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Paleo Diet works: lost 3kg and 2 inches in 4 weeks
In a post last month, I wrote about my introduction to Paleo and the 30-day challenge. Well, 30 days are over and here are the results: lost 3kg and 2 inches from the waist.
If you don’t want to read the book, here’s the summary: The basic theory behind the Paleo Diet is that our bodies are evolutionary and genetically designed to thrive on Paleolithic era. You choose foods that were available during the caveman-era, such as meat, fish, eggs, roots, vegetables, berries and mushrooms. And you give up on all processed foods and everything that came along after agriculture and animal farming were adopted such as sugar, added salt, dairy, grains and all processed or fast foods. You drink water and eliminate all beverages, except green tea and coconut water.
My challenge was to cut down on lentils, yogurt, fruits, home-made roti (bread) and the afternoon latte, while introducing eggs and meat back into my diet. Here’s what my diet looked like: Continue reading
Shift your mood in 30 seconds or less
We all have those moments when we feel low, unhappy or a bit depressed. Somebody said something that hurt. Someone didn’t notice your good work and you felt bad. Your actions didn’t produce the desired results, and you got depressed. The problem with such feelings is the negative cycle they create, so it’s important that you quickly reverse the emotions. There are many ways to do that, but the one that takes the least amount of time and effort is gratefulness.
Sit in a quiet place, close your eyes and think of 30 good things in your life that you may be taking for granted e.g.
- Waking up alive in the morning – thousands die every day
- Seeing everyone else in the family also waking up alive and safe – no disasters
- Having running water for brushing, shave and shower – millions in the world don’t
- Having a choice of hot or cold or warm water for shower
- Wearing nice clothes, with lots of choices and matching shoes and bag and jewelry
- Eating breakfast and other meals – millions are starving to death
- A job to go to – how many are jobless in your city/country? Continue reading
3 questions before you buy it
Here’s another very useful shopping strategy to keep life simple and uncluttered. If it’s anything other than the basic necessities, it must do one of the three things:
- Will it be a source of information or inspiration?
- Will it help simplify or un-clutter my life?
- Will it save me time or money?
If it does, I allow myself the pleasure of impulse buying. The following wooden stand that I bought today is such an example. It helps keep the coffee capsules organized and tidy, replacing the boxes. The photo shows before and after.
Do you think the three questions can save you some money, time or space?
Related post: 3 rules for guilt-free shopping
The power of three words or less
All of us have experienced the positive feeling when someone says something nice to us and we know they mean it. A genuine compliment or appreciation often takes 2-3 words but can result in instant happiness and an immediate shift in your mood. Here’s a list of some of those 2-3 word phrases that can change somebody’s life, even if for a few hours or days – of course, you can’t use all of these with everyone:
- Thank you
- Appreciate it
- Great job
- Fantastic service
- Excellent idea
- Nice shirt / shoes / bag…
- You look gorgeous / pretty / young…
- You’re so kind / thoughtful / amazing…
- You’re the best
- I love you
I think someone’s quality of life and level of happiness can be measured in the number of compliments they give and receive. What was your last compliment?
“Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” -Leo Buscaglia
Your body language affects your own mind and behavior too!
Did you know: Our body (how we sit, stand, walk, and our facial expressions) changes our minds; our mind changes our behavior; our behavior changes our outcomes.
It’s something I first learnt from ‘Awaken the Giant Within’ by Anthony Robbins – more from his talk than from the book. I’ve been applying, and teaching this principle in all sales/motivational training programs. It’s not only relevant at work, but in all communications with others and ourselves. And now Amy Cuddy’s research on body language reinforces the concept further: that we can change other people’s perceptions — and even our own body chemistry — simply by changing body positions. Whether you are familiar with the concept or not, please stop and watch this inspiring video from TED…
Happy New Week! Free iCard for you…
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How to achieve big goals with small steps
When I started swimming this summer after almost a year’s break, I could barely do two lengths at a time. Disappointed with my fitness level, I set myself a goal to do 25 lengths (625 meters), without a break, before the season was over. I had six months to achieve the goal but the voices from inside said ‘that’s too hard’, ‘but you are traveling half the time’, ‘why not 20 lengths that I used to do comfortably?’
My only response to the voices was: ‘Small steps towards big goals’. It’s a principle that has always worked for me, and for many others that I have shared it with. It’s a simple principle:
- Break it down: Whether the goal is about weight loss, savings or achieving sales targets, it gets easier once you break it down into small, manageable pieces. These can be monthly/weekly milestones or weekly/daily action steps. My dream of writing a book only materialized when I committed to write one chapter every weekend – I had the book ready in two years (100 chapters in 100 weeks).
- Stay focused: Once the goal is broken down, only focus on the small steps instead of worrying about the big goal. For example, focus on losing 1kg per week instead of worrying about 20kgs in five months. Or meeting one prospect a day to close one order a week, rather than the seemingly huge annual sales target.
- Persist: Don’t give up on the goal, or the action steps. Even if you don’t see the results, or even if the results are not so obvious. You may go through a week without losing 1kg despite the diet and exercise, but carry on the next week and the next. Professional salespeople know this very well – zero order this week often means two orders next week, as long as you continue to see new prospects every day. The more goals you give up on, the harder it will be to set new goals.
Most importantly, we must understand the difference between a wish/dream and a goal: A goal is specific and has a deadline. ‘I wish I could swim like that guy’ or ‘I need to improve my stamina’ is not the same as ‘I will swim 25 lengths in one go, before the end of October.’
In summary: Pick one thing from your wish list. Convert it into a six-month goal. Break it down into monthly milestones and daily or weekly action steps. Start the action; don’t give up. Every goal achieved will give you more confidence in yourself and the principle.
“If you hear a voice within you say, ‘you cannot paint’, then by all means paint. And that voice will be silenced.” -Van Gogh
PS. I did my 25 lengths today. Next goal: 1km swim before the end of the year.
[Photo during River Li cruise with Salma – another one of the important goals achieved this month]
The Paleo Diet for health and fitness
Inspired by Hamza (my son who is a bigger health and fitness freak than I am) and his results with the Paleo diet, I started reading about Paleo a few weeks ago. But it wasn’t until I read The Paleo Solution by Robb Wolf that I was inspired to try the diet for 30 days.
Robb’s book outlines the benefits of eating Paleo, the specifics of how to follow the protocol, the evolutionary basis for it, all while providing evidence found in scientific studies. At its core, Paleo intends to imitate an ancestral human diet, with a focus on foods that are available today including meat, fish, vegetables, fruit, roots, and nuts, while specifically excluding grains, legumes, dairy products, salts, refined sugars and processed oils.
Considering my current diet, I just had to stop eating bread, cut down on fruits and add some lean meat. It seems like a very sensible long-term plan. I’ve been on the diet for exactly one week, and will report by results at the end of 30 days.
Free iCard: inspiring quote by Van Gogh
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Inspiring quotes by Paulo Coelho
Three years ago on this blog (re-post from September 2009)
- No one can avoid defeat. That is why it is better to lose a few battles in the fight for your dreams than to be defeated without even knowing why you are fighting.
- We are allowed to make a lot of mistakes in our lives, except the mistake that destroys us.
- If we pay close attention we will come to realize that no day is the same as another. Every morning brings with it a hidden blessing.
- Absolute freedom does not exist; what does exist is the freedom to choose anything you like and then commit yourself to the decision.
- Start to do something. That way, time will be an ally, not an enemy.
[Photo during a boat cruise on River Li, from Guilin to Yangshuo]
The best ferry ride of my life… 30 minutes, 30 photos… colors of the sky…
I wasn’t sure about the best title for this post. So I wrote all three of them. I wasn’t even sure if this photo post belongs here where I only share tips on happiness, health, productivity, relationships and motivation. But I hope these photos inspire some reader somewhere to take a break from a busy day and enjoy the amazing beauty of nature, whether it be sunrise, sunset, water, hills, snow, leaves… whatever we usually take for granted.
I took this 30-minute ferry ride from Aberdeen (not too far from my place in Hong Kong) to Mo Tat Wan, a part of the Lamma Island. As you can tell, it looked quite grey and gloomy during the first few minutes. Then I got lucky! All of a sudden, as if someone started painting the sky in shades of oranges and reds. The color of the water also started to change simultaneously. It was just magical. I have taken this ride hundreds of times with family and friends, and watched many a spectacular sunsets, but there was something special about today. I was alone, and without any reading material or the iPhone. Just my Canon Ixus. See all the photos individually here.
What do you think?
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Inspirational eCard: Paulo Coelho on dreams
These eCards are made using my collection of photos, and are free to download and share. More here.
3 rules for guilt-free shopping, and an uncluttered life
In an earlier post, less stuff = more happiness, I shared how and why I started simplifying my life, five years ago, by reducing my possessions. Once I had done that, the challenge was to keep it that way and ensure that the old habits don’t creep back in.
My short shopping spree today made me realize how religiously I follow certain rules that have allowed me to keep my possessions to the minimum and continue to have a clutter-free life. These rules can be summarized as three simple strategies that anyone can follow. Simple, but not easy…
- Shop Mindfully:
- Only buy what you need – really need. If it’s a temporary need, see if can be borrowed or rented.
- Go with a shopping list and stay focused. Don’t be distracted by displays or special offers.
- Don’t buy anything ‘just in case’ you might need it. Trust that you’ll find it ‘just in time’.
- Always buy quality. It lasts longer, so costs less in the long run.
- Don’t compromise on the style, size or color, otherwise you may be discarding it too soon. Continue reading
What does it take to work off a blueberry muffin?
What it takes for a 70-kg, 30-year-old woman to work off a blueberry muffin (360 calories):
- 21 minutes of fast skating or
- 33 minutes of jogging or
- 66 minutes of lawn-mowing or gardening or
- 77 minutes of cycling or
- 92 minutes of vacuuming or
- 115 minutes of lifting weights or
- 230 minutes of folding laundry
Think before you eat 🙂 [photo credit: TIME magazine, August 2009]
Download free e-book: 47 simple steps to enhancing life
4 of the healthiest teas and their benefits
Following are excerpts from an article by Gina Roberts-Grey in the Oprah Magazine, July 2012 issue:
The Tea Rx. It can warm your soul or cool you off on a sweaty summer day – but did you know that tea can also prevent the formation of brain plaques associated with Alzheimer’s disease? And that’s not all: A potful of research is showing how various brews can ward off pathogens, hypertensions, even cancer. Check out these four healing cups:
- Darjeeling. More than half the global population harbors a pathogen called H. pylori; 15-20 percent of those people develop ailments including ulcers, gastritis, and gastric cancer. But in a recent study, scientists found that various teas inhibit H. pylori – and that Darjeeling steeped for five minutes has the greatest effect. Just hold the milk; it can block the activity of compounds in the tea.
- Oolong/Green. According to a study of more than 1500 subjects, a half cup to two and a half cups daily of oolong tea or the more famous health star green tea can lower a person’s risk of hypertension by 46 percent. Oolong and green tea are rich in antioxidants that help control an enzyme that raises blood pressure.
- Black. Four antioxidant compounds (called theaflavins) found in black tea appear to protect the brain from disease in a very specific way. Last year a group of German researchers published findings stating that these compounds prevented the formation of senile plaques, which contribute to the development and progression of Alzheimer’s and Parkinson’s.
- Yerba Mate. In a 2011 study, scientists added yerba mate to petri dishes containing colon cancer cells. “Put simply, the cancer cells self-destructed.” says study author Elvira Gonzalez. “Caffeine-related compounds in the tea damaged their DNA.” More research is needed but Elvira is optimistic that yerba mate could help the body fend off colon cancer.
My comments: Drinking soda or sugar coffee drinks is extremely unhealthy and unnecessary for an enjoyable life. Switching to water and (unsweetened) tea as your default drinks is not a difficult habit to form and has many health benefits.
[Photo of my favorite green tea by Twinings] Read more bits on healthy habits in my book, Dhinchak Life
Inspirational eCard for free download
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5 reasons why I travel solo sometimes
Same time last week, I was struggling with my translation app while chatting to a local family over dinner, overlooking the quiet Dongjiang Lake in a remote area of China, called Chenzhou. The family owned the small hotel I was staying in. I had no hurry to go back to my room; no plans for the next day or the day after. I was discovering the joys of traveling solo.
For most of my life, I believed traveling alone for leisure/holiday could not be fun. I even let go of many opportunities to see new places just because I didn’t have company. Sometimes the idea seemed very selfish, considering that I have a wonderful family I love to travel with. But my first solo trip to New Zeeland changed it all. I realized the benefits of traveling alone and have never missed an opportunity. After my trip to Chenzhou, a couple of friends asked me how could I travel alone to such places. And that inspired this post, which answers the why instead of how:
- It’s easy to pick any place you want if you don’t have to worry about the preferences of your companion(s). If the journey, place or the experience turns out to be a disaster, you don’t have anyone else to blame. I would have never picked Chenzhou of all the places!
- You can freely experiment destinations, modes of travel, accommodations that you have never tried before, knowing that you wouldn’t be ‘ruining’ someone else’s trip. The amazing train journey in China was a result of such an experiment.
- You are more likely to engage in conversations with fellow travelers during the journey, and with locals during your time on the ground. These conversations tell you more about the people and place than any guide book or the tripAdvisor.com
- You can make your own spontaneous plans. I was up at 5:30 and out by 6, hiking up a trail I knew nothing about, discovering the waterfalls the local family had mentioned. It was truly a path only walked by the locals living on the other side of the mountains.
- Traveling solo gives you time with yourself – to think, meditate, find answers or new questions, or just enjoy the beauty of the world in quiet solitude. The half an hour I spent sitting quietly at this pagoda seemed like an eternity. It was one of the toughest things to just sit and not do anything, but also the most rewarding and memorable part of the trip.
I am all in favor of enjoying holidays with family and friends, which can be great fun and some of the best bonding experiences. But traveling solo has its own joys that you must experience.
Please share your experience if you have traveled solo, or your fears if you haven’t. These eCards were part of an inspiration during the same trip. Check them out and let me know what you think.
Inspirational eCards for free download
My first attempt at creating inspirational eCards using my collection of photos. Un-copyrighted, free to download and share. Some more here.
[Photo of Dongjiang Lake in Chenzhou, taken during the last weekend]
It’s possible to lose 140 lbs in 10 months!
This video has had millions of hits on YouTube. In a couple of other videos, the trainer has confirmed that Arther had to change his diet a lot, apart from the yoga. Some people are asking about the diet or exercise program; some are asking whether or not Arther can maintain his weight. To me, this just shows the power of belief and the human will.
Please share with anyone who needs some inspiration.
Mush Panjwani 