Posts by KeithW

Surprising Foods That Hurt Your Digestion

Did you know beans aren’t the only thing that can hurt your digestion and cause bloating or gas? There are many foods that can make you feel uncomfortable after a meal. Paying attention to these foods may reduce your digestive discomfort: Artificial sugars. Researchers have found that fake sugars such as aspartame or sucralose can affect the gut. They can change the good bacteria in your gut and give you digestive issues Artificial sugars are common in diet sodas, but they can hide in other things as well. You can see them in juice, gum, candy, and other sweets. They can also appear in baked goods or processed foods that claim to be low calorie or sugar-free. Have you ever read the label on a yogurt container and wondered what carrageenan is? It’s a common preservative that often appears in dairy products. It’s made from seaweed, but it can affect your digestive system. Some studies claim that it can raise your risk of cancer. Researchers know that it increases inflammation in the gut, so you want to avoid it. It tends to appear in milk, yogurt, ice cream, and other common foods. You may depend on it to start your day, but does your stomach hate it? If you notice digestive issues after drinking a cup of coffee, you can blame the caffeine and other additives in it. Coffee can cause stomach irritation and dehydration because it acts like a diuretic. The caffeine in coffee can irritate your digestive track and make you feel uncomfortable after just one cup. It can also cause heartburn and is an acidic beverage. If you’re adding cream, milk, sugar, or syrups to your coffee, then the issue becomes even more complex. Any of these ingredients can cause you stomach pain and bloating. You may want to reduce or eliminate them. Acidic foods. It’s not just acidic beverages that can cause trouble. Acidic foods such as tomatoes and citrus can make your stomach hurt. They’re hard on your digestive system and esophagus. You may experience indigestion and heartburn after eating a tomato or orange. Broccoli and cauliflower. These common vegetables are hard for some people to digest. They’re healthy vegetables, and doctors often recommend them, but they can hurt your stomach. The raffinose sugar naturally found in broccoli and cauliflower is the root of the pain. This sugar isn’t easy for the human body to digest, so it takes time to get rid of it. Meanwhile, it builds up and causes bloating or gas. Ice cream. Even if you’re not lactose intolerant, ice cream can be hard to digest. Researchers believe the combination of sugar, fat, and dairy makes it harder for some people to digest ice cream. You may feel sick or bloated after eating your favorite rocky road ice cream cone. Fried foods. Fried food such as French fries or nuggets that have been cooked in oil at high temperatures can be an issue. Fried foods have high fat and little fiber. This makes it more difficult for your body to digest them. In addition, the carbohydrate content tends to be high in fried foods, so you can experience gas or bloating. Digestion issues can appear if you eat foods that irritate your stomach or are hard to digest and absorb. You can take steps to eliminate these foods and focus on other options that won’t hurt you. Committed to your success, Coach...

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10 Quick Tips to Stop Stress

Stress can be found everywhere. Work, relationships, the weather, your health, and your finances can each be a source of stress. These things aren’t stressful in themselves, but we create stress by the way we interpret them. There are many ways to create stress. There are also many ways to combat stress. Considering how miserable stress can make life, the time you spend learning to combat stress is time well-spent. Be patient and try several possible solutions. Try these quick and easy ways to lessen the stress you experience each day: Have a good laugh. Laughing is the perfect antidote to stress. You feel better physically and mentally after a good laugh. Keep a book of jokes handy or find a humor-related website for a quick pick-me-up. Get religion. Many people find that their religious beliefs and activities relieve their stress. If you don’t attend church regularly, reconsider. Find a religion that suits you and participate. Have a quick nap. A nap resets your brain and refreshes you. Experiment with the duration of your naps. There’s no best solution for everyone. You’ll likely find that napping for too long leaves you feeling groggy and grumpy. Find the sweet spot. Meditation is simple but requires practice to be effective. Meditation and mindfulness are both extremely popular topics. With countless books and websites dedicated to these topics, you’re sure to find an excellent resource. Spend time with a pet. Studies have shown that contact with a pet greatly reduces stress and anxiety. Some pets are better than others for stress relief. You might find that a dog or cat is more conducive to relaxing than a pet tarantula, but it’s up to you to determine what works for you. Write in your journal. If you don’t have a journal, get one. A simple notebook works as well as anything else. When you’re feeling anxious, pull out your journal and write about your feelings. It might seem silly, but writing is an effective way to get negative thoughts out of your head. Try it and see how much better you feel. Take a walk. All you need to take a walk is a pair of shoes and perhaps an umbrella. Walking is free, good for you, and a great way to beat stress. Find a way to fit a couple of walks into your routine. You’ll be happy with the results. Breathe deeply. The trick is to take slow, deep breaths and focus on your breathing. The combination of altering your breathing and taking your mind off your challenges is like magic. Take a slow breath, hold it for two seconds, and then release it slowly. Do that 10 times while concentrating on the process. Listen to music. Music is a highly effective way to alter your emotions. With the right choice of music, you can make yourself feel happy, sad, energized, or angry. Choose your music wisely and keep it handy. Make a list of solutions. You get stressed because you worry about the future. Instead of worrying, make a list of ways to deal with what is bothering you. You’ll be less stressed if you concentrate on what you can do to resolve your challenges. Stress is bad for your physical and mental health. You don’t have to suffer with stress. There are many ways to combat the physical and mental effects that stress creates. Have a few tools that you can call upon when you experience stress. With time, you’ll find the tools that work the best for...

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9 Actions That Will Enhance Your Personal Efficiency

Do you ever reach the end of the day, feel exhausted, but feel like you accomplished very little? Meanwhile, your coworker seems happy and relaxed and managed to accomplish a lot? Everyone has a different level of efficiency. Luckily, you can get more done and feel better at the end of the day than you do right now. You can be more efficient in all areas of your life. Soon, everyone will be wondering how you manage to get so much done! Accomplish more and set a new standard for personal efficiency with these strategies: Take regular breaks. Avoid working for longer than an hour without a break. A short 5-minute break each hour can result in getting a lot more accomplished over the course of a day. You’ll stay fresher and enjoy your day more, too. Many hands make the work go faster. Be willing to delegate when possible and appropriate. You can get a lot more done if you get a little help. Whether you’re at work or at home, get the help you need. Don’t be shy about asking for assistance. Get enough sleep. Study after study has shown that everyone requires at least seven hours of sleep to be at their best. That includes those people that swear they only need five. Your performance improves in every way if you sleep at least seven hours. It’s okay to use a nap to reach that total. Make a list of things to do. You’ll never wonder what to do next if you have a list prepared ahead of time. The best time to make your list is the night before. Make a list before you turn out the light. Assess your progress throughout the day. When you measure yourself, your behavior changes. Just the act of checking your progress will change your focus. See how well you’re doing at regular intervals. If you have tasks that must be done each day, this can be a convenient way to measure yourself. Note the gap between activities. Perhaps you’ve been working hard, but once you complete a task, you might find that you take quite a while to start the next task. The process of stopping and starting can be a big time-waster. You might want to use a timer to keep yourself honest. Give yourself a set amount of time before returning to work. Use small amounts of free time wisely. Maintain a list of small tasks that you can complete in just a minute or two. When you have small chunks of time, you can pull out your list and knock those items out. Your list might include things like: Checking email Checking voicemail Cleaning your desk Making a phone call Do one task at a time. Let go of the idea of multitasking. You’ll get more done and avoid wearing yourself out if you focus on one task at a time. Focus all your resources on a single task. Stay organized. A messy workspace kills efficiency. You can’t find what you need quickly. You lose papers. The clutter is mentally fatiguing. It takes a lot of effort for some people to stay organized, but it’s worth the time and energy. You can improve your standing at work and at home by increasing your efficiency. It can be as simple as planning your day, getting enough sleep, and taking regular breaks. You can get more done, in less time, with a few simple adjustments. Committed to your success, Keith Wimsett Inspire Personal...

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8 Things Happy People Avoid Doing

Unhappy people do certain things that happy people avoid like the plague. If you’re doing these things, you’re not as happy as you could be. Achieving anything involves avoiding certain behaviors and adopting other behaviors. The same holds true for your happiness. Some people have a natural skill for being happy. Even if this skill isn’t natural for you, you can learn. Avoid engaging in these behaviors if you want to be happy: Dwelling on the past. Feeling bad about something that’s already happened doesn’t make a lot of sense. Without a time machine, there’s nothing you can do. Late for your job interview yesterday? How will feeling bad about it help now? Mad at yourself for not asking out Suzie Watson in 11th grade? It’s too late now. Leave the past alone and focus on today. Life only happens in the present. You’re wasting your life by being focused on the past or the future. Worrying about the future. Worrying about the future isn’t much better than being bitter about the past. Both perspectives sacrifice your present and ruin your mood. Prepare for the future, but avoid worrying about it. Most of your concerns will never happen anyway. Holding a grudge. Refusing to forgive others only punishes you. Half of the people you’re mad at don’t even know it. They’re going about their lives without any concern for you. Who are you actually punishing? Only yourself. Comparing themselves to others. With over 8 million people roaming the Earth, there’s always going to be someone who’s wealthier, better looking, smarter, or a better disco dancer. Comparing yourself to others is a losing game, especially when you compare your weaknesses to other’s strengths. Ignoring the positive. Humans are programmed to look for danger and focus on the negative. That makes it easy to ignore all the positive things going on in your life. You can counteract this tendency by making a list of all the good things in your life and reading it each day. Make a habit out of this. Keep the list by your bed and read it every morning and night. Focusing on the negative. When you look at everything that isn’t the way you’d like it, it’s easy to feel depressed and hopeless. Again, give fair time to the positive things in your life. You have plenty of them. Worrying about the opinions of others. You might think you outgrew this mindset after high school, but you’d be one of the very rare few. Kicking this habit can take a lifetime, but it’s also incredibly satisfying. You’re never free if you’re worried about what others are thinking. It taints every decision you make. Working at a job they dislike. It’s called “work” for a reason, but it doesn’t make sense to spend 8+ hours each day in a way you despise. Find work that you find agreeable and you’ll remove one of the primary causes of unhappiness. Are you as happy as you’d like to be? If not, there are certain things you must avoid doing if you want to maximize your happiness. Happiness is a choice you must make each day. Failing to choose happiness is choosing unhappiness. You have to make the effort if you want to experience happiness on a regular basis. Consider your perspective of the world. Is it making you happier or less happy? How do you spend your time? What do you think about? What changes can you make that will shift your life toward happiness? Spend some time thinking about it. These ideas can change your life. Committed to...

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Bedtime Habits of High Achievers

There’s no doubt that your habits are excellent predictors of your current and future circumstances. The things you do each day matter in a big way. Slightly overeating each day is vastly different from slightly undereating each day when you consider the results months down the road. Save a little each day or spend a little more each day. Consider the difference. Most people have a morning routine, but fewer have an evening routine. You’re not in a rush at night, so use the time to the best of your ability. A few effective evening habits can pay off in a big way in the future. Develop a nighttime routine that enhances your life: Plan the following day. Avoid going to bed without a concrete idea of how you’ll spend the next day. Just a list of three things you’d like to accomplish the next day can be a good start. When you wake up in the morning, you won’t have to think about what you should do first. You’ll already have a basic plan. Forgive everyone and everything. Each day is a new day. The best way to prepare for tomorrow is to let go of today. Many of the negative things that happened to you are outside of your control. You can choose to make yourself miserable, or you can choose to move on. A grudge can feel like an appropriate response, but you’re only hurting yourself. You need your mind clear if you want to become a high achiever. This is the most common bedtime habit shared by those that have achieved a high level of success. Make an effort to read for at least 30 minutes each night. Spend the time wisely. You’ll learn more from a book on current events, an autobiography, or something related to your field than you will from re-reading a Harry Potter novel. Reading is good for your brain health and your stress levels too. Many successful people report taking a walk or engaging in other types of exercise before bed. Be careful with this one. You might find yourself less able to sleep after a bout of exercise. Experiment and see what works for you. Use the time to be creative. You’re likely to find that your creativity is at its peak either early in the morning or later at night. The evening can be a great time to problem-solve and brainstorm new ideas. You might use the time to write. Let your imagination roam. By meditating before bed, you’ll sleep better. It’s also a great way to unwind from your day and let go of the stresses you’ve accumulated during the day. There are plenty of excellent resources to get you started with your meditation practice. Just a few minutes each night can be productive. End the evening with feelings of gratitude. Spend two minutes thinking about the blessings in your life. What are you grateful for? Focus on the great things, experiences, and people you already enjoy in your life. Do you have a bedtime routine? The hour or so before bed can be put to good use. You likely use that time now to watch TV or play on your phone. Imagine the changes you could make over the next year if you harnessed that time wisely. Coach...

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