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How To Make or Break a Habit

How To Make or Break a Habit

Let’s face it, we all have habits, some good and some bad. Habits are learned behaviors that we’ve picked up somewhere along the way. Most of us have a habit or two we’d like to break, or a habit we’d really like to make as part of our daily routine.

For most people, it takes only a few weeks for a new behavior to become routine, or habit. The following steps can make it easier to establish a new behavior pattern.

* The first thing to do is to set a goal. When you are trying to stop or break a habit, you should always set a postitive goal towards the task. For example, instead of saying “I will quit buying fast food for my family and I”, say “My family and I will cook delicious and healthy meals together every night”. Make sure to write down your goal because committing it to paper helps you to take your goal more seriously. Tip: It can help if you tell your goal to someone who supports and encourages you.

* If you are wanting to stop a bad habit then think of a new positive habit to start in its place. This is a very important step. It helps to focus on a new positive behavior while trying to stop an old bad habit. This make it easier to break the old bad habit and prevents it from returning.

* Pay attention to what triggers your habit. Remember, behavior patterns don’t exist on their own. Often times, a habit can be associated with another part of your regular daily routine. For instance, in the junk food example above the trigger may be that you make other daily tasks more of a priority and then you make the excuse that you don’t have time to cook a healthy meal. Many people who smoke automatically light up after eating. Think about when and why you do the thing you want to quit.

* Place reminders around your home and work space like notes or pictures. It really helps to place them in places where you tend to have the bad habit. For example: You want to break the habit of eating when you are bored. Place a note on the refrigerator where you will see it that says “Bored? Go for a walk.”

* Get help and support from someone who has the same goal as you. This can be very helpful and motivating. Having a good support system with people you see every day can help you make or break your habit faster and easier. Stay away from people who seem to be naysayers or sabatoers.

* Have daily affirmations about your goal. This is my favorite part. The idea is to write down or say what it is that you want to change several time a day. Write or say it in present tense, as if it is already happening. This “tricks” you subconscious mind into thinking it is happening. For example:

Don’t say “I don’t want to be tired and fat anymore”

Do say “I am now healthy, thin and full of energy”

* Finally, be sure to reward yourself for your progress. This helps make the challenges you face every day worth it in your subconscious mind. They do not have to be extravagant rewards. They can be something small or sentimental that gives you a pat on the back for a job well done and encourage you to keep going.…

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4 Healthy Habits That Can Lead To Longer Life

4 Healthy Habits That Can Lead To Longer Life

Life is a journey. Every journey needs to have a destination; similarly, every life should have a purpose. Living long and remaining healthy may be achieved by leading a disciplined and purposeful life. A disciplined life can be lived by following healthy habits. Here are few rules that you may follow to enjoy a long, healthy life.

Eat healthy

A diet rich in leafy green vegetables like kale, lettuce, avocado and spinach is a healthy way of lowering calorie intake and packing high fiber and antioxidants. Try to buy local produce and organic leafy vegetables; this ensures that you eat fresh vegetables. Eat nuts to reduce chances of heart disease, as they contain unsaturated fatty acids that reduce bad cholesterol levels in our blood. Include fresh fruits rich in vitamins, like lemons and oranges, pineapples and pomegranates, bananas and strawberries. Drink sufficient water; avoid colas and sweetened drinks. Eat less. Never fill your stomach with food; leave some space for digestion. Reduce your intake of meat and supplement with fish and salad. Eating small portions is also helpful in controlling your body weight.

Regular moderate physical activity

Moderate physical activity is crucial for living a healthy life. Being physically active is important at every stage of life. With increasing age, this becomes more essential. Strength and flexibility of our body rapidly decreases with advancing age and a sedentary lifestyle facilitates such degradation. Regular moderate exercise ensures that muscles maintain a certain level of strength and endurance. Explore various team activities with like-minded people. Join a yoga class, a swimming club or a group of joggers in your locality. Develop active hobbies like gardening and try to walk to nearby markets and shops rather than driving there.

Stay connected

Human beings have evolved into social groups. Getting connected to like-minded people, old friends and relatives helps to relieve stress. It also makes an individual secure and happy. This underlying principle has fuelled the growth of various online social networks. However, such platforms can’t replace regular face-to-face contact. Personal contact with people is helpful in cultivating good habits. Get involved in different activities with various groups of friends. While some friends may be interested in music and painting, other groups may join you for a walk.


Enjoy your life. Develop a positive attitude. Take regular breaks from your busy schedule and devote some time to relaxation. This may be early morning breathing exercises or sitting quietly near a big lake at dusk. Drink red wine in moderation. While quitting smoking is essential, drinking wine in moderation helps lower cholesterol and provides essential antioxidants. Enjoy a healthy sexual life. It helps relieve stress by releasing certain hormones.

Living long and being happy and healthy can be achieved by eating healthy food, following an exercise routine, staying connected with like-minded people and enjoying life. It is never too late to initiate good habits. If you are determined to live a healthy life, then pull up your socks, formulate your plan and get going!…

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Bad Habits Can Ruin Good People

Bad Habits Can Ruin Good People

If you are like most people you probably have at least one bad habit that you would like to get rid of. The term “bad” is somewhat subjective because an activity that would be considered bad by some people could be seen as perfectly acceptable to others.

It is important however to acknowledge that when bad habits become priorities and your every waking moment is consumed by thoughts of when you will next be able to indulge in the detrimental activity, it’s time to make a change.

Activities that most of us would agree have a negative impact on our lives often include self-destructive behavior associated with:

• Drugs• Alcohol• Smoking• Over-Eating• Gambling

The list goes on and on but one thing remains the same, these activities slowly rob you of your potential to do what it is that you were truly meant to do with your life.

It is important to realize that bad habits don’t suddenly appear out of nowhere. They start small and gradually grow until you allow them to control your actions.

You must be prepared to rid yourself of bad habits in the same way that you acquired them and that is gradually over a period of time.

Getting started is by far the most difficult step because even though you may possess a strong desire to stop you might feel paralyzed by an overwhelming sense of hopelessness.

In order to move forward, begin by telling yourself that you dislike the bad habit and you want to stop. Next, make two lists, one containing all of the good things that you will gain when you quit the habit and the other containing all of the bad things that will happen if you continue to engage in the activity.

Making the two lists will take a great deal of courage because writing your problem down on paper will suddenly make it very real and maybe even a bit frightening, but if you can successfully complete this task you will have taken the first step towards ridding yourself of the undesirable behavior.

“Today is Yesterday’s Tomorrow”, so don’t put your life on hold and remember that bad habits can ruin good people.…

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Effective Habits of Highly Successful Forex Traders – Part 2 of 3

Effective Habits of Highly Successful Forex Traders – Part 2 of 3

The first installment of a three-part series underlined the importance of forming good habits to be a profitable trader in the Forex Market. Four habits were mentioned – Personal SWOT Analysis, Never miss a Mission, SMART Goal, and Plan Each Move. Having explained them, the foundation for becoming an acceptable trader who has the potential to be successful was laid out.

To further pave the road to becoming a success as Forex trader, the continuation of the list has to be revealed. It is necessary to point out though that the contents of list are, by themselves, merely advices. Instrumental to their success or failure is still the person carrying them out. Having said that, following are the other habits continued:

* Plan for Resiliency

As mentioned, every move that a Forex trader makes has to be planned out. However, given the unpredictability of the market conditions, Plan B has to be at hand, and if possible, Plan C. Success, after all, is getting up when you fall, right? Well, in this case, succeeding mostly happens when plan B is ready to roll even when pieces of a shattered Plan A are still lying around.

* Live and Breathe Discipline

Doing the right thing even when nobody is watching basically defines discipline. There can be a number of reasons why the dream to be a profitable trader can easily be abandoned, making an unsuccessful trader simply embrace his inability to penetrate his chosen field as inevitable.

But imagine a scenario where a trader experiences a taste of how it is to win. Undoubtedly, he would feel heady about it especially when conditions within which he achieved it are erratic at best. Before he knows it, he has spent more than what was planned. Consequently, a precedent to what could be a dangerous practice is created.

* Practice Patience

Looking at today’s generation, it would seem that patience has gone out of style. Everybody wants be a profitable trader yesterday. Successful trading is expected to happen one after another. Everybody is in hurry to master the trading system to the point of sacrificing what’s important.

But the value of patience has remained constant. When somebody aiming for success plays his cards properly in the right conditions and the appropriate time, then the sweetest fruit imaginable can reaped.

* Untiringly Persevere

There is a prayer asking for wisdom to know when to pursue something and when to let go. Perhaps a trader can practice this as he starts his day that may constantly be hectic with endless concerns about market conditions and other factors that may affect a successful trading.

* Know the Trade Inside-out

There is something to be said for being prepared in any battle. If a trader knows the system inside-out, he’ll be able to anticipate anything. That is not to say though that he will succeed at every attempt. But at least, his batting average will be high.

* Risk-taker, Risk Manager

A prepared trader, before engaging in any transaction, knows what to expect. As such, he has an idea of the kind of risks he is taking, as well as their magnitude. Being equipped with such knowledge enables him to anticipate possible outcomes. This consequently allows him to take calculated risks, which will have minimal negative impact should they don’t pan out the expected result.…

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Children’s Habits

Children’s Habits

With very young children, before they hit their teens and feel the need to overturn all they have been taught and show us they are ‘different’, habits are usually picked up from the surrounding they spend most of their time in. They pick up what they see around them from brushing their teeth at nights to reading books or listening to music.

Good Habits

Reading books is a good habit to cultivate. It brings a whole new world into our lives, a world of imagination and creativity. From an early age, if books are read to them at bedtime until they can read on their own, they will learn to appreciate the world of books.

If they hear music played in their homes, they will naturally learn to enjoy and appreciate music. Similarly, so many habits are formed as they grow in an environment where the adults make an effort to introduce such culture into their lives.

Bad Habits

On the other side of the coin are the bad habits that can be picked up with just as much ease. Some of them could be shouting at one another, being careless with things, throwing things around, and even bad behavior. What they see becomes what they get.

There is not enough stress laid on the importance of cultivating good habits. These habits are going to reflect the children’s personality as they grow up and venture into the adult world. These are what they will be judged on by their peers. By then, it may be too late to change or it is likely to take monumental effort on their parts to change their bad habits into good.

Do we really want to send out children out into the world unprepared? Do we want them to be judged and found wanting? Surely not; when the solution lies in our hands!

As parents and adults, we can make an effort to teach our children good habits. Regardless of what it is, it will stand them in good stead as they step away from their childhood homes and enter the big bad world out there. In the process, children and parents may grow to form a much closer bond. Introducing good habits can be made interesting and exciting. Start them young and you won’t have to face rebellion as they enter their teens. It will be well worth the effort.…

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Good Habits You Should Learn to Adopt

Good Habits You Should Learn to Adopt

A lot of people made New Year’s resolutions earlier this year. New Year’s resolutions are not easy to keep. Most people need some extra motivation to stick with them. By sticking with the following resolutions, you can significantly slash your risk of death-related diseases in just four years.

Stop smoking. If you can stop smoking, you can improve your overall health within one day. Within twenty minutes of quitting, your heart rate and blood pressure will go down. Within twelve hours, the carbon monoxide levels in your body will decrease and the oxygen levels will increase. Lung functions should start to improve in about two weeks. Within five to ten years, your chances of dying from lung cancer will decrease by 21%. Even though most people fail to quit smoking after seven to nine tries, you should keep trying until you do succeed.

Eat your fruits and vegetables. By adding more fruits and vegetables to your diet, you can improve your overall heath within 14 days. Fruits and vegetables are loaded with nutrients such as potassium, magnesium, calcium and antioxidants, to name a few. Research has shown that if you can raise your intake of fruits and vegetables and switch to low-fat dairy products, you can significantly lower your blood pressure within two weeks. Shoot for adding at least five more servings per day of fruits and vegetables.

Add 60 minutes exercise to your weekly routine. Within 90 days of starting to exercise 60 minutes per week, you can improve your overall health. You can lower your heart rate as well as reverse age-related deterioration of your heart’s functions. By increasing the amount of exercise time each week, you can achieve even more remarkable results.

Cut saturated fat from your diet. In 90-180 days you will see improvement in your cholesterol levels. This will keep your brain healthy (less risk of Alzheimer’s and dementia) as well as reduce your risk of heart attack or stroke. Try to limit the amount of saturated fat to no more than 7% of your daily calories. …

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Parents: How to Avoid Childhood Obesity

Parents: How to Avoid Childhood Obesity

There are many paths to childhood obesity.

1. Just buy your child’s favorite snack at each store visit.

2. Never read labels.

3. Allow your child to watch TV or play computer games as much as he/she likes.

4. Lack of planning for outdoor/physical exercise.

5. Always serve your child’s favorite foods at meals.

Almost all children prefer sweet snacks or chips of some kind between meals. Most of these are loaded with sugar and all kinds of fat. We do not do our kids a kindness to always cater to their favorite things, especially foods. If you are serious about your child’s health, then you will need to read the labels on foods you feed them. The foods they see on TV are rarely as healthy as advertised. Read the type of sweetener, the fat products, the amount of real food values; protein, fiber (fruits have great fiber as well as breads and cereals) vitamins and minerals. Just because the label says no cholesterol does not mean there are no hydrogenated fats. Hydrogenated means hardened or solid fats which will lay pounds on your child. Read all labels until you know which foods are good and safe, then you can choose those without having to read them every time, only for new items.

Playing computer games and watching TV for long periods is not a healthful habit for anyone, especially for children. Children need to be using all of their muscle and mind while they are growing. Outdoor activities are best because of the fresh air and many times require interaction with other persons which exercises muscle and minds. Physical activity does as much for your brain as it does for yoour body because it increases blood flow throughout your body; brain included.

It is good to let your child be involved in planning for family activities and meals. But, you must teach your child which foods are harmful and the ones that are good for them. I do not know many 6 to 11 year olds that would not eat macaroni and cheese at every meal if parents permit it.

Macaroni and cheese can sometimes substitute for a meat, but certainly not every day. We need to start early finding fruits and vegetables that our children enjoy and introduce new ones as needed, raw or cooked. Few children will deliberately choose foods that will make them fat and slow their physical and mental responses if they have someone explain the values of right choices. Most normal children want to excel in all things they do. That is the joy of doing all things. Parents need to be the ones to teach these good habits and choices to their children.…