Under Pressure? 6 Ways to Stay Cool, Calm, and Collected

Your presentation, audition, or job interview starts at 10am, but a few minutes before, you start to feel like the clock’s a few ticks away from High Noon. It’s a good thing you used extra deodorant because you’re feeling the heat.

If you’re one of those people who think that they always rise to the occasion, you’re wrong! 25 years of research from around the globe indicates that the overwhelming majority of individuals perform below their capabilities in a highly pressure scenario. This is categorized as a situation in which   they have something at stake and the outcome is dependent on their performance.

Specifically, experiencing pressure downgrades your ability to access cognitive success tools: memory, attention, comprehension, judgment and decision making. Pressure also diminishes your psychomotor skills; these skills include your golf swing, or the ability to walk up to the podium —stumble, trip, crash!

You don’t have to crumble under pressure; you just have to immunize yourself to its injurious effects. Here are some “pressure solutions” that will help you to be cool, calm, and collected so you can do your best when it matters most:

Write off the pressure

Preparing yourself to give your best presentation or readying yourself for your Monday morning interview starts Sunday night, or the night before any pressure scenario. Pressure often derails you by filling your mind with distracting and anxiety-arousing thoughts, such as “What if I can’t get a job?” or, “I wonder if these clients like me.”

These thoughts have nothing to do with the facts that you need to present, but they do make you lose focus. This will make it harder for you to recall the facts that you need to have at your fingertips. You only have so much space in your working memory, and worried thoughts take up the space that you need for your presentation information, or facts about your previous jobs. Studies show that you can minimize the likelihood of worrisome thoughts surfacing during your presentation if you write down your anxieties about giving a poor presentation the night before. In effect, you are getting them out of your system.

Adopt a low-pressure mindset

Individuals who don’t crumble under pressure hold a particular mindset that minimizes feelings of pressure and allows them to approach their presentations with confidence– not trepidation.

A presentation is a positive event. Individuals often “choke” because they interpret the presentation or crucial conversation as a threatening event, a perception that increases anxiety and fear. Telling yourself that every presentation is an opportunity, challenge, and a fun change of pace will decrease feelings of pressure and allow you to enjoy the experience and do your best. Build these words into your thinking and use them when you think of a pressure-filled scenario.

A presentation to important clients or an interview for your dream job is very important, but telling yourself that “it’s a chance of a lifetime” will make you think that it’s a “do or die” moment. This will only intensify your feelings of pressure. Instead, remind yourself that this one of many opportunities that will come your way. It’s not a “must game.” Doing so will keep you calm and make it easier for you to focus on doing your best.

Anticipate, anticipate, anticipate

What if your power break glitches?

What if several members of your audience leave abruptly?

What if you’re told your interview is a group interview five minutes before you start?

For most individuals unexpected events cause a pressure surge –a spiked arousal that evokes threatening and defeatist thoughts, causing them to lose their composure, go off-track and miss their mark. It’s like when a golfer can’t recover after an unexpected folly.

Prevent this from happening by anticipating potential mishaps that could surface during your presentation, no matter how slim. Then, mentally rehearse your solutions. Being prepared for anything surges your confidence and that translates into a less pressure-filled presentation.

Clench your left fist

A common factor that prevents individuals from giving presentations are chronic anxiety-arousing thoughts. These thoughts need to be extinguished. Very recent studies show that clenching your left fist a minute before your presentation will do the job for you. This action inhibits the language area in the left hemisphere of your brain that is responsible for these troublesome thoughts and primes the right side of your brain that is responsible for delivering a well-rehearsed skill, such as your presentation. If you are on a golf course, squeeze a ball before each shot and you will find your mind has stopped ruminating about your swing, stance and what your partner thinks of your game. Instead, you’ll just do it! Caveat: you must be right-handed for this to work. Sorry, lefties.

Walk like a champ

Neuroscientists and social psychologists have uncovered plenty of data that indicates how your posture impacts how you feel. Accordingly, experiment with different postures and you’ll note that some make you feel more confident than others. A few minutes before you enter a pressure-filled scenario, walk confidently down the hall or around your office. You’ll feel the difference.

When the time comes to face your audience, use your confidence posture: stand up straight and expand your chest. If sitting, sit up straight –you’ll breathe easier and think more clearly. Confidence will help you to conquer pressure, so it’s smart to remember to walk like a champ.

Affirm your self worth

Step back to realize that your life is not defined by how well you give a presentation, whether you land the job, or how successful you are at work. Individuals who define their self-esteem by how well they do in any given situation allocate themselves a heavy dose of extra pressure, feeling they have to produce results 24/7. Before you go to work, and before every high pressure moment, remind yourself that you are a worthy person independent of your work performance. You’ll feel a reduction in the pressure that you feel and you’ll perform more effectively.

Follow these tips and you’ll find that you’ll be cool, calm, and collected when it matters most. You’ll enjoy your share of successes, and at the same time, take control of pressure-filled situations!

Read More

Take These 10 Simple Steps To Make You A Morning Person

Wouldn’t it be an amazing feeling if you could stroll into work comfortably in the morning after a three-mile jog, twenty-minute workout, fifteen-minute ashtanga yoga session, or whatever your ideal morning routine would be?

In an interview with Harvard Business Review, Christoph Randler, a biology professor at the University of Education in Heidelberg, Germany, explains that, “When it comes to business success, morning people hold the important cards. They tend to get better grades in school, which gets them into better colleges, which then leads to better job opportunities.”

But we all knew this, or at least suspected it, right? There’s even a saying about it: “The early birds catches the worm.”

Early in the morning is when your mind and body are most rested. Your motivation is at its highest then, and there are less things to distract you from writing or thinking deeply and creatively about projects. You are most productive at first light, which explains why so many successful people wake up before the sun rises, including Richard Branson (Virgin Group founder), Tim Cook (Apple CEO), and Indra Nooyi (CEO of PepsiCo).

If you love the idea of creating a success-boosting morning routine that gives you a headstart on others, and also affords you time for exercise and family, but struggle to get up when the alarm clock sounds, don’t worry. There are simple steps you can take to make climbing out from under the covers and starting your morning earlier much easier, and maybe even fun. Here’re ten of them:
 
1. Define your motive beforehand.
As with any change, it’s important to have a solid reason for waking up early. Define a meaningful reason for why you want to get up early and write it down if necessary. For example, you might want to wake up early to fit in a morning cardio workout, squeeze in a morning run, or have some extra time to cook a healthy breakfast for your family. Whatever the reason, being clear on it from the start will motivate you and set you up for success.
 
2. Get enough sleep — 7 to 9 hours.
Waking up early and well-rested starts with getting enough sleep. Unfortunately, due to our busy lifestyles, many of us don’t get enough sleep. But, just like you need to make time for exercise, you need to make time for quality sleep. Admittedly, balancing our own wellbeing against other personal and professional responsibilities is tough, but do not compromise on your health for success.

Schedule 7 to 9 hours of sleep (the average amount adults needs in a night, although some naturally need more) into your day. What you get from a good night’s rest cannot be supplemented elsewhere. Your body and mind are more apt to change other habits (like wake time) if they’re well-rested.
 
3. Stick to a consistent sleep schedule.
Don’t just get enough sleep once in a while. Get enough sleep every day.

“Many people think they’re getting more or less than they actually are,” says Colette Haward, MD, a psychiatrist in New York City. Watch out for that. An inconsistent sleep schedule means that, “Your sleep cycle is pushed back a few hours. It’s delayed at night, which causes excessive sleepiness in the morning and during the day,” Dr. Haward says.

Sleeping two hours later on Saturday and Sunday also throws off your internal clock during the week. “We all have a 24-hour clock that regulates our sleep-wake cycle,” Dr. Haward explains. That is why it’s so important to keep a consistent sleep schedule and get the recommended hours of shuteye.

Nathaniel Watson, MD and president-elect of the American Academy of Sleep Medicine, agrees.

“Keeping a consistent sleep schedule,” he says “is one of the best ways to ensure you’re getting quality, restful sleep.” It will reflect on your wake time, as well.
 
4. Adjust your sleep schedule gradually.
Just because you should get enough sleep and keep a consistent sleep schedule doesn’t mean you should shift your schedule suddenly. Drastic adjustment will keep you rebounding between early and late times, rather than helping you create lasting change.

Start adjusting your bedtime gradually by just 15 minutes at a time, advices Dr. Haward. And, if you have a sleep debt to repay, it’s better to nap during the day than to mess up your nightly sleep schedule. That said, don’t take extended daytime naps, because they can keep you up at night.
 
5. Establish a relaxing evening routine.
A relaxing evening routine can help to clue your body into what is to come. It will chill you out and let your mind know that it is nearly time to fall asleep. For example, Dr. Haward recommends taking 30 minutes to prepare yourself for sleep with a three-step plan:

Firstly, take a hot bath or shower (when you step out, your body temperature drops, which encourages sleep); secondly, jot down a list of things you’re worried about to clear your mind; and thirdly, dim the lights and meditate, do some deep breathing or practice progressive relaxation, in which you slowly tense and then relax all your muscles from scalp to toes.

Drinking a cup of (decaffeinated) tea and reading for 20 minutes or so each night before bed is also a good and relaxing routine you can establish. A relaxing routine will help you sleep better and wake up fresh.
 
6. Create a sleep sanctuary.
Once you know when to sleep and what to do right before bedtime, it’s important to make your bedroom conducive for sound sleeping. A snooze-friendly bedroom is clean, quiet, comfortable, and dark (light suppresses secretions of sleep-inducing melatonin).

Your bedroom also needs to be cool to allow you to sleep comfortably and wake up rejuvenated.

“The magic number for a sleep-friendly room is around 69 degrees Fahrenheit,” says Dr. Haward. A wool blanket can also go a long way in keeping you cool throughout the night.

“Wool is a fantastic insulator but also good for wicking away moisture and keeping you cool,” Michael Breus, PhD, author of Beauty Sleep: Look Younger, Lose Weight, and Feel Great Through Better Sleep, says. And if your mattress leaves you achy, now is a good time to upgrade.
 
7. Power down and unplug from technology.
Any kind of bright light emitted by electronic devices in the bedroom can shift your circadian rhythms, making it harder to get a good night’s sleep. So, no late-night TV shows and no checking e-mail in bed. Dr. Haward notes that televisions, cell phones, and computer screens all emit blue light, which suppresses melatonin production. Turn off those electronic screens at least an hour before bed to make dozing easier.
 
8. Hop into bed and get some sleep.
If you can’t fall asleep: “After 30 minutes, get up and engage in a quiet activity. Don’t flip on bright overhead lights; use a soft table lamp instead,” says Dr. Haward. Twenty minutes into a favorite book or crossword puzzle in a dimly lit room and you should notice your eyelids dropping. Time to hit the sack.
 
9. Break up with the snooze button.
When the alarm goes off and your immediate temptation is to hit snooze, go ahead and do it. Hit the snooze button, but get out of bed. Wait for those next few minutes before the alarm goes off again to pass while you are out of bed. The idea is known as “inverted snooze.” It helps ease the pain of waking up by telling yourself you only have those few minutes to stick it out.

Stretch, move around, start brewing coffee, make an entry in your diary – do something, anything to keep yourself awake. By the time the alarm goes off again you should be fully awake and alert, rather than dull and still grumpy in bed, likely to hit snooze again.
 
10. Seize the day and make things happen.
Starting the day in grouch mode, thinking about all the things you don’t want to do today is a terrible way to start your day. It might even de-motivate you from the wonderful habit of waking up early you’ve started. Instead, remind yourself of your motive for waking up early and think ahead to the best things you’ll do all day. It will stir your energy and fuel your desires to seize the day and make things happen.

Eat a healthy breakfast. Exercise. Be your best self. Your willpower is at its peak in the morning. Make the most of it!

Read More

23 Foods That Are Healthy and Cheap

People often ask how they can eat a nutritious diet while keeping their grocery bill low. The good news is eating healthily and eating cheaply are not mutually exclusive! In fact, they often go hand in hand. It is the processed foods and eating out at restaurants that expand our waistline and our debt, but if you buy these 20 foods, not only will you be leading a healthier lifestyle, but also your bank account will thank you too!
 
1. Yogurt
yoghurt, bacteria, healthy We all know milk does a body good, but did you know Yogurt has all the benefits of milk. It is a great source of calcium, essential for healthy bones and teeth, and contains protein, which helps to rebuild muscles, plus active cultures that boost germ-fighting bacteria promoting a healthier gut.
 
2. Apples
apples, red apples, green apples, fruit, healthy As the saying goes an apple a day keeps the doctor away, and it’s a well-deserved reputation! Apples are a great source of immune-boosting vitamin C, cancer-fighting antioxidants and lots of fiber, all for under 100 calories, making apples a wonderfully cheap and healthy food item to add to your grocery list.
 
3. Bananas
potassium, banana

Bananas are not only a cheap and tasty snack, they also pack in more than 360 milligrams of potassium per fruit—and since potassium’s job is to “keep your heart beating” it’s probably a good thing to eat more!
 
4. Strawberries
berry, strawberry

Strawberries are an amazing source of folate, contain more than 100 percent of our daily recommended intake of vitamin C, and are high in antioxidants.
 
5. Blueberries
blueberries, healthy, Blueberries are probably the healthiest fruit you can eat. These blue superheroes have the highest antioxidant capacity of all fruit: Blueberries can help lower blood pressure, neutralize free radicals which can affect disease and aging in the body, improve brain health, have been proven to preserve vision and are a natural anti-depressant. Not bad value for $5 per pint.
 
6. Tomatoes
tomato, tomatoes, red, Tomatoes are not only inexpensive, but also easily available everywhere. The carotene in tomatoes protects your body from skin damage, the lycopene makes your skin less sensitive to UV damage, and for men they have been shown to reduce the risk of prostate cancer.
 
7. Carrots
carrots, vegetables, heart, health Easy to eat, cheap to buy, and packed with vitamins A, C and K, folate and fiber. Carrots are a great addition to any meal or snack.
 
8. Spinach
spinach, vegetables Spinach offers a variety of vitamins, minerals, fiber, protein and antioxidants, meaning it helps prevent cancer, promotes strong bones and healthy skin. It is no wonder spinach is Popeye’s food of choice!
 
9. Beets
beets, vegetables, Beets are a nutritional powerhouse! They are packed with folate, fiber and vitamins galore!
 
10. Chicken
chicken, health, protein Of course, I am talking about chicken breasts, not breaded chicken nuggets! But at under $3 per pound chicken breast is a great cheap food choice that’s filled with healthy, lean protein.
 
11. Canned tuna
tuna, fish, healthy, heart Canned water-packed tuna is an inexpensive, easily available, low-calorie food choice filled with protein, omega-3 fatty acids, B vitamins, selenium and vitamin D giving it many health benefits from improving blood vessel function to boosting weight loss.
 
12. Olive oil
olive oil, oils Swap out the mayo for two tablespoons of olive oil. Just two tablespoons per day offers a host of health benefits including improved bone health and brain function. Read more about the benefits in this study published in the journal Chemical Neuroscience.
 
13. Garlic
garlic, vegetable Okay, so it makes you less attractive to kiss for a few hours, but it’s full of antioxidants that promote heart health, reduces the risk of some cancers, and improves memory function….so it’s probably worth it! At about 30 cents per bulb it’s a great good choice to add to your grocery list.
 
14. Chia Seeds
chia seeds, chia, seeds Believed by the Aztecs to be a miracle food, Chia seeds deliver a massive amount of nutrients with very few calories, they’re loaded with antioxidants, high in protein and Omega-3 fatty acids, and have been show to improve exercise performance as much as a sports drinks. Chia seeds are incredibly easy to incorporate into your diet and can affordably be added to your grocery list.
 
15. Nuts
nuts, health, healthy, heart, almonds, pistacioa Nuts are an affordable, protein-packed, heart-healthy snack that can increase your longevity.
 
16. Lentils
lentils healthy, heart, vegetable Lentils sometimes have a reputation as some sort of hippie food but that’s only because they are a great protein alternative to beef and therefore perfect for vegetarians or those who wish to limit their red-meat intake. They are a filling food rich with antioxidants and a good, cheap, and healthy food source.
 
17. Brown rice
brown rice, rice, healthy, grain Rich in selenium, which reduces the risk of developing cancer and arthritis, high in manganese which helps the body synthesize fats, and also promotes weight loss since its fiber content keeps bowel function efficient! Brown rice is good, cheap, and a healthy food choice.
 
18. Quinoa
quinioa, healthy, heart, Okay, I understand Quinoa can be hard to pronounce (it’s KEEN-wah) but that doesn’t stop it being a superfood. At $4 per box, it’s a little more than brown rice, but it’s still a cheap and affordable addition to your weekly grocery list. It is packed with fiber and protein, and contains nine essential amino acids our bodies can’t produce on its own.
 
19. Eggs
eggs, healthy, heart Eggs are another great source of protein, and in fact the cheapest source of protein you’re going to find. At only 20 cents per egg they are incredibly affordable, and can be prepared in any number of healthy ways.  When you’re in need of some protein, eggs are a great quick, delicious, cheap and healthy fix.
 
20. Dark chocolate
chocolate, dark chocolate, healthy I had to finish this list of foods that are healthy and cheap with something fun! Dark chocolate is loaded with nutrients that can positively impact your health and it is one of the best sources of antioxidants on the planet, so at the end of a tough week, go ahead and enjoy a nice piece of antioxidant-rich dark chocolate!

Read More

5 Easy Ways To Stay Healthy And Fit

Getting into the habit of eating well and working out consistently is hard enough. Staying healthy and fit is even harder. Until you get into a good rhythm and form healthy habits, it can be challenging to figure out how to stay at your physical best without obsessing over it.

Here are five easy habits you can start forming today to help you stay healthy and fit for the long-term.
 
1. Buy fewer processed foods at the grocery store
All the foods we eat are processed in some way, but foods that undergo chemical processing, which means they are made from ingredients that aren’t real, thus making them high in sugar and low in the nutrients we actually need to fuel our bodies and keep us healthy, should be avoided.

As a general rule, try to limit the number of prepackaged, nonperishable food items you have in your grocery cart at checkout, foods such as chips, granola bars and frozen meals. Purchasing perishable items, such as yogurt, bread and fresh produce, is a sign that what you’re buying more closely resembles foods your body can easily digest and use for fuel.
 
2. Make exercise part of your everyday life
Just because you don’t live at the gym or own your own fitness gear doesn’t mean you can’t stay fit. Sometimes it’s the small actions we add into our daily lives amidst other activities that make all the difference.

Find creative ways to stay active no matter how busy your schedule is. There might be days that you really don’t have time to head to the gym, even when you want to. You can do squats and stretch while you’re on the phone. Invest in a standing desk or put together a makeshift version if you sit a lot during the day. Walk instead of drive, if it’s practical. Ask a client or co-worker if he or she would rather talk and walk instead of sitting down for coffee.
 
3. Eat more than three times a day
We’re used to eating three large meals a day because that’s what our ancestors did when they first came to the New World. You probably base when you eat off of your school or work schedule: a decent breakfast in the morning, a light lunch in the middle of the day and a hearty dinner after a long, nine-to-five workday. When you do get hungry in-between, you’ll usually either grab a vending machine snack or wait until your next meal, which can lead to unintentional overeating.

Eating smaller meals more often—yes, that means snacking—can help you be more mindful of how much you’re eating, and when. The best way to manage eating smaller meals more frequently is to learn to eat when you’re hungry, stop eating when you’re full and refrain from eating out of boredom or stress. You can pack healthy snacks for yourself during the day, which we’ll talk more about next.
 
4. Prepare snacks in advance
Sometimes we end up eating too much junk food just because it’s easy to grab and munch. When you’re crunched for time or trying to multi-task, putting in the effort to slice an apple and find the almond butter in the back of the refrigerator isn’t going to make the top spot on your priority list. You’ll reach for the bag of potato chips instead—no preparation required.

These don’t have to be complicated snacks. It can be something as simple as sticking a bag of popcorn in the microwave and pouring it into a plastic bag or making your own kale chips the night before to carry with you. If you buy fresh fruits and vegetables at the grocery store, cut them up and store them in the fridge right away for easy access the next time you’re home and hungry for a snack.
 
5. Write down a detailed description of what being healthy means for you personally
The biggest mistake we make when we decide to start living healthier is using someone else’s parameters to shape our new lifestyle. One person’s fitness routine and dietary habits are not a standard you are required to follow. The key to staying healthy and fit is figuring out your own definition of health, and deciding how you’re going to stick to it.

You might define being healthy as getting six to eight hours of sleep every night, working out for 30 minutes three times a week and eating all five food groups every day. If that’s what you can manage what’s going to work with your schedule, there is no right or wrong. Write down how you plan to modify your lifestyle and let that description shape your actions.
 
Conclusion
The path to healthy living doesn’t involve sudden, drastic changes. Adopting a healthier lifestyle involves looking at where you’re at, picturing where you want to be and figuring out how you can incorporate gradual, subtle modifications to your normal routine.

By taking it one short, simple step at a time, you’ll be on your way to a happier, healthier, more fulfilling life in no time.

Read More

If You Want To Be A Great Parent, Just Do These 50 Small Things

Parenting is a tough job. Everyone wants to be a great parent, but no-one teaches you how to be a great parent – you have to pick it up yourself. There are lows and highs, and it can be tough to be the perfect parent every day. The main priority is making sure your child is happy, well-fed, loved and safe.

Check out 50 small things you can do to be an amazing parent.

1. Don’t try to fix everything. Often your child will need your help, but don’t run in to help every time without thinking. Sometimes your child will be able to solve their own problems, and letting them do so will teach them to be self-reliant.

2. Pay attention to your child’s interests so that you can help them to develop their interests.

3. Share as many different experiences as you can with your child. From sports to reading to dressing up, these experiences could turn into future talents.

4. Let your child decide what’s for dinner one night of the week.

5. Remember that discipline and punishment are two different things.

6. Read books with your child for at least a quarter of an hour each day. This is a great way to bond with your child.

7. Encourage family time. This gives your child the chance to bond with their extended family.

8. Admit when you are wrong. After a tough day you may snap at your child. Instead of secretly feeling guilty, apologise to your child to teach them about fairness and honesty.

9. Accept that your partner may have different ideas about parenting and then make a compromise that you are both happy with.

10. Don’t pressure your child to learn. If they complain repeatedly about their violin lessons, don’t force them to go. This is only making your child deal with stress and worry.

11. Have high expectations for your child, but always remain realistic.

12. Praise your child whenever they succeed so that they know they have supportive parents.

13. Ask your child five “you” question every day, such as “Did you enjoy school?” or “Did you like your lunch?”

14. Teach your child responsibilities while they are young. From putting their toys in their toy box to putting their juice carton in the recycling, your child is never too young to become aware of the world around them.

15. Eat one meal as a family together every day. Your child may not remember each individual meal, but they will always remember the tradition.

16. Love your children equally but remember they are unique in different ways.

17. Don’t label your child. Once you do, it can be very difficult for them to grow out of the label.

18. Be silly with your child. Tell your child silly jokes, and encourage them to make up their own jokes to tell you.

19. Listen to your child without dismissing their thoughts for being young.

20. Give your child open-ended toys like Legos or blocks. These will encourage your child’s creativity.

21. Savor the great moments. Being a parent is a wild ride with highs and lows – let yourself enjoy the amazing moments.

22. Don’t compare your child to others. They are a unique individual and comparing people is often more damaging than it is useful.

23. Encourage your child to think about their future without influencing their decisions.

24. Keep the TV in the living room. This encourages family time and provides your child with fewer distractions when they are supposed to be sleeping.

25. Keep sunscreen next to your child’s toothpaste, and put it on every morning during summer as part of the same routine.

26. Take your child to different places, like the museum, the swimming pool, the library and parks to to expand their interests.

27. Give your child gifts that encourage their interests.

28. Always put anything your child makes for you on display in your home to show you are proud.

29. Introduce your child to your most interesting friends.

30. Give your child choices to help them to work on their decision-making skills.

31. Set aside part of your home as a play-space for your child.

32. Accept your child for who they are.

33. Tell your child that you love to play with them, and that it is just as fun for you as it is for them.

34. Tell your child stories about them as a baby.

35. Let your child help you while you are cooking to help them to develop an interest in cooking.

36. Hug your child every day.

37. Put down your phone when you are playing or reading with your child.

38. Remember that when they are a teenager, they will be potty-trained, so don’t worry too much about it to early.

39. Don’t force your child to hug or kiss extended family or your friends if they don’t want to. They know what they are comfortable with and what they don’t want to do.

40. Keep a diary of all of the funny things your child says to show them when they get older.

41. Practise what you preach – follow the rules you teach your child to teach them about fairness.

42. Have a weekly movie night with your child. This is a cheap, easy and fun way for you two to bond.

43. Trust your gut instincts with your child – you know them better than anyone else does.

44. Get involved in your child’s education by always attending Parent’s Evening and helping them with their homework.

45. Take your child for long walks so they can experience the magic of nature while bonding with you.

46. Accept that both you and your child will have flaws.

47. Count to 10 before you react to your child’s anger or sadness.

48. Buy a joke book and tell your child a silly joke every day.

49. Show your child lots of affection. Hold their hand when you walk together and high-five them when they have good news.

50. Speak to your children as equals and respect their opinions.

Read More

5 Unexpected Benefits Of Eating A Large Breakfast

We all lead busy lives. Many of us skip breakfast in favor of getting some extra sleep or getting to the office a few minutes early. By doing so, you actually sabotage your body in a variety of ways. Skipping breakfast can lead to a variety of problems involving your weight and health, as well as your ability to focus throughout the day. Foregoing a healthy meal at the beginning of your day also negatively affects your overall mood, which can lead to undue stress and under-performance at your job and in other aspects of life.

Knowing the following, it will be hard to deny that breakfast is an essential meal that should never be skipped. Here are some benefits you’ll receive from a good breakfast.
 
1. You will boost metabolism
When you’re awake, you probably rarely go 8 hours without eating. Of course, when you’re asleep, you go that entire time without eating anything at all (except spiders, according to that urban legend). During this time, your body’s metabolism slows down, only to kick back up when you awaken in the morning. You want to take advantage of this moment by eating a healthy breakfast that your body will be able to process naturally. Doing so will regulate your metabolism, and keep your body mass index steady.
 
2. You will stabilize your weight
Of course, with a steady BMI, your weight will also stay relatively balanced. Eating a healthy breakfast is actually a strategy to help you lose weight, as well. Because you won’t be absolutely starving come lunch time, you’ll be less likely to overeat and indulge in extra sweets and junk food. Foregoing a set breakfast will also cause you to crave snacks throughout the day. If sugary donuts are the only food available, you’ll be tempted to indulge in a less-than-healthy treat more often.
 
3. You will maintain a healthy diet
There are definitely some breakfast foods that aren’t exactly healthy, so if you decide to start eating breakfast on a daily basis, make sure you’re still making nutritious choices. When I think of a healthy breakfast, I think of cereal (with milk, of course), eggs, and fruit. All of these foods have a variety of healthy vitamins and minerals within them that will help keep you energized throughout the day. One word of advice: if you choose to eat a quick bowl of cereal for breakfast, skip the Cocoa Puffs and Lucky Charms. You might as well eat an entire box of donuts instead.
 
4. You will be more alert, with improved concentration
When we were kids, our teachers always advised us to eat a healthy breakfast the day of a big test. They knew it would help us stay focused throughout the time we’d be sitting at our desks. Food is what energizes the body, so it makes sense that our brains will be more alert and functioning if we’re fueled up. As mentioned before, you probably go the longest without eating during the time you’re asleep. When you wake up, you’ll need to eat to stabilize your blood sugar. Neglecting to do so will result in lethargy and drowsiness. The vitamins, minerals, and fatty acids found in healthy breakfast foods have also been shown to improve brain functioning. Don’t skip out on a morning meal if you want to get a head start on all the work you have to do throughout your day.
 
5. You will increase your mood
We’ve all heard the Snickers slogan: “You’re not you when you’re hungry.” It’s true. All of the other health benefits of eating breakfast on a daily basis add up to an increase in a person’s overall well-being. Maintaining a preferred weight will certainly make it easier to go about your day. Since you’re not starving by 10:00 AM, you’ll be able to get work done quickly and efficiently. And, like those Snickers commercials insinuate, people in general are much less irritable when they have a belly full of healthy food. It might be tough at first, but start waking up ten minutes earlier, and start your day off right. Your body, and your colleagues, will appreciate it.

Read More