Sunday, August 23, 2020

7 Practical Basics Of Healthy Eating

 

7 Practical Basics Of Healthy Eating

These 7 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs. It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

1. Base your meals on higher fibre starchy carbohydrates  Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg  It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish  Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish. Oily fish are high in omega-3 fats, which may help prevent heart disease. Oily fish include : salmon ;  trout ; herring; sardines ; pilchards ; mackerel ; Non-oily fish include: haddock ; plaice ; coley ; cod ;  tuna ; skate ; hake

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. Most people should be eating more fish, but there are recommended limits for some types of fish. Find out more about fish and shellfish

4. Cut down on saturated fat and sugar

Saturated fat   You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Saturated fat is found in many foods, such as:  fatty cuts of meat ; sausages ; butter ; hard cheese ; cream ; cakes ; biscuits ; lard ; pies

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat. All types of fat are high in energy, so they should only be eaten in small amounts.

Sugar   Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are found in many foods, such as :  sugary fizzy drinks ; sugary breakfast cereals ; cakes ; biscuits ; pastries and puddings ; sweets and chocolate ; alcoholic drinks ; Food labels can help. Use them to check how much sugar foods contain.

More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar. Get tips on cutting down on sugar in your diet

5. Eat less salt: no more than 6g a day for adults Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

6. Get active and be a healthy weight   As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing. Read more about the benefits of exercise and physical activity guidelines for adults.

Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.Most adults need to lose weight by eating fewer calories. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

Check whether you're a healthy weight by using the BMI healthy weight calculator.Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.Even unsweetened fruit juice and smoothies are high in free sugar.Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass. Remember to drink more fluids during hot weather or while exercising.

 

Resource : http://www.nhs.uk/live-well/eat-well/eight-tips-for-healthy-eating/

 

 

Saturday, May 30, 2020

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Tuesday, March 31, 2020

Lunch Options Help You Stay Full Until Dinner


Lunch Options Help You Stay Full Until Dinner

While they say breakfast is the most important meal of the day, it’s just as important to eat lunch to make sure you can power through your workday, that after-work gym class, or whatever else life throws at you. It’s also imperative that you pick the right foods to fuel your body. Opting for chicken nuggets with a side of fries will satisfy you momentarily, but you’ll wind up consuming too many calories and feeling sluggish. If, on the other hand, you fill your plate with healthy lunch foods, you’ll have a much more successful end to the day.
Give your midday meal a makeover with these healthy lunch options.

1. Broth-based soup

More a category than a specific food, soup is one of the best midday meals you can eat. The key is to opt for broth-based versions. According to Eating Well, these varieties fill you up without weighing you down thanks to high water content. 


If you need some ideas for versions to make at home, check out some simple recipes from Prevention. If you’re eating out, steer clear of creamy soups. Most restaurants offer plenty of healthy options and are happy to answer questions about ingredients. Also, opt for a low sodium soup option if it’s available.

2. Lean protein

Eating plenty of protein helps stave off hunger for hours, but the exact protein you choose is a matter of preference. 


Canned tuna, chicken, and tofu are all good options. If you choose to go with deli meats, be sure to read the label. Some varieties are loaded with sodium and other fillers you probably don’t want to be eating.

3. Whole grains

Steering clear of carbs? You might want to rethink that strategy. Whole grains are among the best foods you can eat. Fiber is a big part of why whole grains are so nutritious.


Today’s Dietitian highlights some of the best choices along with their fiber tallies, including amaranth, barley, and brown rice. These starches are also perfect for lunch because they stand up well to travel much better than refined grains. If you’re a sandwich person, opt for whole-grain bread.

4. Nuts or seeds

Include a bit of fat to give your meal a lot more staying power; opt for nuts or seeds. They’re full of heart-healthy fats and also offer a great crunch to what can otherwise be a meal filled with soft foods. Pumpkin seeds, pistachios, peanuts, walnuts, and almonds are all good choices. 

Also, keep a jar of your favorite nut butter to snack on at your desk. Simply spread it on some whole-wheat toast for a quick meal when you’re short on time. Avocado and olive oil are also great options for adding a healthy dose of fat to your meal.

5. A piece of whole fruit

Fruit is always a smart choice to satisfy your sweet tooth while getting a great dose of nutrition. For example, the USDA’s nutrient database shows one medium apple provides more than 4 grams of fiber and plenty of vitamin C for just 95 calories. 


Going for something whole like an apple or banana is especially smart for lunch because you can easily toss it in your bag without having to worry about making a mess or the need for refrigeration.

6. Beans

There’s no denying healthy foods can be pricey, but beans are still one of the best bargains in the grocery store. When you consider what you’re getting by eating these legumes, they’re an even better deal.


A ½-cup serving of cooked chickpeas is about 50 calories and offers hefty doses of protein, fiber, and iron. Because they’re so sturdy, beans are especially great for those who make their own lunch. Toss some with your favorite grain, some roasted veggies, a simple vinaigrette, and a crumble of goat cheese for a simple and delicious salad.

7. Cruciferous vegetables

Tender lettuces might be the lunch standard, but cruciferous veggies will do a better job of keeping you full for the rest of the day thanks to potent levels of fiber. The USDA’s nutrient database shows one cup of chopped broccoli contains 2.4 grams of fiber. The same site reports one cup of chopped romaine has just one gram. 


While the broccoli also contains nearly three times the amount of calories, it’s still a negligible amount. Unless you’re eating mounds and mounds of veggies every day, this difference won’t impact your diet. Cauliflower, kale, and Brussels sprouts are also great choices from this vegetable family.

Resource : https://www.cheatsheet.com/entertainment/7-youtube-channels-for-beginner-cooks-during-coronavirus-quarantine.html/

Friday, February 7, 2020

How to Pick a Healthy Breakfast: Watch the Cereal



How to Pick a Healthy Breakfast: Watch the Cereal

By Karthik Guduru 

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We are being bombarded with advertisements about breakfast cereals: how they make you slimmer, brainier, more powerful, muscular and some sort of a super being.

What is it all about?

Remember how our mothers chased us to eat breakfast before we ran off to school? And note that mothers are still doing it, despite careers and busy days. It's not surprising because breakfast is the most important meal of the day and it is important that everyone, irrespective of age, eats a healthy breakfast.

Starting your day right

After the night's fast, a nutritious breakfast is just what the doctor ordered. Quite literally. There are many reasons why eating a healthy breakfast is necessary:
It provides the necessary fuel for your body and brain.
A hearty breakfast helps control hunger pangs and the following urge to snack as the day proceeds.
It helps to control weight. So, if you are one of those misinformed ones, who thinks skipping the morning meal will help you reduce weight, be aware that research has shown that it has the exact opposite effect. When you skip breakfast, your body is being misled to think that there are no calories coming in and tends to conserve rather than burn calories. Studies have found that, in such a case, even consuming fewer calories during other meals STILL results in a higher BMI (Body Mass Index).

Breakfast jumpstarts your metabolism and helps you eat fewer calories during the day.

For children, breakfast is of even more importance as theirs are growing bodies with high demands for energy, both mental and physical. After a night's rest, their 'fuel tank' is empty and a good, healthy breakfast is the fuel they need to deal with school and play.

Sugar and spice and all that's nice...

That's not what a good breakfast is made of!

A nutritious breakfast includes whole, unprocessed foods of fruits, vegetables, grains, protein foods, and dairy. Ideally, split your breakfast plate into 3:

1/3 of protein and dairy: the building blocks of life

1/3 of fruits and vegetables: the minerals and vitamins which protect body functions and contribute to immunity

1/3 of complex carbohydrates and essential fats: these are the energy givers that will energise you through the day.

Carbohydrates: the cereal killers?

There is a marked misunderstanding of carbohydrates.
There is a gap of at least 10 to 11 hours between dinner and the next day's breakfast. The body and the brain function when we burn glucose to release energy: this we get from carbohydrates.
At the same time, sugary, ready-made cereals and simple carbohydrates which are high on the glycemic index (GI), cause blood sugar spikes and contribute to overweight.

Quality complex carbohydrates, on the other hand, are low on the GI and are slow to digest: as a result, the release of glucose into the blood is slow and steady.

Going the whole way

Processed foods, especially breakfast cereals are touted as easy-to-make and easier to eat. But they contribute very little or nothing towards nutrition and are often 'empty calories', which contain hidden salt and unhealthy sugars.

Whole breakfast cereals, like whole wheat daliya, poha or millets, are just that- WHOLE. And wholesome too. There are many advantages to making whole grains your source of energy and including them in your breakfast:

Since they are not processed, they contain the bran, germ, and endosperm and retain all the nutrition that Mother Nature has gifted us through them.

As mentioned earlier, they are complex carbohydrates, low on the GI, and do not cause blood sugar spikes. This is a boon, especially to people suffering from diabetes.

They give you a feeling of fullness, and you are less likely to reach for that bag of chips or that bar of chocolate if they are made a part of your breakfast menu.

They are high in fibre and add bulk to stool: this is good for digestion and constipation.

They protect the heart by lowering LDL cholesterol and triglyceride levels and controlling blood pressure.

They are rich in vitamins and essential minerals: their antioxidant properties are additionally beneficial to cardiovascular health and overall protection against disease.

The right breakfast cereals can make a new person out of you: one that is energetic and has the stamina to face the challenges of the day.

What to limit

There are quick-fix breakfasts that have caught the fancy of many. While it may be alright to indulge on that rare occasion, these are best avoided. Processed cereals, white bread, sugary foods like jam, pastries, and doughnuts, and processed meats like sausages and bacon, should be on the omission list. They have little nutritional value and increase the risk of chronic diseases affecting the heart, contribute to high blood sugar levels, may cause strokes and even some kinds of cancer.

Going organic

Get the best benefits from your breakfast cereals: in addition to eating whole grains, make them organic.

Organic breakfast cereals are free of chemicals. In today's agricultural scene, whole breakfast cereals not only have all the ingredients that Mother Nature has created them with, but also some that have been added on by Man. Unfortunately, these are not welcome additions.

The indiscriminate use of chemicals in agriculture as fertilisers and pesticides causes irreparable harm to health and the environment.

The only way to make 'whole' completely 'wholesome', is to take the chemical content out of your breakfast. Get it off your plate! Adopt the organic way of living: save yourself and your planet.

At Terra Greens Organic, we are committed to Mother Nature and the highest standards of chemical-free farming. All our products bear the NOP and NPOP certification of true organic quality.

Independent Blogger, Environmentalist, Organic Food Enthusiast, Organic Products Researcher in Organic breakfast cereals
[http://www.terragreensorganic.com/cereals.html]. Through my Blog's I am looking forward to share my knowledge in organic products, gain new knowledge and share a positive vibe to this world.

Article Source: https://EzineArticles.com/expert/Karthik_Guduru/2129455

Monday, February 3, 2020

How to Become To Be The Bst Of Your “Future Self”



How to Become Your “Future Self”

If you look at your present and future selves as two different people, then your likelihood of making better decisions here and now will improve.

Why is this?  According to research done by Dr. Daniel Gilbert of Harvard, people are really bad at predicting who they will be in the future. The reason is simple: it’s far easier to remember the past than to imagine the future.
Because we don’t take the time to imagine the future, we assume that things will pretty much be the same in ten years as they are now. We even erroneously believe we will be the same person in ten years as we are right now. Gilbert and others call this The End of History Illusion, and what it means is this:
  • We recognize that we’ve gone through some big changes in our past
  • We see our current selves as the finished and evolved version of ourselves
  • We assume that in the future, we will mostly be who we are now
If you look back on who you were ten years ago, you will likely see some differences. You were probably in a different situation. You probably had different goals. You likely had different friends and hobbies. Of course, some of what you were doing is probably still the same as ten years ago.
As people get older, they tend to change less over ten year periods of time.
From age 15 to 25, you’re going to see some big change.
From 25 to 35, you’re likely to see some big changes as well.
But from 35 to 45, the rapidity of change tends to slow down for most people.

Why?

According to research on the Big 5 Factors of personality, as people age, they tend to become less and less open to new experiences. They stop seeking novelty and change. They stop imagining a bigger future. Their past becomes increasingly prevalent in predicting who they are and will be. Their life becomes increasingly routine.

Although routines are good for momentum, over time they are very bad for the brain. The brain thrives on novelty, newness, and challenge. As someone seeking rapid growth and progress in your life, you have to balance these two conflicts. You need routines to move forward, but your routines need to continually involve pushing beyond them. Your routine needs to be continually challenging yourself beyond what you’ve ever done before.
The only way to create confidence is by pursuing what you’ve never done before.
As Dan Sullivan, founder of Strategic Coach, said, “Personal confidence comes from making progress toward goals that are far bigger than your present capabilities.”
So, with that backdrop, it’s time to start imagining a bigger and better future. It’s time to stop attaching yourself so much to the person you think you are. It’s time to let go of the notion that your future self is going to be the same as your present self.
It’s just not true.
Your future self will be a different person regardless of effort and intention. Change is inevitable. Growth is optional. Moreover, as Dr. Gilbert explains, remembering is easier than imagining.
Albert Einstein said that
“Imagination is more important than knowledge.”
So the question is, how much imagination are you willing to create in your life?
The rest of this article will provide five powerful strategies for imagining and creating your desired future:
  • Imagine Who You Want To Be In Three Years
  • Feel, Deeply, What It Would Feel Like To Truly Be That Person
  • Shift As Much In Your Current Life To Reflect Your Future Self
  • Expect Everything, Attach To Nothing
  • Measure The Gain, Not The Gap

Let’s start:

Imagine Who You Want to Be in Three Years

“Your vision of where or who you want to be is the greatest asset you have. Without having a goal it’s difficult to score.”
– Paul Arden
There is a growing body of research in psychology examining the difference between our current and our future selves. What the research shows is that:
  • Your current and future selves are indeed two different people
  • Viewing your future self as a fundamentally different person allows you to think about what they would want
This is where vision comes in.
What is your vision for your future?
How detailed is your vision?
Without having a vision, you will have little meaning in your life. According to the late psychiatrist, Gordon Livingston M.D., humans need three things to be happy:
  • Something to do
  • Someone to love
  • Something to look forward to
If you don’t have something to look forward to, for which are you exerting conscious and daily effort to create, then you cannot have happiness. Without vision, the people perish, the Bible states.
When you create a new vision for your life, you immediately begin to see your whole life in light of that new vision. It becomes the context of your life. Changing the context changes the meaning and possibility.
So, let’s get clear on your vision. According to the business author and expert Cameron Herold, you should have both a personal and professional Vivid Vision.
In this vivid vision, you should not focus on how you’re going to achieve the vision. You simply want to get very, very clear on what you want three years from now.
So, pull out your calendar and put a big X three years in the future.
What does your life look like?
What do you look like?
What does your environment look like?
Who are the main people in your life, and on your team?
What types of clients or people are you working with?
What is the overall experience you’re having?
What does your typical day look like?
How much money are you making?
What is important to you?
Where is your focus?
Remember, your job right now is not to determine how any of this stuff is going to happen. Your first job is simply to get clear on your vision. The more clear your vision is, the more obvious and easy will be the execution.
According to Herold, you should ideally have a five-page vivid vision written down which you begin sharing with EVERYONE!

Why share with everyone?

A few reasons:
  • When you share it with others, they will begin holding you accountable to it
  • Hearing yourself say it will cause you to believe it more - Your thoughts should become words, words should become actions, actions habits, and habits your personality and destiny.
There are mixed science and opinions as to sharing your goals publicly. The question is: if you’re 100% committed to your goals, then why wouldn’t you?
People talk about how publicly sharing goals decreases motivation because you feel like you’ve already achieved something by simply saying it. This argument is a strawman for one important reason: if you’re trying to figure out how motivated you are toward a goal, you probably aren’t committed to it.

Once you get committed to something:
  • Then you stop worrying about what people think about you
  • You begin orienting your entire life and environment to create that thing
  • You stop over-attaching to failures along the way - In other words, you embrace imperfectionism.
So, create your five-page document.
Where will you be in three years from now?
Then, begin sharing it with EVERYONE. Watch what happens. You’ll begin to repel the wrong people from your life and attract the right people.
The question is: are you really ready to do that?
If you’re committed, then the answer must be yes. If you’re not, then stop reading this article.


Feel, Deeply, What It Would Feel Like To Truly Be That Person
“According to research on mental rehearsal, once we immerse ourselves in that scene, changes begin to take place in our brain. Therefore, each time we do this, we’re laying down new neurological tracks (in the present moment) that literally change our brain to look like the brain of our future. In other words, the brain starts to look like the future we want to create has already happened.” – Dr. Joe Dispenza

Once you’ve committed to something, your job is to shift your brain, mindset, and identity to match that future reality.
You do this through
  • Visualization/journaling
  • Environment design, and
  • Courageous action
During your morning meditation/visualization, you want to see your future goals. You want to see yourself where you ideally want to be. This is an important distinction. All goals are not really desired outcomes but desired versions of yourself.
That’s all a goal is: a new you.
Your body is a chemical machine that becomes addicted to and accustomed to various emotional states. Your body then subconsciously acts in ways to reproduce the emotions it has become habituated to.
So, before you know it, you grab your cellphone and are back scrolling the newsfeeds. You didn’t consciously choose to do this. Your body impulsively did it because when you engage in that particular behavior, your body gets the chemicals it has become addicted to.
If you want a new future and new you, then you need new chemicals.

This occurs through:
  • Emotion-based visualization
  • Fresh environments/experiences, and
  • Bold new behaviors
Each of these produces emotions. The new emotions can reset your subconscious normal. You want and need a new normal because your sense of normal is your identity and reality.
Every day, you need to produce the desired emotions of your future self. This is what visualization is all about.
How often do you visualize?
It turns out only 3% of Americans have written goals. Only 1% write their goals down daily. My guess is far far less than 1% have a vivid vision which they share with everyone. Far less than 1% trigger the emotional state of their future self. Far less than 1% courageously pursue their future dreams, right here and now.
Will you?

Shift As Much in Your Current Life to Reflect Your Future Self

“Design crushes willpower.”– Dr. Bj Fogg

Visualization isn’t enough. You need to begin seeing evidence throughout your life that you’re serious about this. One of the most powerful ways to create evidence of your future dreams is to begin investing money in those dreams.
Recently, my friend Draye and I invested $800 to sign up for an Ironman Triathlon in July of 2020. To be honest, I’d only vaguely thought about doing such an event over the years. It wasn’t something I was committed to or really thinking about.
But then, Draye and I were super pumped up after some big stuff happened in our businesses. So we decided to just sign up for an Ironman together.
It’s really interesting what has happened, psychologically, to me in the past two weeks since we made that spontaneous investment. I’ve begun seeing myself complete the Ironman, in my head, much more lately. In other words, the investment triggered a great deal of imagination.
I’ve been thinking about it and visualizing myself doing this Ironman much more. I’ve also begun listening to audiobooks about endurance sports. I’ve been doing way more cardio and changing my diet.
It’s totally shifted everything related to my fitness. But the effects have also spilled over into my other goals. My whole life is becoming more active and excited. My body is changing, as are my behaviors and routines. This is positively impacting my relationship with my kids and my work as a writer and entrepreneur.
When you begin making powerful decisions in your life, you are then enabled to prioritize your life. You can determine who you want in and out. You can determine what success looks like, for you. You can stop playing other people’s games and reset your brain to expect very different and unexpected results.
How much do your current life, environment, and behavior match your desired future?

Expect Everything, Attach to Nothing

“Expect everything and attach to nothing.” – Carrie Campbell

One of the most common platitudes is to lower your expectations so you don’t get hurt.
Why are we so afraid of getting hurt?
According to the Expectancy Theory of Motivation, your expectations play a huge role not only in your motivation but in your results in life. According to the theory, there are three prerequisites to being motivated:
  • You have to actually want the outcome in question
  • You have to have some knowledge or competency as to how to get it
  • You have to believe you can do whatever is involved in achieving that goal
Now, the more evolved you become, the less you are the one to do everything involved. You increase your confidence by teaming-up with other capable people. You increase confidence by making progress.
Often, people fail to make progress and instead procrastinate because they don’t know what to do. They have a goal but have little skill or knowledge. So, the goal becomes a dream unfulfilled.
When you begin taking action toward the dream, investing in that dream, and building a team around you - then you’ll start making progress. This progress will increase anticipation and expectation that you’ll succeed.
It’s your choice, really, if you succeed or fail. It’s up to you how bold and committed you will be. It’s up to you how motivated you will be.
Of course, you’re going to face painful moments. If the future you’re pursuing is boldly bigger and different from your present, then you’re going to fall flat on your face a lot.
It’s going to hurt. You should get used to that.
It’s going to be complex and confusing. You should and can get used to that. It just takes repeated exposure, increased knowledge, commitment, and support.
Lots of self-help writers these days argue you shouldn’t have goals because they make you feel horrible. You feel bad if you fail and you’re disappointed when you succeed.
This is total nonsense. Without purpose, you perish. The problem isn’t goals or expectations. The problem is an emotional attachment to the outcomes you’ll experience along the way.
Get used to pain and failure and nothing can stop you.



Measure the Gain, Not the Gap

“The way to measure your progress is backward against where you started, not against your ideal.” – Dan Sullivan, THE GAIN AND THE GAP

Every 30 or 90 days, a solid practice that Dan Sullivan teaches his entrepreneurs in the Strategic Coach program is to Measure the gain.
Here’s how it works:
Every 30 or 90 days, answer these questions:
  • What were the five biggest wins?
  • What about your current situation gives you the most confidence and excitement?
  • What are the five jumps or wins in the next 30 to 90 days that will create the biggest impact?
That first question may be the most important. It helps you frame your past in a positive way. It helps you selectively attend to the progress you’re making. Most people, regardless of their success, focus on the gap. They only see lack. They only see what they’re not doing well.
Of course, having high expectations can be good for performance. But a relentless insistence that nothing is good enough is also bad for joy and even confidence.
You can keep moving forward in your life while at the same time enjoying the process. In fact, research shows that happiness bolsters motivation and success. Other research on endurance athletes shows that how they feel while performing determines how long they can go. If their jaw is clenched and they feel they are exerting lots of effort, they will burn out faster than those with a loose jaw who feel calm.
This is a picture of the inside cover of my journal. Every 30 days, I complete a new journal. Every time I open my journal to write, I start by looking at this first page.
On this first page are the following questions:
  • Where am I now?
  • What were the wins from the past 90 days?
  • What are the wins from the next 90 days I want?
  • Where do I want to be in three years? (vivid vision)
  • Where do I want to be in one year?
These questions trigger and frame my journal writing. They help me remember what I’m trying to accomplish. They keep me living in the gain all the time.
Life becomes a lot of fun. Success becomes much easier. I become much happier. Are you in the gap or the gain? Are you emotionally attached to outcomes along the way? Are you incessantly negative, despite your success? Is happiness always somewhere in the future, and never here and now
Conclusion Success is a joyful process. Change is a joyful process. Without purpose, you will perish. These five steps will help you achieve your dreams and find joy along the way.
Enjoy. Resource: https://benjaminhardy.com/how-to-become-your-future-self/