6 Ways To Beat Your Post-Christmas Sugar And Junk Food Cravings

Hands up who has binged on every sweet treat, calorific pud and tin chocolate going?
Roughly over half of Brits would have piled on around half a stone due to our festive scoffing. But despite the main event being over, you might find that your body is still craving its sugar kicks and highs that it’s become accustomed to over the festive period.

Take a look at the author of Constant Cravings, Doreen Virtue's tips on how to beat the sugar cravings:

1. Stave Off Chocolate Pangs With...
"Ginger ale and soy milk are high in tyramine, which can help relieve chocolate cravings. Pekoe tea is high in chocolate's other stimulating ingredient. theobromine."

2. Eat A Satifying Sugar-Alternative
"One reason we shun fruit during our sweet cravings is that fruit seems like a deprivation alternative. We've got to dress fruit up! Put a little flavoured, fat-free yoghurt on top. Puree the fruit with an ice cube and some ginger ale. Microwave sliced apple for two minutes at high temperature with a little bit of cinnamon and you've got a quick, low calorie apple-pie type treat."

3. Understand The Reasons Behind Your Cravings
"If, after analysing your cravings, you discover any anger, frustration or stress, ask yourself how you might take even one step toward alleviating the source of these emotions. Is there someone you can talk to, or some changes that you can make in your life? If you reduce the source of your uncomfortable emotions, you won't need to crave sweet things anymore."

4. Beware Of 'All Or Nothing' Thinking
If we tell our bodies that this chocolate bar or hamburger will be our last treat ever, we're more likely to binge.
"It's like we're seeing a beloved person for the last time, so of course we want to spend as much time as possible with that object of affection." The key is eat all treats in moderation and if the craving gets too much seek healthier alternatives.

5. Fight Off Salty Cravings
"Crunch on crisp vegetables dipped in low calorie, fat-free salad dressing. Instead of potato chips and french fries, go for carrot and celery sticks. Broccoli and cauliflower florets are also tasty replacements. They may not seem as appealing as the fatty versions, but the crunch and flavour will soothe your craving."

6. Treat Yourself With Non-Food Rewards
"Sweet treats usually equal reward. We all need pats on the back and kudos for hard work. But instead of stopping at the cookie shop or take-out, why not treat yourself to a new book, item of clothing or shoes? This will feel just as satisfying and is much healthier than a fat-laden treat."

http://www.huffingtonpost.co.uk/2013/12/27/6-ways-to-beat-post-christmas-sugar-cravings_n_1174045.html?utm_hp_ref=uk-diet-and-fitness

3 Simple Ways To Get Heard - Even By Your Boss

During a planning session I conducted a couple of months ago with the senior team of a client company, I was asking the larger senior group for feedback on some agreements that had been made the day before by the smaller exec team. One of the senior leaders ventured a disagreement. She made an important point – but expressed it in such a confrontational and unclear way that the whole group immediately rejected it and started defending against it. I untangled the situation (one benefit of having a neutral third party in the room), and the point was eventually understood and incorporated, but it made me think about how the person could have framed it differently to get better results. Because if I, or someone like me, hadn’t been there, this executive’s approach almost assured that her point would have been lost in the flurry of negative reaction to her delivery.

I’ve seen this often: someone makes a key point, but his or her way of conveying it is so emotionally charged, or so extreme, or so laden with I’m-right-and-you’re-wrong overtones, that it’s nearly impossible for other people to hear the actual content of what’s being said.

If this has ever happened to you, or to people who work for you, and you’ve been frustrated about how to change the dynamic, here are three simple ways to help make sure a message gets heard:

1. Avoid using “always” and “never.” 

Even if you think it’s true. When I talked to this executive after the fact, she insisted that her use of the word “never” was justified…but even if that were true, it wouldn’t have mattered – unless it was more important to her to be technically accurate than to get heard. If you tell people that they “never” or “always” do “X”, they will reject your contention out of hand. Their immediate thought will be something like, “Come on, that’s just not true…I can think of at least two times when I have/haven’t done X.” And they’ll 100% forget the actual point you were trying to make. I believe that when we use these words, it’s often because we think it will help make our point more strongly – but trust me, it will backfire.

2. Make requests vs. complaints. 

Complaints say what’s not working; requests ask for a specific improvement. Simply put, a complaint sounds like,“You’re doing X wrong.” A request sounds like, “Could you do Y instead of X?” Complaints make people feel instantly defensive, and their energy then goes toward convincing you that their approach/actions/thinking are right, instead of toward considering your point of view. Requests, though, tend to be received as respectful and collaborative – creating much more room for actual hearing of your point. Here’s an example: imagine someone says to you, “Your people just don’t give us the information we need!” How might you react? Imagine, instead, that person says, “We’d really appreciate getting that information every Friday.” I suspect you’d be much more amenable to changing your behavior after the second sentence.

3. Lead with agreement.

If someone else states his or her point of view, and the first thing you do is disagree or take exception, the other person is likely to respond as though battle lines have been drawn: you on one side, him or her on the other. The two of you will almost certainly settle into defending your points of view, rather than trying to come to a workable middle ground. Even if you later say what you like or agree with about what they’ve said, it tends to be too late to repair the initial adversarial impression.

If, on the other hand, your response begins with something you sincerely like, find appealing, or concur with about the other person’s point of view, whatever you have to say after that (even a disagreement) is much more likely to be heard. Starting by focusing on the areas of agreement helps the other person see you as a supportive and collaborative partner, and will make it much more likely that he or she will be open to your subsequent concerns and suggestions.

A big part of having influence in any environment depends upon creating openness to your point of view. Using any of these approaches can help ensure that your ideas and insights get the hearing they deserve.

http://www.forbes.com/sites/erikaandersen/2013/12/10/3-simple-ways-to-get-heard-even-by-your-boss/

The Secret To Making Financial Resolutions You'll Actually Keep

For 2014, a record number of consumers — 54% — are considering making a financial New Year’s resolution, according to a study by Fidelity Investments. One reason could be that 26% of survey participants say they are in a stronger financial situation than they were a year ago, compared to 19% last year.

If you also plan to make a financial resolution, you may have learned from past New Years that it’s much easier to make a resolution than to achieve one. The same study found that about three in ten people fall off the bandwagon.

So what’s the key to succeeding? Having a well-crafted goal.

“It’s easier for us to stay motivated with goals that have certain elements to them,” says Dr. Will Meek, a psychologist in Vancouver, Washington. “If we shape a goal well, it’s something we’ll continue to pay attention to and that will help us stay motivated. If we don’t shape it well, we’ll lose track of it and lose our motivation, and it won’t come to be.”

Below are tips on creating strong goals in general and around the top three financial resolutions people make — as well as an extra one we think you should add.

How To Formulate Strong Resolutions

1. Be positive.
Goals should be positively worded, says Dr. Meek. For instance, instead of saying something like, “We’re going to spend less money on frivolous things,” say instead, “We’re going to spend money only on things we truly value.”

2. Focus ruthlessly.
It’s easy at the New Year to become over-ambitious and think you’ll overhaul your entire life. But if you try to do too many things at once, you’ll be spread too thin. If you really want to make some changes this year, focus on one to three things that really matter to you, so you can put in the time and effort to achieve them.

3. Be specific.
Dr. Meek says the key elements of a strong goal can be summarized with the acronym SMART, starting with Specific.

“We want the goal to be as specific as possible rather than general. It keeps our attention on point, so we don’t say, ‘I’m going to be healthier’ but instead, ‘I’m going to eat two portions of vegetables two days a week,’” says Dr. Meek.

4. Make your goal measurable.
Goals also need to be Measurable, he says. “If we can track our progress, it can help with our motivation,” he says. If you have a goal of paying off $2,000 in credit card debt, you can easily break it down into four $500 payments, and get a boost as you watch yourself get 25%, then 50%, then 75% of your way to your goal.

5. Keep your resolution attainable.
“If [a goal is] so out of reach, that’s demotivating,” he says. If you know your tendency is not to be realistic about what you can accomplish in a given period of time, start tracking your time or looking back at your past accomplishments and how long they took you to achieve to get a sense of what’s possible.

6. Choose a goal that’s relevant.
Dr. Meek also recommends making your goal Relevant — “this is something that matters to me.” If you make a goal because it’s something you think you should do, but you personally don’t care much about, you’re much less likely to accomplish it. Part of this is just about framing, he says. While you might personally be bored by the idea of saving more, if you connect it to giving your child the best college education you can, that will be much more motivating.

7. Make it time-bound.

Finally, your goals should also be Time-bound, so they have a deadline, as that pressure will help you ensure you reach your goal. So, for instance, your goal of paying of $2,000 in debt should have a deadline of, say, April, so you know exactly what date you are aiming for.

Once You’ve Made Your Resolutions …

1. Check in regularly.
Make sure you don’t lose sight of your goal. Create a prompt for yourself that will always remind you of it. For instance, decide that every time you pay the mortgage, you’ll revisit your financial resolutions. Make sure you are doing a check-in at least once a month, and during that time, appreciate what you’ve already achieved. If you’ve made it this far, you can reach your goal.

2. Remind yourself of your motivation.
Once you’ve got all your resolutions set, document all your goals and your reasons for committing to them.

3. Don’t give in to downward spirals.
Finally, if you get off course, don’t beat yourself up or dwell on your mistakes. It will only make yourself feel worse, and you’ll end up even further off track. “When you slip up, get right back on as soon as possible,” Dr. Meek says.


How To Create Strong Financial Resolutions
For the third straight year, the Fidelity survey found that the top three New Year financial resolutions are saving more (54%), paying off debt( 24%) and spending less (19%), with the debt resolution passing “spending less” for the second most popular slot. It’s also increased threefold since 2010, when only 8% of respondents intended to pay off debt.

1. Saving More
If you intend to put away more money this year — whether for a rainy day, a down payment, a dream trip, your child’s college education or something else — Mary Beth Stojohann, certified financial planner and CEO and founder of Workable Wealth, says, “Always automate your savings. It’s hard to do a transfer on your own.” For instance, she recommends you set up automatic 401(k) or Individual Retirement Account contributions or automate a regular transfer from checking to savings.

2. Paying Off Debt
First, stop contributing more to your debt.  Also keep a little rainy day fund of at minimum $1,000 so an emergency expense doesn’t end up on your credit card.

Second, she says, don’t chip away at your debt by sending random payments toward each debt every month. Instead, send as much as you can toward your debt with the highest interest rate, and then pay the minimum on all your other balances. “That will save you the most money in the long run,” she says.

Finally, as with savings, automate those debt payments.

3. Spending Less
Set a threshold for your big purchases, suggests Storjohann. “It’s one thing to spend $20 at Target on a whim, but if you ever want to buy something $50 or $100 or more, give yourself at least a 24-hour waiting period to make sure you’re reflecting on the purchase,” she says. “Ask yourself what you’re giving up in lieu of this purchase. Is it going to be that you’re not going to go out for the next month? Where are you going to make up the difference? Because it’s money that hasn’t been accounted for.”

She recommends setting your threshold at $50 or $100, depending on your budget. During your waiting period, ask yourself why you want this item and what it means for you — whether you really need it or want it to keep up with the Joneses. If it’s more the latter, remind yourself, “When you’re comparing yourself to other people, you’re seeing their best self — not the financial issues behind-the-scenes that make you keep up with them,” she says.

4. Bonus Resolution: Earning More
When it comes to improving their finances, most people turn to “austerity” measures like paying off debt or spending less. But they often don’t consider making more money — and that resolution should be on a lot more lists, as it will make it easier for you to save more and pay off debt without having to spend so much time and energy on cutting back.

5. Get creative about ways to earn more. Start with your salary — check out websites like Payscale, Glassdoor and Salary.com to see what you could be earning for your position and experience in your city. Then, come up with a plan for wowing your boss, so you can make a strong case for a raise or some kind of increase in benefits — or, if you feel up for navigating what is a trickier dance, interview for other positions to get a counteroffer or even jump ship.

6. Finally, consider decluttering — and profiting from it. Sell gently loved valuables on sites like eBay or Craigslist, or take brand-name items to consignment shops.
http://www.forbes.com/sites/laurashin/2013/12/30/the-secret-to-making-financial-resolutions-youll-actually-keep/

How To Switch Off From Technology (And How It Will Benefit Your Wellbeing)

Whether lost, listening to music, keeping in touch with friends or just desperate to Instagram your spaghetti bolognese - your smartphone or device, lightweight and fitting snuggly into your hand like a cashmere glove, is all you need to do... well... anything.

The flip-side of this new-found, much-loved convenience is, of course, addiction.

Raise your hand if you've ever scrolled through Facebook in your pitch-black bedroom until the early hours or rolled over to check your work emails/Instagram/Twitter feed first thing in the morning.

Yeah, we thought as much.

"Phones are such an intrinsic part of everything we do," says Poorna Bell, HuffPost UK Lifestyle editor speaking to HuffPost Live. "But people just don't have boundaries."

Just like any other addiction, being glued to our screens 24/7 isn't without consequences.

We spoke to Dr David Hamilton, author of How Your Mind Can Heal Your Body, to find out the benefits of switching off.

And, for those who love their phone more than their own parents, we've got some easy-to-follow tips on how to get some screen sense.



Benefits Of Switching Off
1) Gives the mind a rest so we're less stressed
Having instant and constant access to news, information, etc, means we rarely give our minds a rest. The mind and body need rest. We're being bombarded with information all day so we need to switch off for the sake of our own health, otherwise there's more likelihood of us getting stressed throughout the day.

2) We get better sleep quality
Sleep quality if affected by what's on our minds.
We absorb so much negative content when we read the news on a smartphone or tablet last thing at night. It affects many people's sleep quality so they end up waking up in the morning not feeling rested and refreshed.

3) It's better for our relationships
Many relationships suffer because we spend so much time online that we talk much less. Many couples even have their smartphones on the table while they are, supposedly, enjoying a romantic meal.Switching off gets us back to connecting with one another face-to-face again.

4) It can make us happier
Social network research shows that the more good quality relationships we have the happier we tend to be/ Many people develop a lot of their relationships online and not face-to-face. Some take pride in the number of 'friends' they have on Facebook, yet the amount of face-to-face time they enjoy with friends declines.
There is no substitute for face-to-face contact. We're wired to benefit from connecting with one another. Face-to-face contact is actually good for the cardiovascular system. Depriving ourselves of this at the expense of being online is not so healthy for us, mentally and physically.


How To Switch Off
1) Just decide
Sometimes just knowing that being switched 'on' all the time is detrimental to our mental and physical health, and also that of our relationships, is a motivating factor for people to just decide to switch off more.

2) Set some rules
It's beneficial in relationships and in families to set some rules. Without boundaries, many people just default into switching on all day and night. Rules can be, 'no phones or tablets at the dinner table', 'no internet in the bedroom', or 'no internet during lunch', for instance.
Sometimes, just these little rules can be a relief because many people just switch on out of boredom, so rather than rest they're bombarding themselves with more information. Rules give us an information break and let us get more from our real downtime. It feels good knowing that when you go to bed, for instance, the day's work is over because that's the rule.

3) Challenge yourself
If you're really up for it, challenge yourself to go one day a week without switching on. It might be hard at first but it will become easier if you keep it up a day a week for few weeks.

You'll then realise that it's actually not that difficult and it feels really good. It feels relaxing. It's like a little holiday - a day off.

http://www.huffingtonpost.co.uk/2013/10/18/screen-sense-how-to-switch-off-technology_n_4120591.html?utm_hp_ref=uk-wellbeing

9 Tips for Seizing Control Of Your Life

1. Here today, gone today – live life now! Security is an illusion, so seize life today.

2. Follow your inner compass – your intuition. When you commit to the journey, you will always end up in a place you describe and recognise as better than your starting point.For me, intuition is a feeling I get in my stomach that a certain course of action should be pursued- normally it makes no sense from a rational perspective! For others, it is a compelling inner voice, sending them on their journey. The key is to find out how your intuition delivers. Then, once you’ve identified it, use it as your compass. The more you use it, the stronger this “core muscle” works.

3. Don’t commit your dreams and aspirations to the “normal” pros and cons approach. Remember, in the context of your dreams, knowledge will always give you enough reasons not to act.

4. Self awareness is the most important attribute a leader could develop, according to the Stanford Business School Advisory Committee, so start the journey today. Remember seeing, not solving, the problem is the ultimate challenge. When you are on the trip, you start to see!

5. Become a sponge – move towards expert status in your niche! You are a lot less than 10,000 hours away from not just getting, but creating a job! A commitment to ongoing learning is a key attribute of achievers.

6. Discover your purpose: live on flow and you’ll never truly work another day in your life! Reflect on your values and interests – this may give you an insight into your bliss.

7. Model off past success strategies. Even some of the highest achievers I have worked with around the world in companies had a disempowering inner dialogue running.The fact is, you have already shown you have what it takes to live the dreams. As a child, you mastered the art of walking and talking by intuitively knowing that failure brought you closer to success. The Global Entrepreneurial Monitor highlights “fear of failure” as the number one obstacle for potential entrepreneurs.
“Fear” or “failure” were not an issue when you were a child. Add to that the levels of creativity you enjoyed as a child… the ability to let emotions come and go… how curious you were… and you will realise you have truly shown you have what it takes to re-engage in life.

8. Be open to the fact that everybody can be your teacher – from the most annoying person in your life at the moment to the uninhibited child. This type of thinking will open the door to teachers that will show you the way!

9. Take the first step NOW! Crossing the bridge from inaction to action may be the longest bridge in the world, but when you get to the other side, watch your life transform into one of magic and adventure! Remember, the first step can be small or big!

http://inspiremetoday.com/brilliance/9-tips-seizing-control-of-life/

Forget Regrets–Embrace Your Experiences!

We all have stories that make us smile and others that we prefer to forget. We all have experienced personal and professional ups and downs. This is part of the human experience and we should appreciate every moment.

Do not regret the past, as difficult as that may be. The past is behind you with nothing but knowledge in its wake. You can’t change the past, so why not make it an educational tool no different than when you first learned to ride a bike?

Do not be disappointed or discouraged about today. Today is temporary and tomorrow is on its way. Tough times are palatable and surmountable when you look at them from this vantage point.

Do not feel that you are alone in any obstacles that you may be experiencing. You are not alone, for many have struggled in similar ways and their stories abound. Look at it this way; success and failure all have the same byproduct – “wisdom.” Wisdom is a gift gained from the past that serves as the foundation of our future, and if you share it with others, you are helping them on their life’s journey as well.

Share your stories and pay forward your wisdom. Hearing stories of perseverance gives people hope. Such narratives tell people that they are not alone and that they will ultimately prevail.

You are valuable in every sense of the word. What you have already accomplished on this planet is inspirational and motivational to others around the globe. So remember… we are all mentors just by the sheer impression of our footsteps.

http://www.care2.com/greenliving/forget-regrets-embrace-your-experiences.html

10 Ways To Become Better At Your Job Today

With a still-shaky recovery, tepid hiring and continued stagnation in many workplaces, employees have a tough time feeling inspired to extend any extra effort . But if you can improve your job performance, you will put yourself in a good position to climb up the ladder should an opportunity materialize, or to move to a totally new job, in case you hear of an opening at another company.

What’s the best way to become better at your job? We’ve run a number of stories with advice about improving job performance. After looking over those pieces and brainstorming with Forbes Leadership Editor Fred Allen, I’ve put together ten tips that should help you get ahead in your current role.

First, get organized. 

With the onslaught of email, texting, tweeting and everything else, it can be challenging to stay on top of your workload. We ran this story about conquering your email inbox, which recommends a system of prioritizing urgent items, dealing with short requests quickly, deleting junk and putting less pressing matters on a to-do list. One more tip: Consider imposing some discipline on email interruptions. Check your inbox once a half hour or once an hour, to give yourself time to complete tasks that require concentration.

Second, stop trying to multi-task. 

In 2009, a group of Stanford researchers released a study that showed how people who do heavy multitasking, keeping up several email conversations at once while texting, jumping from one website to the next and trying to work at the same time, do not pay attention as well as those who maintain a more streamlined work flow.

Third, put yourself in the mindset of your boss. 

We’ve run several stories about dealing with difficult supervisors. The most effective strategy: Empathize, and discover your boss’s style, so that you can imagine what he or she is looking for in an employee. We ran this piece about dealing with a younger supervisor, this story about a series of questions you can ask your boss, which will help you get to know her (what was her previous job? what are her career aspirations?), this story about dealing with a lousy manager (set an agenda, don’t yell back), and this piece about managing up a difficult boss (treat him like a difficult client). The overarching lesson: figure out your boss’s style and orientation and try to stay one step ahead.

Fourth, forge strong relationships with colleagues outside your immediate area of responsibility. 

In his best-selling book Getting More: How To Negotiate to Achieve Your Goals in the Real World, Wharton Business School professor Stuart Diamond notes that “companies, even small ones, can be very political places.” Diamond recommends allying with people who can help you, including employees who have been there a long time and who may be overlooked by others, those who work in human resources, staffers in the information technology department, even security guards and cleaning staff who have probably absorbed much more about your firm than you realize. Diamond calls it “building your own coalition.”

Fifth, focus on listening. 

Listen to your boss of course, but also pay close attention to your colleagues and subordinates. At work we often feel like we have to perform by doing verbal gymnastics, but listening closely to what others say can be even more useful and can garner more appreciation from co-workers.

Sixth, try getting in early. 

Even 15 minutes can make a difference. If you can swing an early arrival, you will get a step ahead of the day’s tasks. You can even reward yourself later with a longer lunch break or a departure for home that comes earlier than usual.

Seventh, make sure you give yourself genuine down time. 

We ran a piece on the importance of vacation. That means time away from the office when you don’t check work email or let yourself think about the next project. It can give you a sense of control, of purpose, it can shake up your perception of time, offer the space to expand cultural horizons and allow the kind of relaxed break everyone needs to refuel.

Eighth, once you’ve refueled, aim for clarity and precision in everything you do at work.

If an email won’t convey the subtlety of your decision to push for a colleague’s ouster, then pick up the phone or visit in person.

Ninth, do plenty of research and preparation before you undertake any task.

Don’t take up your boss’s time before you’ve performed plenty of legwork. Prior to a meeting, rehearse your strategies and objectives.

Tenth, try some humility.

Most career advice seems to encourage relentless self-promotion. But Orville Pierson, author of The Unwritten Rules of the Highly Effective Job Search, says it’s better to avoid strings of hyped-up adjectives and instead to describe your accomplishments simply, without embellishment.

http://www.forbes.com/sites/susanadams/2013/11/11/10-ways-to-become-better-at-your-job-today-2/