Welkessa
Welcome
Login / Register

Most Popular Articles


  • 15 Health Benefits of Eating Apples

    Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack.

    What makes apples so great?

    In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples’Red Delicious and Granny Smith Ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin – a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.

    1. Get whiter, healthier teeth

    An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

    2. Avoid Alzheimer’s

    A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

    3. Protect against Parkinson’s

    Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

    4. Curb all sorts of cancers

    Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds – triterpenoids – in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

    5. Decrease your risk of diabetes

    Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

    6. Reduce cholesterol

    The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

    7. Get a healthier heart

    An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

    8. Prevent gallstones

    Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

    9. Beat diarrhea and constipation

    Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

    10. Neutralize irritable bowel syndrome

    Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

    11. Avert hemorrhoids

    Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

    12. Control your weight

    Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.

    13. Detoxify your liver

    We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best – and easiest – things you can eat to help detoxify your liver is fruits – like apples.

    14. Boost your immune system

    Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out.

    15. Prevent cataracts

    Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants – like apples – are 10 to 15 per cent less likely to develop cataracts.

    Source: besthealthmag.ca

    Read more »
  • 7 Scientifically Proven Ways to Enhance Your Chances of Success

    01 February 2017 (Welkessa.com)-The definition of success will vary from person-to-person. From some, being successful is having family. For others, success means starting and maintaining their business.

    I’m an entrepreneur just like you, working my tail off daily. Failure isn’t an option. We all want success and over the past year I’ve been fortunate enough to work with, interview and get to know many successful people.

    I’ve learned from almost every successful person that I’ve me that regardless of what your specific definition of success is, you can become more successful in your life by taking into account the seven scientifically proven techniques.

    1. Get up early.

    According to biologist Christoph Randler in an interview with the Harvard Business Review, “When it comes to business success, morning people hold the important cards. My earlier research showed that they tend to get better grades in school, which get them into better colleges, which then lead to better job opportunities. Morning people also anticipate problems and try to minimize them, my survey showed.” Randler also found that morning people are more proactive.

    While night owls have unique traits of their own, if you want to achieve a high-level of success like Jack Dorsey, Richard Branson, Tim Cook and Michelle Obama, go to bed at a reasonable hour and wake-up before everyone else.

    2. Boost your confidence by taking action.

    After investigating multiple studies that discussed the confidence gap between the sexes, Katty Kay and Claire Shipman, authors of The Confidence Code, concluded in The Atlantic that “[T]aking action bolsters one’s belief in one’s ability to succeed.” They also said, “So confidence accumulates–through hard work, through success, and even through failure.”

    When you have low self-confidence, you’re less likely to action and accomplish the goals that you have set.

    3. Be specific.

    Speaking of achieving goals, it’s been found through a 2011 meta-analysis that when it comes to goal setting, successful individuals are specific. Instead of saying “I’m going to lose weight” or “I’m going to get more clients,” successful people would say “I’m going to lose 10 pounds” or “I’m going to land three new clients within the next month.” This is something that I’ve been working on in my life and you can easily do as well. Try right now. Set a specific goal that you’re going to achieve by the end of this week.

    4. Be smart and socially adept.

    This wasn’t always the case. In 1980, for example, success didn’t correlate with cognitive ability and social skills. University of California Santa Barbara economist Catherine Weinberger, however, examined data that linked 1972 and 1992 adolescent skill endowments to adult outcomes. She compared her data to a 1999 study and discovered that “The people who are both smart and socially adept earn more in today’s workforce than similarly endowed workers in 1980.”

    5. Think positively.

    According to an article by James Clear in The Huffington Post, Barbara Fredrickson, a positive psychology researcher at the University of North Carolina, discovered that “when you are experiencing positive emotions like joy, contentment, and love, you will see more possibilities in your life. These findings were among the first that suggested positive emotions broaden your sense of possibility and open your mind up to more options.”

    But, that’s only the beginning. Positive thinking can also help you develop essential skills that you can use to improve your life to become more successful. To become more positive emotionally consider meditating, writing, and doing the things that make you happy.

    6. Develop a ‘growth mindset.’

    According to research conducted by Stanford psychologist Carol Dweck, and author of Mindset: The New Psychology of Success, successful individuals possess a “growth mindset” that allows them to learn from their mistakes and realize that they have the potential to achieve whatever goals they’ve set. Those with a “fixed mindset” believe that intelligence, creativity and talent can not be changed.

    You can develop a ‘growth mindset’ by working on the following steps:

    Listen to your “fixed mindset.”
    Recognize that you actually have a choice.
    Talk back to your “fixed mindset” with your “growth mindset.”
    Take the “growth mindset” and put it into action.

    7. Embrace meaningful relationships.

    The famous Harvard Grant Study followed 268 Harvard graduates from the classes of 1938-1940 for 75 years to discover the secret of leading a happy and meaningful life. George Vaillant, the Harvard psychiatrist who directed the study from 1972 to 2004, informed The Huffington Post that there are two pillars of happiness, “One is love,” and “The other is finding a way of coping with life that does not push love away.”

    But, the most important finding of the study was that the only thing that truly matters in life is relationships.

    Source: www.briantracy.com

     

    Read more »
  • 50 Easy Yet Highly Effective Ways to Motivate Yourself

    If you can't seem to find yourself motivated because of several reasons, take a deep breath and try to motivate yourself with these simple yet effective tips:

    1. Close your eyes, and visualize yourself reaching your goals.
    2. Try something new today.
    3. Take a walk in a park, and let nature reset your mind.
    4. Make a to-do list. You'll feel encouraged as you cross off items.
    5. Get more sleep. Sleep deprivation could be making you less motivated.
    6. Drink coffee for a quick jolt.
    7. Start exercising, and you'll feel like yourself
    8. Take a small step. You don't have to immediately immerse yourself in the project and see it until completion right away. Just make baby steps, and take it one day at a time.
    9. Wake yourself up from your slump with a cold shower.
    10. Have a reward system, so you'll have something to look forward to.
    11. When doing a task you don't want to do, play energizing music to help you get through it.
    12. Get the hard stuff done first thing in the morning. Once you're done with the most challenging projects, you'll be able to tackle the others with ease.
    13. Prepare early so you're not in a rush. When you're late all the time or feel rushed, this may stress you out and kill your motivation.
    14. Push yourself. Realize that getting things done means giving yourself a little push sometimes.
    15. Grow your willpower. 
    16. Make motivating yourself into a habit. 
    17. Set a deadline for a task to spur you to get it done before the time is up.
    18. Focus. Doing too many things at once can overwhelm you, so drop the multitasking and focus on one thing at a time.
    19. Get a friend to join you to make whatever you're doing more enjoyable.
    20. Clean up your home or your workspace, and you'll feel like you can get more done in a decluttered environment.
    21. Let go of your fears, and you may feel brave enough to take on challenging tasks.
    22. Eat right. Treating your body well will put you in a better place mentally.
    23. Take a break to get some rest and recharge your mind.
    24. Do something you enjoy when you first get up. Whether it be drinking hot chocolate while reading a chapter of a book you're currently glued to or taking a hot shower, start your day off on a positive note.
    25. Share your goals with others. Being public about your goals will give you a sense of accountability, which may make you more inclined to get going.
    26. Fake it till you make it. Act like you're motivated, and it'll become a reality in time.
    27. Focus on the positive instead of the negative, and you'll feel more inclined to start new projects and take risks.
    28. Bring light into your room. Open up your curtains. Let fresh air into your room by opening up windows if it's not too cold and if it's not polluted outside.
    29. Find out what it'll take to get there. When you set a goal for yourself, begin by doing some research, and you'll be done with the first step.
    30. Encourage others, and you'll automatically start seeing encouragement from them in return. It's a cycle of positivity!
    31. Don't compare yourself with others or you'll get discouraged. Compete against yourself.
    32. Have realistic expectations. Know yourself and how far you can go.
    33. Stay excited. Experiment and keep coming up with new tweaks so you won't get board.
    34. If you fail, pick yourself up and keep going. Don't let it derail you or cause you to lose confidence, which ends up affecting your motivation.
    35. Keep track with a journal. If you track your progress, you'll be able to see it, which will help motivate you to continue or try even harder.
    36. Read biographies of the people you look up to for inspiration.
    37. Listen to motivational stories from audiobooks, documentaries, and more.
    38. Place motivational quotes around your home and workspace. They can come in such forms as a sticky note on your memo board, a note taped to your mirror, or an inspiring quote on a coffee mug.
    39. Volunteer. It'll help ground you and make you realize that you're fortunate, so you should take the opportunity to make the most out of your life.
    40. Write down a few things you're grateful for. If you have a more positive mind-set, you'll find yourself more motivated and looking forward to what's in store for you.
    41. Reflect on the times when you worked hard and succeeded at your task.
    42. Remind yourself that it's better to try and fail or succeed than living with regrets.
    43. Give yourself a pep talk, and tell yourself that you are awesome.
    44. Drop the projects that you might not be totally committed to and focus on the ones you're really passionate about.
    45. Tell yourself that nothing worthwhile is ever easy.
    46. Know that only you have the power to create your dreams and generate motivation.
    47. Write down where you see yourself in five years, and stick that note in a visible place.
    48. Turn it into a challenge with a time limit. You can create your own or join an existing one. 
    49. Set your alarm clock to remind you when it's time to start on your task.
    50. Find something you truly enjoy, and do it. Pick up a hobby or start a collection, and it'll make you excited about life.

    Source: popsugar.com

    Read more »
  • 7 best free language learning sites

    Learning a language has a multitude of benefits including making us smarter, building our multitasking skills, improving our memory, and making us more perceptive. In order to aid the development of this important life skill we have compiled a list of top websites for language learning.

     1. Busuu

    As well as winning the the BETT Innovator Award, TechCrunch Europe Award, Busuu has also been named ‘Best Education Startup in Europe’ by EdTech Europe. It has an international community of over 50 million native speakers and is available in 12 languages. The content is curated by an in-house team of educational experts and teachers and the site provides you with personalised feedback on your exercises via an integrated chat feature.

     2.Duolingo

    Duolingo provides language lessons in 13 languages with speaking, listening, translation, and multiple choice challenges at different levels. You can instantly see which answers are correct and set new challenges to help further your progress. Duolingo helps you stay on track by recording how many days in a row you use it and allowing you to earn points from your progress. Teachers can also track students’ learning.

     3. Learn a language

    Learn a language offers interactive audio/visual Learning Lounge to assist you in learning a foreign language. There's also a Lingo Dingo game to help learn a language online. The site includes important phrases like greetings, survival expressions and slang words in 19 languages. 

    4. FSI Languages Courses

    Foreign Language Institute courses were designed by linguists and have high-quality learning materials. They were developed by the United States government and lessons are available in 48 languages.

     5. Open Culture

    Open Culture offers a repository of free resources in 48 languages. Resources are curated on a regular basis. 

     6. Erasmus Plus Online linguistic support

    There is a specific tool available for Erasmus Plus participants, the Erasmus Plus Online linguistic supportThis tool is available in six languages and it is specifically designed for participants in mobility. These courses are developed to assist beneficiaries to improve their language skills before they travel to their country of destination. Students are required to undertake a language assessment and need to have been selected by their sending institutions before they use the tool.

    7.Memrise

    This site uses ‘mems’, which are mnemonic flashcards that use your pre-existing knowledge to help remember new vocabulary. The Portuguese mem for “yo quero,” for example, showed a man in a shop saying to the helpful clerk, “you care! Ohh!”

    Happy language learning!

    Sources: https://ec.europa.eu  and http://www.telegraph.co.uk 

     

    Read more »

Sponsored links

RSS