you communicate. Sometimes the way you say something can mean the exact opposite of what you intended. Think about the message your body communicates to others.
Crossing your arms can send the message that you don’t care or you can’t be bothered with the message being communicated to you.
And when was the last time you initiated contact with your friends and family? Do you call and share your thoughts and concerns? Sometimes it's up to us to make the contact and this is a healthy way of communicating to others that you care about them. Take the initiative to say that you care. Trust me, it will take you a very long way!
This can often times lead to breakups or simply just uncomfortable relationships. Suddenly we realize something is wrong in the way things are going. A friend of mines just went through a very sad breakup and has not been the same person any more. This sad experience lead me to realize the most important thing in life is your relationships.
Maintaining a good relationship is part of living healthy. Your communication skills are important to maintaining those relationships that help you be healthy. How do you communicate? How often do you communicate? Do you initiate conversation?
The people we interact with on a regular basis see you at your best and at your worst. You probably want a healthy overflow of those best moments. Communicating wisely and effectively can help you.
No one likes to be offended and no one likes to be insulted. These are common sense statements, but it is amazing how often this is ignored. The usage of profanities in any conversation can be taken as insults at anytime. One of the best ways to avoid this mistake is to make a conscious choice to not use profanity.
Insults can come in two forms, words and/or gestures. You can avoid a lot of problems by thinking before you speak. Choosing your words before sharing them may be all you need to bring a smile to someone’s face rather than a frown.
Think about how you communicate. Sometimes the way you say something can mean the exact opposite of what you intended. Think about the message your body communicates to others.
Crossing your arms can send the message that you don’t care or you can’t be bothered with the message being communicated to you.
And when was the last time you initiated contact with your friends and family? Do you call and share your thoughts and concerns? Sometimes it's up to us to make the contact and this is a healthy way of communicating to others that you care about them. Take the initiative to say that you care. Trust me, it will take you a very long way!
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