The recipe for this week has to do with the summer. And it has a name that remembers it, but at the same time is a recipe very nutritious and as always very easy to perform. Let’s imagine for a short time that we are in the territories influenced by the Mediterranean climate while we dream of a never ending summer.
Small tomato slices
We make parallel cuts in the potatoes. Slice thin slices of tomato and introduce them into the cuts made in the potatoes, next to the mint leaves and the parmesan cheese. It does not really matter how you do it.
Squeeze the lemon on top of the potatoes. Add salt and pepper.
Heat the oven and after 5 minutes introduce the preparation made in point 1.
They are left in the oven until they have browned (a small trick to see if they are listed is to try to insert a toothpick into the potato, depending on the difficulty you can realize how much you lack), I usually leave them between 45 minutes and 1 hour.
Not everyone can always be cooking healthy. Some of us travel, others live with members of their family and cooking a special menu is not an option or just some others do not have the time required. All of these disadvantages do not mean that you can not feed yourself in a healthy way.
We will begin establishing a base explaining what means eating healthy. There are two essential things you should consider:
Obtain the necessary nutrients to help your body to have the necessary materials for growth and self-maintenance
Avoid excessive overeating of carbohydrates, sugar and salt
You’re probably wondering what happens to the calories, vitamins and proteins … these are details to be talking about later, now we try to focus on how to to start eating better. Therefore, we will focus especially on what we need to get started.
How to maintain a healthy diet when you are traveling and the only food accessible is junk food? How do you make sure your body gets what it needs when you don’t have time to cook or you because someone has this responsibility? How to get a healthy diet if you are a student and your resources are limited or maybe you are part of a large family?
In order to answer all these questions we must first look at the primordial elements. What does your body need to stay healthy?
What kind of nutrients do we talk about and how can they be obtained exactly? There are two fundamental requirements that each body needs:
Without the first you can not even begin. Without the second one there would be no growth or development and not even the basic maintenance of muscles and joints would be possible and they would suffer a lot. To obtain them, we will need a diet that provides us with 6 key ingredients:
THE BALANCE OF FOOD SUPPLY
Carbohydrates are needed for energy, the proteins to build and repair, fats as backup energy, vitamins and minerals to maintain healthy the body functions and, finally, water… to keep you alive.
The trick is to get a balance between all these ingredients. Any type of diet, including junk food type, will have carbohydrates and fats. Most likely it also contains some protein/amino acids.
Instead of obsessing over each ingredient in part, better concentrate on the following:
Water. Always make sure you hydrate yourself properly. This will not only help your body to generally works well but also when we digest which is very important especially when you do not eat very healthy foods. Learn how to drink more water!
Carbohydrates and Fats. If your diet is very rich in carbohydrates (sugar, bread, pasta and rice) and also you consume fats, you probably have to consider if it’s possible that you are ingesting more than you consume. Control your food portions by eating half the plate (or do not eat anything) if you do not do physical effort during the day. Shaolin monks eat the heaviest meal of the day at breakfast time to get the energy needed for that day’s workouts. Their meals are lighter as the night draws nearer. Try to reduce your food portions in the same way and see how it works according to the energy input, proportional to physical and intellectual activity, that you need daily.
Vitamins and minerals. Try to eat vegetables and fruits whenever you have the opportunity. I repeat, do not obsess, ingestion of these foods will provide you with some of the vitamins and minerals that your body needs for its growth and repair.
Proteins. There are more misconceptions about proteins than about any other key ingredient for a healthy organism. The ideal is to eat foods that are low in fat, and proteins that are easy to digest and are in sufficient quantity. But if you do not cook, you do not know how to cook or you do not control your diet. Then what you can do is eating very varied because almost everything contains one or another kind of protein or the materials needed to synthesize them. Including the iceberg salad and the tomato. The report of the World Health Organization about nutrition states that the following foods are high in protein: brown rice, tomato, potato, green pepper, corn, green lettuce (iceberg), celery, cucumber, oat, carrots, broccoli and black beans.
EAT WHAT YOU CAN, WHEN YOU CAN
Everything mentioned above has provided you the main idea for your nutritional strategy: eat what you can, only when you can control what and how much food you have to ingest in proportion to your physical and intellectual activity. “Bad” food will not be a problem because we will rarely consume it. Instead, the wrong amounts will overload our system with calories that we will not need and we should not process.
In short, you can eat almost everything you want, but taking into account that:
Your diet has to be varied in the long term and making sure you do not end up with a junk-type diet for months (therefore, avoid anything that might lead you astray; think that now a small step in the wrong direction means a deviation of hundreds of kilometers from the desired goal in the near future)
You should not eat more than what you need for the activity you do; keep your portions small for those days when you don’t have much activity
Broadly speaking this is what you need to get rid of all those obsessions you have about food, especially macrobiotic diets, of the “true” proteins and the “best diets for athletes”.
The Cornell method was devised in the 1950s by an expert in study techniques from Cornell University, Walter Pauk.
In spite of its antiquity, this method is still widely commented today, so I thought I’d give it a chance. That’s why I’ve started to try it at conference talks. This method has two parts: A) Prepare the sheets according to a template; and B) Learn how to use the template.
A. SEPARATE A SHEET (DIN A4) IN 3 WORK AREAS
B. LEARN HOW TO USE THIS TEMPLATE
Greatest to take notes in class.
A column to the left to write key words or phrases when reviewing the notes.
A bottom zone to write down a summary or key ideas of the leaf content.
Take notes in class in the large area.
After class (no more than 24 hours later), read it again and write questions on the left side area that are answered with the content of the notes.
Recite what you read: cover the large area, read the questions and try to answer them aloud.
Reflect on what has been read: meaning, general rules that apply, what relationship you have with other topics …
Review each week the notes you prepared using the left area, and if necessary, make an even more concise summary in the lower area.
First problem I encounter when I use this system: I have little space to write in class. Although on the scheme it seems that there is much space, when I start writing I find it very small. That means that every hour of talk will occupy me several more pages than usual.
Nevertheless, it seems to me a success of this method to reserve spaces for abstracts and keywords. When you study something very visual that space is good to include drawings or schemes to accompany the writing in class. In fact, I usually leave a wide margin to the left precisely for that in my notes. But I find it useful to separate clearly the area of notes and the summary with a straight line, to be able to use each zone in a different way when reviewing.
If the class is somewhat confusing, you may have to use the side area to rewrite the subject, or even that you have to organize your notes or use notes of other years. At first it seems that a lot of paper is wasted, but I think if you take notes by hand it is worth it, so try the system.
If you take notes on a laptop, it is not necessary to use a special template, because then in your study time you can modify and complement the notes as much as you want depending on what software you are using. Although they say out there that taking notes on computer does not allow to retain information equally well that if you take it by hand, but that will be subject for another post.
In some way, all people experience insecurity. It is a natural way to test and measure the success or misfortune of your companies. If you try to jump off a cliff on a motorcycle, this quality can be very useful. But in everyday life, being too insecure even to undertake the most insignificant tasks can limit your ability to enjoy the time you have. Life changes constantly and anything that seems stable today can break or disappear tomorrow. However, if you become strong, you will be able to recover, overcome and progress on your own will and you will find happiness wherever you go.
FIX YOUR PERSPECTIVE
Try to be objective. If you feel that you can not achieve something, take a step outside yourself for a moment and imagine that you are a completely different person. Think about what you would say to another person in your situation. If you focus it this way, you will see that there is nothing to fear and you will succeed if you concentrate on it.
Write down your fears. Write down all the things you are worried about and all the factors that make you feel that you can not achieve something. Read them again and ask yourself how many of those elements are rational and how many are simply the product of your negative thinking. Take the time to think about the root of your fears. Notice how many of these fears you can overcome and how many positive solutions you can think for all the things you are worried about.
It is completely natural to be scared of failing or of looking bad. Everyone has these fears from time to time. However, it is not natural to be so full of anguish that you block yourself.
Remember all the triumphs you have had. Instead of focusing on all the times you made a fool of yourself, in the times that you failed at something or just looked like a fool, you should try to remember all the times you did something perfectly. If you remember more good times, you will have more confidence and you will have more of those moments in the future.
It may be helpful to write down each of your achievements after they occur. Keep an achievement journal on your desk and fill it with triumphs and good memories. When you think you can not do something or feel that you can’t do it right, you can look at your diary and remember how capable and wonderful you are.
Ask yourself: “What is the worst that can happen?” Be honest with your answer. Once you realize that the worst is not that bad, you will be more prone to being dynamic and taking risks.
If you can not tell when your responses are no longer reasonable and begin to be ridiculous, try to turn to someone you trust. This person should be able to notice if your worst scenario is feasible or you have simply thought it too much.
Now ask yourself: “What is the best thing that can happen?” This is something that insecure people usually do not do. For example, if you are nervous because you will have a first date with someone, the best thing that can happen is that you and that person like each other and begin a meaningful and satisfying relationship. Is not that worth attending? Although the best scenario is not always going to happen, having it on the mind can help you address new risks with a positive mindset.
Before going out to do something new, you can write down the best thing that can happen or the three best things that can happen. In this way, you will easily remember them when the time comes.
Remember your positive qualities. To maintain the feeling of security, you need to remember at all times your positive qualities. Make a list of the things you like about yourself (from your kindness to your intelligence). Insecure people tend to focus only on the worst things about themselves, which leads them to not feel satisfied with what they are.
Just by considering the negative aspects that distinguish yourself, you focus on them and neglect your positive qualities. If you’ve been hard with yourself for a long time, at first it may be difficult to think of something worthwhile about yourself.
Practice positive internal dialogue. If you’ve had a negative internal dialogue for a long time, it’s harder for you to notice it. If you always tell yourself that you are a loser, a failure or that you can not do something right, then you are doomed to think that way forever. Instead, work on telling yourself positive things about yourself so that you are more likely to take on new challenges with a healthy mindset and a desire to do well.
A useful exercise to make you feel more comfortable with a positive internal dialogue and to restrain your self-criticism is to tell you two sincerely pleasant things about yourself for every negative thing. They do not have to be related.
Question the reason why you say no. Start saying yes more often. Instead of reviewing all the reasons why you want to say no to a new experience, try to think about what would happen if you said yes. Although all your negative responses are true, the positive scenario can lead to new and unexpected things. If nothing comes of it at all, you may feel happy to think that you are the kind of positive and open person who is willing to try new things.
Keep feeding the company. Pay attention to the friends you maintain and your attitudes towards others, himself and yourself. If you start to notice that most of your friends are always very critical you should try to find friends less judgmental. Instead, try to find people who have good things to say about others and do not pass quickly to judge.
If you surround yourself with negativity, even if it is not directly focused at you, you will absorb its effects. Even if your friend makes fun of someone else’s ridiculous hairstyle, but you like it, you will feel like you are wrong and you will lose confidence in your own opinion.
Try to forgive more. Do not make a quick judgment. You may think that disparaging others makes you look good; however, every time you belittle someone you also criticize a quality that you possess, so you also belittle yourself. Instead, speak well of others. Not only you will have better luck making friends and having meaningful relationships, but you will also be very well.
If you condemn the decisions or failures of others, think about the reasons you have for doing so. If your initial thought is “Because they’re wrong,” think a little more. Why is it wrong? In what context? Is it your cultural background that makes you think that way?
Do something that excites you every day. It does not have to be dangerous, just go somewhere you don’t know about the city and enter a store at random. See what you can find there. Try to talk to the seller. As you accumulate exciting experiences, you will feel more prone to being excited about life rather than being frightened by new things or new people. If you know that you can do exciting things every day, then you will stop thinking that whatever you try will end in failure.
Face the defects that you can change. If you detest your freckles or the sound of your own voice, then maybe there is not much you can do about it. If you have defects that you can not change, you must strive to accept them. But if there are things you can change about yourself, such as how easily you become stressed, your lack of compassion or your lack of conviction, then you need to take some steps to work on those things. Of course, we are all born with a certain disposition and difficult to change completely, but you can definitely strive to improve the qualities that can be improved.
If you do something to improve things that you do not like about yourself, you will feel more secure in a short time.
No one said it was easy to figure out what you want to change of yourself and then do it. But that is better than the other alternative: always complain about the things you do not like about yourself without moving a finger to do something about it.
Stop comparing yourself to other people. One of the best ways to feel insecure is to compare yourself to the people you meet or even to the people you see on television. If you do, you’ll probably find a way to make yourself feel ugly, poor, unsuccessful, or other unpleasant things just because you feel like you’ll never live up to other people. Instead, focus on the things that would make your life better on your own standards, not someone else’s.
If you are looking for enough, you can always find someone who is healthier, richer and wiser than you. However, it is very likely that there are many people who would like to be more like you in some ways.
Talk about it with a close friend. One way to overcome your insecurity is to talk about it with a close friend. Having someone who knows you and understands you can help you get an unbiased opinion and can make you understand that your worries or fears are irrational. A good friend will encourage you, tell you that you can achieve your goals and can help you dispel all the negativity and doubt surrounding you.
Sometimes, talking about something is half the battle to solve it. Maybe you feel worse because you have locked your insecurities inside you.
Strive to excel in something. If you want to feel better about yourself, then one way to do it is to try to be good at something. You can try to be good at writing stories, painting, telling jokes or speaking other languages. No matter what, what matters is that you have consecrated time and energy in something you can say: “I am very good at this.” Making an effort to succeed at something and making a commitment to do it regularly can definitely help you feel better about yourself.
Learn to laugh about yourself. Usually if you are an insecure person you will take yourself too seriously and you will always be worried about failing or making a fool of yourself. Instead, if you have a good sense of humor about yourself and understand that everyone makes the ridiculous from time to time you will be more likely to have confidence, because you accept that sometimes you are wrong and you have no problems with that. You must learn to laugh about yourself and make jokes if something does not go the way you planned , instead of worrying about trying to look good all the time. It will be a great relief that you face the day with more laughter and with less worries that everything is perfect.
This does not mean that you should be too self-critical and laugh at yourself all the time. But it does mean that you should try not to take yourself so seriously and forgive yourself more. If you laugh about yourself, people will feel more at ease around you, because they will not be afraid to offend you and you will see that you will feel more comfortable with yourself in return.
Get as much information as you can. One reason that you may feel insecure is because you hate facing uncertainty. Although you can not predict what might happen in a given situation, you may feel a little better by gathering more information about it, which will help you feel a bit more in control. This will help you feel more confident about what may happen.
Remember that you are not alone. You may feel that you are the only person in the world who constantly doubts herself or feels that is not up to the task. However, you must remember that all people have felt insecure at some point. Insecurity is part of life and if you stop feeling insecure about your insecurity, you are on your way to feeling better.
How are your studies going? Well, not? I sincerely hope so. But if this is not the case… then I recommend you to read this article, where you will find 11 tips that I use to motivate me when it comes to serious study. LET US BEGIN!!!
SOME OF THE ADVICE I USE TO MOTIVATE MYSELF:
When you study it is important that you do not get tired, especially if it is not a subject you like too much. I personally study 25 minutes (timed) and I rest 5 minutes (also timed). After 4 of these cycles of 25-5 rest about 30 minutes. If you do not have anything else to do and you feel tired, then sleep for about 90 minutes (Click here to understand why I say this). It is also important how much you sleep.
With this method I advance faster and the fatigue appears much later. I can almost spend 7 hours without feeling tired.
2. PLAN AHEAD
Establish a goal, so you can explain and improve what you are doing. In my case,
first I think what I want to achieve and why, and then I establish the best way to reach my goal (if I am with other people I ask for your opinion, and after having all possible plans I compare them (advantages and disadvantages of each method) and I modify them according to my experience and my preferences). Doesn’t matter what you study, you must find a reason why you put all that effort into it, and I hope it is not for something imposed on you by others.
Write in a post-it the benefits that brings you the effort you make and remember it when you do not have a good day… For example:
What I study now will help me the rest of my life.
It will help me find the job I want.
When I finish studying this I will not have to do it again.
3. CHANGE YOUR PERSPECTIVE
Some subjects may be boring. Why?, you do not know enough about them to find them the taste, or it is something very simple, which means that you know more than you need compared to what you have to study.
In both cases: try to transform them into a real interest.
Do not forget the fact that not all people have the opportunity that you have to study.
4. USE SELF-REWARDS
If you have studied all afternoon and feel that you have really advanced, give yourself a reward: your favorite food, a movie, sport…
If you know that after your effort, something cool is waiting, you will study more willingly.
How to proceed:
Set a goal (for example, study item 8) and a reward if you finish it as you have proposed (for example see a film).
That which is more complicated and requires greater effort must necessarily have greater rewards; and a bespoke reward for minor efforts.
If you do not make any effort, do not reward yourself.
In addition to the rewards, use positive affirmations: very good!, you will get it!, you are able!, Come on let’s go!…
5. PLAN THE STUDY SESSION
If you start to study but do not know where you want to go you will lose the time. Plan what you want to study and start.
How to plan yourself?
Make a list of goals and set a limit. It is as valid as when you plan for the exams session.
Do the priority first.
Delete what you have already finished.
6. GO TO THE LIBRARY
If you get bored or you feel like you spend too much time at home, go to the library. There you can be motivated to see that you are not the only one who is studying, but there are more people in your situation. If you go with your friends… go to study at different tables but rest together.
7. DO NOT WASTE YOUR TIME
You went to study, not to think about what time you’re going to leave or when you’re going to get home. Also, it is better to turn off the mobile and leave it in a place where you do not have it handy, so you do not stare constantly if someone has sent you a message.
8. MAKE DIFFICULT ONES FIRST
When we start doing something is when we have more energy, so dedicate yourself at that moment to do that which consumes you or demands you more. In addition, that way you will not have the constant worry throughout the day that you have to finish something difficult.
Music is an excellent method to concentrate and motivate. But attention, choose classical music or soundtracks, because if you start singing… it is not really useful since it distracts you from the subject and the objective.
10. ACCEPT STRESS
Stress is good, but the excess is harmful. A little stress will activate you for the study, but too much will have physiological repercussions… or rather pathological repercussions, also, you will consume too much energy in a useless way and you will lose concentration (which is, in some way, directly proportional to your blood glucose).
The exams are just a step of your life, and this will not end if you suspend. Instead, it is important to learn the why of what has happened, and solve it as soon as possible. Even so… fortes fortuna adiuvat (fortune helps the strong).
11. STEP BY STEP
This is related to what was said above regarding planning. Do not start studying suddenly 10 hours a day. It will frustrate you and you will be disgusted studying.
A little per day, about 2 or 3 hours to not saturate. Also if you study daily instead of the last day, you will be able to deposit much more information in your brain, which will be stored in the long-term memory.