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  • 50 small things you can do every day to Really Love Yourself

    01 February 2017- (Welkessa.com)-When we love ourselves, it helps us feel our best, and when we feel our best, we can give more to the world. Treating yourself well, and with love, is more than eating healthy and exercising.

    What exactly is self-love, though? In Psychology Today, Deborah Khoshaba, Psy.D. writes, “Self-love is a state of appreciation for oneself that grows from actions that support our physical, psychological and spiritual growth. Self-love is dynamic; it grows by actions that mature us.”

    She explains the profound effects of self-love, stating, “When we act in ways that expand self-love in us, we begin to accept much better our weaknesses as well as our strengths, have less need to explain away our short-comings, have compassion for ourselves as human beings struggling to find personal meaning, are more centered in our life purpose and values, and expect living fulfillment through our own efforts.”

    Here are 50 small things you can do every day to practice self-love. They are divided into categories of the 7 Dimensions of Wellness, so you can practice self-love in all areas of well being.

    Social wellness

    Social wellness is the ability to connect with others and develop positive relationships. To practice self-love in your social life, do the following:

    1. Connect today with someone who is positive, inspiring, and encouraging.

    2. Visit with your neighbor.

    3. Send a note in the mail to a family member or friend.

    4. Plan a fun night out with friends.

    5. Snuggle with your love.

    Emotional wellness

    Emotional wellness is the ability to cope with life’s challenges. The University of California states,”The ability to acknowledge and share feelings of anger, fear, sadness or stress, hope, love, joy and happiness in a productive manner” contributes to increased emotional wellness. To practice self-love in this area, work on the following:

    6. If you’re not satisfied with your life, admit it to yourself, and write out your action plan to make changes.

    7. Spend 10 minutes today being quiet.

    8. Forgive yourself. You must accept that you are not perfect before you can love yourself.

    9. Seek the help you need — set up an appointment for counselling or therapy if you’re struggling emotionally. You are worth it.

    10. Spend 10 minutes working on a favorite stress-management technique.

    11. Write down your schedule for the day. This will help you set aside time each day to spend time on your priorities and minimize wasted time.

    12. Practice an optimistic attitude.

    13. Be mindful of your inner dialogue. The messages you tell yourself can greatly influence your life.

    14. Set boundaries on how you’ll spend your time. Steer clear of time-sucking activities that don’t add meaning to your life.

    15. Turn away from behaviors that tend to get you into trouble.

    16. Say no to toxic people and activities.

    17. Say yes to adventure.

    18. Have fun. Laugh every day.

    19. Compliment yourself.

    Spiritual wellness

    The University of California describes spiritual wellness as “the ability to establish peace and harmony in our lives.” To practice self-love in your spiritual life, take these actions:

    21. Explore your faith.

    22. Spend time in prayer or meditation.

    23. Seek an opportunity to grow in one of the challenges in your life.

    24. Get outside in nature.

    25. Do something altruistic.

    Environmental wellness

    Being environmentally well means recognizing your responsibility to make a positive impact on the earth. To practice self-love and environmental wellness, try these tips:

    26. Practice not buying what you don’t need.

    27. Donate items you don’t need. Practice getting rid of 1 item per day.

    Occupational wellness

    Occupational wellness involves getting fulfillment from your work. To practice self-love in your work life, take these steps:

    28. Learn about your strengths.

    29. Discover your passion. This workbook is a great start.

    30. Write down your big career goals.

    31. Take one small step each day toward your dream career.

    32. Connect with a coworker.

    Intellectual wellness

    When you are intellectually well, you continually expand your knowledge as a lifelong learner. To practice self-love intellectually, try these actions:

    33. Read 1 page of a book that interests you today.

    34. Learn.

    35. Book an adventure to a new place.

    36. Sign up for a new class through community education or a local college.

    37. Take a small step out of your comfort zone every day.

    Physical wellness

    Optimal physical wellness is achieved when you have a healthy quality of life. To practice self-love and increase physical wellness, try these actions:

    38. Appreciate the amazing things your body can do rather than focusing on what you consider to be your “flaws.”

    39. Schedule your routine physical with your doctor.

    40. Pick a new vegetable to eat.

    41. Choose one new healthy recipe to make this week.

    42. While you eat, focus on your meal.

    43. Make a specific game plan to quit a destructive habit.

    44. Nourish your body with healthy choices.

    45. Establish a nighttime routine for a healthy dose of sleep.

    A few bonuses

    46. Set aside time each day to work toward making a big dream of yours a reality. Guard this time furiously.

    47. Do something you love every day.

    48. Buy yourself fresh flowers someday soon, just for fun.

    49. Schedule a massage.

    50. Start a gratitude journal and list something you are thankful for every day.

    When you start working on these small actions, you’ll begin to accept and appreciate yourself more. When you genuinely love yourself and love life, it causes amazing effects in your life and in the lives of those around you.

    Source: lifehack.org

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  • 65 Quotes That Will Motivate You to Reach Success

    There's no such thing as failure, there's only feedback, and it's what we do with that feedback that will ultimately determine how successful we will be.

    When we fail we have three options: We can choose to quit, which is the only real failure; we can choose to ignore the feedback and try again, but this is flirting with madness because to do the same thing the same way over and over again expecting different results is a definition of madness; or we can learn from our failure, adapt our approach, and try again.

    Every major success is built on a solid bedrock of previous failures. Here are 65 quotes to help inspire you to keep going and make those improvements to your approach that will ultimately lead you to success.

    1. "Failure isn't fatal, but failure to change might be." --John Wooden
    2. "Many of life's failures are people who did not realize how close they were to success when they gave up." --Thomas Edison
    3. "A person who never made a mistake never tried anything new." --Albert Einstein
    4. "Success consists of going from failure to failure without loss of enthusiasm." --Winston Churchill
    5. "A person who doubts himself is like a man who would enlist in the ranks of his enemies and bear arms against himself. He makes his failure certain by himself being the first person to be convinced of it." --Alexandre Dumas
    6. "Every adversity, every failure, every heartache carries with it the seed of an equal or greater benefit." --Napoleon Hill
    7. "You build on failure. You use it as a steppingstone. Close the door on the past. You don't try to forget the mistakes, but you don't dwell on it. You don't let it have any of your energy, or any of your time, or any of your space." --Johnny Cash
    8. "It's not how far you fall, but how high you bounce that counts." --Zig Ziglar
    9. "Everything you want is on the other side of fear." --Jack Canfield
    10. "Success is most often achieved by those who don't know that failure is inevitable." --Coco Chanel
    11. "Only those who dare to fail greatly can ever achieve greatly." --Robert F. Kennedy
    12. "The phoenix must burn to emerge." --Janet Fitch
    13. "If you're not prepared to be wrong, you'll never come up with anything original." --Ken Robinson
    14. "An inventor fails 999 times, and if he succeeds once, he's in. He treats his failures simply as practice shots." --Charles F. Kettering
    15. "Our greatest glory is, not in never falling, but in rising every time we fall." --Oliver Goldsmith
    16. "Failure after long perseverance is much grander than never to have a striving good enough to be called a failure." --George Eliot
    17. "A man may fall many times, but he won't be a failure until he says that someone pushed him." --Elmer G. Letterman
    18. "You'll always miss 100 percent of the shots you don't take." --Wayne Gretzky
    19. "A man must be big enough to admit his mistakes, smart enough to profit from them, and strong enough to correct them." --John C. Maxwell
    20. "There are no failures--just experiences and your reactions to them." --Tom Krause
    21. "A life spent making mistakes is not only more honorable but more useful than a life spent in doing nothing." --George Bernard Shaw
    22. "When you take risks, you learn that there will be times when you succeed, and there will be times when you fail, and both are equally important." --Ellen DeGeneres
    23. "It's failure that gives you the proper perspective on success." --Ellen DeGeneres
    24. "There is no failure except in no longer trying." --Chris Bradford
    25. "I have not failed. I've just found 10,000 ways that won't work." --Thomas Edison
    26. "It's fine to celebrate success but it is more important to heed the lessons of failure." --Bill Gates
    27. "Do not be embarrassed by your failures, learn from them and start again." --Richard Branson
    28. "Success is not final, failure is not fatal: It is the courage to continue that counts." --Winston Churchill
    29. "There is only one thing that makes a dream impossible to achieve: the fear of failure." --Paulo Coelho
    30. "The biggest risk is not taking any risk. In a world that changing really quickly, the only strategy that is guaranteed to fail is not taking risks." --Mark Zuckerberg
    31. "No human ever became interesting by not failing. The more you fail and recover and improve, the better you are as a person. Ever meet someone who's always had everything work out for them with zero struggle? They usually have the depth of a puddle. Or they don't exist." --Chris Hardwick
    32. "The greatest mistake you can make in life is to be continually fearing you will make one." --Elbert Hubbard
    33. "If you always do what you've always done, you'll always get what you always got." --James P. Lewis
    34. "Pain is temporary. Quitting lasts forever." --Lance Armstrong
    35. "Success is stumbling from failure to failure with no loss of enthusiasm." --Winston Churchill
    36. "I'd rather be partly great than entirely useless." --Neal Shusterman
    37. "We are all failures--at least the best of us are." --J.M. Barrie
    38. "The only real mistake is the one from which we learn nothing." --Henry Ford
    39. "I think you have to try and fail, because failure gets you closer to what you're good at." --Louis C.K.
    40. "I thank God for my failures. Maybe not at the time, but after some reflection. I never feel like a failure just because something I tried has failed." --Dolly Parton
    41. "Remembering that I'll be dead soon is the most important tool I've ever encountered to help me make the big choices in life. Because almost everything--all external expectations, all pride, all fear of embarrassment or failure--these things just fall away in the face of death, leaving only what is truly important." --Steve Jobs
    42. "Part of being a man is learning to take responsibility for your successes and for your failures. You can't go blaming others or being jealous. Seeing somebody else's success as your failure is a cancerous way to live." --Kevin Bacon
    43. "I can accept failure, everyone fails at something. But I can't accept not trying." --Michael Jordan
    44. "Giving up is the only sure way to fail." --Gena Showalter
    45. "If you don't try at anything, you can't fail...it takes backbone to lead the life you want" --Richard Yates
    46. "Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead-end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing." --Denis Waitley
    47. "Failures are finger posts on the road to achievement." --C.S. Lewis
    48. "Winners are not afraid of losing. But losers are. Failure is part of the process of success. People who avoid failure also avoid success." --Robert T. Kiyosaki
    49. "Failure is so important. We speak about success all the time. It is the ability to resist failure or use failure that often leads to greater success. I've met people who don't want to try for fear of failing." --J.K. Rowling
    50. "A man of genius makes no mistakes. His errors are volitional and are the portals of discovery." --James Joyce
    51. "Failure is unimportant. It takes courage to make a fool of yourself." --Charlie Chaplin
    52. "Please know that I am aware of the hazards. I want to do it because I want to do it. Women must try to do things as men have tried. When they fail, their failure must be a challenge to others." --Amelia Earhart
    53. "We need to accept that we won't always make the right decisions, that we'll screw up royally sometimes--understanding that failure is not the opposite of success, it's part of success." --Arianna Huffington
    54. "The only real failure in life is not to be true to the best one knows." --Frederic William Farrar
    55. "You have to be able to accept failure to get better." --LeBron James
    56. "I don't want the fear of failure to stop me from doing what I really care about." --Emma Watson
    57. "Do not fear mistakes. You will know failure. Continue to reach out." --Benjamin Franklin
    58. "When I was young, I observed that nine out of 10 things I did were failures. So I did 10 times more work." --George Bernard Shaw
    59. "Failure is simply the opportunity to begin again, this time more intelligently." --Henry Ford
    60. "With a hint of good judgment, to fear nothing, not failure or suffering or even death, indicates that you value life the most. You live to the extreme; you push limits; you spend your time building legacies. Those do not die." --Criss Jami
    61. "My great concern is not whether you have failed, but whether you are content with your failure." --Abraham Lincoln
    62. "Success is not built on success. It's built on failure. It's built on frustration. Sometimes its built on catastrophe." --Sumner Redstone
    63. "Failure happens all the time. It happens every day in practice. What makes you better is how you react to it." --Mia Hamm
    64. "When we give ourselves permission to fail, we, at the same time, give ourselves permission to excel." --Eloise Ristad
    65. "What is the point of being alive if you don't at least try to do something remarkable?" --John Green

    Source:inc.com

     

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  • 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

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  • 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

     

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