Bad Habits: Effective Tips On How to Break Up With Your Bad Habits (Business 2 Community)

Bad Habits: Effective Tips On How to Break Up With Your Bad Habits (Business 2 Community)

Bad Habits: Effective Tips On How to Break Up With Your Bad Habits (Business 2 Community)

Change is hard some say. Some people are so used to old lifestyle or bad habits whether its unhealthy or detrimental to your finance, marriage, career etc that making a healthy-habit change becomes a very difficult mission.

Also Read: Healthy Habits: How To Make Lasting Healthy Habit Change

Chains of habit are too light to be felt until they are too heavy to be broken.

Warren Buffett

Do you feel that some of your habits are holding you back from experiencing the successful life you desire? Your habit may be as small as biting your nails or buying expensive lattes every single day. At the other end of the spectrum, you may want to break free of smoking, extreme anger, excessive eating, or some other detrimental habits. Here are a few tips that can help you put an end to those pesky practice once and for all.

1. Find Your “WHY.” 

Determine why you should stop. Think about how your may be hurting you and/ or others. Is it detrimental to your health? Screwing up your appearance? Putting a dent in your wallet? Does it make you act irrationally? Does it hurt your loved ones? Sit down and make a list of the benefits that you will experiencewhen you do put an end to this habit once and for all.

If you can find no compelling reason to stop, then the chances are high that you will be less willing to work toward quitting. Find a reason to stop the progression of your habit and hammer that thought into your mind each time you feel compelled to continue with it.

2. Get a Carrot

Of course, when there is a direct reward at the end of your journey, you will be much more inclined to give a wholehearted effort. Indulge in a trip to the spa, get a new outfit for work or make a trip to your favorite restaurant each time you reach a large milestone.

Ensure that your reward is not connected to the habit your are trying to stop. If, for instance, you are trying to quit smoking, it would make no sense, and be detrimental to reward yourself with a cigarette at the end of each week for “being good.”

Save the largest rewards for last. What do you want the most? What is something you have wished you could purchase or experience for a long time? Spend the time you would normally spend indulging in your habit to plan your pot of gold at the end of this rainbow.

And, the reward should be in line with the complexity of your task. Rewarding yourself with a cruise to the Bahamas because you stopped biting your nails would be a bit of a stretch. But, rewarding yourself with a massage at the spa might be more rational.

3. Read About Success

Get a book or browse the web to read success stories of those that have previously been where you now find yourself, and were able to conquer the same habit. Being able to see social proof that others have been able to achieve the task you are now facing makes the pursuit seem tremendously more manageable.

4. Baby Steps

Focus on only one small step each week to ensure long lasting results. For example, if you are working at losing weight, you might want to eliminate sweets from your diet for the first week. The next week eliminate some of the other carbohydrates, like white bread, in addition to the sweets.

That old childhood adage, “slow and steady win the race” is true. Crash diets will not work, and quitting anything cold turkey will often lead to some other compensatory behavior. This is one reason that most people who are quitting smoking gain weight. They have the need to fix an oral fixation. And if the compensatory habit is just as much of an issue as the one that you are trying to break, then this will grind your progress to a halt and you will have to start all over again at step one.

Have measurable goals. What does that mean? If you are trying to minimize your spending, determine the average amount you spend each week in unnecessary purchases, like your daily latte fix, for example. Then set a goal to reduce that amount by 10% for the first week.

Habits provide you with a level of comfort that everything in your world is okay. They serve to give you a feeling of control over your circumstances. However, a dependency on a routine that has negative consequences or is detrimental to your physical and mental health can be replaced by choices that will fuel your success instead.

Remember that you are the boss of your mind, body, and soul. Embark on the road to breaking up with your bad habit today and prove to yourself just how much stronger you are than it is!

Thoughts?

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Physical 'UnFitness': Imagine If Animals Ate Fast Food (Video)

Physical 'UnFitness': Imagine If Animals Ate Fast Food (Video) - Hamburger, Chips and a Drink

The wildlife would've been unfit to be called wild had the animals been eating fast food like humans. These animals are usually healthy because they stick to the healthy living plan of healthy diet and exercise regimen set out for them by mother nature. The crocodile part in the video was the funniest of them all lol. In other humans will live a lot better stay off fast foods.

Watch the video below

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Healthy Living: 20 Superstar Superfood For Super Healthy Heart

Healthy Living: 20 Superstar Superfood For Super Healthy Heart

Healthy Living: 20 Superstar Superfood For Super Healthy Heart

The gospel about the health benefits of healthy eating and living is not new. It is proven time and time again that a healthy diet and regular exercise regimen makes one live healthier and longer. Thanks to the wonder powers of superfoods, we now know a ton about how to prevent cardiovascular disease, which includes both strokes and heart attacks.

Read: Most Essential Health Benefits Gained From Running Regular

Knowing the essential health benefits of these superfoods is not enough. You have to go a step further and include them your daily healthy diet. You have to be resolved to make it an essential part of your diet.

Read: Healthy Habit: How To Make Lasting Healthy Habit Change

Read on to learn about these superfoods that keep your heart healthier in particular and you entire health in general.

Nuts
This includes almonds, walnuts, pistachios, peanuts and macadamia nuts, all of which contain good-for-your-heart fiber. They also contain vitamin E, which helps lower bad cholesterol. And some, like walnuts, are high in omega-3 fatty acids. "Some people in the past have avoided nuts because they're higher in fat, but most of the studies show that people who consume nuts daily are leaner than people who don't," says Graf. And leaner people are at a lower risk for heart problems. Look for varieties that don't have a lot of added salt.

Red Wine
Red wine, or small amounts of any type of alcohol, is thought to lower heart disease risk. (Caution: Unhealthy quantity of more than a drink or two a day, can actually increase risk.) While some say a polyphenol found in red wine, resveratrol, gives that beverage an added benefit, research suggests that any type of alcohol in moderation works. As with coffee, though, none of these properties are a reason to start drinking alcohol, says Graf. You can also get resveratrol from non-alcohol sources, like natural peanut butter and grapes.

Read: Health Benefits Comparison: Wine vs Beer

Salmon
Salmon and other fatty fish such as sardines and mackerel are the superstars of heart-healthy foods. That's because they contain copious amounts of omega-3 fatty acids, shown in studies to lower the risk of arrhythmia (irregular heart beat) and atherosclerosis (plaque build-up in the arteries) and decrease triglycerides. The American Heart Association recommends eating fish and preferably fatty fish at least twice a week. Omega-3 fatty acids are also available as dietary supplements.

Barley
Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. A decent protein source, barley also contains a good supply of iron and minerals. Beware when choosing which barley to buy. So-called "pearl barely" lacks the outer husk, and thus, most of the nutrients are removed. Look for whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.

Oatmeal
Oatmeal is high in soluble fiber, which can lower cholesterol. "It acts as a sponge in the digestive tract and soaks up the cholesterol so it is eliminated from the body and not absorbed into the bloodstream," says Lauren Graf, a registered dietician and co-director of the Cardiac Wellness Program at Montefiore Medical Center in New York City. Graf recommends avoiding instant oatmeal, which often contains sugar, and heading instead for old-fashioned or even quick-cooking oats. Other whole grains such as bread, pasta and grits are also good for the heart as long as they still contain the entire grain.

Blueberries
Not just blueberries, but strawberries and other berries as well. According to one recent study, women aged 25 through 42 who ate more than three servings of blueberries and strawberries a week had a 32 percent lower risk of heart attack compared with those who ate less. The authors of the study attributed the benefit to compounds known as anthocyanins, flavonoids (which are antioxidants) that may decrease blood pressure and dilate blood vessels. Anthocyanins give plants their red and blue colors.

Plums/Prunes
Known for their laxative effect, prunes are an excellent source of fiber and iron, and regular consumption has been shown to reduce LDL cholesterol in the blood. Prunes may also help protect you against colon cancer. If you're not a prune fan, plums are also a decent source of fiber and beta-carotene.

Dark chocolate
Several studies have now shown that dark chocolate may benefit your heart, including one in 2012 that found that daily chocolate consumption could reduce nonfatal heart attacks and stroke in people at high risk for these problems. The findings applied only to dark chocolate, meaning chocolate made up of at least 60-70 percent cocoa. Dark chocolate contains flavonoids called polyphenols, which may help blood pressure, clotting, and inflammation. Unfortunately, milk chocolate and most candy bars don't make the grade when it comes to protecting your heart.

Soy
Soy products, including tofu and soy milk, are a good way to add protein to your diet without unhealthy fats and cholesterol. Soy products contain high levels of polyunsaturated fats (good for your health), fiber, vitamins, and minerals. What's more, soy may reduce blood pressure in people who eat a diet high in refined carbohydrates. And compared with milk or other proteins, soy protein can actually decrease LDL or "bad" cholesterol.

Tomatoes
Tomato consumption in the U.S. has been rising and that's a good thing. Like potatoes, tomatoes are high in heart-healthy potassium. Plus, they're a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help get rid of "bad" cholesterol, keep blood vessels open, and lower heart attack risk. And because they're low in calories and low in sugar, they don't detract from an already-healthy diet. They're excellent for the body in a number of ways.

Citrus fruits
Women who consume high amounts of the flavonoids found in oranges and grapefruits have a 19 percent lower risk of ischemic stroke (caused by a clot) than women who don't get as much of these compounds, a recent study found. Citrus fruits are also high in vitamin C, which has been linked with a lower risk of heart disease. Beware of citrus juices that contain added sugar. And be aware that grapefruit products may interfere with the action of the cholesterol-lowering drugs known as statins.

Potatoes
There's no reason to shun potatoes because they're white and look like a "bad" starch. As long as they're not deep fried, potatoes can be good for your heart. They're rich in potassium, which can help lower blood pressure. And they're high in fiber, which can lower the risk for heart disease. "They are definitely not a junk food or refined carbohydrate," says Graf. "They have a lot of health benefits."

Legumes
Because they come from plants, legumes such as beans, lentils, and peas are an excellent source of protein without a lot of unhealthy fat. One study found that people who ate legumes at least four times a week had a 22 percent lower risk of heart disease compared with those who consumed them less than once a week. And legumes may help control blood sugar in people with diabetes. Lowering blood sugar levels is key in helping people avoid diabetes complications, one of which is heart disease.

Extra-virgin Olive Oil
In a landmark study, people at high risk for heart disease who followed the Mediterranean diet (high in grains, fruits, vegetables) supplemented by nuts and at least four tablespoons a day of olive oil reduced their risk of heart attacks, strokes, and dying by 30 percent. Olive oil is a good source of monounsaturated fats, which can help reduce both cholesterol and blood sugar levels. Olives themselves—both green and black—are another source of "good" fat, says Graf. And they "add a lot of flavor to salads," she notes.

Green Tea
Long a favorite in Asia, green tea has grown more popular in the West and may bring with it significant health benefits. One recent study found that people who drank four or more cups of green tea daily had a 20 percent reduced risk of cardiovascular disease and stroke compared with people who "seldom" imbibed the beverage. The findings echo a previous study that found lower rates of death, including death from heart disease, among avid drinkers of green tea. Antioxidants known as catechins may be responsible for the effect.

Broccoli, Spinach and Kale
When it comes to your general health, you really can't go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They're also high in fiber and contain tons of vitamins and minerals. Kale also has some omega-3 fatty acids. Green vegetables are super health-promoting foods.

Read: Health Benefits Of Vegetables Are Highest At Noon

Coffee
Coffee is widely consumed beverage that may also promote heart health. One study found a 10 to 15 percent lower risk of dying from heart disease or other causes in men and women who drank six or more cups of coffee a day. Other research has found that even two cups a day could lower the risk of cardiovascular disease and stroke by 30 percent. It's not clear where the benefit comes from and the news isn't necessarily a reason to pick up the habit. "If you're already drinking coffee and enjoying it, continue," says Graf. "If not, there's no reason to start."

Flax Seeds
Flax seeds as well as the ultra-chic (among the health conscious) chia seeds are high in omega-3 fatty acids, says Graf. That's one reason they're good for your heart. Another reason is their high fiber content. Plus, there are a million ways to enjoy them. Try them ground up with other heart-healthy foods, such as dried blueberries, cranberries, or oatmeal or even blended with soy milk and fruit to create a smoothie.

Avocado
These soft, tasty fruits have a well-established reputation for providing the body and heart with healthy fats. Like olive oil, they're rich in the monounsaturated fats that may lower heart disease risk factors, such as cholesterol. They're also high in antioxidants and in potassium, says Graf. They can be eaten on their own or blended into guacamole, perhaps with some heart-promoting tomatoes.

Pomegranate
Pomegranates contains numerous antioxidants, including heart-promoting polyphenols and anthocyanins which may help stave off hardening of the arteries. One study of heart disease patients found that a daily dose of pomegranate juice over three months showed improvements in blood flow to the heart. Ultimately, though, it's important to have variety in your diet. If you don't like pomegranates or can't afford them, a good substitute is apples, which also contain plenty of health-promoting compounds.


Material for this article sourced from
Health.com

Bhg.com


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Jude Okoye And PSquare Donate N5million For OJB's Kidney Transplant

The Nigerian entertainment Okoyes - PSquare and elder brother Jude yesterday donated N5million towards OJB's approximately N16million kidney transplant. May God reward them.

On another note, please I need N2million for my welfare transplant. I beg on well meaning Nigerians and none Nigerians to come to my rescue.........

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