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Searching for ways to improve their life, and most of the time personal development is the first stepping-stone. What is personal development? In short, it’s learning to listen to your heart, and realizing that how you react to the world is much more important than what actually happens to you. It’s letting go of limiting beliefs and realizing that you can truly accomplish anything once you set your mind to it. It’s changing your “within” so you can function optimally and prosper better in the world around you.
Recently, many people have begun to realize that they can create wealth by using the principals of personal development in their business opportunities. By opening themselves up to the possibility of creating wealth and opportunity, they attract those circumstances into their life naturally and begin enjoying tremendous success on a financial as well as personal level.
Think about it this way. Years ago, the idea of “starting a business” was not one that was widely accepted. It was “risky” and, while not frowned upon, it definitely wasn’t something the average person considered a viable option. The attitude for most people was that success meant a comfortable job that offered long-term security. You worked hard all your life for someone else, provided for your family, and then retired.
Although there is nothing wrong with this mode of thinking, to say that most people have this view now would be wrong. More and more people today understand that owning their own business and using their creativity to create wealth enables them to live a life they’ve always dreamed about. They don’t want to be “stuck” in one job any longer. They want opportunity to learn and to grow, challenge, and freedom. They want a life that lifts them up instead of making them feel chained and monotonous.
More people than ever are discovering their entrepreneurial spirit, and it’s a number that is constantly growing. Are they using personal development in their businesses to create wealth? Well, of course not all of them are, but you’d be surprised at how many are. The days of personal development being New Age are long gone. People are awakening to the fact that what you focus on is what you create and what you see.
Here’s a good example. Many people think constantly about what they don’t have. They don’t have enough money, they don’t have a nice enough car, and they don’t have a nice enough house. If that’s where you put your attention, then of course that’s all you’re going to see. You won’t really move further past that.
Think about what might happen if you turned inward and started being truly grateful for what you do have, and what you are going to accomplish. Instead of putting your attention on not having enough money, you put your attention on the opportunities to create more wealth in your life. You focus on something that you can do, a positive, instead of not having, which is negative.
And think of the positive energy that transpires if you use your motivation and inspiration to help others realize their dreams. It’s a forward motion that, like a snowball, gets bigger and bigger and bigger the more time passes. The more you focus on the possibilities that exist and on helping others you increase the wealth and abundance that comes into your own life. It’s a magic recipe for success in and of itself.
Take a look at people who are truly happy and successful. Sure, there are plenty of people that are wealthy, but they’re miserable, and conversely, there are plenty of happy people that are broke. If you want to create wealth in all areas and have a joyful life at the same time, then you must turn inward first and then use the principals of personal development in your own life and business. You help yourself, and once you’ve done that you can help lift up others in the same way. It’s a cycle of giving that not only pays off in your business, but you get even more back spiritually knowing that you’re affecting positive change in the world.
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Being a fat loss bootcamp owner and personal trainer in Singapore, I am dead serious about helping people reach their fitness, weight loss, fat burning and muscle gaining goals. As expected, we spend A LOT of time talking about the perfect healthful diet. Diet, more than anything else, affects fat loss and fitness! Even if you were attending boot camp 4 times a week on top of personal training sessions, if your diet was crappy, you would NOT reach your goals.
The idea healthful diet should contain a lot of FIBER. Many people have far too little fiber in their diet for optimal health, particularly if that diet is mostly made up of processed foods.
So, what is fiber?
Fiber is the part of the plants we eat that our digestive enzymes can’t break down into absorbable nutrients. The main forms of fiber are soluble fiber, insoluble fiber and resistant starch. All three forms of fiber are usually labelled as “dietary fiber” on food packaging.
Fiber has an essential part to play in maintaining health and an ideal body weight. For instance, fiber buffers the impact of digested food on blood sugar and insulin levels, reducing the promotion of fat storage. Also, high-fiber foods need more time to chew, so your body has more time to register that you’re full, so you’re less likely to overeat, fills you up longer and has more volume for fewer calories.
Here is a breakdown of the 3 different types of fiber and their health benefits:
1. SOLUBLE FIBER: Soluble fiber becomes a gel when dissolved in water. Most of this will be undigested, but a small amount is fermented and partially broken down in the colon. Health benefits of soluble fiber include:
- slowing down digestion so you can absorb nutrients better – helping to regulate blood sugar levels (great for people naturally intolerant of carbohydrates, diabetics and those with prediabetics conditions) -lowering levels of total cholesterol and LDL cholestorol -encouraging growth of beneficial intestinal bacteria while reducing number of bad bacteira
Sources of soluble fiber include most fruits and vegetables, nuts and seeds, psyllium husks, flaxseeds, barley, dried beans, oat bran and oats.
2. INSOLUBLE FIBER: Insoluble fiber won’t dissolve in water and is not digested any where in the body. It’s mostly made of cellulose (from the cell walls of whatever plant you ate) that leaves the body intact. Health benefits of insoluble fiber include:
- pulling toxins out of the body (very important considering out modern lifestyle and environment) – helping with regular bowel movements =) – helping food move through the gut (one advantage of rapid bowel movements is that it may help minimize our exposure to DNA-damaging chemicals and other toxins in food) – controlling the pH balance in the intestines
3. RESISTANT STARCH: Resistant starch re complex carbohydrates (sugars) that resist digestion and arrive in the colon largely intact. It offers some of the benefits of both soluble and insoluble fiber. An example of a resistant starch is hard bread crust, which resists digestion until it’s in the colon, where it is partially digested by fermentation.
Now for the bottom line – how do we get more fiber in diet?
Here are 4 simple steps!
1. Don’t juice – eat only the whole fruit (apples and oranges etc) or vegetable (carrots). 2. Eat more vegetables! 3. Use a fiber supplement. It’s best to use a gluten-free type of fiber, and switch brands of fiber after week, even if you have no history of gluten sensitivity, as it’s easy for many people to develop gluten sensitivities if stay on the same brand for long (you can alternate between two brands at the end of every week). 4. Eat whole grains instead of refined grains (well, no one should be eating refined grains anyway!)
Enjoy the health benefits of fiber!
Coach Jonathan Wong, is a sought after Singapore personal trainer , fitness author and fitness bootcamp coach who has helped hundreds of clients in Singapore achieve their fitness, fat loss and sports performance goals. Visit his website website for a free 1500 page e-book and constant updates. For all wanting to be lean and sexy, 1 week trials available for his ! Article Source:
When it comes to dieting, far too many people set themselves up for failure before they even begin the process. They literally dread going on their diets and before they start the process are planning their mishaps along the way. Sad to say but true, far too many would be dieters are planning their first Rocky Road mishap while eating their last bowl of Rocky Road before the big event.
I have no idea why we tend to do this to ourselves but it is something I see in dieters everywhere. The far too popular notion is that one must binge on the foods most loved and enjoyed before beginning the dieting process because these things must be completely eliminated in to shed those unwanted pounds. If you are honest with yourself, nothing could be further from the truth. Moderation is simply a concept that many of us are loathe to embrace.
You must change your way of thinking about food and your personal enjoyment of food in for any diet you embrace to be successful. Food isn’t the enemy. And that is something that not enough people really understand. Even the ‘tasty’ foods aren’t the enemy. The enemy is your personal inability to properly portion the foods you eat. The problem is that the vast majority of us eat the wrong foods far more often than we eat the right foods. This is where the problems lie.
Our bodies need the nutrients we are lacking by not eating the five servings of vegetables and three servings of fruit each day that we should consume. Our bodies know that something is missing and we feel hungry or deprived. If we were actually consuming the proper balance of fruits and veggies each day we would find that we were far less likely to feel hungry and desire those foods that aren’t as healthy. This means we would be much more likely to enjoy them in moderation as they should be enjoyed.
Portion control is another problem that we have. We live in a society of “up selling”. Super sized fries and empty calories by the gallon of your favorite cola are offered with almost every fast food meal that can be bought. You must learn to say no to these things and avoid situations in which you may feel tempted to partake in these up sized orders.
To be truly successful when dieting you need to embrace the process as building a healthier you rather than depriving yourself of something. Do not think of your weigh loss plan as something negative but rather a positive force in your life to make changes for the better. When you have negative thoughts do not direct them at your diet. When you feel deprived remind yourself that you are depriving your bones of carrying around that excess weight. Remind yourself that you are depriving your wardrobe of those bulky clothes that are designed to hide the bulges. Remind yourself that you are depriving your body of years of bulges and bringing back the body of your youth.
Do not get so caught up in the dieting process that you forget to enjoy some of the goodies that life has to offer. Watching your weight and counting your calories does not mean that you can never go over your allotment. The goal however is to find balance. If you learn to portion your food correctly, indulge in moderation, and incorporate enjoyable calorie burning activities into your daily routine you may be amazed at the results.
Dieting for weight loss and health is only depriving if you allow it to be. If you cannot control yourself when it comes to indulging then by all means avoid indulging. However, if you can learn to incorporate those small treats into your routine in moderation and burn those extra calories as well, then you should find yourself a much happier and more successful ‘dieter’ than you have ever managed to be in the past.
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As a personal trainer and fitness bootcamp instructor in Singapore, very often I meet people who love their cookies. Even while being absolutely committed to healthy diets designed for weight loss, fat burning and muscle building, they still long for a little dietary indulgance once in a while.
What is the best step to take, when we are sincerely, absolutely, dying for a bite of sweet, warm cookie?
The answer simple: Just bake your own! That’s the BEST way to eat your cookies while on a healthy diet.
Making your own luxurious, sugary pastries and confectionaries beats buyin them by far. Why?
1. VALUE – when you bake your own, you get more joy per calorie, because the fun of making them, especially if you are making them with your friends or family, the good smells that drift out of the hot oven, the feeling of warmth that comes from sharing handmade goodies, become part of your cookie experience. You don’t get to experience all these things when you just pick up pre-made or packaged cookies.
2. QUALITY CONTROL – when you eat home-baked cookies, you eat only cookie and nothing else. When you stuff in packages, your cookie, biscuits etc has stabilizers, preservatives, artficial flavors, bulking agents etc added to it, to give it a longer shelf life and to help the producers save on costs. Granted your ingredients (unless you raise and mill your own flour, harvest and roast your own cocoa beans etc) will have gone through a fair amount of chemical treatment, it would still overall have less added junk than commercial versions. Furthermore, you know for sure that your goodies are made from the best ingredients e.g: real rich, yellow butter, rather than the cheap trans-fat filled butter substitutes commercial bakeries use.
3. ABSOLUTE FRESHNESS – you can pop them right into your mouth the moment they’re done (and cooled off!). Nothing gets fresher than that.
4. INCONVENIENCE – It takes work and time to make your own cakes and pastries, more than just picking them up at the store would, so if you only eat those you make on your own, ten-to-one, you’ll be eating these far less often.
5. AWARENESS – when you make your own cookies or muffins, you see what goes into them. Half a cup of butter. A cup of sugar. 2 cups of white flour. This makes you more aware of the depth of badness baked goods have. This helps us to say “No” to baked goods full of refined sugar, more cleanly, more often.
6. CALORIE CONTROL – I’m NOT an advocator of counting calories, but when it comes to baked goods, you can play around with ingredients to cut the calorie count, e.g. less sugar, some applesauce in place of fats etc. This is tricky though, since baking is all about chemistry and your product might taste quite different (in an unpleasant way) from the “original”. For low calorie baking, it’s best to work with low-cal recipes that’s already been tried and tested by those in the know. (Having said that, in my humble opinion, if you’re indulging – assuming that you only do this once a month – then just indulge!)!)
Baked goods are awesome. If you put one to your face, it smells like heaven, and when you put one into your mouth, it tastes like heaven. Sweet, savory, nutty, chocolate-y , crunchy, chewy, soft, crispy – no matter the texture and taste, cupcakes, pies, puddings, quickbreads and the like – they are all so addictive. My personal fav is brownies with ice cream.
Bake your own – that’s the better indulgence.
Here’s a recipe for some dietary excess:
The Easy Apple Crumble:
CRUST
* 1 cup quick-cooking oats (80g)
* 1 cup all-purpose flour (125g)
* 1 cup packed brown sugar (220g)
* 1/2 teaspoon baking powder (2g)
* 1/2 cup butter, melted (115g)
APPLE FILLING
* 2-3 thinly sliced apples
* Tablespoon of flour
* Squeeze of lemon juice
* 1.5 g of cinnamon
* ¾ tablespoon of vanilla
* ½ cup of sugar
* 1/3 cup of water
DIRECTIONS:
1. Place sliced apples in your baking pan, add rest of the filling ingredients over them and mix it up even with a big spoon. (adjust the amount of sugar and cinnamon as you please) Pour in the water.
2. Mix the oats, flour, brown sugar, baking powder and melted butter together in a big bowl. Make sure there are no big lumps and crumble this mixture evenly over the apples. You can double the amount of crust and put some underneath too.
3. Bake at 175C for 40-50 minutes, until the crust is a nice, crunchy golden brown.
For a peach-banana version, or a banana-peach version, you can use the following list of ingredients:
Banana-Peach version
* 1 medium banana, sliced
* 2/5 tin of peach
* 1g cardamom
* Squeeze of lemon juice
* Custard pudding (any brand from the supermarket will do)
Mix banana and peach and cardamom and lemon juice together. When the mix is in the baking pan, spoon the custard pudding over it. The custard pudding will become a nice, gooey custard sauce when baked.
Coach Jonathan Wong is a highly regarded Singapore personal trainer and performance expert who has helped hundreds of clients in Singapore achieve their fitness, fat burning, weight loss and sports performance goals. He is also a fitness author, fitness boot camp owner and a member of Singapore Men’s Health Advisory Panel. Visit his website and blog for a free 1500 page e-book and constant updates. Article Source: