Category Archives: Lifestyle

Guide to whole grains in one’s diet

Whole Grain

How do you identify whole grain products?

  • Look for the Product Symbol, such as Healthier Choice Symbol endorsed by the Health Promotion Board that reads “Higher in Whole-Grains” or the “Whole Grain” stamp by the Whole Grain Council in the US.
  • Check the description on the packaging for these terms: Whole grain, whole wheat, sprouted whole grain wheat flour, wholemeal, brown rice, oats or oatmeal (including instant oatmeal). All of these are whole grain products as they contain all parts of the grain.

What are terms that may be confused with whole grains?

  • Enriched flour, bran, wheat germ and high-fibre do not describe whole grain foods.
  • Multigrain can be several whole grains or several refined grains, or a mix of both. So, multigrain products may not always have whole grains.
  • These terms may not refer to whole grains either: Wheat, wheat flour, durum wheat, organic flour, semolina and stoneground.

As whole grains help in weight control, can we eat them without restriction?

Whole grains are not free from or low in carbohydrates. While they help to boost the feeling of full­ness, whole grains do contain simi­lar energy values as their refined counterparts. They should, there­fore, be included as part of your overall meal plan.

Is it advisable for very young children to eat whole grains?

There are concerns about feeding whole grains to children below two years old. This is because the amount of phytates, a compound found in whole grains, can bind to minerals before they are ab­sorbed. It is also harder for the body to digest food with phytates.

The high-fibre content in whole grains also increases the feeling of fullness, which may affect the ap­petite of young children who need to obtain sufficient nutri­ents for growth.

However, for an overweight child, eating whole grains may help to control food intake.

Ways to integrate whole grains into your diet:

  • Opt for different types of whole grain bread each week.
  • Eat whole grain cereal with milk or yogurt, or mix it with other breakfast cereals.
  • Add brown rice or oats to white rice when cooking at home.
  • If you don’t like brown rice, try red, black and purple rice. There are manyvarieties on the

shelves today.     ‘

  • Cook with whole grain noodles or pasta instead of refined varieties. The taste is generally similar, though these may have a nutty flavour.
  • When baking, replace half of white or plain flour with whole wheat flour in your recipes for cupcakes and cookies.

 

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7 Ways to Network Like a Millionaire

 

7 Ways to Network Like a Millionaire

BY DANIEL ALLY

As I was giving a speech in Washington, D.C., a well-dressed man approached me to ask a question. After our interesting discussion, he reached deeply into his pockets and pulled out a stack of cards, spilling them by the dozens as he searched to find his own.

After fishing for almost a minute, he still couldn’t find his business cards, which was a tragedy. He tried to make up for it by scribbling his phone number on another business card, which happened to be the one a woman gave him right before he reached me. As she watched him do this, she shook her head in shame.

This is the atrocity that you can witness every day in the marketplace. This kind of behavior prohibits many people from attaining the wealth and success they are capable of in their lives.

The number one tip in networking is to avoid thinking of it like most people do. After all, why fit in when you can stand out? If you want to stand out, don’t go to the networking event with the wrong intentions.

If you’re there to flirt, eat, or get a job, you’re going to fail. You need to have the right motives, which should be to help people and make a positive impact.

Dale Carnegie once said, “You can make more friends in two months by becoming interested in other people than you can in two years by trying to get other people interested in you.”

We all know the predominant question for most people is, “What’s in it for me?” If you network like with that question in mind, you’re missing the point.

However, if you go there with the mindset of knowing that 99 percent of people think like that, your chances of networking like a millionaire will skyrocket.

The key question that I ask myself to expand my network is, “How do I add more value to more people in a shorter amount of time?” This question made me a millionaire. After all, if you impact twice as many people, you’ll earn twice as much.

Here are seven approaches to consider:

1. Write a Book
When I first wrote my book, I didn’t realize that it was a business card. In fact, I started to give my book out freely and then began to use my business card as a bookmark. Writing a book is easy and will impress most of the people you meet.

Publishing a book gives you the ultimate credential. Plus, you never know who will be reading it. Imagine handing hundreds of people your book when they ask for a business card. If you have a good idea in your book, people will call you and find a way to help you, especially if it helps them solve their problems.

Related: Networking Is a Contact Sport

2. Publish Articles
My articles have reached millions of people. Most of these people who read them could never help me, but that doesn’t matter. All that really matters is that people are reading my work. Benjamin Franklin once said, “Writing is the beginning of all wealth.” It’s true.

My inbox is filled with people who have requests of all different kinds and many of them are useful. By writing articles, you have the ability to attract thousands or millions to yourself, instead of chasing them down. Plus, it’s easier to have people reach out to you, especially if you gave them what they wanted.

3. Give Speeches
Public speaking is a highly underrated form of networking. This is probably because many people have glossophobia, which is the fear of public speaking. Nonetheless, you can reach more by using this medium to exchange your ideas.

If you’re in business, you have the ability to sell your products and services to a wide variety of people. What’s more amazing is that there are thousands of meetings going on right now and many of them don’t have speakers. If you gave a few speeches per month, your chances of success go up substantially.

4. Connect People
Zig Ziglar once said, “If you help enough people get what they want, you will get what you want.” One day, a realtor called me and found out that I was interested in a house that she did not list. She took the liberty to connect me with her competitor, which is something most realtors would never consider doing.

Later on, I found out the house her competitor showed me wasn’t quite for me. Because of her kind referral, I decided to reach out to her and deal with her again. Eventually, I bought the house and she received a nice commission due to her excellent service. All she did was connect people. No wonder she was the Number 1 realtor in her city.

Related: 4 Business Meetings You Should Never Take

5. Follow Up
It is futile to meet people and not follow up with them. In fact, you might want to go the extra mile by sending them a personal thank-you note. I sometimes send my books to people and you wouldn’t believe the kind of response that I get back.

We are creatures who love to cooperate with each other. Often, people forget that they said certain things at a particular event, and it’s your duty to remind them. If you can follow up in a tactful and diplomatic way, you’ll get to reach the echelons of success. The fortune is in the follow-up.

6. Ask for Introductions
One time, I received an award at a banquet and a woman took a liking to me. As we swerved through hundreds of people, she took me to the seemingly most important people in the room. It was all because I hit the motives in her that most people need: recognition and respect.

Since she had the need to be recognized and respected, she was delighted to learn that I was aware of her self-perceived fame within that particular network. Because of this, she helped me to land one of my biggest opportunities of all time. Never underestimate the introduction. This can be done by email as well.

7. Philanthropy
Once people find out that you’re a donor, you’ll make a lot of friends. Everyone likes people who give money. You don’t have to go around waving a check for your contribution, but you do want people to acknowledge that you are a giver. The secret of living is giving.

Having money does attract all kinds of people, good and bad. However, you should have the discernment that goes along with being wealthy. Make sure that your philanthropy has a long-lasting impact and will help more people. You should always know where your money is going.

Bonus Tip
If you’re serious about increasing your network, you should consider taking up new hobbies. For instance, there are different personalities and temperaments in poker and basketball than there are in golfing and yachting. Since we all have hobbies, you would be better off gravitating toward ones that help you improve your overall “game”.

If you’re going to network, do it right. Skip the name tags and small talk and get straight to business. Make sure that you’re reaching out to people and realize that people are looking for you just as much as you’re looking for them. As Ghandi said, be the change you wish to see in the world. Enjoy networking!

As posted on www.entrepreneur.com

 

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10 Daily Habits of a Millionaire

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You have to pay the cost if you want to be the boss.

The cost is discipline. No leader can achieve success without a certain level of discipline. A disciplined person is willing and able to give up short-term pleasure to achieve long-term gains. Of course becoming disciplined requires you to have daily habits. Only disciplined people with habits can turn their lives around.

Habits can change the direction of our lives. While some people have pitiful habits, like gossiping, others have powerful ones, like praising others. No matter who you are or where you came from, your habits can make or break you.

What are your habits? Where are they leading you?

Here are 10 daily habits that will make you a millionaire:

Studying

First and foremost, you should never go a day without learning. Learning can happen in all forms. Personally, I study every day for a minimum of three hours. This includes the following habits: reading the dictionary, reading books, watching videos, reviewing and replying to comments, talking to my coach.

Out of all of this, reading is most important. Every day, without fail, I get to my books and soak in as many ideas I can. I also put my phone in another room as I drink in the knowledge and wisdom of these books. All the books in the world have all the answers in the world. I can afford to miss a meal, but I can’t afford to miss a book!

“The greatest university of all is a collection of books.” –Thomas Carlyle

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Goal setting

Every day, you should make it your duty to set your goals. In my composition book I write down everything that I want to accomplish for the month, year, and decade. This process fascinates me and gets me to think bigger and step over the small problems in life. To date, I have over 100 of these composition books in my garage.

Let’s say you have a goal to live a lavish lifestyle within the next 10 years. If you want to achieve this goal, you list some ideas that correspond with it. For instance, you list the following ideas for the year: a private jet, 10-bedroom mansion, personal chef, a Rolls-Royce. When you come up with these ideas, you’ll get really excited about where your life is heading.

 

Planning

You can set endless goals, but you need plans to achieve them.

First, you’ll need to break down those 10-year goals into years, months, weeks, and days. Once you break them down into smaller parts, you’ll have to come up with some steps to achieve those results and find a way to hold yourself accountable.

One of my clients had big goals to be a professional speaker. However, he didn’t know how to plan. I told him that he’ll have to set the stage high (no pun intended) and make plans to achieve his goals. I told him that if he gave 120 speeches in a year, he would reach his goals. I helped him break it down to 10 a month, which is one speech for every third day.

After we planned, he admitted that his goals felt more achievable!

Networking

In the new millennium, we have so many new ways to get and stay connected. To network effectively, you’ll have to be a producer, not a consumer. This means you have to network aggressively, not passively. Don’t wait for emails or phone calls to come to you. Instead, make an effort to reach out to others. Realize that networking is a daily habit.

I use a special system called the “Rule of 10.” This rule allows me to send 10 text messages, 10 phone calls, and 10 emails a day. On top of this, I’m constantly making videos, giving speeches, and writing articles, which allows me to reach the masses. I’m also posting several times a day on all of my social-media accounts. This is networking at its finest.

Journaling

Everyone needs time to think. To think effectively, you should keep a journal. It allows you to reflect on the day and ask serious questions. In addition, you’ll be able to keep track of stories, ideas, jokes, lessons, quotes, successes, failures, and more. You can keep track of who you met and where you went.

Every day, I write a minimum of four pages in my journal. To date, I have cherished two dozen journals. It gives me time to reflect on my greatest accomplishes, challenges, and opportunities. Sometimes, I’ll journal for over an hour.

When I look back in my journals, I’m often astounded from my journey. Further, it’s good to leave some notes behind for future generations.

“It’s not the number of hours you put in, but what you put in the hours.” —Abraham Lincoln

T photography / Shutterstock.com“>T photography / Shutterstock.com

Exercising

To be successful in life, your body must perform at the highest level. Your mind is constantly asking your body to do the unexpected, and you must be prepared. The best way to prepare your body is by exercising, even when it’s inconvenient. Once your body is prepared for opportunities, you’ll be able to navigate through the oceans of success.

Imagine the feeling of perspiration dripping after a great workout. It’s a good feeling, right? If this is the case, why debate with yourself about whether you should workout or not? Why not make it a habit to work out 3-5 times a week for an hour or less a day? Not only will you gain unprecedented endurance, but you’ll also get all your work done before the end of the day.

Relaxing

Only powerful people know how to rest. After all, that’s when they get most of their power. Some people get so tensed up over time they burn out. When you get too fatigued or stressed, you lose concentration, then control. A person who doesn’t learn how to relax ends up wasting the precious time they could have saved.

You need to zone out every once in a while. We all naturally zone out. Find a healthy discipline that sedates you. Usually, I’ll take some time to cook a great meal or take a walk in my neighborhood. Other times, I’ll put on some jazz music and have a friendly conversation with a loved one. Even in the midst of a serious deadline, these relaxing adventures will help you abscond from the worries in life.

Affirming

Every day we get a moment to talk to ourselves. The average human being speaks to themselves at least 12,000 times a day. The difference between a successful person and an unsuccessful person is what they say to themselves. Click this link to find out some of the greatest affirmations you can make.

Truthfully, I’m a successful person who’s been relentlessly reciting his affirmations on a couple note cards every night for several years.

Melia Robinson/Business Insider

Mastering your craft

Every day, you must be working on your craft. Each of us has been innately gifted with a talent (or talents) that must be exercised on a daily basis. If you don’t use it, you lose it. Mastery takes years to cultivate, but if you’re willing to be the best at what you do, there won’t be much competition.

“Every master was once a disaster.” –T. Harv Eker

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Masterminding

Successful people have learned to organize the right relationships in their lives. This means that their closest people are nurturing them mentally, spiritually, and emotionally. Even if you see a “solo act” like a musician, you must also account for those who are behind the scenes, like their make-up artist, manager, sound technicians, voice coach.

However, your mastermind doesn’t form without effort. It takes time to carefully select the right people. More important, the right relationships will form naturally when you learn more about what you’re doing. Eventually, your hand-picked team will bring out the best in you and help you overcome the greatest challenges you’ve ever faced.

All of these habits require the utmost discipline. You must communicate your needs to others so that they can support you in your habits.

When you seek constant improvement and refine your lifestyle by letting these habits your success, you will receive unlimited rewards in the process!

As posted in www.businessinsider.com

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The Silent Killer Of Relationships

BY DEREK HARVEY

Just after my wife and I got married, we attended a seminar on aiding the rehabilitation of human trafficking victims, particularly those trafficked for sex. (I won’t get into all that…that’s another story for another day.) In one of the presenter’s talks, he asked the audience what the biggest cause of divorce was. Since I had just been through premarital counseling, I pretty much felt like an expert at marriage. I shot my hand up quickly to answer the question, and blurted out, “Sex, money and communication!” …then looked at my wife next to me and grinned. Too easy.

“Wrong,” the presenter barked back. “Those are symptoms of the real problem.”

Ouch. Embarrassed much?

Not only was I given a sharp lesson in humility, but what followed changed my life. I was about to be told the best piece of marriage advice that this young, prideful, newly married man-boy could’ve ever asked for.

He continued…

“The reason marriages end in divorce is because of one thing…unmet expectations.”

*mind blown*

My newly married man-boy brain couldn’t handle the revelation. I don’t remember much of what was said after that. I was too busy thinking of all the unmet expectations I was already experiencing after being married a month.

Since that seminar six years ago, I have seen the pain and frustration that plays out from having unmet expectations, not just in marriage, but in all relationships. It’s a deadly venom that flows to the heart and wreaks havoc in relationships.

But having unmet expectations isn’t just a marriage problem. It’s a life problem.

It doesn’t matter whether you’re single, married, working, unemployed, old, young or [insert demographic here]. Having unmet expectations is lethal to everyone. No one is immune.

So…what’s the solution?

I’m a math guy. I ‘heart’ equations. I love crunching numbers and thoroughly enjoyed algebra and calculus in high school (although I probably couldn’t do a calculus problem to save my life now). So I came across an equation.

EXPECTATION – OBSERVATION = FRUSTRATION

Here’s what that means. Below are two hypothetical situations played out…

EXPECTATION

When I come home from a long day at work, I EXPECT my wife to have dinner prepared and ready for us to sit down and eat as a family. She’ll be wearing an apron with no food stains on it (because she’s perfect like that) and her hair will be perfectly done up. Meanwhile, my 16-month old daughter will sit in her high chair and eat with utensils…never missing her mouth, which makes cleanup a breeze. After we all finish eating at exactly the same time, we’ll head out into the Colorado sun and go for a nice family stroll, while the butler (you read that right…BUTLER son) cleans up the kitchen and prepares our home for evening activities.

OBSERVATION

I come home from work thirty minutes late, and dinner hasn’t even been thought of…much less started. Because of this, my toddler is screaming her head off, signing “MORE! PLEASE! EAT!” When I search for my wife, I find her working on a design project trying to meet a deadline that’s technically already past due. When I ask what’s for dinner, she glares at me the way only an overworked, overtired work-from-home-momma can glare (it can scald your pupils…so the legend goes). After picking up my toddler, I make my way into the kitchen to find an abundance of NO GROCERIES. So, being the manly chef that I am, I set my eyes on cheese and bread. “Grilled cheese!” I exclaim. I put my daughter in her high chair as an influx of rage bursts from within her. I quickly grab the apple sauce pouch to appease her. It works…for now. I get to work on my grilled cheese sandwiches. Everyone eats. The kitchen is left a mess. Toys are scattered throughout the living room just waiting to break someone’s ankle. My wife and I collapse on the couch, avoiding eye contact and avoiding volunteering to clean the kitchen. I could keep going but…you get the picture.

FRUSTRATION = The difference between the two.

Quite an elaborate illustration, I know. But I’m trying to paint the picture of what our expectations can be like versus what life is actually like…what we observe. (DISCLAIMER: In no way was that illustration indicative of my actual life. It’s either not true at all, or highly exaggerated…or spot on. The jury’s still out.)

Antonio Banderas says it best,

“Expectation is the mother of all frustration.”

The fact of the matter is this: In life, we often have expectations that go unmet, and we’re often frustrated because of it.

But we don’t HAVE to be.

Read the complete story here.

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6 Points To Develop Your Social Skills

social_people

 

Social skills are arguably the most important set of abilities we can have. Having great social skills help you meet interesting people, get that job you want, progress further in your career and relationships. But aren’t some people just naturally blessed with good social skills and easy smooth conversation?

But lack of good social skills can make life lonely, causing anxiety and depression. We get depressed and anxious when we don’t meet our fundamental human needs. And the need to socialize, to connect with others is fundamental. We all need social contact. But it’s a trap to assume that you either have social skills or you don’t.

Sure, some people find it easier to naturally relax around people, talk and listen confidently. But like any set of skills, social skills can be learned, honed and developed by anyone. And social skills training are a vital part of building confidence.

But what are social skills? I’ve made a list here of some of the most important:

1) The ability to stay calm in social situations

Regardless of how many social skills you have; if you’re anxious then your brain won’t work properly. It’s always harder to think and speak clearly when we become agitated. So calming down is vital. But relaxing in social situations helps in another way too.

If your body and face give the unconscious message that you’re nervous, it will be more difficult for others to relax with you making harder for you to build rapport with them. This article on how to control your emotions may help you: How to Control Your Emotions

People make a huge mistake though when they assume that gaining good social skills is just about starting to speak well. Take a look at the next skill:

2) Listening skills: The art of connection

When you had dinner with Gladstone, you were left feeling that he was the most charming person you had ever met. But after dinner with Disraeli, you felt that you were the wittiest, the most intelligent, the most charming person.

Dr Warren Bennis PhD, University of California

There is little more attractive and seductive than being truly listened to. Good listening skills include:

Making ‘I’m listening’ noises – ‘Uh-huh’, ‘really?’, ‘oh yes?’ etc.
Feeding back what you’ve heard – “So he went to the dentist? What happened?”
Referring back to others’ comments later on – “You know how you were saying earlier…”
Physical stillness, eye contact and attentiveness while the other person is talking.
To listen well to others you need to develop real interest in them.
3) Empathy with and interest in others’ situations

A major part of social anxiety is self consciousness, which is greatly alleviated by focusing strongly on someone else. A fascination (even if forced at first) with another’s conversation not only increases your comfort levels, it makes them feel interesting. I never worry what I’m going to talk about because I know I can get other people to talk.

The best social situations are the ones in which you actually forget about yourself and become focused on what is going on and other people. A major social skill is being able to focus outward. Take a look at this how to overcome shyness article: How to Stop Being Shy

4) Knowing how to build rapport

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Rapport is a state of understanding or connection that occurs in a good social interaction. It says basically “I am like you, we understand each other”. Rapport occurs on an unconscious level, and when it happens between two people you can see it because, the language, speech patterns, body movement and posture of the two people seem to mirror and match.

Rapport is an unconscious process, but it can be increased as part of social skills training. Practice the following:

Body posture ‘mirroring’, or movement ‘matching’. When you are within someone match their body posture and expressions. Don’t mimic too closely this is supposed to have an unconscious effect.
Reflecting back language and speech, including rate, volume, tone, and words.
Feeding back what you have heard.
Think about building rapport and you’ll feel naturally more socially confident as you’ll be focusing outward.
5) Knowing how, when and how much to talk about yourself – ‘self disclosure’

Talking about yourself too much and too early can be a major turn-off for the other party in conversation. Good initial small-talk is often characterized by discussion of subjects not personal to either party, or by an exchanging of personal views in a balanced way. Immediately describing your deepest desires and darkest fears to a stranger may freak them out.

However, as conversations and relationships progress, disclosing personal facts (small, non-emotional ones first!) leads to a feeling of getting to know each other. Now lets look at the importance of how your eyes communicate.

6) Look into their eyes and smile

Source: www.easyreadsystem.com
Source: www.easyreadsystem.com

If you don’t look at someone when you are talking or listening to them, they’ll feel:

You are ignoring them
You are untrustworthy
You don’t like the look of them (!)
This doesn’t mean you have to stare at them. Too much eye contact too early on in a relationship can be unsettling too.

Research on attractiveness has shown (not surprisingly) that smiling whilst looking directly at someone makes you appear much more attractive (1)

Having great social skills will enhance your life. Speaking clearly (see how to speak clearly) and gaining the confidence to speak in front of people (see also public speaking techniques) will mean that talking to new people and relaxing with friends old and new will be a breeze.

Don’t lament not being naturally confident or socially able; rather, instead, seek to enhance your social skills for a better life.

Mark Tyrrell, the author of this article, has also created a set of hypnosis downloads to help build social confidence. Hypnosis is extremely effective in increasing social comfort as it allows you to experience the social situation without actually being there. This allows you to relax and rehearse new social skills so they become natural in the situation itself. Practice makes perfect.

As posted in : http://www.self-confidence.co.uk/

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20 Things the Most Respected Bosses Do Every Day

 

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Think about the best boss you’ve ever known. Here are 20 things I’ll bet he or she never stopped doing.

Think about the best boss you’ve ever had.

Maybe you’re fortunate, and we’re talking about the person you call your boss today. Maybe it’s someone you recall fondly from years ago. (Maybe you don’t have a boss–good for you!–but I’ll bet you’ve had one at some time in the past.)

Regardless of who this person is, I’m confident I can describe him or her. That’s because highly respected bosses often have a lot in common with one another. Here are 20 of the key things they do almost every day.

Bonus content: 9 Things Great Leaders Say Every Day (free infographic)

1. They share their vision.
The most important thing a leader can do is provide his or her team with a goal that is worth their time. Granted, the boss doesn’t always get to set the agenda, but a great one will advocate for something worthy, and ensure that he communicates it effectively and often.

2. They develop expertise.
What’s more annoying than working for a boss who doesn’t actually understand the job, and whose authority vests entirely in the job title? The boss doesn’t have to be the number-one expert in every fact of the job–that might be impossible–but he or she had to be competent at all levels.

3. They respect people’s time.
Great bosses have little tolerance for boring meetings, mandatory fun, and making others wait unnecessarily. They also avoid long-windedness when shorter remarks will do.

4. They set priorities.
When you try to focus on everything, you’re not focusing on anything. A smart boss understands that, and realizes that lack of focus can easily metastasize when your lack of priorities means the team isn’t moving in the right direction together.

5. They share information.
Some bosses parcel out information like misers, often because they’re afraid that if their team had all the facts, they might not be able to lead. There are legitimate reasons to control the timing of information sharing, but overall the more transparent a boss can be, the more respect the team will ultimately have for him or her.

6. They make decisions.
Decisiveness. Super important. Enough said.

7. They offer praise.
People wonder how they’re doing. Great bosses let them know, and they’re especially vocal and public about it when they’re doing well.

8. They demonstrate empathy.
Great bosses are able to see things through other people’s eyes, especially their employees’. Of course this doesn’t mean that they are pushovers, but it does mean that they’re concerned about their team on multiple levels.

9. They offer thanks.
Building a culture of gratitude starts at the top. If the boss doesn’t take time to offer thanks to those around him or her, why would we expect that anyone else would?

10. They pull everyone together.
You might have heard the phrase “gung ho.” Reportedly, it derives from a World War II saying that combined two Chinese words meaning “work” and “together.” A great boss recognizes the talents of members of his or her team, and strives to lead in a way that lets everyone maximize their effectiveness together.

11. They ask smart questions.
They double-check assumptions in a non-annoying but thorough way that sends the message that they’re on top of things. They aren’t willing to accept that things should be done a certain way just because that’s how they’ve been done in he past.

12. They have respect for people’s lives.
They also recognize that people are just that–people. Work has to be a priority, but that doesn’t mean it’s the only thing in their lives. They recognize that their employees have spouses, children, friends they need to care for, not to mention outside interests and ambitions.

13. They hire thoughtfully.
There’s a saying: personnel is policy. In fact, this should arguably be the first item on the list. A leader’s most important role is sometimes about assembling a team of great people–and, just as important, avoiding letting toxic people join.

14. They accept blame.
Ethical people accept blame for their failings. Maybe they don’t dwell on it, but they accept it. Great bosses go a step further, accepting the collective blame when the team comes up short, and then guiding everyone to move forward.

15. They have a sense of humor.
Life is hilarious. Great bosses don’t have to be cutups, but they do have to have a sense of humor. They recognize that the crisis of today is the joke of tomorrow.

16. They communicate effectively.
No mumbling, no backpedaling. Great bosses find the words to explain what they mean–and they back up what they say.

17. They model ethical behavior.
It’s often true that more progress is made when we seek forgiveness than when we seek permission. However, there are rules, social norms, and basic decency. Great bosses strive to uphold them.

18. They celebrate wins.
Nobody likes a boss who thinks the only reward for great work should be more of the same. Great bosses look for milestones to celebrate–whether that means a 15-second recognition or a full-blown party.

19. They strive for excellence.
Because really, who wants to work for someone who strives simply to be adequate?

20. They make more leaders.
Great leaders don’t just make happy followers–they inspire more leaders with their examples. Just as important: They’re thrilled, not threatened, when members of their teams go on to even bigger and better things in life.

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5 Aspects of Emotional Intelligence Required for Effective Leadership

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“The ability to control my emotions and actions sets me apart from other men.” — Navy SEAL Creed

 

Emotional intelligence is widely known to be a key component of effective leadership. The ability to be perceptively in tune with yourself and your emotions, as well as having sound situational awareness can be a powerful tool for leading a team. The act of knowing, understanding, and responding to emotions, overcoming stress in the moment, and being aware of how your words and actions affect others, is described as emotional intelligence. Emotional intelligence for leadership can consist of these five attributes: self-awareness, self-management, empathy, relationship management, and effective communication.

As a Navy SEAL veteran, entrepreneur, motivational speaker, and leader of one of the fastest growing digital marketing agencies in the country, I have experienced many emotions and become very aware of how those emotions can have a positive or negative effect on my ability to inspire and lead a team. Many individuals try to shut off their feelings, but as much as we distort, deny, and bury our emotions and memories, we can’t ever eliminate them.

You can learn to be emotionally independent and gain the attributes that allow you to have emotional intelligence by connecting to core emotions, accepting them, and being aware of how they affect your decisions and actions.

Being able to relate behaviors and challenges of emotional intelligence on workplace performance is an immense advantage in building an exceptional team. One of the most common factors that leads to retention issues is communication deficiencies that create disengagement and doubt.

A leader lacking in emotional intelligence is not able to effectively gauge the needs, wants and expectations of those they lead. Leaders who react from their emotions without filtering them can create mistrust amongst their staff and can seriously jeopardize their working relationships. Reacting with erratic emotions can be detrimental to overall culture, attitudes and positive feelings toward the company and the mission. Good leaders must be self-aware and understand how their verbal and non-verbal communication can affect the team.

To help understand the emotional intelligence competencies required for effective leadership, I would recommend determining where you stand on the below elements.

Self-Assessment: This can be defined as having the ability to recognize one’s own emotions, strengths, weaknesses, values and drivers and understanding their impact on others.

Without reflection we cannot truly understand who we are, why we make certain decisions, what we are good at, and where we fall short. In order to reach your maximum potential, you must be confident in who you are, understanding the good with the bad. Those that have a strong understanding of who they are and what they want to work on, can improve themselves on a regular basis.

Self-regulation: Also known as discipline. This involves controlling or redirecting our disruptive emotions and adapting to change circumstances in order to keep the team moving in a positive direction.

Leaders can’t afford to lose their cool. Being calm is contagious, as is panic. When you take on a leadership role you can no longer afford to panic when things get stressful. When you stay calm and positive you can think and communicate more clearly with your team.

Empathy and Compassion: Empathy is the ability to put yourself in someone else’s shoes and understand how they may feel or react to a certain situation. When one has empathy, the capacity to feel compassion is open. The emotion that we feel in response to suffering that motivates a desire to help.

The more we can relate to others, the better we will become at understanding what motivates or upsets them.

Relationship Management: You can’t make deep connections with others if you’re distracted. Many of us have families, other obligations, and a crazy to-do list, but building and maintaining healthy and productive relationships is essential to one’s ability to gain higher emotional intelligence.

You must have the ability to communicate effectively and properly manage relationships in order to move a team of people in a desired direction.

Effective Communication: In the SEAL teams you have to do three things flawlessly to be an effective operator and team member: Move, shoot, and communicate. Communication being of the utmost importance. Studies show that effective communication is 7% the words we say and 93% tone and body language.

Misunderstandings and lack of communication are usually the basis of problems between most people. Failing to communicate effectively in a workplace leads to frustration, bitterness, and confusion among employees. Effective communication can eliminate obstacles and encourage stronger workplace relationships. When employees know their role within a company and understand how they benefit the overall direction and vision, there is a sense of value and accomplishment. Good communication results in alignment and a shared sense of purpose.

Emotional intelligence is a powerful tool critical for exceeding goals, improving critical work relationships, and creating a healthy, productive workplace and organizational culture.

Originally posted on inc.com

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11 Foods to Avoid When Trying to Lose Weight

The foods you eat can have a major effect on your weight.

Some foods, like full-fat yogurt, coconut oil and eggs, help with weight loss (1, 2, 3).

Other foods, especially processed and refined products, can make you gain weight.

Woman With Mouthful of Chips

Here are 11 foods to avoid when you’re trying to lose weight.

1. French Fries and Potato Chips

Whole potatoes are healthy and filling, but french fries and potato chips are not. They are very high in calories, and it’s easy to eat way too many of them.

In observational studies, consuming French fries and potato chips has been linked to weight gain (4, 5).

One study even found that potato chips may contribute to more weight gain per serving than any other food (5).

What’s more, baked, roasted or fried potatoes may contain cancer-causing substances called acrylamides. Therefore, it’s best to eat plain, boiled potatoes (6, 7).

Bottom Line: French fries and potato chips are unhealthy and fattening. On the other hand, whole, boiled potatoes are very healthy and help fill you up.

2. Sugary Drinks

Glasses With Soda and Ice Cubes

Sugar-sweetened beverages, like soda, are one of the unhealthiest foods on the planet.

They are strongly associated with weight gain and can have disastrous health effects when consumed in excess (8, 9, 10, 11).

Even though sugary drinks contain a lot of calories, your brain doesn’t register them like solid food (12).

Liquid sugar calories don’t make you feel full, and you won’t eat less food to compensate. Instead, you end up adding these calories on top of your normal intake.

If you are serious about losing weight, consider giving up sugary drinks completely.

Bottom Line: Sugary drinks can negatively affect your weight and general health. If weight loss is your goal, then giving up soda and similar drinks may have a big impact.

3. White Bread

Bread

White bread is highly refined and often contains a lot of added sugar.

It is high on the glycemic index and can spike your blood sugar levels (13).

One study of 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% greater risk of weight gain and obesity (14).

Fortunately, there are many healthy alternatives to conventional wheat bread. One is Ezekiel bread, which is probably the healthiest bread on the market.

However, keep in mind that all wheat breads do contain gluten. Some other options include oopsie bread, cornbread and almond flour bread.

Bottom Line: White bread is made from very fine flour, and can spike your blood sugar levels and lead to overeating. However, there are many other types of bread you can eat.

4. Candy Bars

Brunette Crying Over a Candy Bar

Candy bars are extremely unhealthy. They pack a lot of added sugar, added oils and refined flour into a small package.

Candy bars are high in calories and low in nutrients. An average-sized candy bar covered in chocolate can contain around 200–300 calories, and extra-large bars may contain even more (15).

Unfortunately, you can find candy bars everywhere. They are even strategically placed in stores in order to tempt consumers into buying them impulsively.

If you are craving a snack, eat a piece of fruit or a handful of nuts instead.

Bottom Line: Candy bars consist of unhealthy ingredients like sugar, refined flour and added oils. They are high in calories, but not very filling.

5. Most Fruit Juices

Orange Juice

Most fruit juices you find at the supermarket have very little in common with whole fruit.

Fruit juices are highly processed and loaded with sugar.

In fact, they can contain just as much sugar and calories as soda, if not more (16).

Also, fruit juice usually has no fiber and doesn’t require chewing.

This means that a glass of orange juice won’t have the same effects on fullness as an orange, making it easy to consume large quantities in a short amount of time (17).

Stay away from fruit juice and eat whole fruit instead.

Bottom Line: Fruit juice is high in calories and added sugar, but usually contains no fiber. It is best to stick to whole fruit.

6. Pastries, Cookies and Cakes

Chocolate Chip Cookies

Pastries, cookies and cakes are packed with unhealthy ingredients like added sugar and refined flour.

They may also contain artificial trans fats, which are very harmful and linked to many diseases (18).

Pastries, cookies and cakes are not very satisfying, and you will likely become hungry very quickly after eating these high-calorie, low-nutrient foods.

If you’re craving something sweet, reach for a piece of dark chocolate instead.

Bottom Line: Pastries, cookies and cakes often contain large amounts of added sugar, refined flour and sometimes trans fat. These foods are high in calories but not very filling.

7. Some Types of Alcohol (Especially Beer)

Glass of Beer

Alcohol provides more calories than carbs and protein, or about 7 calories per gram.

However, the evidence for alcohol and weight gain is not clear (19).

Drinking alcohol in moderation seems to be fine and is actually linked to reduced weight gain. Heavy drinking, on the other hand, is associated with increased weight gain (20, 21).

The type of alcohol also matters. Beer can cause weight gain, but drinking wine in moderation may actually be beneficial (19, 22).

Bottom Line: If you are trying to lose weight, you may want to consider cutting back on alcohol or skipping it altogether. Wine in small amounts seems to be fine.

8. Ice Cream

Ice Cream

Ice cream is incredibly delicious, but very unhealthy. It is high in calories, and most types are loaded with sugar.

A small portion of ice cream is fine every now and then, but the problem is that it’s very easy to consume massive amounts in one sitting.

Consider making your own ice cream, using less sugar and healthier ingredients like full-fat yogurt and fruit.

Also, serve yourself a small portion and put the ice cream away so that you won’t end up eating too much.

Bottom Line: Store-bought ice cream is high in sugar, and homemade ice cream is a better alternative. Remember to be mindful of portions, as it’s very easy to eat too much ice cream.

9. Pizza

Cringing Woman Saying No To Pizza

Pizza is a very popular fast food. However, commercially made pizzas also happen to be very unhealthy.

They’re extremely high in calories and often contain unhealthy ingredients like highly refined flour and processed meat.

If you want to enjoy a slice of pizza, try making one at home using healthier ingredients. Homemade pizza sauce is also healthier, since supermarket varieties can contain lots of sugar.

Another option is to look for a pizza place that makes healthier pizzas.

Bottom Line: Commercial pizzas are often made from highly refined and processed ingredients. A homemade pizza with healthier ingredients is a much better option.

10. High-Calorie Coffee Drinks

Frappuccino

Coffee contains several biologically active substances, most importantly caffeine.

These chemicals can boost your metabolism and increase fat burning, at least in the short term (23, 24).

However, the negative effects of adding unhealthy ingredients like artificial cream and sugar outweigh these positive effects.

High-calorie coffee drinks are actually no better than soda. They’re loaded with empty calories that can equal a whole meal.

If you like coffee, it’s best to stick to plain, black coffee when trying to lose weight. Adding a little cream or milk is fine too. Just avoid adding sugar, high-calorie creamers and other unhealthy ingredients.

Bottom Line: Plain, black coffee can be very healthy and help you burn fat. However, high-calorie coffee drinks that contain artificial ingredients are very unhealthy and fattening.

11. Foods High in Added Sugar

Granola Bars

Added sugar is probably the worst thing in the modern diet. Excess amounts have been linked to some of the most serious diseases in the world today (25, 26, 27).

Foods high in added sugar usually provide tons of empty calories, but are not very filling.

Examples of foods that may contain massive amounts of added sugar include sugary breakfast cereals, granola bars and low-fat, flavored yogurt.

You should be especially careful when selecting “low-fat” or “fat-free” foods, as manufacturers often add lots of sugar to make up for the flavor that’s lost when the fat is removed.

Bottom Line: Added sugar is one of the unhealthiest ingredients in the modern diet. Many products, such as low-fat and fat-free foods, seem healthy but are loaded with sugar.

Take Home Message

The worst foods for weight loss are highly processed junk foods. These foods are typically loaded with added sugar, refined wheat and/or added fats.

If you’re not sure if a food is healthy or unhealthy, read the label. However, watch out for the different names for sugar and misleading health claims.

Also, remember to consider the serving sizes. Some healthy foods, like nuts, dried fruit and cheese, are high in calories, and it can be very easy to eat too much.

Originally posted on http://authoritynutrition.com/

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10 Signs that She is Ready to be Your Life Partner

 

Guys, are you in a relationship and wondering if the girl you’re dating is the one person you want to spend your entire life with? Well, check out these 10 hidden traits and if you check more than 6, it’s time to start looking at BTO projects and bind her to you for life as soon as possible. Before it’s too late, yeah?

She’s easily contented
Even if you can’t give her the best in life, she’ll still stick by you through thick and thin because she doesn’t need material stuff to be happy as long as she has you.

She’s selfless
Marriage, even relationships, are all about give-and-take. If she’s not selfless enough to sacrifice and give in occasionally, you know that the relationship won’t end well. After all, there’s only so much you can give in before you get frustrated and decide that enough is enough, right?

She’s strong emotionally
When it comes to starting a family together, both the guy and the girl will face obstacles that seems insurmountable and stresses over practically everything, because it’s an area in life that’s so new to them. If your girl is strong emotionally, both of you can comfort and support each other in times of crisis.

She’s doesn’t spend much
If she still spends on branded bags and chases after the latest trends, you’re going to have a hard time paying the bills, paying off the loans and providing for her. The lesser she spend, the more the both of you have to pay for the necessities.

She can cook passably
Because, hey, it’s expensive to eat out and sometimes, even if you can cook, it’s awesome to have her cooking a meal for you in your own little world, no? And she doesn’t need to be a world-class cook, because whatever she cook, will taste delicious to you. Guys, agree?

She can take care of you
Of course, we’re not saying let her take care of you while you laze around doing nothing. But if your girlfriend is able to take care of you and support you in times of need when you’re dating, you’ll know she’ll be the perfect mother for your children.

She’s independent
A marriage is between two person, and both of you need to toughen up and support the family together. Now, imagine a marriage where instead of the wife and husband sharing troubles together, the man is doing everything while the woman just relax and leave everything to him, which one would you prefer to be?

She’s competitive
She’s going to do the best she can, and in the process, ignite your competitive spirit to do the best you can as well. This way, the both of you can grow together as a couple.

She’s tolerant
If she’s doing great at tolerating your antics when you’re dating, even when you know you’re particularly irritating or being a MCP, then you know she’ll make a good wife. Because after marriage, the things she has to tolerate about you will only increase.

She has got great people skills
Hey, she has to have great people skills because you don’t want to be stuck between your mother and your wife every single time you come home, right?

As posted in goodyfeed.com

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30 Cool Weekend Activities that will cost you little to nothing

 

Are you bored or restless during the weekend? Boredom often prompts people to spend money on distractions. If you’re feeling broke, you run the risk of spending money by going shopping or by going to the movies.

Don’t worry – there are plenty of free and cheap things to do on the weekend with your family and friends. None of them involve spending crazy amounts of money.

30 Free and Fun Weekend Activities

#1: Check out neighborhood or church festivals.

#2: Take your kids to the park. Bring a picnic.

#3: Host a potluck barbeque. Ask everyone to bring a side dish, a drink, or a package of meat or veggies for the grill.

#4: Invite friends over for card games.

#5: Experiment with new recipes or invent one of your own.

#6: Run through the sprinklers.

#7: Dance in your living room – it’s a free workout!

#8: Practice a musical instrument, or jam in the garage with your friends.

#9: Visit your neighborhood garage sales.

#10: Grab the camera, take landscape pictures of your neighborhood, and edit the photos on your computer.

#11: Write a love letter to your spouse! Surprise him or her.

#12: Drive through the countryside to get a breath of fresh, unpolluted air.

#13: Visit a free museum or art gallery with your kids.

#14: Make a collage out of photos in old magazines.

#15: Browse About.com’s pages to learn a new skill – like how to repair cars, how to design websites, or how to sew

#16: Climb trees — just like the old days

#17: Ride your bicycle along local bike trails.

#18: Flip through albums of old family pictures.

#19: Go to a library (or browse the Kindle or Amazon Prime Lending Library) to check out interesting books.

#20: Cut up old clothes and turn scraps into costumes or crafts.

#21: Pamper yourself with an at-home pedicure, facial and deep-conditioning.

#22: Start a stamp collection.

#23: Learn about fascinating topics, like Roman history or world religionsν.

#24: Shoot pool (billiards) at a friend’s home.

#25: Go to a Little League baseball game with the neighborhood kids.

#26: Try out new hairdos.

#27: Organize and tag your Facebook photos.

#28: Play Monopoly or other board games with your family.

#29: Go for a jog.

#30: Volunteer at a local animal shelter, homeless shelter or other charitable organization.

do you have more fun activities? Please comment below 🙂

Originally posted on budgeting.about.com.

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