The Rules of Junk Food

100 calorie snacks Probably the most important rule of all is to control your cravings. If you deny yourself an indulgent it may set you up for a binge later on. Instead eat a small serving or 100 calorie packet and be done with the junk food.’

Indulge Sensibly. Allow yourself a scoop of ice cream or a few chips, but don’t let yourself eat the whole tub of ice cream or the entire bag of chips.

Avoiding Bulk Treats. Buying treats in small quantities allows you to have a treat but not more then you need.

Mix it up. Enjoy some fruit or a salad before you eat your treat. This way you fill up first on something healthy and won’t eat as much of that piece of cake or ice cream you may be craving.

Count Calories. Compare the fat and calorie amounts and choose the healthier choice.

Focus on the fat. Read labels and be sure to avoid products with hydrogenated oils or shortening.

Foods That Aren’t As Healthy As They Seem Part I

You have made the decision to lose weight and get healthy. You’ve given up your sodas and burgers for what you think are healthier options, but don’t be fooled that salad or sandwich may not be as healthy as they seem. Here are some examples.

Bran Muffins (420 Calories, 20 g of fat)

For some reason people are under the impression that muffins are healthy but bran muffins contain two things your body doesn’t want or need which is sugar and refined flour. This will just set you up for a crash. If you want a healthier option have ham, egg, and cheese on an English muffin. Not only does this have less calories and fat it’s filled with lots of protein.

Chicken Caesar Salad (Dinner size 900 cal, 60 g fat)

Just because it’s a salad doesn’t mean it’s healthy. The Caesar salad is especially bad, smothered in dressing, parmesan, croutons and fried chicken pieces. Instead opt for grilled chicken on mixed greens. Skip the creamy dressing and parmesan and use a vinaigrette.

Tuna melt (900 cal, 50 g fat)

You’re probably saying to yourself “Isn’t tuna healthy. Well of course it is when it comes out of the can. Turn it into a tuna melt and your talking layers of mayo and cheese. If you want a tasty sandwich try making it with ham or roast beef which are packed with protein and surprisingly lean.

Chicken Wrap (700 cal, 35 g fat)

The worst part of this is the wrap which contains up to 400 calories. Normally a tortilla packed full of nothing but starch and fat. Take into account the large surface which means you can just smother the dressing and add tons of ingredients. Instead have a grilled chicken on a bun. Instead of using high calorie mayo use mustard or salsa.

Turkey Burger (500 cal, 50 g fat)

Just because it is turkey doesn’t mean that it’s good for you. Depending on the type of ground turkey and the toppings that are chosen it may end up being more unhealthier. Instead opt for using sirloin which is full of protein which will keep you feeling full longer.

Chocolate Filled Cream Puffs

chocolate cream puffs Serves: 6

1 cup water
6 tbsp butter
1 cup all purpose flour
1/4 tsp salt
4 eggs

Filling
1 cup heavy whipped cream
1/2 cup confectioners sugar
2 tbsp baking cocoa

Glaze
1 (1oz square) Unsweetened chocolate
1 tbsp butter
1/2 cup confectioners sugar
2 tbsp butter

In a pan over bring water and butter to boil over medium heat. Add flour and salt. Stir until there are no lumps and a smooth ball forms. Take saucepan off heat and let mixture sit for 5 minutes. Next add eggs one at a time. Beat until smooth.

Place foil over a baking sheet. Lightly grease the foil. Take the batter and drop it into  6 mounds. In a 400 F oven bake for 15 minutes. Reduce heat to 350 F and cook for an additional 30 minutes. Remove the puffs and immediately make a slit in each to let steam escape.

In a bowl beat the cream until peaks begin to form. Slowly add sugar and cocoa, beat mixture until almost stiff. Split puffs and remove the dough. Add your filling and replace the tops. Next melt chocolate and butter, add water and sugar. Drizzle mixture over puffs and chill.

Increase Your Metabolism

Maximize muscle. This is simple the more muscle you have the easier it is to burn calories.

Don’t forget the cardio. Cardio is important for heart health and getting you into your target heart rate. Cardio is also great for blasting fat.

Stretch. Stretching helps your muscles to work better and enables you to isolate your body’s problem areas.

Focus on the good things. If you work on the favourite parts of your body you can boost confidence and draw attention to those areas helping you not worry about your problem areas as much. For example if you exercise your chest, arms and back it may make you more proportionate if you have wider hips.

Choosing The Right Breakfast Cereal

Breakfast is the most important meal of the day. Having a good breakfast helps boost your metabolism, gives you energy and is important in preventing a binge until your mid morning snack or lunch. There are so many breakfast cereals these days and you want to be sure you pick one that will be the most beneficial to you. With that in mind next time you visit the cereal aisle consider the following

Make sure you read between the lines. Just because a cereal may be labelled as “low fat”, or “low Sugar” doesn’t mean that it is healthy for you. The product may have extra hidden calories. Often if a product is low in fat they add more sugar to enhance flavour.

Make sure the cereal includes healthy grains. Look for cereals labelled as “whole grains”. Cereals with 7 grams of fibre or more are also recommended. Some cereals to consider are Nature Path, Kashi, or Go Lean. You want to get at least 25-30 grams of fibre per day.

Avoid sugar. When picking a cereal you want to choose one that has no more then 5 grams. Be aware of fruits containing dried fruit, they are often full of sugar. Some of the worst offenders when it comes to sugar are Fruit Loops and Apple Jacks.

Saturated Fat. Your cereal should have no more then 2 grams of saturated fat and definitely no trans fat. The American Heart Association recommends that that no more then 1% of your daily calories should come from trans  fat that means you should take no more then 2 grams of fat in.

Remember breakfast is extremely important in losing weight or maintaining a healthy weight so choose your cereal wisely.

Are You Making These Sex Mistakes?

Making sex a race. When it comes to sex don’t rush. Take time and explore each others erogenous zones. Sex should be about closeness and discovery. It shouldn’t be rushed or goal orientated because that’s not sexy.

Same time and place. Change it up a bit. Take her back to a place where you two had sex whether it be the back seat of the car or in the garage.

Predictable Foreplay. If you want to change things up consider working out together. Working out will help alleviate stress and increase dopamine levels. Not to mention your sweat has a derivative that when smelt will cause her to become aroused.

Predicable first moves. Try something different tie up her hands and have her figure out how to take off your shirt or have her tie up your hands and try to take off her underwear. Not only will you share some laughs it will up the foreplay and change your predictability

Watching TV, then sex. Instead of TV, try reading a book together it erotica or not. Or try taking a bath or walk.

Holding hands. There’s nothing wrong with holding hands but after awhile it can become just a habit try changing up your moves. Hold the small of her back or giving her a kiss a little PDA will show her you’re proud to show her off and deepen your connection.

SELF IMPROVEMENT AND SUCCESS

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Everything that happens to us happens in purpose. And sometimes, one thing leads to another. Instead of locking yourself up in your cage of fears and crying over past heartaches, embarrassment and failures, treat them as your teachers and they will become your tools in both self improvement and success.

I remember watching Patch Adams – its my favorite movie, actually. Its one great film that will help you improve yourself. Hunter “patch” Adams is a medical student who failed to make it through the board exams. After months of suffering in melancholy, depression and suicidal attempts – he decided to seek for medical attention and voluntarily admitted himself in a psychiatric ward.  His months of stay in the hospital led him to meeting different kinds of people. Sick people in that matter. He met a catatonic, a mentally retarded, a schizophrenic and so on. Patch found ways of treating his own ailment and finally realized he has to get back on track. He woke up one morning realizing that after all the failure and pains he has gone through, he still want to become the a doctor. He carries with himself a positive attitude that brought him self improvement and success. He didn’t only improved himself, but also the life of the people around him and the quality of life. Did he succeed? Needless to say, he became the best damn doctor his country has ever known.

So, when does self improvement become synonymous with success? Where do we start? Take these tips, friends…

  • Stop thinking and feeling as if you’re a failure, because you’re not. How can others accept you if YOU can’t accept YOU?
  • When you see hunks and models on TV, think more on self improvement, not self pitying. Self acceptance is not just about having nice slender legs, or great abs. Concentrate on inner beauty.
  • When people feel so down and low about themselves, help them move up. Don’t go down with them. They’ll pull you down further and both of you will end up feeling inferior.
  • The world is a large room for lessons, not mistakes. Don’t feel stupid and doomed forever just because you failed on a science quiz. There’s always a next time. Make rooms for self improvement.
  • Take things one at a time. You don’t  expect black sheep’s to be goody-two-shoes in just a snap of a finger. Self improvement is a one day at a time process.
  • Self improvement results to inner stability, personality development and dig this …. SUCCESS. It comes from self confidence, self appreciation and self esteem.
  • Set meaningful and achievable goals. Self improvement doesn’t turn you to be the exact replica of Cameron Diaz or Ralph Fiennes. It hopes and aims to result to an improved and better YOU.
  • Little things mean BIG to other people. Sometimes, we don’t realize that the little things that we do like a pat on the back, saying “hi” or “hello”, greeting someone “good day” or telling Mr. Smith something like “hey, I love your tie!” are simple things that mean so much to other people. When we’re being appreciative about beautiful things around us and other people, we also become beautiful to them.
  • When you’re willing to accept change and go through the process of self improvement, it doesn’t mean that everyone else is. The world is a place where people of different values and attitude hang out. Sometimes, even if you think you and your best friend always like to do the same thing together at the same time, she would most likely decline an invitation for self improvement.

We should always remember that there’s no such thing as ‘over night success’. Its always a wonderful feeling to hold on to the things that you already have now, realizing that those are just one of the things you once wished for. A very nice quote says that “When the student is ready, the teacher will appear.”  We are all here to learn our lessons. Our parents, school teachers, friends, colleagues, officemates, neighbors… they are our teachers. When we open our doors for self improvement, we increase our chances to head to the road of success.

Setting Your Goals – Easier Said, Easily Done

The striker (wearing the red shirt) is past th...
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The basics of setting a goal is an open secret known by top-caliber athletes, successful businessmen and businesswomen and all types of achievers in all the different fields. The basics of setting goals give you short-term and long-term motivation and focus. They help you set focus on the acquisition of required knowledge and help you to plan and organize your resources and your time so that you can get the best out of your life.

Setting clearly defined short term and long term goals will enable you to measure your progress and achieve personal satisfaction once you have successfully met your goals. Charting your progress will also enable you to actually see the stages of completion leading to the actual realization of your goals. This eliminates the feeling of a long and pointless grind towards achieving your goal. Your self-confidence and level of competence will also improve as you will be more aware of your capabilities as you complete or achieve your goals.
The basics of goal settings will involve deciding what you really want to do with your personal life and what short term and long term goals you need to achieve it. Then you have to break down goals into the smaller and manageable targets that you must complete in your way to achieving your lifetime targets. Once you have your list waste no time in tackling your goals.

A good way to have a manageable list is to have a daily and weekly set of goals. By doing this you will be always in the position of going towards you life plan goals. Everyday will give you the opportunity to fulfill a certain goal giving you the feeling of accomplishment.

Here are some pointers that should be taken into consideration in setting goals and achieving them.

Attitude plays a very big role in setting and achieving your goals. You must ask yourself  if any part of you or your mind holding you back towards completing your simplest goals? If there are any part of your behavior that is being a hindrance or puts your plans into disarray? If you do have problems in these areas then the immediate thing to do is to address this problem. Solutions may include a visit to a doctor or psychiatrist to control your emotions.
Careers are made by good time management practice. Failing in a career is often attributed to bad time management. Careers require a lot from an individual which often makes the career the life of the individual. Plan how far do you want to go into your career.

Education is key in achieving your goals. If your goals require you to have a certain kind of degree or require a certain specialization or demand a certain skill to be developed, make plans in getting the appropriate education.

Your family should never be left out of your plans. If you are just starting out then you have to decide if you want to be a parent or when you want to be a parent. You also have to know if you really would be a good parent and how well would you relate to extended family members

Personal financial situations also play a major role in achieving your goals. Have a realistic goal on how much you really want to earn. You also must be able to create plans or stages by which you will be able to reach your earning potential.

Physically gifted individuals may be able to achieve sports related goals like being in the National Basketball association or National Football League. Determining your physical capabilities should be one of your priorities. Physical limitations could however be conquered with proper planning.

As the saying goes -‘All work and no play makes Jack a dull boy’, or something to that effect, is by all means true down to the last the letter. Giving yourself a little pleasure: should be included into your plans.

To start achieving your lifetime goals, set a quarter of a century plan, then break it down to 5 year plans then break it down again to 1 year plans, then 6 month plans then monthly plans, then weekly, then daily.

Then create a things-to-do list for the day.

Always review your plans and prepare for contingencies.

The basics of goal settings should not be so difficult once you get to be familiar with them.

Creating Effective and Efficient Relationships

Relationships of all kinds are often perceived as very delicate things, that require extra effort to maintain. However, a relationship can also be something that can provide security and can also be long lasting despite many trials.

Building an effective and lasting relationships is a necessity for several reasons. For example in a group or organization, the well being of the people depends on how efficient and effective that group or organization works.

The group or organization is also dependent on how the members work well with the management.

An ineffective group or organization can really be very frustrating.  An effective group or organization can also ask so much on their members, that sometimes the members would be having no life outside the walls of the area where they work or sacrifice the other aspects of their life just to meet deadlines. For an organization or group with this kind of scenario, relationships can be stressed or suffer from breakdown.
People or other entities who depend on these groups or organization also suffer.
Society is defined as a web of relationships, which requires all parties to work and contribute their share in order to achieve  a common goal. Having a relationship that is good, where cooperation and respect are manifested, can make society work better. In this way each member works for the good of the whole and towards achieving a common goal. This can only be attained with effective and efficient relationships.
Understanding the other parties’ feeling and position creates an effective and efficient relationship. The easiest method to understand what is important to another party is to ask them what they want and listen to what they have to say. When the other party realizes this, they would feel the importance given to them

Effective and efficient relationships require parties to openly express their feelings and positions on all matters pertinent on the relationship. Assuming that the other party understands our needs and give us when we need it without asking for it is not a good practice.

Respect is the key to relationship. In order to create a more effective relationship, parties should treat each other with respect.  We can show respect just by listening to the other party and by trying sincerely to understand how they function. You can also show respect to other parties by confirming that they are doing everything they can.

The opposite of respect is quick forming of judgements based on unfounded facts and prejudice.
Respect is the very foundation for a great relationship. This also means respecting yourself and respecting others.

Another key area in forming an effective relationship is to tackle differences of the other party directly. Differences between parties or people are quite interesting. For example in a conversation where each party listens to the other party, you may observe that each is having two different perspectives.

Work towards a win-win solution for both parties.

This can be done when at least one party acknowledges that the relationship is important. That party would then exert more time, effort and energy to understand the other party’s needs and deal with it to get it out of the way. Should they fail, it is comforting for that party to know that they tried.

Effectively listening and no pre-judging. This is important if parties are to understand each other.

Informal discussions are conducive for parties. They bring out issues and concerns comfortably. They also feel more relaxed making them think more clearly.

Developing an atmosphere where the other party can express their feelings when they need to.

When parties fail to express whatever is on their mind or their feelings, it can get in the way of building an effective relationship.

Parties should be aware that certain things exist naturally but should be controlled in any dealings in any relationship.  Human nature is one. Some of these things found in a relationship also include a history of stereotyping or mistrust, blaming the other person or party for a strained relationship, excluding the other party’s feelings when focusing on a task, no clear and defined objectives, roles and expectations of each party in a relationship is also unclear.

Relationships are important to anyone, addressing issues and problems right away is a must to further improve the relationship. As they say ‘No man is an Island’.

Power through the people

Have you come across a person who is so naturally friendly that when you put him inside a room of strangers, he’ll be friends with almost everyone in no time? We call such a people-person, someone unbelievably nice and charismatic that he can charm anyone into doing anything.

A socially-empowered person achieves so much greatness, basically because of the people that catapult him to success. He earns the trust and all-out support of the people, whom he had helped before. He never runs out of help. He can do anything with the plethora of people behind him. All because he knows he maximizes his social potential!

See, if you know your social skills and you make use of them, you will reach self-empowerment. Self-empowerment is making a general overhaul in your life and turning yourself into a happier and more successful person.If you can be one of those people-persons, then I can’t see any reason why you will not succeed. You just have to know how to start.

1. Be genuine.

Hypocrisy will just bring you all the way down. Be genuinely nice and interested to people. Once they perceive that you are Mr. Hypocrite with selfish intentions, you might as well say goodbye to self-empowerment.

2. Be the greatest listener that you can be.

To earn the love and trust of the people, listen to their problems and sympathize with them. Do not just hear them out, listen to them with your heart. Make eye contact when the person talks to you. Listen as if every word matters, and it does. Brownie points when they find out that there is a confidante in you.

3. Laugh out loud.

I do not mean that you force yourself to laugh for every joke cracked by someone, albeit you do not find it funny at all.This means finding humor in things and not being too darn serious. A person oozing with an awesome sense of humor attracts crowds and eventually, attracts success.

4. Don’t forget yourself.

In the process of fluttering around like a social butterfly, you might forget yourself, allowing everyone to push you over. Remember, love and value yourself before anyone else. If you deem yourself respectable and worthy of affection, people will flock to you and not trample on you.

5. Do random acts of kindness.

You don’t have to do a John Rockefeller and blow your savings to charity. Little acts of kindness matters the most, and this can be as simple as giving someone a surprise you-take-care card or helping an elderly cross the street. When we were kindergarten students, kindness was taught to us and greatly practiced. Now is the time to revive the good deeds and this time, let them stay for good.

6. Contact your old friends.

Sad how some friendships are destined to goodbye, but thanks to technology, you can do something about it. Relive the good old days by flipping your yearbook and look for the great people whom you want to communicate with again. Adding these old friends to your roster of support peers will surely make you feel good all over.

7. Develop your personality.

Are you grouchy, grumpy and generally morose? Whoa, you can’t go through life with those. Get rid of the bad traits and habits that perpetually hamper your growth. And really, who wants a grouchy friend anyway?

8. Be confident.

Be able to stride to the other corner of the room and introduce yourself to people with that winning smile of yours. Just remember: be confident, not arrogant.

9. Practice control.

When angry, don’t snap at anyone. Never throw a tantrum. Stay calm and collected. Be adult enough to take control of situation and transform your anger into something more productive and passive. As soon as people think your anger goes to volcanic proportions easily, they will find it hard to come to you.

10. Keep nurturing your relationships.

Your relationship with your family, friends and significant others is too precious that you must not neglect it whatever happens. Go out and have fun with them. Do things together. Happiness will never fly from your side as long as the people who matter the most are close to you.

In the end, using people for self-empowerment means becoming a better and more lovable person. It’s a win-win situation: the people know they can turn to you anytime and vice versa.