Are You Making The Best Use of Your Time?

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For some of us, time seems to go by so quickly that we sit and wonder, where did the time go and whether or not we are making the best use of it.

Each person is unique and has to walk their own path and travel their own journey.

This is why it is important to do what motivates you and not live by the standards of others.

Here are some examples of how time can easily be wasted:

  • Doing what appeases others rather than yourself
  • Working a job that you hate
  • Taking on too many projects at the same time
  • Engaging in negative talk

Good use of your time, would be to complete your desired studies and transition to an occupation that will be more rewarding or spending time with family.

Now, if you find that you are making great use of the time that you’re spending on a daily basis then you may be right track.

But, there may be a need for restructuring if you feel as though there just aren’t enough hours in the day for you to do what needs to be done.

Beware of the time stealers that are listed below and evaluate whether you need restructuring.

Minimize Social Media Time

One major contributor to time wasted these days has to do with time spent on social media.  It has literally become societies new way of doodling. 

Popping in and out of different social sites can be a fun way to unwind.  However, it is rarely productive and can be overly stimulating to the brain. 

Try and keep social media to a minimum by choosing a designated time to use it, after that put the phone away so that you can complete other tasks that need your attention.

A great way to maximize your down time would be to get away for a few minutes by taking a stroll or making a list of things you would like to complete for the week.

Get Organized

If it takes you 20 minutes in the morning to find your car keys, then you are not alone. 

Being disorganized and not putting things back in their proper place is a great way to lose unwarranted time.   

Make it a priority to change this habit by organizing important items so that they are readily available to you.

Everything should be in its proper place so that it can easily be located when needed.  It should also be placed back in its designated spot when done.

Take the time to do this to help maximize your day. 

Make Good Use of Travel Time

It’s common to listen to the radio during drive time, however, this is also a great time to listen to an audiobook.

If you need to catch up on studies, learn a new language or enjoy a good book, then listening to an audiobook during travel time is a great way to do it.

A great tip here is to try your local library for audiobooks.  Many of them offer a free app and will let you check out books from your mobile device.

Stop Procrastinating

Procrastination has been defined as an intentional delay of starting or completing a task.

But, putting things off until later or saying that you’ll get to it tomorrow just another way of throwing time away.

We tend to procrastinate when we don’t want to do something or seems overwhelming.

According to Dr. Alexandar Rozental, a clinical psychologist at the Karlinska Institute in Sweden, many people procrastinate because they become anxious about a project, fear failure, or feel that they can’t complete it well.

Those who lack confidence in completing tasks that are more challenging may find it easier to start with smaller tasks to help build confidence, according to Rozental.

Start making a conscious effort to start and finish what needs to be done so that you become efficient daily.

Learn to Say No

If you can fit something into your schedule that doesn’t pull you away from your priorities, then all the better.

But, saying yes to things that don’t help you in your goals can be a huge time waster.

It may please someone else for you to do what they would like, but it does nothing for what you may wish to achieve for the day.

Your time and schedule are a priority, so learn to say no when needed.

Don’t Take on Too Much

Doing too many things at the same time not only contributes to wasted time, it can leave you overwhelmed and stressed.

Prioritizing what needs to be done and possibly delegating certain things to someone else can help you find the time you need to do more productive things.

You may feel as though you want to get everything completed right away.  But, doing too much is a great way to get frustrated and not do it at all.

Instead, prioritize more pertinent things first and either save the rest for later in the week or hand it off to your spouse.

Turn off Notifications

Notifications are distracting and can be a huge time waster.

We tend to stop what we’re doing so we can see who just sent us an email or to check what just happened on twitter.

Often, these notifications are not urgent and can be looked at and answered later.

Instead, pick designated times to catch up on these things such as lunch time and right after winding down for the day.

With a few adjustments, you may find that you have more than enough time to do everything that you need.

Why You Should Let Go of Fear

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“Everything you want is on the other side of fear.” – Jack Canfield

Now, don’t get me wrong, fear is a necessary emotion.  But it should be used when needed and then put away. 

For example, you should be fearful of a hot stove so that you don’t get burned.

And, you shouldn’t stand too close to a ledge, for fear that you may fall.

The truth is, many of us hold on to fear and worry like it’s some sort of security blanket that gives us the ok not to do the things that we really desire.

I could go on, but my point is…many of us are just too accustomed to its convenience in our lives.

We do things like stay at a dead-end job for years on end because we feel that we won’t find another one that will satisfy our needs.

And even though we may be in an unhealthy relationship, we have a fear of being alone or feel that we just don’t deserve to be happy.

So, we stay out of comfort, and fear that we can’t do any better.

Afterall, we already know what we’re dealing with, right?

Often times we fail to take that leap of faith to either salvage what we have or simply move on, out of comfort.

A major contributor to these fearful emotions has to do with our surroundings.  Social media, news media, and negative talk from people who are around us can bring us down and keep us stagnant.

The Power of Letting Go of Fear

It is important to know that living with constant fear can cause disease in the body.

Chronic worry can eventually trigger the body into producing excess cortisol. 

According to Dr. Travis Stork, M.D., from “The Drs.” television show, excessive cortisol can cause high blood pressure, obesity, and lead to type 2 diabetes.

You should also make note that fear is an emotion that is usually linked to the unknown. 

Many times, we are afraid of things that haven’t even happened yet.

Unfortunately, these ill feelings can turn something that can potentially be good for us into something bad, emotionally.

But letting go, moving past it, and pushing through is a great way to start the healing process.

There truly is power in letting go and having the faith to fulfill our desires. 

So why not start living better, being healthier and being stronger?

7 Ways to Free Yourself

1. Pray

Worrying and being fearful of situations in your life leads to stress, anxiety, and more worry and fear.

As we know, this offers no assistance whatsoever to what we may be dealing with.  Instead of casting these types of emotions, pray.

When you pray, be fervent and specific of a positive outcome, no matter what.

Ask for the success of that job promotion, blessings for safe travel over your trip or peace and love in your home.

Regardless to what it is, pray and hand it over to God first.

2. Make The Decision

Decide that you are going to change your situation.  It doesn’t matter if you want to change jobs, write a book, or lose 20 pounds.

This may mean that you need to take a course to sharpen your skills or network with a new set of people to help you in your advancement.

But whatever it is, go ahead and move forward. 

Make the decision to taking the first steps in completing whatever it is that you wish to accomplish, change, or eliminate.

3. Update Your Circle

We’d like to think that the people that are closest to us will be there to celebrate our decisions and help us through our fears of stepping out on faith.  But this is not always the case.

You may find that you need to change your immediate circle if those around you offer discouragement. 

This may be hard to do at first, but necessary.  If growth is what you need, it may be time to stay away from the naysayers.

Instead, surround yourself with people who are in support of what you are trying to accomplish.

Those who are not, really should be kept at a distance regarding your journey.

4. Move In Silence

If you have a goal that you would like to achieve, you may not want to speak about it to anyone that doesn’t have a definite need to know.

Keep in mind that it isn’t necessary to announce to everyone what you are up to.  You’d be surprised at the lengths that others would go to hinder you from your accomplishments.

Also, this offers you the ability to achieve what is needed without unnecessary distractions.  Move in silence and focus on your tasks.

5. Break The Monotony

It is true that we are creatures of habit.  We drive the same routes, hang out with the same people and do the same things day in and day out. 

Maybe its time to shake it up a bit. Do things that encourage and require you to change such as joining a book club or taking up a new sport. 

This can help you ease into changing old habits while forming new ones.

6. Write Out A Plan

Writing out your plans is a great way to log what you wish to achieve.  Having goals written down on paper helps as a guide while giving great perspective.

Completely a task and then marking it off can be rewarding and gives a great sense of accomplishment. 

Going through the plan will aid in keeping you on track and bringing your dreams to life.

7. Learn To Be Uncomfortable

This is probably one of the main reasons why people don’t pursue things that they wish to accomplish.  They will be pulled out of there comfort zone, possibly not succeed, or perhaps come up against some challenges that they don’t like. 

Something to make note of is that doing the same things is very comfortable, but it doesn’t do anything for your personal growth and will keep you in the same spot.

Instead of worrying about what could happen if you don’t achieve your goals, get excited about what could happen if you do.

Remember to push through and never give up on your dreams.

Are You Feeling Wound Up? Try This

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It is very important to invest time into relaxation. Allowing your mind and body to decompress and shake the tension you build up is one of the best ways to improve your quality of life.

And seeing as you are at an age where you definitely deserve some time to relax, this article is going to share tips and suggestions on how to make the most of your personal time.

More specifically, it will share some ideas on how to relax and unwind. 

Entertain A Hobby You Are Passionate About

What do you do that makes you feel good? Perhaps it’s reading or even scrap booking.

Find the thing that puts you at ease and schedule time to do it.

Hobbies like this are a great way to lose yourself and really enjoy the moment.

Essentially, you want to help your mind get distracted with an activity that makes you feel good. Of course, these need to be healthy hobbies that don’t put added strain on your shoulders. 

Meditation and Visualization

The mind and body are so deeply connected that when you dream, your body isn’t able to tell the difference.

This is why you go into a natural type of paralysis during sleep. Otherwise, you’ll be walking around all night long, acting out what you see in your dreams, according to scientific studies.

With meditation and visualization, the point is to stay conscious while going into a dream state. Now, this might sound a little out there.

But after you try it a couple of times, you will quickly realize there is much more to inner-reflection than you think.

In fact, this is a very effective way to relax and decompress without spending a dime.

Also, you don’t always have to get into a meditation pose in order to relax. Given that you learn breathing and visualization with meditation, you can use it throughout the course of the day.

Be More Social and Outgoing

Not everyone likes to hear that they should be going out and socializing more.

For some, just the idea of being in a public places brings about levels of anxiety. But whether you believe it or not, socializing is very good for the soul and relaxation.

Few things in life are better than spending time with close friends. Make sure those friends are people that you truly enjoy. It’s great to engage in mindless fun and conversation.

Because just like you discover different things about yourself, you learn there are different levels of relaxation. In other words, laughing until your stomach is in pain can be considered extreme relaxation. But you won’t know about these levels if you don’t put yourself out there more.

Pick Up Yoga or Pilates

By now you may know that there is a deep connection between your mind and body.

You are aware that being stressed is going to twist your patience until you are in the worst possible mood. This is followed by blinding headaches and muscle pain you can’t really explain, and neither can you seem to get rid of it.

At the end of the day, you have to pay attention to your physical condition. You also want to ensure that you are unwinding properly.

So, it is suggested to consider activities like yoga or Pilates. Even though a full-on cardio session can also help with relaxation, yoga and Pilates are great for keeping the body flexible.

More importantly, you are letting your body work out all the tension in a positive and healthy manner. 

Learn Some Breathing Techniques

You might be very surprised to hear how something as simple as breathing can help you reach a deep state of relaxation. The best part is that you can entertain breathing techniques regardless of where you are.

It doesn’t matter if you are stuck in traffic, sitting at work, or watching a movie, breathing is a discreet and quick way to induce relaxation.

One of the most common techniques includes breathing deeply through your nose and exhaling through your mouth.

Don’t rush it and don’t hold your breath until it gets uncomfortable. Just take your time and enjoy about 10 slow and deep breaths, and you’ll notice an immediate difference.

Make Sure You Get Quality Sleep

What is the first thing you give up when you need more time during the day? That’s right, sleep.

We often go to bed later or wake up sooner. Unfortunately, we’re not doing ourselves any favors for making this sacrifice.

Getting quality sleep is critical if you want to maintain a clear and relaxed state of mind. So, implement a strict sleeping pattern and do your best to stick to it.

It’s never too late to start taking care of yourself. And investing in more relaxation activities in a very stressful world can help to sustain a high-quality life. But it can’t happen if you don’t take action.


Is The Paleo Diet Right For You?

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Have you been considering the Paleo diet?

If you’ve been curious, but aren’t quite ready to make a commitment, then you may want to take a look at what the Paleo diet has to offer.

Now, not every diet is for everyone, but it’s always good to explore a diet such as the Paleo diet just to familiarize yourself.

Fills the Appetite

If you’ve dieted before, then you’ve probably experienced one of the most common complaints that people have.

It’s likely that you’ve eaten the food that the diet allowed you to eat, but still felt hungry afterwards.

If you’ve experienced this before, then you’ll be glad to know that many people find the Paleo diet to be quite satisfying.

The diet suggests that each meal should include 2/3 vegetables, 1/3 protein, a fruit, and a dollop of healthy fats such as avocado. 

The lack of hunger pangs is why so many people have been able to stick to this diet on a long-term basis.

8 Steps To A Better Morning

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It is often said that the way you start your day is the way that you will end it.

And If you’re one of those people that hits the snooze a couple of times, runs late constantly, or just can’t seem to get things going the way that you should in the morning, then you are not alone. 

But it doesn’t end there, the rest of your day may seem cumbersome, you don’t have enough time to get things done… well, you know where we’re going with this one.

In fact, if you’re having a “fly by the seat of your pants kind of morning”, you can almost predict how the rest of the day will progress.

Growing accustomed to bad morning habits can be comfortable and seem as if they are just a part of who you are.  But the good thing is… these bad habits can be changed to good habits just by making a few adjustments.

10 Reasons to Follow a Mediterranean Diet

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The Mediterranean diet has been shown to provide numerous health benefits for the entire body, from your bones to your skin, brain, and everything in between. This is primarily because it focuses on eating plenty of healthy whole grains, legumes, nuts, olive oil, fruits, and vegetables.

 The following are some of the major benefits offered by the Mediterranean diet.

1. Protects Against Type 2 Diabetes

The Mediterranean diet has been compared with several other healthy diets, including low-glycemic index, high-protein, high-fiber, low-carbohydrate, vegan and vegetarian diets.

It was shown in these studies that the Mediterranean diet offered more benefits than the other diets for people who suffered with high blood sugar and diabetics.

According to researchers, the Mediterranean diet is healthy and beneficial diet because it includes foods that are high in fiber like vegetables and fruits and rich in monounsaturated fats.

These foods have been proven to lower cholesterol and blood sugar in diabetics.

It has also been shown to have a positive effect on a person’s insulin sensitivity when saturated fats are replaced with unsaturated fats.

It has also been shown to have a positive effect on a person’s insulin sensitivity when saturated fats are replaced with unsaturated fats.

2. Maintains Heart Health

Compared to the United States, heart disease in Mediterranean countries is much lower.

This is partly due to the diet that is followed by people living in those areas.

The Mediterranean diet has been shown to lower the risks of cardiovascular mortality, and this is mainly due to the positive impacts it has on “bad” cholesterol.

Do This to Eliminate Belly Fat Now

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Getting rid of belly fat can be very challenging. In fact, it seems unfair that extra weight around the midsection is so easy to accumulate.

And getting rid of belly fat can seem nearly impossible if you don’t know what necessary steps to take to eliminate it.

The good thing is… there are natural and healthy ways to lose excess fat surrounding the belly.

But it will take effort and discipline if you want to see results.

The purpose of this article is to offer some advice on where you may want to start.

For those who are interested in following a more natural route, the following options could prove to be very useful.

Starting with just one or two of these suggestions can be a great benefit to achieving a smaller waistline.

Curb Your Sugar

One of the first things you want to look at, if you are struggling with belly fat, is your sugar intake.

Seeing as the body can only convert a certain amount of sugar at a time, eating excess sugar can turn into fat around the mid-section.

Indulging in sugary treats, on a regular basis, may be the reason you are unable to control your belly fat.

You will also want to make a conscious decision to read the labels on foods that you consume because of hidden sugar.

Ideally, sticking to a diet that is full of whole natural foods is a great way to avoid unwanted sugar in the body.

The Importance of Exercise and How to Make It A Daily Routine

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The latest studies show that exercise is extremely important. The more active we are, the more chances to be healthy and fit.

 Apparently, the simple habit of raking a 30-minute brisk walk a day can reduce the risk of cardiovascular disease and of other severe medical conditions.

Unfortunately, most of us find it hard to get up and exercise every single day. We keep postponing this until it becomes too late.

Let’s see a few reasons why we should make exercise our daily routine and how we can do it.

A main benefit of exercising is that it strengthens your muscles. The direct benefit is that your bones and joins will have an easier time at supporting the weight of your body.

If you suffer from back pain, you should find out what are the best workout routines to strengthen your core muscles.

Include these workouts in your daily exercise routine and your pains will alleviate within a few weeks, as your core muscles will become stronger.

The other direct benefit of exercising is the improvement of your fitness level.

Your heart will become stronger, your pulmonary capacity will increase, and your overall shape will improve.

10 Amazing Reasons to Drink Green Smoothies

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I’m often asked if my green smoothies taste bad or if they are easy to stomach.

When the truth is… they’re quite tasty.

For non-smoothie drinkers, the thought of drinking spinach or kale may not sound very appetizing.

But honestly, after you add your fruits and plant-based proteins, you really don’t taste the greens.

You just taste the goods and they truly are good for you.

Smoothies are a wonderful way to get the vitamins and nutrients that fruits and vegetables supply to the body, naturally.

But if you really want to drink a healthy green smoothie that will give you all the benefits of eating the raw vegetables and fruits then you should stay clear of unhealthy ingredients.

1. Great Source of Fiber

Fiber is essential when it comes to a healthy digestive system.  So, when you drink your fruits and vegetables, you get an opportunity to get a substantial amount of fiber as well.

Fruits like bananas, apples and berries are packed with fiber so keeping them in your recipes will give you optimum results in reaching your recommended daily amount.

Also, unlike juicing, blending your fruits and vegetables this way allows you to get the full benefits because the actual fruit is never separated from the juice. 

Reduce Blood Pressure Naturally: 9 Techniques

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You may have heard that high blood pressure is often referred to as the “silent killer”. 

Silent since it may not present any symptoms whatsoever in the beginning.

However, if high blood pressure goes undetected and untreated, it can lead to serious problems such as heart disease, kidney failure, and stroke.

Are you aware that there a several natural techniques that can lower your symptoms?

Now, this doesn’t mean to stop taking medication that has been prescribed to you by your doctor. But rather make some adjustments that can be beneficial to your blood pressure levels as well as your health.

These tips can help to lower your risk for this deadly disease and help to boost your overall well being.

1. Take Natural Supplements

(Make sure to consult a medical professional before adding supplements to your daily routine)

Dr. Adam J. Story, DC, a Californian chiropractor, suggests the following supplements for lowering blood pressure.

  • Magnesium: Eating more fruits and vegetables is a great way to increase magnesium in your diet
  • Calcium: 1500 mg is the suggested amount if you are not getting much calcium daily
  • Potassium: Bananas are a great way to increase potassium  
  • Folic Acid: A B complex vitamin is suggested
  • Co-Enzyme Q-10: Helps the heart as well as blood pressure levels
  • Garlic: Great to add to in foods or in supplement form
  • Fish oil: Wild fish such as Salmon is good or a fish oil supplement
  • Vitamin D: Natural Vitamin D comes from the sun, however this can be found in supplements

2. Lower Stress Levels

Being stressed or feeling stressed out can attribute to high blood pressure and should be avoided when possible.

Because stress levels can creep up on you, recognizing the changes your body goes through is key to recognizing these changes so that you can help to cut down on increased stress.