Relax and Recharge
“taking a break can elevate your effectiveness”
Regular relaxation is essential for a long life and personal effectiveness. Here are some techniques for relaxing physically that are used by the most successful and highest paid people in America.
First of all, work only five or six days per week, and rest completely on the seventh day. Every single study in this area shows that you will be far more productive in the five or six days that you work if you take one or two days off completely than you ever would be if you worked straight through for seven days.
During this time off, do not catch up on reports, organize your desk, prepare proposals, or do anything else that requires mental effort. Simply let your mind relax completely, and get busy doing things with your family and friends. Maybe work around the house, go for a walk, engage in physical exercise, watch television, go to a movie, or play with your children. Whatever you do, discipline yourself to shut your mental gears off completely for at least one 24-hour period every seven days.
Second, take one three-day vacation every three months, and during that time, refrain from doing any work. Do not attempt to catch up on even a few small things. If you do, you keep your mental gears in motion, and you end up neither resting nor properly doing work of any quality.
Since you have been living by a personal health plan, maintaining your weight, and been leading an active healthy life, you have been getting more out of life than ever before. Imagine an easy process that will help you live longer and heal faster. When living a healthy lifestyle becomes second nature, you find that you are really enjoying what life has to offer.
Third, take at least two full weeks off each year during which you do nothing that is work-related. You can either work or relax; you cannot do both. If you attempt to do a little work while you are on vacation, you never give your mental and emotional batteries a chance to recharge. You'll come back from your vacation just as tired as you were when you left.
If you are involved in a difficult relationship, or situation at work that is emotionally draining, discipline yourself to take a complete break from it at least one day per week. Put the concern out of your mind. Refuse to think about it. Don't continually discuss it, make telephone calls about it or mull it over in your mind. You cannot perform at your best mentally if you are emotionally preoccupied with a person or situation. You have to give yourself a break.
Since a change is as good as a rest, going for a nice long walk is a wonderful way to relax emotionally and mentally. As you put your physical body into motion, your thoughts and feelings seem to relax all by themselves.
Also, remember that the process of digestion consumes an enormous amount of physical energy. Therefore, if you eat lighter foods, you will feel better and more refreshed afterward. If you eat more fruits, vegetables, and whole-grain products, your digestive system will require far less energy to process them.
Since your diet has such an impact on your level of physical energy, and through it your levels of mental and emotional energy, the more fastidious you are about what you put into your mouth, the better you will feel and the more productive you will be. We know now that foods high in fat, sugar, or salt are not good for your body. The lighter the foods you eat, the more energy you have.
Here are three things you can do immediately to put these ideas into action:
First, plan your weeks in advance and build in at least one day when you will relax from work completely. Discipline yourself to keep this date.
Second, reserve, book and pay for your three day vacations several months in advance. Once you've paid the money, you are much more likely to go rather than put it off.
Third, decide that you will not work at all during your vacations. When you work, work. And when you rest, rest 100% of the time. This is very important.
Have an excellent week.
Steviva Brands, Inc
Great Expectations a Precursor to Great Results
High expectation always precedes high achievement.
You're as small as your controlling desires,
or as great as your dominant aspirations.
Once your mind stretches to a new idea
it never goes back to its original dimensions.
Think little goals and you can expect little achievement.
Think big goals and you'll win big success.
The first ingredient of your success is to dream a great dream.
You must dream big and think big to be big.
Walking - The New American Work Out
Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire.
How to start: First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. That's it? Yes, that's it. Do this every day for a week. If this was easy for you, add five minutes to your walks for week 2 (total walking time 25 minutes). Keep adding 5 minutes until you are walking as long as desired.
WATCH your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominals and buttocks and fall into a natural stride.
Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up stretches. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well. Stretching will make you feel great and assist in injury prevention.
The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air.
After you have formed the habit you will want to evaluate your program and your goals.
If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a "talking" pace.
To improve cardiovascular fitness walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace - breathing hard but not gasping for air.
If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a "purposeful/talking" pace.
If you're new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine.
Once you can comfortably walk for 30 to 60 minutes 5 to 6 days a week you may want to put more "umpf" or speed into your routine. Follow these easy tips for walking faster (or for some real speed learn to racewalk).
Zero to Sixty in Twelve Weeks - An easy to follow schedule to get you walking 60 minutes in 12 weeks.
Commit to Serve
“Our deepest need is for the joy that comes with …knowing we are of genuine use to others.”
-- Eknath Easwaran
Holding an intention to be in service shapes our overall attitude towards life in many ways. For example, it brings a greater sensitivity and awareness of others, a commitment to harmlessness, a willingness to put others’ needs before our own and a desire to be in harmony with all.
An attitude of service also involves a willingness to be served when we truly need support.
"… there is no such thing as just existing. Everything is in service to everything else. Existence is giving and receiving. A stone gives and receives no less than a saint."
-- Jacob Needleman
Low Glycemic Sugar Free Thai Chicken/Tofu Coconut Curry Soup
(makes 6 servings)
Carbs Per Serving: 1.1 g
Prep Time:<15 minutes
Skill Level: Easy
2 tb sp olive oil
2 tbsps curry powder
1 tsp minced garlic
2 whole cloves garlic
14 oz can of coconut milk unsweetened
a tiny dash of Steviva Brand Stevia Powder or a 4 tbsps of Steviva Brand Stevia Blend
1 tsp lime juice
1 fresh lime
1/2 tsp salt
salt and pepper to taste
2 tbsp basil ( fresh or dried)
2 tbsp fresh cilantro
1/2 onion finely chopped
1/2 cup heavy whipping cream
4 diced chicken breasts already cooked or firm tofu browned (shown)
Heat oil and add minced garlic and brown 3 minutes on low, do not burn.
Add basil, salt, Steviva Brand Stevia Powder or Steviva Brand Stevia Blend, lime juice and coconut milk. Simmer on low 10 minutes, add 1/2 cup whipping cream and stir.
When hot add diced chicken. Put in bowls and top with plenty of raw onion and cilantro. Salt and pepper to taste.
Squeeze fresh lime juice on soup right before eating.
Total Calories: 2069
Calories Per Serving: 344.8
Total Fat: 173.8g
Saturated Fat: 113.6g
Total Carbohydrates: 7,7g
Carbohydrates Per Serving: 1.1g
Dietary Fiber: 0.0
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