Essence Wellness

Being in the Present Moment Guide
Challenging Habitual Behavior

We all have things we do on an ongoing basis but we usually do them without much thought or consideration to how they get done. A way to become more present in the moment is to do what you usually do but in a different way.

Make yourself aware of how you do things, rather than just doing them by rote. Change the order in which you do a thing, and/or when you do them in the course of a day. Or just don’t do them on any given day.

Do something new, e.g., change what you eat for breakfast, alter your route to work, buy something different that reflects a new image, a change in the way you want to be seen.

Vitamins your body needs
Iron

Your pregnancy and breastfeeding, period, can all lead to low iron levels, and if you end up drained after pregnancy and don’t get your levels back up, the problem can become severe.
Iron aids make up the protein that carries oxygen from your lungs to the rest of your body, which is why being physically and mentally tired is one of the main symptoms of low iron.
Meat sources like chicken are your best bet, since the type of iron found in meat, termed heme iron is more bioavailable, or better absorbed, by our bodies than the variety we get from plants.
But you can also get substantial amounts of iron from lentils and legumes.

Habits of Genuinely Likable People
Never practicing selective hearing

Some people are unable to hear something said by someone they believe is somehow beneath them, and you know people like that. Yes, you 're talking to them, but that particular falling tree doesn't make a sound in the forest, so there is nobody really listening.

Charismatic people listen closely to everyone, and they make us all feel like we have something in common with them, regardless of our role or social standing or "class," because we do. We are all human.

Motivation is essential when trying to build healthy habits, but we also know that it can wax and wane. You can't always depend on it because some of that initial motivation will wear off and you'll need other systems in place to keep you on track.

The key to weathering the storm of low motivation is to anticipate and set up strategies in advance to help you cope. Post reminders, ask for social support and create backup plans.

And, of course, remind yourself that motivation can plummet and that you just need to roll with it and keep going. The motivation will return, especially as you start to feel the benefits of your new behaviors.

Psychological tricks to make anyone fall for you
Surprising people when they don’t expect it

When people receive something pleasant from others that they didn’t ask for, it gives them an extraordinarily good feeling.
Don’t be afraid of surprising others with something they might like, without asking their permission to do so.
For example, if you are at work and want to go grab yourself a sandwich, you could also grab one more for your colleague.
This surprising action will stick in their mind for a long time, and you will be seen as a friendly and nice person.

Time-wasting habits you need to break
Being unintentional with your time

The first step to using your time better is knowing how you’re spending it now. For a few days, or ideally a week, write down what you’re doing, as often as you remember. Think of yourself as a lawyer billing your time to different projects.

That’s the raw data. Start analyzing and categorizing time spent. How does this feel to you? What do you over- or under-invest in? What do you like most about your schedule? What would you like to change?”

Long-lasting non-perishable nutritious food:
White rice

Rice is a good source of fiber and carbohydrates that’s sure to give anyone a jump start to their day.

Simple ways to manage stress and anxiety
Early morning
Starting your day with presence
(30 seconds)

Begin your morning with a basic grounding exercise to set the tone for your day. You can use this practice when you first wake up, before you've even opening your eyes or during your morning routine, e.g., in the shower or while waiting for your coffee to brew.
Close your eyes and turn your attention to the breath as it moves in and out of your body. As you breathe in, think to yourself, “I am.” As you exhale, think, “here.” Repeat this cycle a few times as you breathe: “I am ... here. I am ... here.” Notice how your body and mind respond to this simple declaration.
Return to this practice during the day, with your eyes open as needed, to affirm your place in the world.

Your value depends on the problems you can solve

In the corporate world, those who often get promoted are not the ones who work hard, but those who have shown great ability to solve problems and handle issues that arise in the company.
You may not see your supervisor or manager physically working all the time, but they earn more than you because they are efficient at avoiding, handling, and fixing problems.
And that’s why whenever you’re putting up a business or deciding if you want to pursue a project, the first thing you ask is what problem will it solve for the customer. When you become a solutions provider, the money will follow.

Lessons on how routines can make your life easier:
Checklisting your routine

Our brains are fallible and forget stuff so easily that it’s embarrassing sometimes, like your wedding anniversary.
But if you checklist it and have it on paper, e.g., phone lists, you have it in written form and out of your head.
So get a checklist for your routine and get it out of your head.
Your mind can forget, but paper can’t.
It doesn’t have to be complicated.
Even the flight takeoff checklist is only 21 items and they fly a plane.
Pick the most important elements and write them down for your routine.

Grapes: How you know these foods are expired

If you’ve ever accidentally tasted a grape gone bad, you know it.
Save your taste buds the agony by sniffing for freshness.
Expired grapes will have a dirty, vinegar-like smell, usually accompanied by the odd brown, mushy grape here or there.

Ways a hobby can make better at your day job:
Providing a bigger world view

Even if you are employed in a broad industry, your area of experience is limited in its scope and views. Getting a hobby can be a strong reminder there's a wide world out there. Even if you love your work, sometimes it's common to feel trapped, to forget the rest of the world is still moving along.

A hobby lets you reconnect with the universe, nature, people and something greater than you. This allows you to build a wider view of the world and that keeps you from being effectively locked in, both in terms of your thought and travel.

Cultivating more casual, low-staking friendships

Think of the parents you see in the drop-off line at school, your favorite bartender, the other dog owners at the park. These are called low-stakes relationships, i.e., weak ties. Not only can these connections affect our job prospects, they also can have a positive impact on our well-being by helping us feel more connected to other social groups.

Weak ties can offer recommendations for services and empower us to be more empathetic. We’re likely to feel less lonely, too. The more weak ties a person has, e.g., neighbors, a barista at the neighborhood coffee shop or fellow members in a spin class, the happier they feel. Maintaining this network of acquaintances also contributes to one’s sense of belonging to a community.

Top benefits of meditation:
Reducing stress

Meditation can help alleviate anxiety from just about any situation in which you may find yourself. If there's a stressor in our lives we react with an instinct to fight or fly and escape the situation. You may note a heart beat or a feeling of rage which makes you want to be explosive, hence the need to fight.

Second, if you meditate, you are stopping the answer from occurring. Meditation allows you the opportunity to take a step back, relax and return to a more relaxed state of mind.

Burpees

Burpees are one of the best full-body functional exercises you can do. It’s just lying down on the ground and getting back up again.

If you can’t jump backward into high plank from a squat position, don’t be discouraged; just step back instead, one leg at a time. Then lie down. Then push yourself back up, step those legs back into your hands, and stand fully upright.

If you practice this consistently, you’ll be jumping up and down in no time and the rewards you’ll reap for your overall health and wellness will be incalculable.

Health benefits of eating oatmeal
Regulates bowel movements

As we now know that oats are packed with fiber, both soluble and insoluble, having them daily may prevent constipation and eases bowel movements.
Adding oats in your daily diet can keep the issue of constipation at bay.
Make them as part of your breakfast meal.

Lessons on how routines can make your life easier:
Making stuff happen continuously

Imagine doing a safety check for plane lift-off 9,750 times and nothing happens.
Would you do it for 9,751st time?
Most of us wouldn’t.
But most of us aren’t Chesley Sullenberger aka “Sully.”
If the name rings familiar, it is the guy who landed an Airbus A320 in the Hudson River and saved everyone from the plane with 0 casualties.
All 155 passengers and all of the crew members survived.
All of that not because he followed the routine that one time but because he followed the routine 9,750 times before.

Women Exercises Over 40: Weighted Squats, Deadlifts and Farmer Carries

For women after 40 strength training is critical to keeping 2 essential parts of our bodies healthy: our bones and our metabolism.

Osteoporosis is a loss of bone density which often leads to increased risk of bone fractures and its incidence increases sharply for women as we age. While there are several contributing factors, one is decreased muscle and skeletal resistance on a regular basis. We 're basically lifting things less often, and tending to shy away from lifting heavy things.

Our muscle resistance applies to our bones as they pull against them to lift heavy objects is part of what builds and maintains bone density, so it's essential to lift weights to avoid osteoporosis. Weights of 3-lb ankle won't cut it.

We should be squatting, deadlifting and at least 20 lbs worker, 3 days a week. All of these motions are functional, meaning that we use them in everyday life, and functional training reduces daily activity injuries. In addition, weight lifting helps to build and maintain muscle mass which is what drives our metabolism.