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Archive for September, 2018|Monthly archive page

Don’t Be Late: Do These Six Things To Help You Be On Time

In productivity on September 25, 2018 at 12:00 pm

Early is on time.  On time is late.  If you are late, don’t bother to show up.

analog clock sketch in black surface

Photo by Miguel Á. Padriñán on Pexels.com

Are you one of those people who struggle with being on time?  You are not alone.  There are many people who never arrive on time or struggle to meet deadlines.  As a result, they may suffer the consequences of tardiness – whether it’s a missed opportunity or in extreme cases, termination.  Whatever the case, there are 6 things you can put into practice to help you be on time.

Figure Out How Long Things Actually Take.  Oftentimes we underestimate how long a particular activity really takes.  For instance, that walk to the train station to get to work (or wherever) – is it 8 minutes or is it more like 13 minutes?  It’s probably more like 13  minutes when you account for walking out of your house/apartment, getting to the elevator or stairs to get out of your building then starting your actual walk to the station.  And along the way, what about those traffic lights and the fact that you need to put money on your pass to get through the turnstile – there is always a very long line especially when you are running late.  If you drive, what about the amount of time it takes to get to your car, get in, buckle up and start the car?  This is before you drive off.  And what about traffic and parking?  Every second and every detail counts when it comes to time management and unfortunately people aren’t usually unclear about their time frame, often contributing to chronic tardiness.  What is the solve?  Become clear about the amount of time it takes to complete a task.  Time yourself for a week or so in order to get a clear picture of your time factor.  This will also help you to budget in buffers for unforeseen occurrences.

Get Organized.  The habit of being organized is powerful in the quest to help you not be late.  Learn to organize your living space (even your finances) as this allows for a clear mental space and will help you get focused on the important tasks at hand.  Whether it’s for work, school, a date or even a doctor’s appointment, nothing is worse than running late when you are ill prepared.  If you are always scrambling to find something to wear, you’re not clear on your daily agenda and you can never find your keys, you will always undermine your sense of well being and your ability to be more productive.  Instead, get prepared ahead of time for your day or week.  Use a planner (digital and/or traditional) to plan out your most important tasks.  Use it as a roadmap for what your day should look like.  Pull your clothes (shoes, accessories,undergarments) for the next day/week.  This way you won’t be caught off guard by items that need dry cleaning, ironing or repairs.  If you take your lunch to work or school, prepare that at night so you can grab and go and when it’s time to leave.  Make sure your keys, wallet, purse, etc. are in a central location so that won’t have to hunt these items down.  If you are traveling someplace new, review the directions beforehand and leave early enough to reduce anxiety and to allow for time to find your way if you do get lost.

Get Enough Sleep And Don’t Hit That Snooze Button.  If you are running late often because you always oversleep, you obviously might not be getting enough rest.  Going to bed at a reasonable hour and getting 7-8 hours of sleep can help feel refreshed when it’s time to get up.  In addition, get out of the habit of hitting the snooze and just get up as soon as the alarm goes off.  Repeatedly hitting snooze can actually make you more tired and groggy and it’s very easy to mistakenly turn your alarm off and fall back into a deep thus making you late.

Stay Focused And Do Not Over-Schedule.  Learn to eliminate unnecessary tasks and distractions that won’t contribute to your punctuality.  For instance, if you are working against a deadline for a project, don’t get caught up in scrolling social media, checking emails, or taking phone calls and instead schedule breaks to take care of these things.  Also, set boundaries with those around you to respect your time.  Another way in which people end up running late is trying squeeze in the completion of projects before having to leave for a prior commitment.  Consider this:  Say you are meeting friends at 5 for dinner. You are working on a paper, you need to send an important email by 5, you still don’t know what you are wearing and it’s already 1:30.  You should stop working on that paper around 2:30, take 15 minutes to finish up and send that email take, take about 15 minutes to figure out what you are going to wear and by 3 start getting ready – assuming it takes about an hour to shower, get dressed, etc.  This brings you to about 4pm which is a good time to prepare to leave.  This may seem a bit early since where you are meeting is only 20 minutes away but keep in mind that it’s rush hour and you don’t want the evening commute to make you late.  Allowing these buffer times and considering how much time you actually have and how long each task takes can help you to be on time.

Set Your Clock For A Later Time Than It Actually Is.  Setting the clocks in your home 10 minutes or so later than it actually is can prove to be helpful in the quest for not being late.  Even when you know that your clock is 10 minutes fast, there is still that initial shock of thinking you are late that will make you move a little faster.

Say No.  Become comfortable with telling people no.  If you have several important things scheduled that need to take place and a request is made of you that you realistically cannot engage in, gently decline or reschedule.  Not saying no is a disservice to you and the person making requests of you.

9 Things You Can Do To Help You De-Bloat

In fitness, Health on September 13, 2018 at 1:00 pm

Either your clothes shrunk or you might actually be bloated.  Have no fear because there are several things you can incorporate into your daily routine to help you reduce bloating.

woman measuring her waist

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You ever have those times that no matter what you do, you feel a little bloated?  Perhaps you have over-indulged in you favorite foods or maybe you were away on business and you don’t have access to what you normally eat so you eat what is available only to end up feeling like Professor Sherman Klump.  In most cases, there is nothing to fear because even those with the healthiest of eating habits and lifestyles can have this experience.  Below are several tips to help you gain some relief from occasional bloating.

Warm/Room Temperature Lemon Water.  When you wake up first thing in the morning, head to the kitchen and have yourself some warm water with fresh squeezed lemon (half of a medium to large lemon in 8 ounces of water).  This wakes up the digestive system and will help move waste right along (wink).  Want to get the most juice out of your lemon, pop it in the microwave for 15-20 seconds.  Also, consider adding fresh ginger to your lemon water as ginger is great for it’s de-bloating properties as well.  Read about the additional benefits of lemon water here.

Lower Your Salt Intake.  Generally speaking, lowering your sodium intake is one of many important steps to take to help decrease your risk for hypertension, headaches  and other health concerns.  But a diet high in sodium also causes your body to retain water so it’s a good idea to find other spices to season your food with.

Increase Your Fruit And Vegetable Intake.  Before you raid your refrigerator and throw out anything that isn’t a fruit or vegetable, there are some things to consider.  When buying fruits, choose fruits that have the combination of being lower in sugar alcohols and high in water such as blueberries, strawberries, cantaloupe and oranges.  Papaya and pineapple are also great fruits to eat because they have the enzymes bromelain and papain which help to de-bloat.  When it comes to vegetables, reduce the consumption of bulky and cruciferous vegetable such as kale and broccoli which can cause gas and bloating and instead choose veggies like baby spinach and zucchini.  When it comes to meat, keep it lean which is often easier to digest.

Drink Water.  This seems obvious but many people do not drink enough water which leads to dehydration.  Aside from headaches, skin problem and fatigue, dehydration can make bowel movements more difficult and even close to non-existent, thus causing gas, bloating and puffiness.  It is recommended to drink eight 8-ounce glasses of water (approximately half a gallon) a day for optimal benefits.

Increase Your Fiber Intake.  But slowly that is.  We all know that fiber is beneficial because it helps to keep you regular.  However, too much fiber at once can do more harm than good by actually causing painful bloating, gas, diarrhea, and constipation.  The recommended amount of fiber is 20-25 grams a day.

Spice It Up.  Adding spices to your food not only makes it more flavorful, but can also help you to de-bloat.  Certain spices such as tumeric and cayenne contain properties that are anti-inflammatory as well as aids in digestion and banishes gas.  Consider adding one or both of these spices into your warm lemon water for healthy digestion.

Consider Reducing Dairy.  For many, dairy can cause a many digestive problems (lactose intolerance).  From cheese to ice cream, consuming dairy products can cause gas, diarrhea and general discomfort from the inability of one’s body to break down lactose.

Take A Probiotic.  Probiotics can be a good remedy for bloating because they help maintain the balance between good and bad bacteria in the gut.

Go To Sleep.  Sure you have a lot to do but sleep deprivation has many adverse side effects.  Aside from brain fog and irritability, sleep deprivation increases the hormone cortisol which increases belly fat so make sure you get the recommended 7-8 hours of sleep each night.  Find out more about sleep deprivation here.

If you find yourself experiencing prolonged bouts of bloating, seek help of a medical professional for diagnosis.

 

These 7 Ingredients Can Help Fight Acne

In skincare on September 10, 2018 at 12:00 pm
person s face covered with white powder

Photo by Ricardo Garcia on Pexels.com

Having a breakout is never a fun thing.  Whether it is periodic or a regular occurrence, breakouts are the kiss of death.  Sure, having acne is terrible when you are an awkward teenager but what about when you are a full grown adult?  In your career?  On the dating scene?  Advancing toward the next milestone of your life?  In a perfect world, adulting would never include fighting acne.

But it’s not a perfect world and adult acne is a real thing.  And while some people may think focusing on your looks is vain and self centered, those struggling with adult acne know better.  Oftentimes, there is an embarrassment and shame as well as the physical and emotional scarring that is overlooked.

To cope, some acne sufferers may just chalk it up to breakouts being their lot in life and just move on.  Depending on the severity, some may suffer depression and never leave the house while others will spend time and money undergoing treatment.  The latter is always an option in the fight against breakouts but there are also over the counter (OTC) options that can help you in the war against acne.

But wait.  With all of the OTC options that exist, how do you know which brand to choose, let alone which ingredient to choose?  Continue reading to get the 411 on several pimple fighting ingredients.

Benzoyl Peroxide.  An old school acne fighting ingredient, benzoyl peroxide, which is perfect for whiteheads, kills the bacteria that causes acne and keeps pores from being blocked.  Found in concentrations between 2.5% and 10%, it is best when used on a continual basis.  Proceed with caution because it can be drying to the skin and cause redness.  Paula’s Choice CLEAR Extra Strength Daily Skin Clearing Treatment.

Glycolic Acid. This popular alphy hydroxy acid which is derived from sugar cane is a master at exfoliation and skin clearing.  Having the smallest molecule, it is able to penetrate the skin to help with concerns such as acne, blackheads, dullness, scarring fine lines and wrinkles, helping to reveal smoother, brighter skin.  Helps with whiteheads.  Mario Badescu Glycolic Gel.

Light Therapy.  This kind of treatment uses different colors (blue and red) of visible light to treat acne.  Red light, which stimulates collagen, not only treats anti-aging but helps with inflammation and helps to reduce oil production.  Blue light is an anti-bacterial and helps to reduce the appearance of pores and active breakouts.  Neutrogena Light Therapy Acne Spot Treatment.

Salicylic Acid.  A beta hydroxy acid, salicylic acid is an anti-inflammatory that treats whiteheads and blackheads.  Performing like Drain-o, salicylic acid dives past oil and gunk to get down to the pores to clear them out and dissolves the cement that holds the sticky cells together.  Although salicylic acid is found in most acne treatments, it does not kill bacteria.  Sunday Riley U.F.O. Ultra-Clarifying Face Oil.

Sulfur.  Another ingredient that wages war against the bacteria that causes acne, sulfur can be used to treat mild acne.  It is keratolyic – meaning it dries the skin and makes the epidermis thinner.  Sulfur helps to reduce oil and has anti-microbial properties.  Helps with whiteheads and blackheads.  Dr Dennis Gross Clarifying Colloidal Sulfur Mask.

Niacinamide.  Also known as vitamin B3, niacinamide has multiple benefits for the skin, helping with the appearance of enlarged pores as well as fine lines and wrinkles.  It can also help brighten the skin and help reduce redness.  Fights whiteheads blackheads.  The Ordinary, Niacinamide 10% + Zinc 1%.

Retinoids.  If you are looking for a product with an ingredient that addresses multiple concerns, retinol might be for you.  A derivative of vitamin A, retinol is anti-aging in that it helps with fine lines and wrinkles.  As an exfoliator, it helps refine skin texture and pores as well as helps to speed up cell turnover to reveal new skin.  Retinol is also an anti-inflammatory and helps to reduce oil production.  You may experience drying if you have dry skin.  Use at retinol products night and use a sunscreen during the day.  Treats whiteheads and blackheads.  Differin Gel.