Boost your self- confidence!

image boost your self confidence

How to boost your self- confidence?

Sometimes negative life events, illness, losing a job, ending a relationship, lack of control, etc…makes us to lose our self confidence while at the same time our self -esteem gets affected. If we let this grow on us it might actually get us really sick emotionally and become self -destructive. Take charge! Here are some ways to boost that self confidence:
– Make a list of all your strengths and achievements. Keep the list in a safe place and read it regularly to remind yourself the amazing human being you are and all the things that you need to fight for. Think about all the achievements you have made. Even the little ones count!
– Think positive about yourself. Practice affirmations. Remind yourself that you are special and valuable. Your thoughts make you what you are. You are in control of your thoughts. Throw away the negative ones.
– Try to dress in clothes that makes you feel good and alive!
 Have an image of success in your mind. Think about the things that are important to you and what you want to achieve. Set small goals and commit yourself to success. Goal setting is extremely important.
– Visualize the success and keep moving!

 

Egg white salad

Recipe: Egg white salad
****The flavor might not be the same as regular egg salad, but when you get used to it tastes delicious! :)****

Very simple! Just boil the eggs that you are going to consume. After boiling, separate the egg white from the yolk. Mash the egg white with a fork and add a teaspoon of low fat mayonnaise and add flavor with herbs and unsalted seasoning. That’s all!

Basil Smoothie

basil smoothie
Basil Smoothie Recipe

A combo of melon, basil, and pineapple. Add the Basil leaves in the last five seconds of blending to retain their flavor.

Ingredients:
2/3cup Seedless watermelon
2 tsp Lemon juice
1/2 cup Cantaloupe
1 Banana
1/4 cup Pineapple
2/3 cup Ice
4-5 fresh Basil leaves

Meditation to relieve stress

image mindfulness
Meditation:
It had been defined as a state where you drop everything you are doing at the moment and clear your  mind.  It is the moment where you come to a state were consciousness and awareness remains. The mind becomes free of agitation and is calm, serene, and at peace.
An amazing aspect is that anyone can practice meditation because is simple, inexpensive, and doesn’t require anything or anyone else, just YOU.
According to Mayo Clinic (2014),  the emotional benefits of meditation include:
·         Gaining a new perspective on stressful situations
·         Building skills to manage your stress
·         Increasing self-awareness
·         Focusing on the “now”, the present
·         Reducing negative emotions and focus on positive ones.
In the past years, mindfulness meditation had become very popular because different from other types of meditation, it focuses on “present focused awareness.” The individual focuses in its own breathing and as mentioned before, clears the mind from past events and problems and focus on the present. In 2013 TheJournal of The American Medical Association published an article that suggested that mindfulness meditation helps with psychological stresses such as anxiety, depression, and pain.
“Dwell in the present moment, it’s a wonderful one.”

 

 

Breakfast: key factor for weight loss or not?

 It had been said that in order to lose weight, an individual needs to have breakfast. Well, new studies published by the American Journal of Clinical Nutrition show that if an individual skips breakfast, weight loss will not be affected. It is important to note the studies did not take into consideration other variables such as metabolism, overall health, and major risk factors.  Even though such results are interesting, they might not apply to everybody.
When a person has breakfast, usually feels energetic and alert plus insulin/glucose levels are more stable. A person who do not ingests breakfast  might feel lethargic and less active with unstable levels of insulin/glucose, fatty acids, hormones, etc… Furthermore, the National Weight Control Registry had pointed out that more than 70% of people who loses weight do not skip breakfast, although there’s still a good number that skip the important meal and manage to lose weight.
Usually dieticians and nutritionists suggest that for a person to get organized in following better eating habits should have a good food plan that includes breakfast plus the other four meals (snacks, lunch, and dinner).  A breakfast that includes a lean protein, complex carbohydrates, and fruits or vegetables is recommended inside that eating plan.
Conclusion: Look at latest studies as part of knowledge but do what works for you and your body. As Roxanne Sukol M.D. said, “If you’re healthy, you’re at a good weight and your energy is good, you’re doing it right.”
It had been said that in order to lose weight, an individual needs to have breakfast. Well, new studies published by the American Journal of Clinical Nutrition show that if an individual skips breakfast, weight loss will not be affected. It is important to note the studies did not take into consideration other variables such as metabolism, overall health, and major risk factors.  Even though such results are interesting, they might not apply to everybody.
When a person has breakfast, usually feels energetic and alert plus insulin/glucose levels are more stable. A person who do not ingests breakfast  might feel lethargic and less active with unstable levels of insulin/glucose, fatty acids, hormones, etc… Furthermore, the National Weight Control Registry had pointed out that more than 70% of people who loses weight do not skip breakfast, although there’s still a good number that skip the important meal and manage to lose weight.
Usually dieticians and nutritionists suggest that for a person to get organized in following better eating habits should have a good food plan that includes breakfast plus the other four meals (snacks, lunch, and dinner).  A breakfast that includes a lean protein, complex carbohydrates, and fruits or vegetables is recommended inside that eating plan.
Conclusion: Look at latest studies as part of knowledge but do what works for you and your body. As Roxanne Sukol M.D. said, “If you’re healthy, you’re at a good weight and your energy is good, you’re doing it right.”