Train Your Brain to Remember Anything You Learn With This Simple, 20-Minute Habit

Not too long ago, a colleague and I were lamenting the process of growing older and the inevitable increasing difficulty of remembering things we want to remember. That becomes particularly annoying when you attend a conference or a learning seminar and find yourself forgetting the entire session just days later.

But then my colleague told me about the Ebbinghaus Forgetting Curve, a 100-year-old formula developed by German psychologist Hermann Ebbinghaus, who pioneered the experimental study of memory. The psychologist’s work has resurfaced and has been making its way around college campuses as a tool to help students remember lecture material. For example, the University of Waterloo explains the curve and how to use it on the Campus Wellness website.

I teach at Indiana University and a student mentioned it to me in class as a study aid he uses. Intrigued, I tried it out too–more on that in a moment. The Forgetting Curve describes how we retain or lose information that we take in, using a one-hour lecture as the basis of the model. The curve is at its highest point (the most information retained) right after the one-hour lecture. One day after the lecture, if you’ve done nothing with the material, you’ll have lost between 50 and 80 percent of it from your memory.

By day seven, that erodes to about 10 percent retained, and by day 30, the information is virtually gone (only 2-3 percent retained). After this, without any intervention, you’ll likely need to relearn the material from scratch. Sounds about right from my experience. But here comes the amazing part–how easily you can train your brain to reverse the curve.


With just 20 minutes of work, you’ll retain almost all of what you learned.

This is possible through the practice of what’s called spaced intervals, where you revisit and reprocess the same material, but in a very specific pattern. Doing so means it takes you less and less time to retrieve the information from your long-term memory when you need it. Here’s where the 20 minutes and very specifically spaced intervals come in.

Ebbinghaus’s formula calls for you to spend 10 minutes reviewing the material within 24 hours of having received it (that will raise the curve back up to almost 100 percent retained again). Seven days later, spend five minutes to “reactivate” the same material and raise the curve up again. By day 30, your brain needs only two to four minutes to completely “reactivate” the same material, again raising the curve back up.

Thus, a total of 20 minutes invested in review at specific intervals and, voila, a month later you have fantastic retention of that interesting seminar. After that, monthly brush-ups of just a few minutes will help you keep the material fresh.


Here’s what happened when I tried it.

I put the specific formula to the test. I keynoted at a conference and was also able to take in two other one-hour keynotes at the conference. For one of the keynotes, I took no notes, and sure enough, just shy of a month later I can barely remember any of it.

For the second keynote, I took copious notes and followed the spaced interval formula. A month later, by golly, I remember virtually all of the material. And in case if you’re wondering, both talks were equally interesting to me–the difference was the reversal of Ebbinghaus’ Forgetting Curve.

So the bottom line here is if you want to remember what you learned from an interesting seminar or session, don’t take a “cram for the exam” approach when you want to use the info. That might have worked in college (although Waterloo University specifically advises against cramming, encouraging students to follow the aforementioned approach). Instead, invest the 20 minutes (in spaced-out intervals), so that a month later it’s all still there in the old noggin. Now that approach is really using your head.

Science has proven that reading can enhance your cognitive function, develop your language skills, and increase your attention span. Plus, not only does the act of reading train your brain for success, but you’ll also learn new things! The founder of Microsoft, Bill Gates, said, “Reading is still the main way that I both learn new things and test my understanding.”

By: Scott Mautz

Source: Pocket

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Critics:

Dr. John N. Morris is the director of social and health policy research at the Harvard-affiliated Institute for Aging Research. He believes there are three main guidelines you should follow when training your mind:

  1. Do Something Challenging: Whatever you do to train your brain, it should be challenging and take you beyond your comfort zone.
  2. Choose Complex Activities: Good brain training exercises should require you to practice complex thought processes, such as creative thinking and problem-solving.
  3. Practice Consistently: You know the saying: practice makes perfect! Dr. Morris says, “You can’t improve memory if you don’t work at it. The more time you devote to engaging your brain, the more it benefits.”
  4. If you’re looking for reading material, check out our guides covering 40 must-read books and the best books for entrepreneurs.
  5. Practice self-awareness. Whenever you feel low, check-in with yourself and try to identify the negative thought-loop at play. Perhaps you’re thinking something like, “who cares,” “I’ll never get this right,” “this won’t work,” or “what’s the point?” 
  6. Science has shown that mindfulness meditation helps engage new neural pathways in the brain. These pathways can improve self-observational skills and mental flexibility – two attributes that are crucial for success. What’s more, another study found that “brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators.”
  7. Brain Age Concentration Training is a brain training and mental fitness system for the Nintendo 3DS system.
  8. Queendom has thousands of personality tests and surveys. It also has an extensive collection of “brain tools”—including logic, verbal, spatial, and math puzzles; trivia quizzes; and aptitude tests
  9. Claiming to have the world’s largest collection of brain teasers, Braingle’s free website provides more than 15,000 puzzles, games, and other brain teasers as well as an online community of enthusiasts.

 

How Founder Coaching Can Lift Humanity up in the VC World

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The global entrepreneurship landscape is buried under the avalanche of news stories about founders securing multi-million-dollar funding to live out their dream of taking the world by storm.

But the heavy snowfall of cash falling from the venture capital sky may be blinding us to the struggles of startup owners along the way, especially those who are undertaking this expedition for the first time.

This is a trap that even the best of investors can fall into. Elite coach Ariane de Bonvoisin has experienced first hand that many venture capitalists and business leaders treat founders as superheroes who can brave anything without having a clue about their personal journeys.

“They’re investing in the company and not investing in the founder,” says Bonvoisin, an executive coach to top CEOs, startup founders, and VCs, who aspires to help clear the vision of investors so that they can better see the importance of coaching.

In her view, it is easy to forget that people are humans. “You give people the label of entrepreneur or founder, but it’s still just a role that people are in. You peel back the role, and that’s where you find the truth,” she told 150sec.

As someone who has sat on both sides of the table—having been an investor and an entrepreneur—she knows well that separating the founder from the business leads to a “dangerous” path that could threaten the survival of the business while sapping the morale of its owner.

Bonvoisin is a swimmer, a ski instructor, a long-distance runner, and a climber who has reached the summit of Mount Kilimanjaro and accompanied a group of students to Antarctica.

What perplexes her is that a professional athlete would never get a sponsor without having a coach because “it implies that they have talent” but a tech startup can attract millions of dollars in investment without any coaching attached to it.

“When you look at the acting world, you see that even multiple Academy Award winners still have acting coaches. They are still given a coach for every role they take without any question. It’s the same in the music industry,” she said.

Normalizing coaching.

Ariane has come across investment firms that refuse to invest in a company unless they have a coach but believes there is a long road ahead for coaching to become mainstream among investors.

However, as a wise man once said, even the longest journeys begin with a single step. And who knows it better than Bonvoisin who is featured in a documentary that follows a motorcycle excursion through the highest passes of the Indian Himalayas.

In the case of founder coaching, she argues the first step is to start shattering the taboo against seeking help.

“The perception is if you need a coach, you’re worried or scared or incompetent or are dealing with something you don’t really want to tell your investors,” Bonvoisin said, adding that she has worked with founders whose investors refused to pay for their coaching.

Asked what needs to be done to reduce this stigma, she said using facts and statistics to demonstrate the true impact of a coach can go a long way toward normalizing coaching “because we’re still in an industry that values results, money, growth, and success.”

For instance, she says, a founder can tell the investor they would have raised $1 million without a coach but managed to raise $5 million with the help of a coach or that they taught they were at the pre-seed stage without a coach but raised a Series A round with a coach.

Another example, according to her, is when the entrepreneur can explain they could not hire a VP of sales but a coach helped them bring someone on board that secured new clients and elevated the company’s position in the market.

Celebrating role models.

The other thing is to ask founders to talk about their personal and work-related struggles without shame or fear of judgment, added Bonvoisin, an author who has given a TED talk and keynoted Oprah Winfrey’s O You conference in 2013.

She thinks celebrating successful people who hire coaches—including famous Silicon Valley entrepreneurs and investors or executives at companies like Google or Facebook—is another link in the chain that can cause cracks in the taboo surrounding coaching.

Bonvoisin also feels the need for increased awareness about different types of coaching that exist.

“When people think of coaching in this industry, they think of it as life coaching or business coaching. To me, coaching is a lot broader than that. For example, investors can give founders a health coach. And there are people who have parenting coaches to help them build a startup with two kids at home that need home schooling.”

Return-on-coaching mindset.

Dedicating even 1 percent of the fund to facilitate founders’ access to coaching is a “brilliant” use of money, added Bonvoisin, who has been invited to Google, Amazon, the World Bank, and Red Bull to teach about navigating change and founder and startup wellness.

“It is a very small contribution that has the ability to massively affect the quality of your investment,” she said, emphasizing that there needs to be a return-on-coaching mindset—not just a return-on-investment mindset.

In her opinion, founders should be given the freedom and trust to choose their own coach without having to report the details of how they are using the coaching money because it would be an intrusion on their privacy.

However, investors can make some coaches available or put them on retainer for when founders are having a panic attack before an important meeting or need immediate help with a decision.

She maintains that coaching is crucial because it is a role entrepreneurs do not get from their family, friends, spouse, co-founders, or investors “from which they are usually hiding things.”

“When humanity gets lifted in both the investor side and the startup side, a very different conversation is possible, which is not just about ROI, KPIs, or fundraising goals. And what I’ve seen with the founders is that when the VC shows they care about the founder, the founder will run 10 more marathons for them.”

There needs to be a return-on-coaching mindset—not just a return-on-investment mindset.

~ Ariane de Bonvoisin

Common misconceptions.

As a Tony Robbins certified trainer who assists in a leadership capacity at his events around the world, Ariane can talk for hours and hours about common misconceptions about coaches and the process of coaching.

Many are under the assumption that coaching is expensive, she said, adding that it is also a false perception that a coach is all about the psychology of people and not the real guts of the business.

“A coach can have a bit more of a 360-degree view of the situation, ask questions that no one else is asking you about your business, and add tremendous value even without having direct experience in the industry in question.”

There are a large number of coaches who have worn many hats as founders and investors and can share their knowledge about different aspects of a business, she added.

Another thing she says some people get wrong is that a coach is “very soft and is like a friend that cheers you on or you cry with when you fall apart.”

But the reality is that coaching can be “direct, brutal, and honest” while offering “a very loving, kind, warm, trusting, and safe place to land” at the same time, added Ariane, who landed on the list of Silicon Alley’s top 100 people to watch a few years ago.

Coaching is not ‘surgery.’

Another prevailing myth, according to Bonvoisin, is that a coach is a temporary resource and is for when things are going badly.

“Some think that coaching is like a surgery and is just for a specific period of time when they are dealing with difficult decisions,” she said.

But coaching is a relationship where “you build something together with someone who is your raving fan”, added Ariane who has had her own coach for 17 years and says almost 80 percent of her clients have been with her for more than a year.

Another misbelief she knows from experience is that a coach should be older than the coachee or “is someone like you”.

Elaborating further, Bonvoisin said, “Some people think only coaches who have the same gender, race, or background can understand, coach, and relate to them and that someone totally different to them probably won’t be able to enter their world.”

This is a total myth as “someone who is different often stretches your identity, offers a new perspective and worldview, helps you see blind spots, and expands your beliefs,” Bonvoisin added.

In her world, coaching is like traveling.

“The more you travel to different places, the more you learn, grow, and expand your awareness and consciousness. If you take a plane to a faraway destination where you don’t speak the language and people look different to you and eat different things, what you learn will be exponential.”

People often look for what they are familiar and comfortable with so they gravitate to individuals who are like them, she said.

“It’s easier for people to fly from New York City to Miami for a ‘change of scenery’ than to Delhi. And yet Delhi will change them far more. The same metaphor applies to going on the adventure of coaching,” commented Ariane, who has lived and worked in different countries.

Coaching can be “direct, brutal, and honest” while offering “a very loving, kind, warm, trusting, and safe place to land” at the same time.

~ Ariane de Bonvoisin

As for gender-related misconceptions, she says some are under the impression that female coaches are too soft and emotional.

“But a female coach can sometimes read a situation much better, whether it’s intuitively or emotionally. I think, depending on different times in your life, you might need one or the other.”

Over the years, Bonvoisin has met people who want “really complicated things” and “strange techniques” to improve their performance.

“As human beings, we have resistance to the simple things. And sometimes the most simple tools in your toolbox are the ones that you’re not using—like drinking enough water or sleeping properly,” she noted, bringing to mind a quote from American author Jim Rohn that says “what’s simple to do is also simple not to do.”

How to choose a coach.

On how to choose the right coach, the CEO of Ariane Media said the best way to find a good one is by word of mouth.

While acknowledging that some coaches have gotten a bad rap, she maintains “it doesn’t mean all the apples in the coaching basket are rotten.”

“Definitely interview more than one. Most coaches offer a free introductory session. Do some due diligence on the coach. Ask them who they have coached, ask for testimonials, or ask to speak to other clients they’ve coached,” she told founders.

Bonvoisin says it is important to understand why they are a coach, what they love about coaching, what training they have had, what aspects of coaching they appreciate, why they think they have been an effective coach, what their gift is, and how they choose their coaching clients.

Entrepreneurs can also ask a coach whether they have any specific industry experience “if that’s important to you”, and how much they want to be involved in “your life aspect versus your business aspect,” she added.

Bonvoisin insists people should choose “a person that you’re going to trust more than anyone in your life without feeling judged by them.” She says it is not a good sign if “you don’t look forward to speaking to your coach or getting an email from them or if the coach is trying to impose a change on you and has too many strong opinions.”

“And then the ultimate thing I always go to at the end with everything is: What does your gut tell you? It really is an intuition thing. You can hear that someone’s been trained at Harvard and coached the founder of Google and has done a TED talk, but if it doesn’t feel right to you, it’s a no.”

‘You can’t fix what you can’t see.’

Reiterating the significance of coaching, Bonvoisin said some people “keep doing what they’ve always done and keep getting poor results because they can’t fix what they can’t see.”

“For example, you may not be able to see the way you’re asking for money. It may appear like you’re getting a lot of money until you work with a coach who’s going to show you not what your verbal communication is, but what your energetic communication is.”

She says a professional coach can help people realize their inner life is determining their outer life and that the way they are viewing the world is what is impacting the world they see.

The elite coach sees entrepreneurs as “master storytellers” who are telling a story to the outside world, to the press, to their clients, to their investors, to their colleagues, and to people they want to hire.

“And yet the most important story is the one you’re telling yourself,” Bonvoisin said, adding that a coach can help founders break free from the shackles of limiting beliefs and tell themselves a more “empowering” story.

Disclosure: This article mentions a client of an Espacio portfolio company.

Source: How Founder Coaching Can Lift Humanity up in the VC World

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References

Grant, Anthony M. (2005). “What is evidence-based executive, workplace, and life coaching?”. In Cavanagh, Michael J.; Grant, Anthony M.; Kemp, Travis (eds.). Evidence-based Coaching, Vol. 1: Theory, Research and Practice from the Behavioural Sciences. Bowen Hills, Queensland: Australian Academic Press. pp. 1–12. ISBN 9781875378579. OCLC 67766842.

How to Keep Your Team Energized During the Holidays

This year, the holidays are different from any other that we have had in the past. Many families have been quarantined together all year long, struggling to balance the lines between work and home. Being on calls, virtual meetings, and attending online conferences, while feeding small children and pets is exhausting. Work feels like it is never-ending, and many are struggling with burn out. We all are due for a much-needed time off — to properly be strengthened as individuals, and as a team.

As 2020 ends and 2021 feels uncertain (work circumstances, vaccines, etc.), here are a few ways you can help your teams’ recharge and enter 2021 feeling refreshed and ready to handle any new (or old) challenge that comes.

Incentivizing health and wellness during the holiday season 

Balance is the name of the game. Think through the different policies and practices that have been in place this year and evaluate whether those have been working. 2020 has been the year of transition to remote working, and virtual collaboration. Workplace stress along with family/personal responsibilities can cause burn out and fatigue that affects productivity and effectiveness in all areas of life.

Related: Preparing Ecommerce for the “New” Holidays

As a leader, be willing to be generous and flexible. Take a closer look at your rules and norms and figure out the areas where flexibility is available. See if you can build in additional days off, such as mandatory mental health days. Or for the holidays, ask, can the team spare mandatory blackout periods i.e. no work emails after 5 pm during the months of November and December. 

Send out intentional and thoughtful notes to your employees for the end of the year. Acknowledge the struggles and imperfections with the transition and any new policies. Go the distance with a small, handwritten note dropped in the mailbox to your team mates. This will make people feel special and remind them that you are thinking of them.  

Provide gifts that encourage relaxation and recharge. For example, gift cards are a great way to deliver options for local massages, nail salons, float tanks. And if these shops are still not open due to COVID restrictions, your team members will have something to look forward to in the future, all the while supporting a local, small business.

In the upcoming months make connection a priority, and aim to conduct a few group activities, such as virtually led meditation workshops or virtual exercise classes. Teams could also hire a therapist and conduct a workshop to discuss tactics to monitor stress and wellness, especially with increased responsibilities around the holidays.

Make wellness a priority for your teams and prepare your people through the message that their well-being is important, and their ability to recharge in the next few months is a top priority. Employers that can do this successfully will reap the benefits of increased commitment and productivity as the new year comes around.

Protecting time and energy 

Research has shown that the priorities of younger women and men have changed, as they seek more opportunities for a flexible workplace. In 2021, it’s more likely that we can expect a hybrid solution between in-office and virtual working. The best way to adopt these new norms, and prepare teams is to open the lines of communication and reduce the stigma of having conversations around what a flexible work-life looks like. By hearing the concerns of people and teams, managers can problem-solve on challenges and focus on what is working for the future.

Now that most of the year has passed, take time to ask your employees if they have the proper tools for their home office. Engage, and see how as a company you can support their work environments through stipends for speedy internet, office supplies (paper, pens), and proper furniture (i.e. lumber supported chairs). Offer reimbursements or deals on chairs and tables that could be used in the home.

Related: 4 Tips to Fight Employee Disengagement During the Holidays

These upcoming months are also a perfect time for individuals and families to find ways to give back to the community and volunteer. Ask if your teams are interested in volunteering for the holidays and help source virtual or in-person events they can attend. Volunteering has been shown to increase a sense of purpose and fulfillment. You could also volunteer together as a team, to continue to build outside work relationships and connection. For example, our team had recently come together and wrote encouraging messages to seniors online. We were able to give back, while catching up with people on our lives outside of work.

And lastly, take this opportunity to reflect with your teams. Evaluate the office tools that have worked or ones that would be nice to have. This could be anything from virtual conferencing tools to online collaboration services. In addition, evaluate team communication and whether there needs to be changes or if things are working smoothly. Ask how people believe this last year went, and what they expect to happen in 2021. Encourage and support their views and show grace when at all possible. 2020 has been difficult, and this holiday is a great time to take time to breathe and recharge together.

By: Brenda Pak Entrepreneur Leadership Network Writer

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Work It Daily

NEW FREE MASTERCLASS: Laid Off & Looking – 6 Steps For Bouncing Back After Being Let Go: https://workitdaily.lpages.co/how-get… Resume Mistakes Guide FREE DOWNLOAD: https://www.workitdaily.com/free-resu… FREE Cover Letter Samples: https://www.workitdaily.com/cover-let… More FREE Career & Job Search Resources: https://www.workitdaily.com/resources In today’s video JT goes over some ways a manager can keep their virtual team motivated while everyone is working from home during quarantine. Working at home can be isolating and demotivating, so it’s important to build a strong bond with your team and keep checking in with them to make sure everyone is feeling ok. Get your daily career advice: https://www.workitdaily.com/https://twitter.com/workitdailyhttps://www.linkedin.com/in/jtodonnell/https://www.facebook.com/WorkItDaily/https://www.instagram.com/workitdaily…https://www.facebook.com/groups/WorkI…https://www.linkedin.com/company/work… ______________________________________ More from Work It Daily: Questions To Ask In An Interview: https://youtu.be/Y95eI-ek_E8 Common Interview Mistakes: https://youtu.be/6KnJtVnE_FA Answer – “Why Do You Want This Job?”: https://youtu.be/-1umUFfIicY Behavioral Interview Questions: https://youtu.be/gOBCQ9Di0Bo What Hiring Manager Want To Know: https://youtu.be/RTvYvZ9VHDc How To Write A Cover Letter: https://youtu.be/kdUafTx82OM#JTTalksJobs#WorkFromHome#VirtualTeam

5 Foods High in Antioxidants & Why We Should Eat Them

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“Antioxidants” is one of those wellness buzzwords you see all over social media and on brand packaging, yet it’s still a term with an unclear definition for many people, especially those just beginning to establish healthy habits.

Like other buzzed-about nutrients, antioxidants do have the power to help you live a healthier life, but it’s important to know what the term actually means, the extent of the benefits and where to find these so-called nutritional powerhouses.

Read more: Best vitamin subscription services in 2020

What are antioxidants?

Antioxidants are important chemical compounds that may help your body delay or prevent cellular damage. They do this by fighting off free radicals, unstable molecules that your body generates as byproducts of its daily functions, such as turning food into energy.

Free radicals also form in response to environmental stressors on your body, including exposure to sunlight, cigarette smoke and pollutants.

These harmful molecules come about when atoms in your body lose or gain electrons: Free radicals essentially “steal” electrons from nearby atoms. This can cause changes to the structure or function of your cells, which over time can lead to cellular damage. That damage is called “oxidative stress.”

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Coffee is a good source of antioxidants.

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Antioxidants are part of your body’s natural defense against oxidative stress. They can be human-made or sourced naturally, and they’re found in thousands of foods. Your body can make them on its own, too.

Some antioxidants are vitamins, some are minerals and some are other chemical compounds. You may already be familiar with some antioxidants, including vitamin C and vitamin E, as well as selenium and beta-carotene.

There are several families of antioxidants, including vitamins, carotenoids, terpenes, alkaloids, minerals, flavonoids, curcumins, catechins, tannins, anthocyanins, lignans, glucosides and more. That’s a lot of letter jumble, but all you really need to know is that there are hundreds — and possibly thousands — of types of antioxidants.

According to the National Center for Complementary and Integrative Health, science to date clearly shows that eating a diet high in antioxidant-rich foods can promote good health and assist in the fight against chronic diseases. What’s not so clear, the NCCIH reports, is whether that link is attributed directly to the antioxidant content of those foods, or to the vitamin and mineral content or some other component of these foods.

The NCCIH also points out that antioxidant supplementation hasn’t been linked substantially to better health or disease prevention — only antioxidant consumption by way of food has.

Either way, a diet rich in antioxidant-rich foods is also a diet high in vitamins, minerals and other nutrients, so adding antioxidants to your diet can help in more ways than one – that said, here are five ideas for upping your antioxidant intake.

1. Add leafy greens to sandwiches, scrambles and smoothies

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Love it or hate it, spinach and other leafy greens are packed with antioxidants.

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I’m sorry if you’re tired of hearing about leafy greens. I don’t like them that much, either, but studies consistently show that leafy greens are some of the most nutritious plant foods available to humans. In addition to their high concentration of vitamins and minerals, leafy greens also have a high concentration of antioxidants.

Adding leafy greens to your meals is a surefire way to increase your antioxidant consumption. If you don’t like the way they taste, I don’t blame you: Try to incorporate them into meals where the taste can be masked by other components of a meal. For instance, add spinach to a burger or breakfast sandwich; blend kale up into a fruit smoothie; or add spring mix to a sweet potato hash.

2. Make your own easy berry syrup

Are you a sweet breakfast kind of person? If so, you have a delicious opportunity to add more antioxidants to your first meal of the day. Pancakes, waffles and French toast go great with a classic maple syrup, but try replacing your usual syrup with a homemade berry syrup for an antioxidant boost.

Berries of all varieties contain antioxidants, but some are particularly plentiful: Blueberries, aronia berries and cranberries are some of the most potent fruit sources of antioxidants.

To make a berry syrup, simply simmer a variety of berries, such as raspberries, blueberries and blackberries, in a skillet with a little bit of water. Stir regularly to prevent sticking or burning, and keep the simmer going until the water evaporates. This’ll leave you with a tangy syrupy goodness to drizzle on your breakfast of choice. You can also add honey, cinnamon or stevia to sweeten it up a bit.

3. Sprinkle chopped nuts on everything

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Irina Lvova/Unsplash

Heralded for their healthy omega-3 and omega-6 content, nuts of many varieties also contain impressive antioxidant concentrations. Current evidence shows walnuts as the variety with the highest concentration of antioxidants, with other nuts trailing closely behind.

See, there’s a reason nuts make every list of healthy snack ideas on the internet.

To add nuts to your diet, try sprinkling chopped nuts on oatmeal and parfaits. You can also blend nuts into smoothies (provided you have a good blender) or smear nut butter on toast. Or, you can simply snack on a handful of any variety you like.

4. Make things spicy

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Not only do spices make everything taste better, they are also a solid source of antioxidants.

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Like spicy foods? If you tend to sprinkle spices into all of your meals, you may already be consuming more antioxidants than you think. If you tend to cook without seasonings, this may encourage you to spice your meals up: Spices and herbs have “excellent antioxidant activity” and can help your body fight disease. They taste great, too!

Different spices have different antioxidants in them, so there’s even more reason to vary the flavors of your meals. For instance, rosemary, sage and oregano are high in phenolic compounds, while basil and dill are high in quercetin.

5. Drink a second cup of coffee (or tea)

Look, I’m the last person to tell you to give up your morning coffee. I’m a self-proclaimed coffee addict, and caffeine isn’t all that bad for most people anyway (there are always exceptions). Turns out there’s a bonus to your daily caffeine fix: Coffee is brimming with antioxidants.

 If one of your health goals is to get more antioxidants every day, sipping on a second cup of Joe could help you get there. Coffee is rich in several powerful antioxidants, including polyphenols and hydroxycinnamic acids.

If you do struggle with caffeine — perhaps you get the jitters, a racing heartbeat or anxiety — you could try naturally caffeine-free or decaffeinated tea instead. Many tea varieties are also chock-full of antioxidants, with white tea, green tea, black tea and oolong tea being some of the most potent.

Source: https://www.cnet.com

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5 Reasons To Stop Talking About Work-Life Balance – Naz Beheshti

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I understand why people talk about work-life balance. However, work-life balance is a weak attempt to help us lead happier and more fulfilling lives. I respect the intentions but disagree with the approach. Framing a discussion of how to lead a fulfilling life regarding work-life balance misses the mark and sets us up for disappointment. We need to stop wasting our time chasing something that does not exist. At best we are aiming for a moving target. As an executive wellness coach, I have discovered why the work-life balance conversation comes up short and propose a paradigm shift. I offer a more realistic and meaningful way to approach life and work holistically………..

Read more: https://www.forbes.com/sites/nazbeheshti/2018/11/12/5-reasons-to-stop-talking-about-work-life-balance/#3b5caf2e28d7

 

 

 

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Healthy Eating – Eat Right, Be Bright

If you were going to hire an expert on this, to show you how it’s done, you could easily find yourself investing hundreds of dollars for this sort of coaching. In fact, many people invest hundreds and thousands of dollars to get into coaching programs or attend workshops…

But, you won’t have to invest anywhere near that today. This cheat sheet is a handy checklist that makes it easy to get started. It breaks up the entire guide into easy-to-follow steps so that you can make sure you have all the highlights of everything covered inside right at your fingertips.

This makes it easy to track your progress and stay focused every step of the way. Some people learn better by looking at a mind map. This mind map gives you an overview of everything covered inside the guide. You can also print it out for quick reference anytime you need it!

 

A hectic lifestyle has made it difficult to maintain a healthy food habit, leaving the body vulnerable to health risks. Without realizing, it creates health problems which could lead to diseases. People realize the importance of healthy eating only when they suffer from diseases like malnutrition, obesity, etc.

A healthy diet plan can help the body to remain active for longer periods and allow a healthy living. A healthy and balanced diet helps to maintain the required body weight with increasing general well-being. A healthy diet has a balance of bread, potatoes, cereals, fruits, vegetables, milk, meat, fish or milk/meat alternatives, and minimum quantity of fat and sugar.

The body cannot get all the essential nutrients from a single food. The body has to depend on a wide variety of healthy foods with adequate amount of vitamins, minerals, and fiber.

The importance of incorporating healthy eating habits is not just limited to the food that’s eaten, it is also about how it is eaten. A healthy eating habit is possible by choosing and eating nourishing and enjoyable foods.

Image result for Healthy Eating - Eat Right, Be Bright

You’ll get instant access to a PDF version of this guide along with download links for the rest of the bonuses. There’s no waiting… You can get started RIGHT NOW.You can begin seeing results extremely quickly… Within days and sometimes even within hours of getting started. The more you make this a part of your daily life, the better the results you’ll get.

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Tai Chi For Health And Wellness


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Tai Chi For Health And Wellness


Sourced through Scoop.it from: internetslayers.com
http://bit.ly/2oz92oL

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