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Nutrition differs from diet, they are two sides of a coin. Nutrition and diet are two basic factors that everyone needs to understand and recognize the difference.
Nutrition is defined as the process by which an animal or plant takes in and utilizes food substances. Nutrition is also defined as food that our bodies need to consume daily for optimal function.
A balanced nutrition is crucial at all stages of life. Ranging from a young age, proper nutrition is essential for growth and development and as we age, proper nutrition is required for energy, detoxification and anti-aging. Nutrition improves the immune systems, builds up the muscle, aids weight loss and enhances vitality.
Diet on the other hand refers to food a person habitually consumes; an overall food intake either good or bad choices.
A balanced diet is one that fulfils all nutritional needs. Humans need a certain amount of calories and nutrients to stay healthy. A balanced diet provides all essential nutrients a person requires without going over the recommended daily calorie intake. A balanced diet helps people get the nutrients and calories needed, by avoiding junk or foods without nutritional values.
What a balanced nutrition and diet should comprise;
- 30% protein
- 40% complex carbohydrate
- 30% essential healthy fat [ideally omega-3 fatty acids]
- 2-4 liters of water
- Proper nutrition and diet should as well consist of vitamins, minerals, phytonutrients and antioxidants. A few ideal food choices include: dark leafy greens, whole grains, sweet potatoes, raw nuts, seeds, salmon, berries, oats and avocado.
“Nutrition is the only remedy that brings full recovery and can be used with any treatment. Remember, food is our best medicine”-BERNARD JENSEN.
FUNDAMENTALS OF A HEALTHY NUTRITION AND DIET
An essential balance of the basic components of a healthy nutrition and diet is however required to sustain the body. However, eliminating certain categories of food from meals might not be necessary but rather selecting the healthiest option from each category is crucial.
Below are 5 fundamental components of a healthy nutrition and diet:
1-PROTEIN: Protein is an essential component of a healthy diet, it is a macro nutrient essential for building muscle mass. Proteins are commonly found in animal products, and also present in other sources like nuts and legumes. Chemically, protein is composed of amino acids, which are organic compounds and are made up of carbon, hydrogen, nitrogen and oxygen.
Amino acids are building blocks of proteins, and proteins are the building blocks of muscle mass-National Institute of Health – [NIH] However, too much protein consumption can be harmful to people associated with kidney diseases. Research shows that high-quality protein consumption is needed as we age. Adequate absorption of animal products and a variety of plant-based sources of protein daily, gives the body essential nutrients
2-FAT: Dietary fats are essential for body energy and as well supports cell growth. It protects body organs and helps keep the body warm. Fat helps in absorbing nutrients and produces important hormones.
However, not all fat is the same. Bad fat can wreck a diet and increase the risk of contracting certain diseases. Good fat protects the brain and heart. Healthy fats such as OMEGA -3 is vital to the physical and emotional health. Including more healthy fats in diets helps improve mood, boosts well-being and also trims the waistline. The bad fats raises bad cholesterol [LDC] levels in the blood, while healthy fats can lower bad cholesterol levels and are beneficial when consumed in a diet. There are however 9 calories in every gram of fat, regardless of what type it is.
3-CARBOHYDRATE: Carbohydrate also known as carbs, is another essential component of a healthy diet. Carbs are one of the body’s main sources of energy.
In a healthy diet, most sources should come from complex, unrefined carbs such as vegetables, whole grains and fruits rather than sugars and unrefined carbs. Reduced consumption on white bread, pastries, starches and sugar can prevent rapid spikes in blood sugar and fluctuation in mood and energy.
Carbohydrates play several roles in living organisms such as energy transportation, and are also structural components of plants and insects. Carbohydrate derivatives are involved in reproduction, immune system, development of diseases and blood clotting. One gram of carbohydrate contains approximately 4 kilocalories, consisting of carbon, hydrogen and oxygen atoms. Simple carbohydrates increase the risk of obesity. Carbohydrates are needed for good health. Natural sources of carbohydrates such as fruits, vegetables, legumes, whole grains and some cereals contain essential vitamins, minerals, fiber and key phytonutrient.
4-CALCIUM: Calcium is an essential component of a healthy diet. However inadequate addition of calcium in diet contributes to anxiety, depression and sleep difficulties. Regardless of the age and gender, it is vital to include calcium-rich foods in diets, reducing diets that depletes calcium and getting enough magnesium and vitamin D&K to help calcium function effectively.
Adequate proportion of calcium in diets, helps build and maintain strong bones and teeth, and as well important for other physical functions such as muscle control and blood circulation. Calcium is not made in the body, it is absorbed from food consumed. Inadequate calcium in diets, causes removal of calcium from where it is stored up in the bones, this causes bone weakness overtime and may lead to osteoporosis, which is a disorder in which bones become very fragile. Adequate consumption of diet rich in calcium such as, milk, yogurt, cheese, leafy greens, beans and okra enhances a healthy body. Excessive consumption of calcium leads to kidney stone disease, stroke and heart attack.
5-FIBER: Dietary fiber is made up of indigestible parts or compounds of plants, which passes relatively through the stomach and intestines. High consumption of dietary fiber such as grains, fruit, vegetables, nuts and beans aids healthy living and as well lowers the risk of contracting heart diseases, stroke and diabetes. Dietary fiber intake enhances the skin and helps in weight loss. The main function of fiber is to keep the digestive system healthy, inadequate consumption of dietary fiber leads to disorders such as constipation, irritable bowel syndrome, diverticulitis and heart diseases.
All these components are essential for a healthy nutrition and diet, and must be consumed in an appropriate portion. This boosts and enhances the immune system, aids weight loss and management.
Eating food rich in healthy nutrition and diet enhances a healthy living, hence, you are what you eat.
Ever heard of the new street slang “Try Dey enjoy, problem no Dey finish”?. Well, it simply means live your best life in the moment because life will always bring more struggles to tackle. Everything you need to live your best life is on the other side of your anxiety. Anxiety is a feeling of worry or unease. An anxious person constantly worries and fears the outcome of the present and the latter. The truth is, everybody is anxious and nobody has all the answers. The earlier you understand that you have no control over how life goes, the better you get over yourself , move on and start to live your best life.
Anxiety weighs you down, it’s steals you away from the moment. Anxiety creates more problems than there already is. You can’t sit somewhere all day and wait for your challenges and struggles to be over before doing other things in life. There’s more to life and more to explore than wallowing in struggles. Life is difficult? Yes. Does problems ever end? No. What do you need to do? Live your best life.
we are here for a good time, not a long time, so make every minute count.
-Dawna Walter
I know you are thinking, how do I live my best life when I have all these challenges? Well it’s easy;
7 ways to live your best life
1. Choose your passion: It is important to define your passion. know what drives you, what makes you happy and most especially what you enjoy doing. Life becomes less difficult when you define your passion. There’s no better way to be truly fulfilled or live your best life than choosing your passion and exploring your passion. Have you found your passion? Click here to read on how to define your passion.
plant your garden and decorate your own soul, instead of waiting for someone else to bring you flowers. -Joe Luis Borges
2. Do not seek validation: Seeking validation is going to other people to tell you what you are doing with your life at the moment is valid. Seeking validation is a wrong approach to being able to live your best life. It creates unnecessary pressure and distractions. You do not need people to tell you how to run your life. It is your life and your decisions. Seeking validation is simply you escaping from being accountable for your life decisions. The reality is, you must be accountable for your life decisions and work on whatever needs to be changed by yourself and on your own.
3. Manage opinions: People’s opinions will always come your way. It is up to you to objectively manage people’s opinions of you. Filter their opinions; pick what you are already self aware of and what is generally beneficial to everyone. Do not let people’s opinion get to you or run your life. Click here to read more.
4. Learn from disappointments: Instead of wallowing in disappointments and getting depressed. Why not see disappointments as lessons and stumbling blocks that can be turned into a ladder to success. Make your disappointment a lesson to victory.
5. Work smarter: I know the phase goes as work smart not hard. In reality, you need to work hard to work smart. I’m not suggesting you over work yourself. I’m only encouraging you to give your work your best. Give room for new ideas. Think better and do better. Click here to read on how to work smarter.
6. Take a break: Breaks are very essential to well being and functionality. Always take breaks from work. Spend time with family and friends. Take your personal time for self care and grooming. Have fun in your way and relax.
7. Be yourself: Always be yourself. You find true and genuine peace when you are yourself. No stress. No pressure. No need to impress anyone. Just be yourself.
You can’t live your life for other people. You have got to do what is right for you even if it hurts some people you love.
-Nicholas Sparks
With about 195 countries in the world, over 7 billion people and over 6 thousand languages being spoken,there are so many fun facts that make the world a very interesting place filled with fascinating people and with unlimited access to the internet, there is a lot of fun facts that people should know.
In Nepal for instance, they have giant bees that measure up to 1.1 inches and they produce a special type of honey that can make someone hallucinate and in Nebraska, there is a town called Monowi with a population of one. The only resident is a woman who is the mayor, bartender and the librarian, imagine how stressful that must be. There are so many fun facts about the world and life in general, here are 9 random, yet interesting ones that you might need to know. Enjoy!
FUN FACTS
DOORKNOBS
Copper containing metals like brass have been proven to be antibacterial properties. Brass or copper containing metals disinfect themselves and this is called the oligodynamic effect and it is as a result of the metal ions in brass and other copper containing metals having a toxic effect on viruses, molds, spores and other living cells. Typically unvarnished doorknobs disinfect themselves in about 8 hours while door knobs made of steel or glass (non self-cleaning surfaces) could be a hotbed for bacteria with different kinds of micro-organisms surviving for over a month. So it is advisable to use copper containing metals like brass for your doorknobs and knockers.
BALCONIES
Did you know that the present day balconies that are in most houses have a Shakespearean nickname, they are also called ‘Juliet balconies’ and they are named after Shakespeare’s Juliet in the play Romeo and Juliet was courted by Romeo while on the balcony.
CLEANING
Did you know that cleaning stainless steel surfaces like the stove tops with metal scouring pads or abrasive cleaners will only damage it? Although it is believed that stainless steel is durable, this is not completely true because the usage of metal scouring pads and other abrasive cleaners will damage these surfaces as time goes by. Also a fun fact, in any household or hotel, the dirtiest item is the television remote control, so be safe to always sanitize them every time you come across them.
PLANETS
The haumea planet was discovered in 2004 by a team headed by Mike brown. According to Wikipedia, Haumea’s mass is about one third of that of Pluto. It is probably the third-largest known trans-Neptunian object, after Eris and Pluto.
ULTRACREPIDARIAN
Tongue twisting right? This is just a polite word for impolite people. This word is for people that are presumptuous and offer opinions or advice beyond their sphere of knowledge. In our Nigerian way we call them ITKs (I Too Know). So next time you encounter someone like that, you know exactly what word qualifies them.
SORRY (NOT ALLOWED)
In 2009, Canada passed an apology act because Canadians used the word ‘sorry’ way too much. Canadians are known to be polite and overly apologetic and the key objective of the act was to reduce the concern about the legal implication of making an apology. The apology legislation provides that an apology does not constitute an admission of fault or liability, it must not be taken into consideration in determining liability or fault and it is not admissible as an evidence of liability. This legislation has been adopted by most of Canadian provinces with the exception of Yukon and Quebec.
PROPRIOCEPTION
The five known senses are smell, touch, taste, hearing and sight however there is a sixth sense and it is called proprioception and it refers to the ability of the body to perceive its position in space. Proprioception is the sense that allows you eat even in the dark, it is proprioception that enables a person close their eyes and touch their nose with their finger.
EIGENGRAU
When you close your eyes and open them in a dark place, the color you see has a name and it is called eigengrau. It is the German name for intrinsic gray and it is also known eigenlicht.
TAKING DRUGS
When antibiotics are prescribed for a patient, it is best advised by physicians to finish the prescription as opposed to stopping when he/she is feeling better. This is not just a fun fact but also a healthy one as the practice of stopping the antibiotics before its completion has been believed that the bacteria will develop a resistance for the antibiotics and that will most likely result in a relapse.
Bonus fun fact: Did you know that our planet Earth is the only planet not named after a Roman or Greek god or goddess, however it is associated with terra mater which is gaea in Greek mythology.
No matter how knowledgeable you are, there are bound to be more interesting fun facts that you’re yet to learn. The above list is not comprehensive enough and there are many more fun facts to be learnt. It will be a fun pastime for the weekend.
Mental health is one of the crucial aspect of health, however majority take no cognizance.
The Medical definition of mental states that, “it relates to the total emotional and intellectual response of an individual to external reality. “Health, on the other hand is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”-World Health Organization [WHO].
The cogent terms having been considered, mental health according to the World Health Organization [WHO] “is a state of well-being in which the individual realizes his or her own abilities, can cope with normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community”.
Everyone, including celebrities ,athletes, political leaders, artists and medical practitioners have various mental struggles and insights. Psychological coping mechanisms and strategies can be imbibed to ensure a healthy mental lifestyle. Coping mechanisms are strategies people often use in the face of stress and trauma to help manage painful or difficult emotions. Taking care of your mental health helps you enjoy life, cope with problems and as well offers a feeling of well-being and inner strength.
However, as every plant has its own requirements to grow, so do people. But before you heal, ask yourself if you are willing to give up the things that made you sick, as this is the first step to living a healthy mental life.
TIPS TO MAINTAINING A HEALTHY MENTAL STATUS
You owe yourself the love you so freely give to other people, therefore take care of your mental status. Below are healthy coping strategies to imbibe:
IDENTIFY THE STRESSORS: Mental health management starts with identifying the sources of stress. Mental health problems don’t define who you are, they are something you experience.
“You walk in the rain and feel the rain, but importantly you are not the rain” -Matt Halg.
When life gets blurry, adjust your focus. Until you accept responsibility for the stressors, your stress level remains out of your control. To identify your true sources of stress, look closely at your habits, attitude and excuses. Your true sources of stress aren’t always obvious and it’s all too easy to overlook your own stress-inducing thoughts feelings and behaviors.
Accept your feelings, cry if need be and imbibe a coping strategy that works well for you. A stress journal can help identify the regular stressors in your life, while brainstorming about them works well for others. Whichever suits you, keep track of your stressors. However, do remember you have no control over stressors, but you are in charge of your reactions.
SEEK HEALTHY COUNSEL:” You are more precious to this world than you will ever know”-Lili Rhinehart.
Deep conversations with the right people are priceless, you don’t have to struggle in silence. Talking about a stressful event with a supportive person can be an effective way to manage stress. Avoid burying your head in the sand, tackle problems face on, and express your feelings. If you let out your worries and stresses often, you will realize that they are manageable. If you wait before seeking help, it can be harder to make changes and break patterns, as it could have a knock-on effect leading to secondary problems.
Therefore, seek “Healthy Counsels” from friends, clergy or professionals, as you are important as anyone else. There are however Cognitive Behavioral Therapy[CBT] you can undergo to control your stressors .CBT doesn’t involve handing over the reins to someone else, as you and the therapist will work together to ensure you stay in control at all times. Online CBT is a good way to begin, with no waiting list.
SELF CARE & DEVELOPMENT: People spend so much time trying to take care of every other thing, neglecting themselves,forgetting the fact that you can’t serve from an empty vessel. Be addicted to bettering yourself, invest more in yourself, take care of your physical appearance and hygiene, educate yourself, address your recurring toxic thoughts, deal with your insecurities and learn to be happy on your own, you glow from the inside when you do. (Diastat) Everything starts with how you feel about yourself, “It is not selfish, it is self-care.”
MAINTAIN A POSITIVE BOUNDARY: You can only control the positive space around you, because you become what you surround yourself with. Energy is contagious, choose carefully as your environment becomes you. The people you surround yourself with affects your life success and downfalls, they create who you are. Life becomes easier when negative people are kicked out.
TAKE A BREAK/VACATION: Doing your best does not mean working yourself to the point of mental breakdown. Take a break, go on vacation, and take some rest. While doing this, you need to remember, you aren’t wasting the day, you are doing exactly what you need, ”recovering”, as this helps to get more accomplishments, reduce stress and enhance concentration. However, having a breakdown doesn’t mean you are weak, it means you have been strong for too long, give yourself some “me time”.
CREATE A CALM DOWN ROUTE: Train your mind to be calm in every situation. Take proper care of your mind.
Here are some calm down tips:
Listen to music
Play with a pet
A hug from a loved one
Talking out
Activities and Exercises
Meditation and Yoga
Aromatherapy
MAKE REALISTIC DECISIONS: Focus on your own voice, it’s the only one that matters. Learn to make realistic decisions and stick with them. Most problems we face are either because, we act without thinking or we think without acting. Make realistic plans and work towards achieving them.
In conclusion, stay in a healthy mental environment, seek no validation from people, and believe in yourself as the greatest fear in the world is the opinions of others. Your mental health is your responsibility.
Remember, the happiest people are not those who have the best things, but those who enjoy life make the most of what they have.
Self management is one of the top life skills. It is the ability to
control or regulate oneself physically, mentally, emotionally
… Ever wondered why you can’t seem to get things done? Or
have you ever gotten so tired of doing anything that you are
tempted to give up on it all? Well, that may be because you
lack self management skills. People with strong self-
management skills are always prepared, pay attention, follow
directions, allow others to speak without interruption, assertive
and work independently with focus. Self management is about
making a choice to do more than you need to. It is a great life
skill that contributes to one’s life and work. Learn more
“Self-management has several components that come together
to bring about perceivable change in the personality of an
individual.”
-Dr Prem Jagyasi
There are quite a number of self management skills but the top self management skills are INITIATIVE, ORGANISATION,
PROBLEM SOLVING and ACCOUNTABILITY.
INITIATIVE is being able to work without always being told
what to do. “It means using your head, and having the drive to
achieve. Initiative requires self belief, because you need
resilience and motivation to go out of your way to solve
problems or do things without being reminded or asked.” Being
initiative in a work environment guarantees productivity at
work, it boosts self confidence and triggers a sense of
innovation.
ORGANISATION , if you are organised in life and work, it
means you can plan your time and the things you have to do.
You know what is most important, what should be done first
and what will take the longest. It’s also about being prepared
and having the things you need when you need them. So if you
know you need certain tools or information to complete a task,
you make sure you have them before you begin. Organisation
boosts efficiency and improves your performance and employability.
ACCOUNTABILITY is when you are up to a task. It is
when you can be trusted to execute a plan or task in the most
effective way. Being accountable promotes team spirit and
gives the people around you a sense of confidence in you.
Everyone loves to see you have a positive attitude and can be
relied on to put the effort in when something needs to be
done.
PROBLEM SOLVING is the act of defining a problem;
determining the cause of the problem; identifying, prioritizing,
and selecting alternatives for a solution; and implementing a
solution. Read more.
“All management starts with self management which is the
definition of intentions, actions to be taken and quantifying of
those actions”
-Jullian Pencilliah
5 Self management Tips
It is very important for one to build those self management
skills to live the best of one’s life. One should be able to
regulate one’s behaviors and actions especially in a work
environment. Self management instills values that will always
be useful in everyday life
- Be self disciplined:
Self discipline is your ability to control and motivate yourself.
This isn’t being a robot; functioning according to a stipulated
plan. It is only getting yourself to resist distractions to attain
your goals. Read more on how to be self disciplined.
2. Read voraciously, be informed: Information is key and
knowledge is power. Always read voraciously; a decent quantity
of information. Not just any information but useful information
that can be helpful in life. Be sure to Know a little about
everything.
3. Be productive : Productivity is getting the right thing done at
the right time. Always plan your time and schedule wisely. Do
the most important things first. Check out more on productivity
check out more on productivity here.
4. Allow for self reflection : Self reflection is an evaluation of
oneself. Always allow yourself to understand where you are,
where you want to be, what you need to get to where you
want to be and how to get there.
5. Admit your mistakes: It is okay to make mistakes because
everyone makes mistakes. Nobody is perfect. What is
important is that you admit your mistakes and learn from your
mistakes. The only way to move on and experience growth is
when you learn from your mistakes, work on it and never
make the mistakes again.
Ever heard of “The Bridge to Nowhere”? Sounds strange right? How could a bridge possibly lead to nowhere? It is a bridge located in the city of Choluteca, Honduras. Its Spanish name is Puente Sol Naciente translated to mean Bridge of Rising Sun. The Choluteca Bridge was built between the year 1996 and 1998 by a Japanese company, the Hazama Ando Corporation. It is 484-meter long.
The choluteca bridge was built to withstand the harsh weather conditions that bothered the Central American country of Honduras, since the city is notorious for having terrible hurricanes. In 1998 when the bridge was commissioned, куртка зимняя тактическая Honduras was hit by the hurricane Mitch and as hoped the bridge met the expectations of its constructors.
While the bridge survived the hurricane, the roads which were connected to the bridged were swept away without any possible trace of ever being there, thus, the river Choluteca changed its course. The river paved a new path for itself such that it flowed beside the bridge. With this development, the bridge which was meant to lead to some roads became a bridge over nothing, военные штаны leading to nothing. Thus the Puente Sol Naciente was rendered useless.
Life Lessons To Be Learnt From The Choluteca Bridge.
THE UNEXPECTED WILL ALWAYS HAPPEN.
Even after having great plans and preparing so well, the unexpected always hits so hard. The Choluteca Bridge served its purpose, however, nature took its course. We might not be able control some things but it is important to always be prepared for the unexpected. Invest in profitable ventures, so that when the inevitable occurs, you will not be hit so hard. Check out investment opportunities with CMBank.
NATURE WILL ALWAYS TAKE IT’S COURSE.
“For all of nature’s wonder and beauty, it is also hostile and unpredictable” Liam Neeson
Mother Nature has a mind of her own with her own rules and organizing principles. In trying to tame or control nature, it proves to be a futile effort as it is very unpredictable and likes to spring nasty surprises.
“Drive nature forth by force, she’ll turn and rout the false refinements that would keep her out” Horace, odes.
CHANGE IS CONSTANT AND INEVITABLE
Change is a constant phenomenon. Events change and it is important to adapt to whatever change occurs. The sudden change of the choluteca river’s route has reemphasized the popular saying that change is the only constant in life плитоноска купити. To the river, the bridge was a stumbling block that the hurricane Mitch revealed and this hindrance made the river change its course. As humans we should learn that whatever hindrance we encounter, it shouldn’t be a reason to give up but rather consider a change of course. We should learn to be flexible like the river and understand that the key to survival in the world of today is adaptability. Life is constantly changing, don’t be stagnant.
“Change is painful, but nothing is as painful as staying stuck somewhere you don’t belong” Mandy hale.
LOOK BEFORE YOU LEAP.
Many at times, we come across opportunities that seem flawless. However, it is important to do a thorough research and investigation before you go into any business to avoid “stories that touch”. Perhaps, if a thorough research has been done, the constructors would have suspected that something might go wrong, a better approach would have been found. Thus, before you do that business, ask questions, meet expert in the business. CMB renders seasoned financial advisory services, especially to retirees.
WHEN THE INEVITABLE OCCURS, MOVE, DON’T BE STAGNANT.
The river Choluteca changed its course. It didn’t stop flowing even after the hurricane. It found a new path for itself. When the unexpected hits you, move on, don’t be static.
We hope these lessons are helpful. Check out other important lessons that can be learnt here.
Had an incredibly stressful week and thinking of how to best to relax and cool off? Well, the weekend is upon us and maximizing it to the fullest is important. Despite the pandemic that is affecting the world right now, there are many ways to have fun at home during the weekend whether you are alone or with your family.
How to have a splendid weekend
Read a book: Reading strengthens the brain, builds your vocabulary, reduces stress, alleviates depression, lengthens life span and prepares you for a restful night sleep. Starting a new book or finishing the one you’ve been putting off for while is a good way to enjoy your weekend indoors. Set a reading plan for the weekend and stick to it дропшиппинг украина. You can as well create a reading corner with the perfect lighting, comfy chairs with some snacks.
Watch a movie: Watching movies allows you to relax and relieve stress. It helps you experience different emotions without suffering the real effects. It is a great way to enjoy your weekend indoors by yourself or with your family. The weekend is a perfect time to have that much needed family time with family-friendly movies like Alaadin or Frozen. And if you live alone, you can watch whatever pleases your heart, knock yourself out. Have all the fun you want.
Play games: Playing games improves coordination and team work. It stimulates the mind and boosts creativity. Playing games with your family is another great way to enjoy your weekend and deal with the current inhibitions that the coronavirus has saddled us with. There are many games that can be enjoyed even with kids. Games like Ludo, scrabble, cards, monopoly amongst several others can liven up your weekend.
Do a DIY (Do It Yourself): Enjoying your weekend indoors doesn’t have to be boring. DIYs have so many benefits; it is a less expensive way to decorate, it is another way to learn fun and valuable skills and they can also serve as second source of income. There are so many DIYs on the internet that you can try to do just to spice up your home or your room постільна білизна купити. Think of a DIY project that best suits your abode and get into it, in the end you will have fun and something beautiful to spice up your house.
Do some fun baking/cooking: According to Counselor Nicole Lambert, “Cooking helps mental health in that it can be a creative outlet. It’s a way to channel energy, can be used as a distraction, helps build mastery in a skill, and a way to express emotions through a different medium’’. Cooking/baking is such a fun way to spend your weekend. It is a good way to boost your confidence, save money and bring your family together. Those recipes you have been saving on your phone, this weekend is the best time to put them to use and perfect them. So, you can add them to your meal calendar.
Pamper yourself: There are many ways to pamper yourself at home during the weekend and on a budget; groom yourself by soaking yourself in the bath, engaging in work out exercises and you can do your own makeshift spa day by giving yourself a facial which does not have to be store bought плед купить киев. There are several DIYs relating to face masks for both genders. Also, adequate sleep cannot be overemphasized in pampering yourself.
There is only one life span and you decide how best you want to live, there will always be challenges at different areas but in the midst of the challenges, try to enjoy yourself.
Self esteem is a person’s general sense of their self-worth or value. It basically means the measure with which a person approves or values his or herself. Morris Rosenberg simply described it as a person’s favorable or unfavorable attitude towards themselves.
Different factors contribute to influence our self esteem such as: Genetics, personalities, life experiences, thoughts, age, health, comparing self to others, social circumstances and the reaction of others.
Why is Self Esteem Important?
Self-esteem is very crucial in life as it is one of the determinants of success or failure. It is very important because it influences a person’s life choices. It plays a significant role in one’s motivation in life. Having a high self-esteem can help you navigate through life with a positive attitude and outlook. On the other hand, having a low self esteem might hold you back from achieving to your goals and hinder you from maximizing your potential as you will navigate through life always having the perception that you are not good enough or you don’t have what it takes to succeed both at school or work. Self esteem is also very important for mental health.
A Polish expert in the psychology of confidence said:
‘W życiu ważne jest, aby znaleźć równowagę między pracą a rozrywką. Warto czasem zalogować się Zaloguj się Hotslots, aby nauczyć się zarządzania emocjami i ryzykiem’.
Types of Self Esteem
There are three (3) types of self esteem. They are inflated self esteem, low self-esteem and high self-esteem.
LOW SELF-ESTEEM: People who have low self-esteem, think of themselves as below average. They do not believe in themselves, they do not trust in their abilities, and they do not place value on themselves. Ghostwriter often becomes a silent companion in their journey, helping to articulate their thoughts and express their feelings. Low self-esteem can affect a lot of things in one’s life. Some of the effects of low self-esteem are poor relationships, addiction, depression, and anxiety.
- Poor relationships: Low self-esteem causes poor relationships because of self-doubt and the belief that one is not good enough for anything of value and going to unbelievable lengths to please the wrong people.
- Addiction: People who have low self-esteem mostly tend to use hard drugs and substances to ease the negative feeling they have about themselves. They see the use of hard drugs or alcohol as an escape and thereby exposing themselves to detrimental effects.
- Depression and anxiety: Low self-esteem also causes depression and anxiety which is the feeling of sadness and worry or fear. Low self-esteem brings a lack of confidence that leads to anxiety and intense sadness.
HIGH SELF-ESTEEM: People who have high self-esteem tend to love and accept themselves. They believe in themselves and their abilities. They have the confidence that whatever challenges might come, they will be able to surpass it. Some of the benefits of high self-esteem includes being able to be yourself without the fear of being judged, readiness to accept new challenges, not always searching for approval from other people, readiness to learn new things as you accept that you do not know everything and also take corrective criticism. People who have high self-esteem have enhanced initiatives and pleasant feelings and they are more pleasant to be around.
INFLATED SELF-ESTEEM: People with inflated self-esteem tend to think of themselves as better than other people and are always ready to underestimate others. This is actually a very negative type of self-esteem because it prevents people who have it from forming meaningful and healthy relationships. They always want to be ahead and most times do not mind hurting people to achieve the success they desire, thinking that will bring them happiness.
People with inflated self-esteem do not have the ability to listen to others . Rather, they constantly blame others and undervalue them and also adopt a hostile attitude and behavior toward others. They are always ready to brag to hide their incompetence and they have a great fear of rejection and failure hence the reason they feel the need to camouflage. People like this can change but it has to start with them accepting it. They need to realize that they are humans who are prone to fail and make mistakes.
Generally, self esteem is one of the determinants of excellence in life.
Emotional intelligence (or emotional quotient, “EQ”) is the ability to recognize and effectively manage your emotions and the emotions of others. It is the ability to understand, use, and manage your own emotions in positive ways to relieve stress, communicate effectively, empathize with others, overcome challenges and reduce conflict.
Emotional intelligence is commonly defined by five attributes:
- Self-Awareness: Self-awareness can be defined as the ability to recognize and understand your own emotions. It is the foundational building block of emotional intelligence; since regulating ourselves, having empathy for others rely on identifying and understanding emotion in ourselves.
- Self-Regulation: Self-regulation is one step further to having high EQ. Asides being able to recognize your emotions, you must be able to appropriately express, regulate, and manage them.
- Motivation: People who have high EQs generally possess more intrinsic motivation. In other words, people with high EQ are motivated for internal reasons rather than external rewards like gaining wealth, respect, or fame. Those with high EQs are motivated for their personal reasons and work toward their goals.
- Empathy: Empathy can be defined as the ability to understand and share the feelings of others. It simply means you can see things from their perspective and feel what they feel.
- Social Skills: Finally, social skills are the last piece of the EQ puzzle; these skills are what allow people to interact socially with one another and to successfully navigate social situations. Those with high EQs generally have “higher-than-average” social skills and are able to effectively pursue their goals and get the outcomes they want when interacting with others.
Why is Emotional Intelligence so Important?
It is a common notion that it is not the smartest people who are the most successful or the most fulfilled in life. Intellectual ability or your intelligence quotient (IQ) is not enough on its own to achieve success in life. Yes, your can get you a job, but it’s your EQ that will sustain you through the stress and emotions you would face at work. IQ and EQ co-exist and they complement each other. Emotional intelligence affects five (5) major areas in our life as human beings, they include:
PERFORMANCE AT SCHOOL AND WORK: High emotional intelligence can help you handle the complexities in school or at work place. it will help you manage stress that exude from your job functions and help you have an excellent career or academic. Quite often than none, employers look out to employ people who have high EQs and IQs. thus, for them, EQ is as important as IQ.
PHYSICAL HEALTH: Being unable to manage emotions that comes with stress can lead to grave health issues . It is important for you to manage your emotions in order to avoid stress. Stress if not properly managed, can cause high risk of infertility, heart attack, stroke and a rapid increase in aging process. So, if you desire to have a healthy life, you need to manage your stress.
MENTAL HEALTH: Uncontrolled emotions and stress can also have a negative impact on your mental health and exposes you to anxiety and depression. Not being able to understand and control your emotions could trigger more mental health problems.
RELATIONSHIPS: Understanding and controlling your emotions helps you create, manage and sustain relationships. you are able to understand your feeling and the feelings of others. This creates a smooth communication which will a strong personal and interpersonal relationship.
SOCIAL INTELLIGENCE Being in resonance with your emotions connects to people around the world. Social intelligence helps you reduce stress and helps you to maintain social connection.
Emotional intelligence helps you build stronger relationships, succeed at school and work, and achieve your career and personal goals. It can also help you to connect with your feelings, turn intention into action, and make informed decisions about what matters most to you. To further understand the concept of emotional intelligence, take tests on EQ and learn more on how to improve your EQ, click here
Planning for retirement is something that a lot of people put off until the last minute, however it should not be so as planning for retirement early enough puts you in a great position to retire easy and well. Imagine having a job interview so important to you that you start preparing for it from the moment you know about it. This should be the case when it comes to planning for your retirement. Preparing for retirement starts with thinking about your retirement goals and how long you have to meet them.
Retirement refers to the time of life when one chooses to permanently leave the workforce behind. In Nigeria, the official retirement age is 60 years or if you have worked for 35 years. Preparing for retirement is the task of identifying your retirement income goals and outlining steps to achieve them. Waiting till the dying minute to plan your retirement is something you should avoid.
Tips on how to plan your retirement
To plan your retirement effectively, there are certain things you should do and take note of:
Get professional advice: Educating yourself is a crucial part of planning your retirement. It is important to seek guidance on retirement plans and opportunities.
Savings matter: Planning for retirement without having a savings account for the sole purpose of retirement is not the way to go. It’s a basic requirement for retirement. To understand better the importance of saving, click here
Know your retirement needs: This has a lot to do with individual preferences as it differs from person to person. Also your location plays a role in defining your needs. Retirees in Nigeria have different needs from retirees in other countries. Therefore, you need to know and understand your own retirement needs.
Having a plan for your needs: As your needs differ from another person’s needs, so do the plans to take care of them differ. Check out our Retiree Asset Management Account.
Why should you plan for retirement ?
Planning for retirement early has a lot of benefits that make the life of the retiree easier and enjoyable. These benefits include:
Safeguarding of property and assets: Without a plan for retirement, you may be forced or compelled to liquidate assets to support your lifestyle during retirement. By building a retirement fund, you can secure your assets and property.
Peace of mind: There are many changes in life that may need immediate execution within constricted time frames. Having a plan for retirement makes it easier to accommodate the changes that may occur in life. Preparing ahead will reduce the uncertainty for you and will help you to be mentally free in your later years.
Legacy opportunities: Planning for retirement can also provide benefits to your heirs or favorite charitable causes. Planning for retirement will ensure that all your wishes are fulfilled in the correct manner.
Stages of retirement
There are 3 stages of retirement planning and it’s important to know them so you can know what to do at each stage.
Accumulation stage: This is the time of building assets by saving and investing your money; usually from earned income which you have specifically reserved for retirement. Keep in mind that during your retirement, your ability to afford and maintain the lifestyle of your choice will depend on the money you’ve saved and the investments you’ve made in the accumulation phase.
Planning, preparation and preservation stage: This is the time, ideally 7 to 10 years prior to your retirement date, when your investments need to be reviewed. Next you will evaluate your risk return profile as it applies to your new status of pre-retirement. A detailed analysis of how your money is invested using your retirement ready risk profile is done at this time.
Distribution stage: All these preparations are done to create powerful income distribution that will last for your entire lifetime. This distribution stage starts when your earned income stops and you begin receiving monthly income supplements from your investments and insurance products to meet your monthly cost of living requirements.
Basically, living your best life does not necessarily have to end because you are about to retire. Planning your retirement helps to ensure that even in your older years, you can still live and enjoy your life. To read more about retirement and its advantages, click here