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The 7 Habits of Highly Resilient People

Rejection is rough, no matter how you slice it. But it’s also an inescapable fact of life, and our ability to deal with failure and rejection has a hand in determining how successful and happy we are.

Think of the people you most admire — many of them didn’t get where they are just by sailing through life without any negative experiences or failures. In the words of Winston Churchill, “It is the courage to continue that counts.” Resilance is knowing how to  bounce back from failure — over and over again.

So how do resilient people differ from those who become paralyzed by every failure and setback?

Here are seven habits of highly resilient people — and ways that you can improve your own ability to cope with challenges. (Source: http://www.huffingtonpost.com/2013/09/02/habits-of-resilient-people_n_3818652.html?utm_hp_ref=healthy-living)

1.) They fully experience both positive and negative emotions. 

Building resilience isn’t about blind optimism. Rather than looking only on the bright side and pushing away negative emotions, resilient people let themselves experience what they’re feeling in any given situation, whether it’s good or bad, according to Positivity author Barbara Fredrickson.

2.) They’re realistically optimistic. 

A recent Taiwan National University study found that adopting an attitude of “realistic optimism,” which combines the positive outlook of optimists with the critical thinking of pessimists, can boost happiness and resilience.

3.) They “reject rejection.” 

Rejection chips away at our self-esteem and confidence, making us fall harder with each subsequent setback or failure. But rejection is inevitable, and coping with it effectively is essential to becoming resilient.

4.) They build strong support systems. 

When you get knocked down hard, it’s important to have the resources to help you get back up again, which includes having people to lean on.

5.) They notice (and appreciate) the little, positive things.

Resilient people are good at tapping into their “positivity ratio.” This means that they notice and appreciate the little joys and victories — which keeps them from feeling like “everything” is going wrong. Her research has shown that a three-to-one ratio of positive to negative experiences is ideal for building resilience and boosting happiness.

6.) They seek out opportunities for growth and learning. 

Those who have mastered the art of resilience know that setbacks and challenges can be our most powerful learning opportunities. Some of the world’s most successful people have been fired from their jobs, and used the experience to learn something about themselves.

7.) They’re endlessly grateful. 

Gratitude is known to boost health and well-being — and those who are thankful may enjoy better physical health and mood than those who focus on hassles and complaints.

After being confined to health-food stores for years, gluten-free foods have become the latest food fad. Gluten-free products are starting to line the shelves at grocery stores, but most people are still in the dark when it comes to the health benefits of a gluten-free diet.

 

People with celiac disease can’t tolerate gluten, not even small amounts. Just 50 milligrams of the protein—about the amount in one small crouton—is enough to cause trouble. In people with celiac disease, gluten in the bloodstream triggers an immune response that damages the lining of the small intestine. This can interfere with the absorption of nutrients from food, cause a host of symptoms, and lead to other problems like osteoporosis, infertility, nerve damage, and seizures.

 

But lately it’s become hip to go gluten-free. People have been switching to gluten-free diets to lose weight, boost energy, treat autism, or generally feel healthier.

 

But there are many health benefits. If you choose to start a gluten-free diet, you are actually eliminating a variety of foods from your diet that are unhealthy. Fried foods would be off limits, because of the breading, and desserts high in sugar and fat would be removed from your diet completely. On a gluten-free diet, you would likely eat more fruits and vegetables, just because they are several food sources that are non-starchy, and almost completely gluten-free.

 

By eating only gluten-free foods, you will also be eliminating unhealthy oils from your diet, as well as unhealthy carbohydrates found in bread products like doughnuts and pastries.

 

Many of the gluten-free foods available are healthy for you, and can also help you lose weight with the right combinations and proportions of other foods. Just keep portion size in mind, and be sure to choose gluten-free starches such as brown rice, sweet potatoes, and quinoa. Just make sure you do research and know the facts before you start any new diet.

 

Thinking of going gluten-free? Here is what you need to know.

 

For more info, visit http://www.mayoclinic.com/health/gluten-free-diet/my01140

 

Or for a list of restaurants with gluten-free options in your area, visit:

http://www.urbanspoon.com/t/17/1/Denver/Gluten-Free-Friendly-restaurants

The Top Fat-Burning FoodsBoost your metabolism

It’s true: Certain foods have a very high thermogenic effect, so you literally scorch calories as you chew. Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your metabolism with these.

Whole grains

Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

Lean meats

Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

Low-fat dairy products

Rich in calcium and vitamin D, these help preserve and build muscle mass—essential for maintaining a robust metabolism.

Green tea

Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.

Lentils

One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metab slows because the body’s not getting what it needs to work efficiently, says Tammy Lakatos Shames, RD, co-author of The Secret to Skinny

Hot peppers

Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers, says Lakatos Shames. “Add as much cayenne or hot sauce as possible to soups, eggs, and meats.”

 

Is a juice cleanse the answer? With the number of celebrity endorsers stating that they maintain their stick thin figures by using a combination of juice cleanses and fasting, the average person may feel like this is the answer to those extra pounds that never seem to come off. But is it?

Juice Cleanses: Fad or Truth?

Juice cleanses involve replacing solid food with juices made from fresh fruits and vegetables for a period of time. This form of detoxification diet is rapidly becoming more and more popular and is often touted as an easy fix.

People have been fasting and cleansing for as long as there have been civilizations, usually for religious regions. Hatha Yoga recommends a few days of fasting per month, where the yogi only consumes very little water while meditating and resting. Juice cleanses have been touted as the health solution due to a large intake of fruit and vegetables and their vitamins and minerals. Keep in mind that the health benefits have not yet been proven.

The Pros

Juice cleanses can help kick start a weight loss plan and encourage healthy eating habits. It is a relatively easy diet because the suggested fruits and vegetables are easy to find, no matter where you live. They are available at the local supermarket.

Many cleanses advocate cutting down on food even before starting the diet and generally put an emphasis on healthy eating. They recommend cutting down on sugar, caffeine and animal products at least two weeks before the fast and gradually moving to a more vegetarian-style diet.

Combining fruits and vegetables ups your antioxidant intake. Since most cleanses recommend using organic fruit, this also reduces the amount of pesticides you consume. Juice cleanses also recommend drinking large amounts of water (6 glasses) per day. The combination of this can keep a person feeling full, which can prevent binging and craving.

The reduced caloric intake (cleanses recommend that you consume the juice gradually throughout the day in 2 to 4 ounce doses) will definitely help you shed pounds. If combined with colon cleanses, you may end up shedding 10 to 15 pounds a week.

The Cons

In some extreme cases, juice cleanses can be accompanied by enemas or colon cleanses to clear out the intestines. Extreme juice cleanses that last for long periods of time can lead to loss of muscle tone due to the lack of protein as well as a marked decrease in metabolic speed. Sudden weight loss can also lead to ketosis, a metabolic imbalance that can lead to fatigue and dizziness.

Individuals who may be trying a juice detox diet for the first time can experience dizziness and fatigue, headaches and sudden acid reflux, especially if too many citrus fruits are consumed during the course of the cleanse. Bad breath is surprisingly another common side effect. If you eat too much solid food too suddenly after a cleanse, the body may “rebound” and you will end up gaining back all those hard earned pounds.

People with health a condition like diabetes should avoid juice cleanses because of the large intake of fructose (simplified sugar). They may, however, reduce the amount of fruit and focus more on vegetables.

Conclusion

Before embarking on any diet, make sure to consult your physician about the type of action you want to take. Be wary of “fad” juice cleanses that tell you to invest your money in miracle juices. Done correctly, a juice fast may be beneficial but it is not for everyone.

Article Source: http://EzineArticles.com/7147676

6 Mind Hacks That Keep Stress In Check (Really!)

Stress is our perception of what’s happening outside of us and the power we give it,” saysLauren E. Miller, author and stress expert.

If you can adopt Miller’s definition of the phenomenon as your own, you may find it possible to reframe your perception of stressful situations and, inevitably, experience less stress overall.

The author of “5 Minutes to Stress Relief,” has compassion for hardship (as a cancer survivor she’s been through a lot of it herself), but believes it’s counterproductive to see yourself as a victim. Rather than letting stress overcome you, Miller insists you must transform it.

Yes — stress is, at times, imminent. It’s “recession-proof … It’s one of those things we, as human beings, wage a war against in the jungle of our mind,” the author told The Huffington Post in an interview. The key to dealing with stress, according to Miller, is knowing that you are in charge. “If you make the conscious choice and stay awake at the gate of your thoughts, then you can adjust your perception of any situation,” she says.

Being in charge may not come naturally, but there are some strategies you can use to show stress who’s boss. Below, find six stress management techniques, all of which can be performed in five minutes or less, that can “literally transform the way you do life.”

Be mindful of how you label things.
“Life happens. You have a thought about it. It’s completely objective until you label it,” Miller explains. The way in which you decide to label a certain event — whether joyful, good, painful or ugly — will determine how your body reacts to it. “Your cells are listening,” she says, meaning it’s your brain that tells your body how to respond to an event. Decide to take a moment before you judge and categorize a situation: It’s your choice to label an experience as something beneficial (because you’ll end up learning from it in the long run), or something strictly painful, that’ll only make you hurt.

Erase and replace.
With the tap of a key, you can delete a typo from your screen. The same goes for a stressful thought. Miller suggests using the word “delete” consciously. Practice saying “delete” aloud. “You can actually shift your attachment, you can sever the power you’re giving to your negative thought that’s defining your reality.”

Use your imagination.
If you feel you simply cannot pull yourself out of a negative situation or mood, turn to your imagination. Picture a time where you felt happy and not stressed, or make up an instance in which you would feel this way (even if it never really happened). Although it sounds too elementary to work, Miller assures us that the technique is gold. “Imagination can shift our attitude and perceptions on the spot,” she explains. “Our conscious mind doesn’t know the difference in terms of real and imagination.” So if you can just conjure something calm in the midst of chaos, you’ll begin to experience calm.

Look at your life as a movie.
You’re the director — you get to decide which events become catastrophe, and which don’t make the cut. This is a practice that involves stepping away. “Be the watcher rather than the reactor,” Miller instructs. Look at a stressful moment as if it’s on screen — imagine the scene that initially caused you to feel stressed, and imagine your reaction to it. There’s a lot you can do with this power. You can add props (have the people who are making you feel threatened wear clown costumes, for example). You can make the aggressive characters in your life physically smaller, and decide that your voice is louder than all of the supporting actors of your life’s movie. Looking at a problem from this angle will remind you that you’re in control.

Revisit what’s valuable.
Write down seven things you value most in life. It’ll help put things into perspective, Miller explains. She says to put this list on a “big, fat sticky note, or even make it your screensaver.” This list will remind you time and again that people are more valuable than things. This is your “big picture” doctrine.

Stop by a graveyard.
Admittedly, this sounds more than a bit morbid, but visiting a graveyard — whether literally or figuratively — can help you reframe a stressful situation. Ask yourself, “Would I want to be worrying about this from my deathbed?” and consider the choice you would have wished you made at the end of your life. Taking an “aerial view from your death bed,” as Miller puts it, might help you dig up some wisdom. Miller says when you’re overwhelmed with life, you can experience tunnel vision — “you’re giving too much power to something that’s non-essential.”

Source: http://www.huffingtonpost.com/2013/07/16/stress-relief-tips-get-out-of-your-head_n_3562190.html?utm_hp_ref=healthy-living

Why Am I So Tired? 3 Possible Causes of Fatigue

Do you feel tired all the time? Lots of people do. It’s a sign of our overbooked times.

Getting your energy back could be simpler than you think. Start by seeing if you can relate to the top three reasons for feeling drained.

The most common reasons for feeling tired are about daily habits.

1. What you eat. Reaching for caffeine and sugar can backfire, leaving you more fatigued as your blood sugar levels fluctuate wildly. Instead, go for a balanced, healthy diet replete with fruits, vegetables, and lean protein. “Most people feel like they’re less tired if they eat a healthy diet,” says J. Fred Ralston Jr., MD, past president of the American College of Physicians. “Eating healthy also means you’ll carry less weight, and obesity is a big contributor to fatigue.

2. How much you sleep. You saw this one coming, right? Many people don’t get enough sleep. If you’re one of them, avoid caffeine and alcohol in the hours just before bedtime, turn off the TV before bed, and keep your bedroom quiet and restful.

3. How much you exercise. This is the biggie, Ralston says. His favorite prescription for plain old tiredness is regular, vigorous exercise. Finish at least three hours before bedtime, so you have time to wind down.

If you think that exercise would just make you more tired, there’s good news: Exercise breeds energy. Almost all the studies that have looked at this question have found the same thing: Sedentary people who start exercising feel much less fatigue than those who stay idle. It’s one of those surprising truths: move more and you’ll get more energy.

Ralston recommends getting 40 minutes of exercise at least four days a week, to get you going.

Do that, and a month from now, you should notice some improvement. Keep with it for three to six months more, and you should feel much better.

If you follow your exercise prescription for at least a month — and you’re also making enough time for sleep — and you’re still feeling lousy, look into other causes, Ralston advises.

Source: http://women.webmd.com/guide/why-so-tired-10-causes-fatigue

Eat This, Not That: Healthy Summer Snack IdeasIt’s easy to overindulge and gain weight during the summer months. Avoid undoing all of your hard work spent getting your body ready for warmer weather by enjoying lighter versions of your favorite summertime snacks. These great-tasting alternatives are just as delicious, and will help maintain your waistline.

 

Enjoy This: Pop Chips

Not This: Stacy’s Pita Chips

 

Pop Chips: Serving Size: 23 chips, 120 calories, 4 grams of fat, 0 grams of saturated fat, 18 grams of carbs, 1 gram of fiber, 2 grams of protein, 190 milligrams of sodium

Stacy’s Pita Chips: Serving size: 14 chips, 130 calories, 5 grams of fat, 0.5 grams of saturated fat, 19 grams of carbs, 2 grams of fiber, 3 grams of protein, 140 milligrams of sodium

Enjoy This: Skinny Cow Fudge Bar

Not This: Häagen-Dazs Coffee Low Fat Frozen Yogurt

 

Skinny Cow: Serving Size: 1 bar, 100 calories, 1 gram of fat, 0.5 grams of saturated fat, 22 grams of carbs, 4 grams of fiber, 4 grams of protein, 45 milligrams of sodium

Häagen-Dazs: Serving Size: 1/2 cup, 200 calories, 4.5 grams of fat, 2.5 grams of saturated fat, 31 grams of carbs, 0 grams of fiber, 8 grams of protein, 50 milligrams of sodium

Enjoy This: Tostitos Salsa

Not This: Sabra Hummus

 

Tostitos Salsa: Serving Size: 2 tablespoons, 10 calories, 0 grams of fat, 0 grams of saturated fat, 3 grams of carbs. 0.5 grams of fiber, 0.5 grams of protein, 210 milligrams of sodium

Sabra Hummus: Serving Size: 2 tablespoons, 70 calories, 6 grams of fat, 1 gram of saturated fat, 4 grams of carbs, 1 gram of fiber, 2 grams of protein, 120 milligrams of sodium

Enjoy This: F-Factor Banana Walnut Bar

Not This: Clif Bar Banana Nut Bread

 

F-Factor Banana Walnut Bar: Serving Size: 1 bar, 160 calories, 5 grams of fat, 0.5 grams of saturated fat, 26 grams of carbs, 12 grams of fiber, 3 grams of protein, 25 milligrams of sodium

Clif Bar Banana Nut Bread: Serving Size: 1 bar, 240 calories, 6 grams of fat, 1 gram of saturated fat, 42 grams of carbs, 4 grams of fiber, 9 grams of protein, 180 milligrams of sodium

 

Article Consulted http://magazine.foxnews.com/food-wellness/healthy-summer-snack-alternatives#ixzz2Xz9kixJw

 

The Best Cleansing VegetablesAll vegetables are cleansing, but some have more cleansing qualities than others. Additionally, the way that you consume vegetables can have an affect on its cleansing power.  Incorporate these cleansing vegetables into your diet:

Artichokes are full of fiber – this means that they can be digested very easily.  Artichokes are great to add to entrees, or have as a snack or appetizer with hummus. Peas are another great option to add to a meal that will help your digestion. Have peas as a side dish, or throw some into a soup or salad.

Spinach is full of antioxidants that protect against cancer-causing toxins that could be traveling through your body. When carrots are eaten fresh and raw they aid in regulating blood sugar.

In terms of juices, celery and beet juice are great for cleansing. Celery juice strengthens the heart and adds vitamin and mineral water to your diet. Beet juice strengthens the liver and the kidneys, which are the main organs in charge of cleansing.

Typically, vegetables that are organic, raw, and fresh will stimulate the cleansing process. Keep in mind your digestion is strongest during the day, so that is when raw vegetables should be consumed.  If you are consuming vegetables in the evening, go for a lightly steamed serving. Remember that when vegetables are at their brightest in color, they are the best for you and full of vitamins and nutrients.