Seven (7) Secrets to Prevent Mental Fatigue

Published October 19, 2014 by by : teacherdahl

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If your brain is always working overtime to make it through your never-ending to-do list, it may be time to give it a rest. These 7 tips can help you back off and be even more productive.
Do you ever feel overwhelmed just thinking about all you have to do? Do you find yourself snapping at others who seem to be too laid back? Have you given up too many things that you used to enjoy because you’re too focused on work? You may be a victim of mental fatigue.

Mental fatigue is the result of brain over-activity. It can happen when you expend too much mental effort on a project or task. You may pride yourself on your laser-focusing ability, spending long hours on a task, day in and day out. But every strength, taken to the extreme, becomes a liability. Your overdrive eventually catches up with you, and you deplete your mental gas tank. The result is mental fatigue.

Research shows that mental fatigue results in an inability to concentrate and an increase in simple mistakes. Unchecked, mental fatigue leads to feeling stressed, irritated that you can’t keep up and even depressed. What’s more, being in a state of mental fatigue not only affects your well-being, it also spills over into your interactions with family and others you associate with. It’s draining for them to be around someone who is continuously mentally exhausted.

If you think you may be mentally fatigued, here are seven tips to help you prevent and combat it.

low yield act1. Stop Low-Yield Activities
Be ruthless about how you spend your time. Instead of mindlessly moving from one task to the next, focus on activities that grow your business. Stop burning away hours reading Facebook updates or answering useless emails. Instead, keep those activities for a scheduled, timed break, then move away to something more worthwhile. Don’t meet with acquaintances who want to get together for coffee—these are often people who have time to waste and want to waste it with you.
Use the time you’ve saved to learn new things, and pursue activities that increase your well-being and the quality of your life. Focus on strengthening your bonds with family, friends and associates. Do what fuels your mind and fills your heart. If you rescue wasted time consistently over the course of a year, you’ll be richer for it and will feel more energized.

time box2. Use the Timebox Technique
Timebox is a term that originated in the software development industry. It’s defined as a period of time during which a task must be accomplished. Entrepreneurs like Steve Pavlina use timeboxing as a way to manage work projects. Because timeboxing forces you to limit the time you allot to certain tasks that run the risk of taking far more time than they’re worth, it counteracts any perfectionist approaches to the wrong tasks and ensures that you do the best job you can within a set time frame.

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3. Try Focus@Will
Focus@Will is a music service that’s based on the latest research in neuroscience. The selected music helps you focus, reduce distractions and retain information. As the company behind this intersection of art and science explains, most people can only concentrate for about 100 continuous minutes:
“The focus@will system makes it easier for you to get into the concentration flow, and then keeps you there. It works in the background by subtly soothing the part of your brain, the limbic system, that’s always on the lookout for danger, food, sex or shiny things.”
By staying focused, you can get more done in a shorter amount of time, so you can free up more time and reduce your chances of mental fatigue. Entrepreneur Sean Ogle described the program as “magic.” You can try it out for free for 30 days and see what happens.

eyes kindness4. Be Kind to Your Eyes
Staring at a computer for long hours while you work causes eye fatigue, which can tire you out and negatively affect your ability to focus. Fortunately, there are many things you can do to avoid this. For example, every once in a while, look away from your computer screen and focus on distant objects or take a minute to stare out the window. Also, lower the brightness of your monitor—research shows that when you lower the brightness, the reduction in your ability to focus drops by half and you feel less fatigued.
Check out “How to Combat Eye Fatigue Right Now” for other ideas.

ready to go
5. Don Your Sneakers
Research reported in Science Daily reveals that a bout of exercise makes the brain more resistant to fatigue. According to the study, “These findings could lead to the enhancement of athletic performance through reduced mental and physical fatigue.” What works for athletes can also work for you.

nothing for awhile

6. Learn to Do Nothing Once in a While
We’re a nation of doers—continuously on the go, rushing from meeting to meeting, project to project. Even when we’re on vacation, a large number among us spends more time surfing the Internet rather than surfing the waves. John Lennon once said, “Everybody seems to think I’m lazy. I don’t mind, I think they’re crazy. Running everywhere at such a speed, till they find there’s no need.” Planning for a little idleness in your week is a smart move if you’re trying to refresh your spirit—it’s a powerful antidote to mental fatigue.

sleep debt
7. Reduce Your Sleep Debt
Sleep debt is the difference between the amount of sleep you should be getting and the amount you actually get. It’s not uncommon for professionals to miss several hours of sleep for a few days in a row. This is a surefire way to invite mental fatigue.
Research shows, on average, Americans lose one hour of sleep each night—more than two full weeks of slumber every year. This has a negative impact on our health. As the research shows, you can’t train yourself to be a “short sleeper.” What’s more, a study found that the more tired you get, the less tired you feel, which makes you think you’re not shorting yourself. It’s time to earn back your lost sleep: Make it a practice to go to bed when you’re tired and give your body the rest it needs so you can stop mental fatigue in its tracks.
“The energy of the mind is the essence of life,” Aristotle said. Energy is everything. Mental fatigue saps us of our most precious life energy. These seven strategies will help you guard against this.

Source: americanexpress.com

Benefits Of Cycling

Published October 4, 2014 by by : teacherdahl

frame 1Here are some of the benefits that will motivate you to do so.

1. Easiest form of exercise You can cycle almost anywhere, be it the great outdoors or the streets. The best part about cycling is that it has only one prerequisite – you should know how to ride a bicycle. No team members, no skill sets, no gymming. Cycling also doesn’t cost you a fortune. One good cycle and you’re good to go for a couple of years at the very least.frame 2

2. Cardio-vascular fitness Cycling is a great way to give your heart that much needed workout. Steady cycling makes your heart pump faster and at a steady rate. This is very good for strengthening the heart. The lungs also benefit greatly from cycling. It has been known to significantly reduce the risk of coronary diseases, if done regularly.
Karuturi

3. Stamina Cycling a few miles every day on a regular basis is a great way to build stamina. It is easier to build stamina by cycling, as you never know when you may end up cycling more as compared to the last time.

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4. Muscle tone Your leg muscles are going to get a serious work over with regular cycling. It works wonders for your calves, quads, hams, hips and your rear end. It is great for toning and building these muscle sets. The main benefit over other forms of exercise – for these muscle sets – is that cycling has minimum impact on the joints, for those people who may have joint problems.

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5. Reduce weight An excellent way to burn those calories and pull down that flab would be to get on a cycle as soon as possible. It is a great way to get rid of an increased waistline and excessive fat. A person weighing around 75kg can burn more than 600 calories with an hour’s cycling. Cycle uphill and you’ll burn even more.

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6. Eco-friendly If your workplace is close to your house, then it would be best to make a habit of cycling to and fro every day. Not only will this keep you in shape, but you can also do your own bit towards using lesser fuel and keeping the air pollution free

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7. Physical and mental health The physical activity involved helps in keeping your immune system healthy, and also keeps the mind fresh and relaxed. Cycling outdoors is a great way to give the body much needed fresh air, which helps keep stress at bay.

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Do yourselves a favour and get onto a real cycle, the one that moves about when you push the pedal. The stationary cycle found at your gym certainly does you good, but it also robs you of the opportunity to explore new places on your bike and breathe in some fresh air. So get out there in the open and pedal away to good health.

source: yahoo.com

 

Why Do We Yawn, and why is it contagious?

Published September 30, 2014 by by : teacherdahl

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Why Do We Yawn?
1. Yawning doesn’t just mean you’re tired.
Next time you’re with a group of your friends, try this out. Take a big yawn, don’t forget to cover your mouth, and wait to see how many other people yawn. There’s a good chance your yawn will be contagious. In fact, before you even finish reading this story it is likely that you’ll yawn at least once. Not that I’m trying to bore you, but just reading about yawning will make you yawn.
2. Yawning doesn’t always mean you are bored. Adelie penguins actually yawn as part of their wooing ritual. Couples face each other and the males stand with their beaks wide open and face towards the sky.
As for why people yawn… good question. Nobody really knows why we yawn. For a while scientists believed that you yawned when there was too much carbon dioxide and not enough oxygen in your blood. Part of your brain realized this and triggered you to yawn. As your mouth stretches you inhale deeply, sending a shot of oxygen to the lungs and into the bloodstream. That theory went out the window because nobody can prove it.

The reason yawns are contagious?
Power of suggestion perhaps.

If you’re out late with your friends after school, you’re probably tired.

You’re probably on the verge of a yawn, too, and seeing one person do it is enough to drive everyone to yawns.

Have I made you yawn yet? If I have, I hope it’s not cuz you’re bored, but simply by the power of suggestion.

A Few Cool Yawning Facts

  • The average yawn lasts about six seconds.
  • 55 percent of people will yawn within five minutes of seeing someone else yawn.
  • Blind people yawn more after hearing an audio tape of people yawning.
  • Reading about yawning will make you yawn.
  • Olympic athletes often yawn before competition.

Establishing sleep routines for kids : Naptime vs. Early bedtime

Published September 29, 2014 by by : teacherdahl

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Sleep routines: naptime vs. early bedtime

Ask any parent – everyone has a different opinion on sleep routines and young children.

There’s no one right answer when it comes to kid’s sleep needs – it varies by child and is affected by different family circumstances (early daycare drop off time, a parent who works late, etc.).

Here are sleep routine stories, suggestions and testimonials from parents who have been there.

  •  “I have 2 kids and am definitely a proponent of naps. Kids under 5, I think, really need it – it keeps them from getting overtired and cranky when they hit mid-afternoon. So around an hour after lunch, we turn off any source of noise (TV, radio), put the kids in their beds and draw the curtains so their rooms are dim. That usually works.” – Simon, dad of Kayla and Marcus
  •  “Naps work for my 3-year-old son, but equally important to getting him to sleep is watching the clock to regulate the duration of the nap. His naptime window is from 1-3 pm; I go in and turn on the lights at 3 pm to encourage him to wake up. This way we don’t end up with a super long nap that jeopardizes nighttime sleep.” – Xiao Dan, mom of Roland
  •  “I believe in the earlier bedtime. I did this for all 3 of my kids, and it helped greatly with school later on. Many of my friends had trouble getting their kids to wake up at a certain hour when they started daycare or preschool, but my kids were all set! I believe setting early bedtimes makes waking up times more consistent, vs., when kids take naps, because — let’s face it — you can’t make your kid nap on command, much less get all of your children to nap at the same time! My kids have active days, so by 7 pm they are more than ready to hit the sack. This makes things more predictable for my husband and myself – we get 4 hours of quiet time in the evenings to catch up on work and things around the house.” – Mira, mom of Yanis, Yani and Heri
  •  “Early to bed, early to rise. I used to be tethered to the house because of naptime – we couldn’t go anywhere between the hours of 1-4 pm. But I find that getting my son to sleep early meant more productive daytime hours for all of us. If my kid happens to fall asleep in the car, it’s fine. I definitely don’t enforce naps but I am very strict about going to bed at sundown.” – Kay, mom of Phumin
  •  “I give my daughter rest time, vs. naptime, in the afternoon. She can lie down, read, or sleep. Each day is different, so sometimes she is tired enough to sleep, sometimes all she needs is a little down time. Getting her to sleep consistently for 1-2 hours worked till she was around 3, then she started spending the whole nap hour making excuses to get up – ‘I need a drink! I need to pee!’ and so on. Now it’s no pressure. She lies down, I lie down, we both get a bit of peace and quiet in the afternoon.” – En Ai, mom of Leslie

Whether you do naptime or bedtime, here are a few tips to get your child into a good sleep routine:

  1. bedtime aidMake associations with naptime/ bedtime – a sleepy-time stuffed animal, or designate certain books to only be read before bed. These are cues that help a child transition from activity to rest.

    food intake

  2. If your child always has trouble falling asleep, look to their food and drink intake. Eliminate caffeinated soda drinks and limit sugar.

    bedtime chart

  3. Be consistent. Try to put your child to bed at the same time everyday so they know what to expect and can anticipate bedtime.

    fear of dark

  4. Make your child feel secure in their room. Put in a nightlight to assuage any fears of the dark, or for some kids, a wind up lullaby or white noise machine is helpful.

    tv limits

  5. Regulate TV watching – optimally, no TV an hour before sleeping. The hour before sleeping should be reserved for winding down and bringing the day to a close– picking up toys and putting them away, or setting out clothes for school the next morning.

Seven (7) Tips to Prevent Uric Acid Disease (GOUT)

Published September 27, 2014 by by : teacherdahl

Ujric acid pix

Some of these tips can help prevent an increase in uric acid in the blood. These tips include changes in lifestyle and diet should be regularly and strictly adhered to, if not affected by gout or uric acid disease relapse.

1. Lose Weight In Stages
If overweight, reduce gradually, because losing weight can help lower uric acid levels. But avoid excessively strict diet, follow a healthy diet here. Losing weight drastically with excessive dieting may precipitate an attack of gout. That’s great if accompanied with regular exercise.

2. Eat Foods Low Purine (Diet Low Purine)

  • Purine is an organic component that causes gout. These substances are needed in the body to normal limits are met.@Restrict foods high in purines -
    Organ meats such as liver, kidney, heart
    Selected fish and shellfish
    Meat & yeast extracts brewers and bakers yeast
    Meat soups & stock cubes. Foods that can cause gout such as beans, mushrooms, cooked spinach, and mustard greens, goat meat, offal and lard (fat), shellfish, duck and turkey, salmon, mackerel, sardines, crab, shrimp , anchovy and some other fish, cream and ice cream, and sweet bread. Some foods containing purine content seen in the list below. It should be remembered that the sensitivity of a person to be exposed to uric acid after eating these foods will vary.

3. More White Water Consumption

Approximately 90% of gout is caused by the inability of the kidneys remove uric acid from the body completely through urine. Water consumption is believed to improve the disposal of substances that are not useful as excessive uric acid from the body. Drink at least 6-8 glasses a day.

4. Expand Food Containing Calcium and High Antioxidant

Eating calcium-rich foods such as vegetables and fruits such as bananas, potatoes, avocados, milk and yogurt. Eating fruits rich in vitamin C, especially citrus and strawberry.

5. Avoid Alcohol and Soft Drink Consumption

Alcohol can lead to increased production of uric acid, while soft drink consumption may inhibit the absorption of calcium and calcium even throw in vain.

6. Limit your consumption of fried food

Fats and oils turn rancid at high temperatures such as in frying time. Moreover, if the used oil is oil that is used repeatedly. Rancid fats which can quickly destroy vitamin E and causes an increase in uric acid in the blood.

7. Increase Sexual Activity

These tips are more appropriate for those who have become husband and wife. Sexual activity, such as a kiss can make the body become more relaxed, so easy to boost the immune system. In addition, sexual intercourse can facilitate the production of urine so it can reduce the concentration of uric acid in the blood.

Discipline, Awareness and Healthy Habits.

Again the key here is discipline. You should also take the time to learn about the food you eat, and take note of foods that seem to trigger your gout. There is no set uric acid level that triggers gout attacks, each person has a different threshold so you should pay attention to how your body reacts. You should also form some healthy habits to reduce uric acid and prevent gout attacks.

If you are unsure about a part of your diet, consult your doctor about it. Even though there are a lot of resources online to help you, consulting with your doctor is still the best way to fine tune your diet and reduce uric acid levels.

source: learning petals

How to make a toddler to behave

Published September 16, 2014 by by : teacherdahl

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Each child is different, but sometimes, there are tricks that work better than others. Here are some discipline strategies other Pinay moms and I used that might work for you too.

1. Do not give in
My daughter could scream like a pig being slaughtered, but I would steadily chant in my head, “Be strong. Be strong. Be strong.” The moment she cried to get something, we took it away. We didn’t want her to equate the tantrum with getting her way.
Treena Ongking realized the same thing when her toddler Carlo would not pack away. She stopped doing it for him and told him he couldn’t take out more toys until his toys were stored. “It didn’t work at first,” she says. “I’d have to run and block Carlo from opening the cabinet. I encountered lots of tears. And there was a time when my husband came home from work to find wooden blocks and alphabet magnets all over. I told him that he shouldn’t pick up any of the toys because Carlo, by this time, had figured out that if he stalled long enough, his papa would end up tidying the mess.”

2. Distract your toddler
When Michelle Aujero-Trenfield’s daughter would misbehave, she tried to reason with her, but learned that it didn’t work. “So the strategy I employed was distraction,” she says. “She used to really enjoy pulling our beagle’s tail. So whenever she would do it, I would say ‘no’ in a stern voice and distract her with another activity like running around or playing ball. When she did have meltdowns, either her dad or I would just give her a cuddle and try and distract her.”

3. Save the talk for when they are calm
“In the heat of the moment, reasoning will not work,” says Tricel de Guzman. “Instead, I leave my daughter in her room for a moment, telling her that I will wait until she’s calm and ready. When she has calmed down, that’s the time I talk to her.”

4. Get away from the crowd
When your toddler is acting up, an audience will be your downfall. I learned early on that I needed to get away from the scene of the crime and take my toddler some place quiet where she could finish her tantrum in peace—away from judging eyes.

5. Model proper behavior
“I find that the best way to correct behavior is to model it to your child,” says Michelle. “My daughter says please and thank you a lot, but it always frustrated me that she never said (or wanted to say!) sorry. Then we realized that it was because we hardly said it. So my husband and I started saying sorry and before long, she started doing it as well.”

6. Be consistent
Tricel says no matter how tempting it is to “let this one slide,” the behavior you are trying to instill will not become a habit if your child thinks you aren’t serious about your rules. So grit your teeth and stay consistent!

7. Reward good behavior and give consequences for undesirable ones
“As we all know, toddlers take forever to eat,” says Mitzi Benares-Nguyen. “I eventually came up with this rule: No snacks for the rest of the day if you don’t finish your lunch, and for dinner, no prize. This prize is usually a small cookie or anything sweet (chocolates are not allowed at night). So far, so good. When they complain about not wanting to finish their food, I remind them of my rules, then they stuff their mouths with a big subo.”

8. Turn it into a game!
Packing away doesn’t have to be a chore. You can sing a pack away song or you can put a basketball hoop above a hamper or toy container and have them shoot their toys and clothes in. You just need a little more creativity, but in the end, you’ll be less stressed and will face less tears.

So, parents, what discipline strategies work for you?

from : Yahoo she

The Allure Of Married Women : Know their Descriptions

Published September 10, 2014 by by : teacherdahl

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If the human race has one fatal flaw, it may be an attraction to that which we cannot have.Look at the classic example of Adam and Eve with the snake and the apple.
The term “forbidden fruit” comes from that tragic tale of innocence lost. Ever since that fateful moment, it has been one submission to unlawful temptation after another. The compulsion to covet that which we have no claim to is a potent force few can deny.
Why oh why do we as men in particular, capitulate in the face of illicit desire? We want to be moral and pious and good, but we have more fun when we “sin.”
I do advocate monogamy, for one reason and one reason alone: I believe in the power of a promise. A commitment deserves respect in any facet of life, but no more so than in a relationship.
To be a free agent and sleep around (with available single women, of course) is one thing. So long as you are safe and state your genuine intention, you have been upfront and can go about your business without a trace of guilt. A secret to a happy life is to never have anything to hide and as often as possible, remain bound to an honest set of principles. That of course, rules out a liaison with a married woman.
Ah yes, the married woman. That manifestation of sweet, sweet forbidden fruit: so unattainable and yet so very enticing to so many men. Whether the wife of a good friend, a casual acquaintance or a co-worker, some of us cannot help but become drawn in by a woman with a ring on her finger.
For some of you, the allure of a woman in a committed relationship is magnetic.

  • To sleep with her,
  • To have her want you and
  • maybe even fall in love with you, is a perverted sense of accomplishment and personal triumph.
    But I can assure you that the ego rush we get when we have an affair with an attached woman is not worth it.

On to the variety of married women out there…
No matter how hard they push, flirt or tease, avoid them like a drug because once you get one hit, you may never recover. Here are some classic types to either look out for or never, ever approach, no matter how tempting:

Prowler

  • The Prowler: The profile here is of a woman stuck in a marriage of convenience (or in her case, in convenience). She either went through with it for money, social status or overall security and now the girl wants to get her freak on with any man who pays attention to her. Beware of her advances. Much like The Cougar, or older woman at her sexual peak on the chase for young male flesh, The Prowler is a jungle predator who will consume you and spit you out. But at the end of the day, you can never have her or control her. She can never fathom the idea of divorce and has no sincere interest in you. Be the better man and say “no.”

    thrill seeker

  • The Thrill-Seeker: She is not a proactive hunter like The Prowler but she has a similar desire for mischief. Either a bored housewife or a corporate-type under stress, she is sick of her marriage routine and is in need of an outlet to vent. But rather than take a vacation or consider a new hobby, she has a boy toy side order in mind. The problem is that she does not present an overt sign of arousal or interest. So the consequences for you are much more dire, because unlike The Prowler, the initiative here is on you.
    thrill seeker 2Her game is to seduce you with innuendo and the odd physical advance, like a stroke of the arm. The goal is to have you make the first move and “lure” her into an affair. But of course, she is the player here and you my friend, have just dug a major hole.

young wife

  • The Young Wife: She is the ingénue, innocent and naïve, unaware of the real nature of your interest in her. The Young Wife went into marriage before she had a chance to experience life. She loves her husband and is devoted, dutiful and honest as can be. But she wonders what else is out there and now that the honeymoon period of her marriage has passed, she has to face reality. 

    young wife 2Being the astute human observer you are, you sense her insecurity and under the guise of genuine concern, seek to exploit her vulnerable state. One psychotherapy session and bottle of wine later, and you have her where you want her: on the couch and naked. But rather than take advantage of her, you have her dress, take her home to her husband — a good man — and advise her to concentrate on her marriage. Right?

We’re not done just yet, here’s the worst of them…

lonely wife

  • The Neglected, Lonely Wife: A head case if ever there was one; every man has had an encounter with a woman like this. Her marriage has gone south and her husband no longer has the time or inclination to invest in her or their relationship. Because her entire identity has been wrapped around her husband and the marriage, she is a mess and her sense of self-worth has gone south. Maybe the husband is having an affair or maybe he has abandoned her emotionally. The point is that she has a good case for a hefty divorce settlement. But that is not in her plan at the moment. Her marriage was an accomplishment and to admit defeat now is akin to a total personal collapse and failure. What would her friends and family say? There may be children to consider. Everyone in her circle is associated with her husband and so she seeks an outsider for comfort. But rather than a marriage counselor, she runs to another man. You. And the result is that you become her lover, shrink and new husband by default. Not a pretty picture is it? Be afraid men, be very afraid.

  • Reminder : These are not marriage material
    Rather than pigeonhole the entire demographic of committed women out there, let us say that these are four classic personas to beware of. There are others and of course, every potential affair has a special set of circumstances. For some of you, a tryst may represent a pure moment of weakness, perhaps with the benefit of alcohol or some other choice stimulant.
    On the other side of the coin, an affair may be a serious relationship of the heart. The distinction between the two however, is zero. A woman in marriage is the same, regardless if her husband is abusive, a lout, a lazy, impotent bastard, or a complete loser. Be her friend, be her confidante if you wish, but for the love of God, do not take it to the next level.
    The chance of a positive outcome is so very slim. Forbidden fruit may taste sweet but the result can be pure poison.

Source : ask men.com

 

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