Be Kind to Yourself

Happy Being kind to ourselves is one of many things in life that is simple, but not always so easy.  I posted a quote on Facebook last week from Brené Brown along these lines, “Talk to yourself like you would to someone you love,” which got a lot of response.

I’ve been thinking a lot about this important topic for many years, especially in the past few months.  And while I understand the importance and value of being kind toward myself, it isn’t always easy to practice.  However, when we are kind to ourselves, it has a positive impact on every aspect of our lives and on everyone around us.

Check out the video below where I talk about how we can be more kind toward ourselves.  Feel free to leave a comment about how this relates to you and what you do to practice self-kindness (or any questions you have) on my blog.

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Addicted to Sugar? Here’s How You Can Beat Your Cravings

Tarts I’ve been off sugar for three years now. And I’ve shared tips and tricks with millions around the world on how to do so with (relative) ease. But between you and I, I still struggle with cravings. The stuff is gnarly – some say as addictive as cocaine and heroin – and it’s dangled in front of us everywhere we turn. What’s more, we’re actually biologically programmed to binge on it and to be obsessed by it. This is because it’s such a fantastic way for us to get instantly… yes… fat. Back in caveman times, when we needed as much fat as we could get and sugar was very rare (a few bitter berries here and there), this made sense. Today, of course, these cravings land us in dire trouble and we have to fight our cravings.

But I have a secret weapon that I like to use in my own personal war against sugar. It stops cravings in their tracks but also deals with mid-afternoon energy slumps. Ready for it?

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The Case For Lifting Heavy

Crossfit For all of the cardio you’ve logged, all of the creative twists on bodyweight training you’ve tried, all of the yoga, plyometrics and circuit workouts, there’s a staple that might not have always been en vogue, but has never, ever failed to deliver.

“I don’t think people ever ‘left’ this type of training, but the sensations that have come over time have certainly diluted the interest in heavy barbell training,” says Brian Robinson, personal training manager at Equinox 19th Street. “But as more science is released on pure strength, people are realizing the impact of compound movements and the efficiency they provide for strength gains and weight loss.”

In other words: For most of us, bulk is a four-letter word. But to get that lean, strong, sculpted physique, you’d be wise to get heavy. “People are results-driven and without fail, lifting heavy has prevailed in getting them the body and conditioning they desire,” says Annie Tran, a Tier 3+ personal trainer out of New York City’s 19th Street club, who demonstrates her prowess in the video above.

And despite its basic feel, heavy lifting cannot be reduced to simply picking things up and putting them down. The movement patterns are actually as nuanced as other, seemingly more sophisticated and choreographed forms of exercise. Proper technique and execution can mean the difference between injury and health, and it can also have real impact on the gains you make in strength and conditioning as well as in the results you see in the mirror. “For example, a squat, if done correctly, can give the butt that women desire, but if done incorrectly can lead to herniated discs, bad knees and pancake butts. The difference is only about 15-20 degrees in depth,” says Robinson. “The same rules apply to the basic deadlift. You can either look like a brontosaurus — yes, I’m serious — or you can look like a Greek god, with same small degree of difference.”

And the benefits are more than skin deep. Annie Tran turned to heavy lifting after a cycling accident left her with three herniated discs. The practice allowed her to correct imbalances and re-teach her body proper movement patterns. “The human body is a wonder. It’s much smarter than we think,” says Tran. “Without exercising and lifting heavy weights, my body would condition and protect itself from being injured again — instilling all the unwanted patterns it had learned after the accident. Correcting movement patterns and instilling them with heavy lifting has allowed my body to move without reluctance for over five years. It doesn’t get better than that.”

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12 Ways To Quit Sugar (Or At Least Cut Down)

Sugar Sugar is 2014’s bogeyman, having been blamed by leading doctors and experts as being the main driver behind diabetes, heart disease and rising levels of obesity.

Although discussion is underway as to how damaging it can be and what are acceptable levels of sugar intake, here are 12 helpful steps from nutritional therapist Cassandra Burns from Nutri Centre.

Portion control

Aim for foods that have a low glycaemic load, as their impact on blood sugar level is minimal and you’ll be less likely to experience blood glucose highs and lows that will have you reaching for the cookie jar. Make sure each meal includes protein, non-starchy vegetables and unrefined carbohydrates.Limit sweet tasting veg (parsnips, potato and carrots) and opt for green veg like broccoli and spinach, ideally making up half your plate. Good protein (lean turkey, eggs, fish, beans) are digested slowly and make you feel fuller for longer, carbs should be wholegrain varieties for the same reason.

Don’t skip breakfast

If we don’t have breakfast, often by 11am or midday, we become hungry and crave sugar, as our blood sugar levels drop too low. Try two poached eggs on a slice of wholemeal bread with some rocket leaves or a pot of sugar-free yoghurt with nuts and berries.

Quit sugar, not snacks 

A healthy snack between meals can help while you’re giving up sugar, as it stops your sugar levels dropping too low, which can cause sweet cravings. Good examples include: two oatcakes topped with a tablespoon of humous or guacamole or cottage cheese and half an avocado. Avoid bananas and grapes and opt for berries as they are naturally low in sugar.

Limit alcohol 

Alcohol raises blood sugar, but being a liquid, it is even more quickly absorbed into the bloodstream than sugar. Alcohol also contains more calories than sugar: 7 calories per gram versus 4 calories per gram!

Alcohol binges are a classic way to set up a cycle of cravings for sugary, stodgy foods the day after. Stick to one small to medium glass of wine with a meal once or twice a week.

Look after your gut

Overgrowth of unhelpful yeasts in the gut, such as candida, can contribute to, or exacerbate sugar cravings. Ironically, eating sugar and high-starch foods makes the candida overgrowth worse, so we become stuck in a catch-22 situation.

To help solve this, try taking a high-strength, good quality probiotic supplement such as ProVen’s Adult Probiotic 25 Billion loaded with friendly bacteria.

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People Who Enjoy Life Actually Age Better, Study Shows

Older Women 2Love life and it will love you back, a new study says.

A British study found that older adults who enjoy life also enjoy better physical abilities as they age. Researchers at University College London spent eight years following nearly 3,200 men and women aged 60 and over in England to monitor their physical function and assess their enjoyment of life. Participants were asked to assess their contentment, by rating their agreement with the following statements, on a four-point scale:

    • I enjoy the things that I do.
    • I enjoy being in the company of others.
    • On balance, I look back on my life with a sense of happiness.
    • I feel full of energy these days.

The researchers also interviewed the subjects to find out if they had any physical impairments when performing simple daily activities like getting dressed and also measure their walking speed.

“The study shows that older people who are happier and enjoy life more show slower declines in physical function as they age,” researcher Andrew Steptoe said in a release. “They are less likely to develop impairments….and their walking speed declines at a lower rate than those who enjoy life less.”

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