Does it seem mind boggling at times to cipher through the amount of popular press on the subject of sugar? What can you believe? It would seem that powerful lobbyists have suppressed the science for a very long time. However, times are changing and eye-opening scientific studies are revealing some shocking information. [Read more…] about The Science Behind Sugar: Be Aware
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Words have power. They have the capacity to create or destroy. Martin Luther King Jr used his “I Have A Dream” speech to uplift a nation and paint a picture of love, connection and acceptance for humankind. [Read more…] about Become A Fanatic About Words
There is only one you. You’re an original. No two people have the same fingerprints or DNA code. We are individuals born with originality.What we have inside to offer to the world is different from anyone else. The people who know this and express it through their personality and work are some of the most fulfilled people on earth. By taking what’s uniquely theirs, they are true to themselves and not swayed by the opinions or judgments of others. What freedom! And when they use their exclusive gift to serve others, they experience a happiness and joy that’s second to none.
So if we are all born with originality, why do most people settle for being average or being like everyone else instead of sharing their unique talents? After birth, several things happen to take us farther and farther away from what makes us special. Well-meaning people tell us what we should be doing instead of supporting us in what we want to do. If you want to grow up and be a singer, you might be told you don’t have the voice, face or body for it. We believe it and take another path. The other thing that happens is we begin to care what other people think about us. Being liked and not being judged becomes more important than doing what makes us dance inside. So we pursue work and material things that other people think we should have. This only leads to an average life where your dreams die inside of you.
Well, there’s great news. No matter where you are on your journey or career path, you can pivot and begin expressing your talent again. Pick up a paint brush. Grab your guitar. Develop that business idea. It’s not too late. Here are three steps to becoming an original once more.
1. Close your eyes and think about what you can do that no one else can do quite like you can.
2. Share it with a friend and ask them to support you with a goal that expresses your unique gift. If you want to sing, then sing. Pick a song or write one and perform a little each week for your friend.
3. Take action weekly. Find an art class and go every week. No money. No problem. Take a free online class by watching YouTube videos on art.
You are awesome so don’t settle for being average anywhere in your life. Find people who support you, rather than judge. And lastly, be you. You’re one of a kind!
If you want help tapping into your originality, try coaching with 2BeRe-U today.
Be Stronger,
Keith
Opportunity is all around you and it’s constantly knocking. If you don’t see or hear it, it’s because you’re not looking and listening. Trust me, it’s there. The first step in taking advantage of opportunity is recognizing it when it shows up. The next step is taking action with hard work.
The key to being present to opportunity is an open and strong mindset. What does that look like? First, you have a beginners mind versus one of an expert. The latter hears almost everything from the space of “that idea won’t work, I’ve already tried that or that’s not better than what I’m already doing”. They only consider one to two things they can do differently to produce the result they want. But the mind of the beginner is a totally different thing in every way. It is open and coachable. It sees hundreds, if not thousands of possibilities in every opportunity.
This brings us to the next step in running with the opportunities life gives us. The saying goes, “When opportunity knocks, hard work answers the door”. That’s right. It’s not enough to simply see good fortune. You have to do something with it. Take the gift and apply hard work to it and you will realize the full potential of it. For most of my life, I couldn’t swim. Many people offered to help me. I made up excuses all the time of why I couldn’t do it. Then one day, I shifted my mindset and said yes to a teacher. To accomplish my goal of swimming a mile in the ocean, I had to apply hard work. I met with the instructor one hour per week each Friday. Then five other days of the week, I practiced the drills she gave me for an hour each day. The opportunity my coach gave me combined with my hard work produced astounding results. I did more than complete the triathlon swim. I disappeared a fear of water and learned a skill I will have the rest of my life.
Look around you. Who and what are the opportunities you’re ignoring in your life? What are you allowing to distract you? If you want great health, fitness and a toned body, the community that can help you achieve it is probably right in front of your face. Get present to it. If you want to shift careers or grow your business, the mentor who can help you pivot and accomplish your goal is probably already someone you know. Clear your life of distraction so you can partner with them. And once you’ve done these things, commit to the hard work it takes to produce extraordinary results. It will be worth it.
If you want to take your life to the next level, click here to begin one on one coaching with me today.
Be Strong!
Keith
While many meal plans for losing weight focus on restricting calories and giving you a long list on foods not to eat, research is finding that building the list of foods that we can eat, specifically several servings of fruits and vegetables per day is the best strategy for shredding pounds.
The key is to focus on foods that have a low calorie density. So what exactly does this mean? Calorie density is the number of calories in a given weight of food. Low-calorie-dense foods have fewer calories per bite. They also tend to be higher in satiety, which means they are high in water, fiber and nutrients. Bulk is what fills you up, and by eating foods low in calorie density you can avoid hunger.
One of the most common questions that I am asked, in regards to our 2BeRe-U nutritional recommendations are “Why do I need to be careful when it comes to nuts?” While packed with vitamins and heart healthy fats, they are high in calories. For those of us who struggle with portion control and/or emotional eating, nuts may not be a good choice to have in your daily diet. One ounce of almonds (20 to 24) has approximately 164 calories. Having knowledge about calorie density will help you understand why nuts and other calorie dense foods should only be considered in moderation for weight loss goals.
As the scale below shows, it is recommended to avoid or limit those foods over 920 calories/pound. One can easily do this by eating lots of fresh vegetables, salads filled with greens and veggies, a controlled portion of starchy vegetables, intact whole grains and legumes without the addition of salt, sugar, fat and oil.
Principles of Calorie Density
- Don’t starve and don’t stuff yourself. Eating a generous amount of low calorie dense foods will fill you up.
- Sequence meals by starting with an apple, salad or soup. This will help to fill you up.
- Don’t drink your calories. Liquids have little if any satiety so they do not fill you up as much as solid foods of equal calories.
- Dilute out high calorie dense foods by filling 1/2 your plate (by visual volume) with intact whole grains, starchy vegetables and/or legumes and the other half with vegetables.
- Adding vegetables to any dish will always lower the overall calorie density of a meal while adding fat and oil will always raise the overall calorie density of a meal.
- Limit (or avoid) foods that are higher in calorie density (dried fruit, high fat plant foods, processed whole grains, etc.). If you use them, incorporate into meals that are made up of low calorie dense foods and think of them as a condiment to the meal. For example, add a few slices of avocado to a large salad.
By modifying your daily nutrition plan to follow some of the calorie density principles, you will help to ward off hunger pains. Go ahead! Fill your plate — with low calorie dense foods and ENJOY!
Note: Calorie density (more calories per weight) is not the same as nutrient density (more nutrients per calories by weight). You want to aim for lower calorie density, but higher nutrient density.
Amy
One of the most common injuries people experience is to the lower lumbar of the back. Almost anything can trigger it. If a person is sedentary for long periods of time, they can experience low back discomfort. [Read more…] about 3 Exercises For A Strong Lower Back
