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4 Steps to Self Improvement

 

Self-improvement is one of the most important aspect of living an abundant life. It is practice that needs to be consistently practiced to achieve good results. Areas to focus on are your health, your finances, your studying , or your business.

The important thing is to start slowly, take small steps, but don’t leave it there. Strive to get better every day. It is the long-term commitment to learning and self improvement that makes us better people.

How can you do this for the long-term?

  1. Make the decision to do it – This starts with your commitment. Don’t wait for a better time, a suitable time, or a convenient time. The best time to take care of your health is now. Make the commitment today to manage your finances better.
  2. Make a declaration – Announce your declaration to others. Hold yourself accountable. You can get an accountable buddy. If you keep your commitment a secret, it is easier to slip up. For example if you trying to improve your study methods, join a study group, or study with a friend. Let them test you to see if you are grasping the material.
  3. Make a determination – Don’t allow anything to knock you off your momentum. Be absolutely  determined to make this a permanent habit in you life. I you have been aspiring to start a business and be your own boss, commit to consistently working on your business everyday. Talk to people everyday, prospect everyday. If you start skipping days, it will be much harder to stay committed to your business.
  4. Get a mentor – You can always learn from somebody else, especially someone who has successfully done what you want to do. Get close to them, ask questions, and ask them to guide you. This should be somebody you trust and can confide in. It could be somebody in your study group, a friend, or a family member.

Self-improvement should be a life-long habit, not a passing fancy. Scientific research has proven that you need to do something for six weeks continuously to build a habit. Therefore, get that degree, build that business, improve your health today – and for the rest of your life.

Questions to ask yourself:

  1. What would you like to commit to?
  2. With whom will you share your commitment?
  3. What is preventing you to reach your goals?
  4. What changes can you make in your life to reach your goals?

 

 

 

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Butter vs. Margarine; Olive Oil vs. Vegetable Oil

The most recent studies suggest that natural saturated fats, such as those found in butter, may not significantly contribute to cardiovascular disease, though further study is warranted. In any case, butter is closer to a whole food than margarine. If you must opt for a spread that is not extra virgin olive oil, I suggest moderate amounts of grass-fed, organic butter.

Margarine was originally developed as a cheap substitute for butter, and has evolved from some fairly unappealing animal-based ingredients into a vegetable oil based spread with added chemicals that make it more flavorful and easier to spread. To achieve that solid, spreadable consistency, margarine manufacturers add hydrogenated vegetable oil, creating unhealthy compounds that may contribute to heart disease and stroke. In addition, the heat and chemicals used to harden vegetable oils produce trans-fatty acids , which can contribute to heart disease, increase cancer risks, promote inflammation and accelerate tissue degeneration.

Margarine raises heart attack risk, while natural butter does not. Grass-fed butter may even reduce heart attack risk due to the high Vitamin K2 content.

Olive oil has the highest percentage of heart-healthy monounsaturated fat of any oil. Quality olive oil also contains abundant in substances that have been shown to provide cardiovascular and anti-cancer effects, called antioxidants. And, of course, quality olive tastes wonderful; the vibrant green treat has probably helped many Americans realize that there is no need to sacrifice sensory pleasure in pursuit of healthy eating.

There has been a lot of fake olive oil in the market, therefore, always look out for the real deal. Buy small bottles of a certified organic oil. Check the label for the ICEA (Istituto per la Certificazione Etica e Ambientale, which means Ethical and Environmental Certification Institute) logo, and/or that of another organic certification body such as the USDA’s green-and-white ORGANIC logo.

You can also perform your own sensory test: top quality extra-virgin olive oil (which I believe should be used for all cooking, not just bread-dipping and salad-drizzling) has a natural peppery finish and a deep, “green” aroma of grass and artichoke. Such oils are not cheap, because they rely on careful cultivation that preserves olive oils legendary taste and health benefits.

Reduce your intake of polyunsaturated vegetable oils (such as soybean, sunflower, corn and safflower oils), replacing them instead with extra virgin olive oil.

Most polyunsaturated oils promote cancer, inflammation, damage to the immune system and premature aging.

High-fat diets are not linked to heart disease. The science isn’t there to prove this.

 

 

5bestnurse business

7 Amazing Benefits of Magnesium

Magnesium is a mineral with a major role in the metabolism of glucose, the production of cellular energy, and the manufacture of protein.

Magnesium is the fourth most abundant mineral in your body. More than 3,750 magnesium-binding sites have been detected on human proteins, and it’s required for more than 300 different enzymes in your body. It seems Magnesium may be the magic mineral that cure almost all our ills.

Here are the benefits:

1. Diabetes:  Adequate intake of magnesium from food plus dietary supplement has significant improvement in waist circumference, systolic blood pressure, and HDL (high-density lipoprotein) cholesterol.  A research team led by Yanni Papanikolaou (France), and colleagues assessed data collected on subjects, ages 20 years and older, enrolled in the US National Health and Nutrition Examination Survey (NHANES), 2001-2010.

The study authors concluded that: “there is a beneficial relationship between dietary magnesium intake and
diabetes-related physiological outcomes.”

Magnesium intake may actually go a long way toward improving your condition, or warding off insulin resistance and     diabetes,  and also prediabetics with the highest magnesium intake may reduce their risk for blood sugar and metabolic problems by 71 percent.

2.  Cardiovascular Disease — A study published in the American Journal of Clinical Nutrition, which was done on 241,378 participants, found a diet high in magnesium could reduce the risk of a stroke by 8 percent.  Another study found that increasing magnesium through diet decreased the risk of a heart attack by 38 percent. Magnesium helps to dilate and relax your blood vessels. Low levels of this critical mineral, causes  blood vessels to constrict more, resulting in higher blood pressure.  Therefore magnesium does control blood pressure

3. Fibromyalgia — A study published in Magnesium Research examined how magnesium may improve outcomes for  fibromyalgia. The research indicated that increasing magnesium consumption reduced pain and tenderness and also improved immune blood markers.

4. Sleep Troubles – Did you know magnesium levels drop in your body at night? That means if you’re low in magnesium you may have trouble sleeping! So many of us have difficulty getting to sleep or staying asleep.  Low magnesium levels  may be a contributing factor as it plays such a key role in the function of your central nervous system.

5. Constipation – If your digestive system isn’t quite working as well as usual it may be because of magnesium. Your intestines tend to contract more when you’re low in magnesium, making it harder for waste to pass through. Ensuring you have enough magnesium is important for your bowels for two key reasons. One, it it helps relax your bowels, and two, it pulls water into your bowels creating an osmotic effect that makes passing waste easier.

6. Pancreatic Cancer –  One 8-year study of 60, 806 participants released in December of 2015 shows promise in using magnesium to prevent pancreatic cancer. For those at a higher risk of pancreatic cancer, adding a magnesium supplement to their diet may prove beneficial in preventing this disease. People should  get the daily recommendations of magnesium through diet, such as dark, leafy greens or nuts.

7. Alzheimer’s – The mineral can help rebuild weak nerve synapses and even help restore lost memory. Scientific studies show magnesium deficiency contributes to declines in cognitive function, especially in older patients. A  2010 animal study published in Alzheimer’s Weekly showed that increasing magnesium levels improved both short- and long-term memory.
Finally, another study conducted by Italian researching and published in Magnesium Research examined magnesium levels in patients with mild to moderate Alzheimer’s. They found that those with the lowest levels of magnesium had the poorest cognitive function.

 

5bestnurse business

10 Lessons I Learned as a Nurse in Business

 

 

1.Begin with the end in mind

No one knows what will happen. We can only guess, so you might argue, why focus on the end when you might be setting yourself up for disappointment. But, you got to have a goal to work towards. It is like a vision board; you are always visualizing your  goal.

2. It is neither a race, nor a marathon, but your life.

In life there are no shortcuts. If it sounds too good to be true, it probably is. You have heard those before, haven’t you? Do not expect it to easy or quick. I have been a registered nurse for over 20 years and from when I graduated, it took be a while to really know what I was doing. Twenty years later, I contemplated on starting a business, did not have a clue where to start.

I enrolled in Nutrition school to become a health coach. Back then in my circles, health coaching was a very new concept and people did not really know what I was talking about. After qualifying as a health coach, armed with my nursing degree, I thought I knew it all. I  had a long way to go.

In the last 3 years, I have gone through a lot. My business is still evolving, I am still learning. Health and wellness changes every single day. There are billions of articles of information out there and going through this maze is no easy task.

3. Be who you are.

There are a lot wellness practitioners out there who are very good at what they do and very successful. But they are not you. Establish your own brand, do things your own way. Be authentic.

4. You cannot keep up with the Jones’s

In fact don’t try to keep up with anybody, period. This is your life. You don’t know how the neighbors can afford that car, so don’t try to get it by getting into debt. Learn to get by with what you have got, and enjoy it.

5. You will get haters along the way, but, so?

Need I say more? Work hard and stay humble. Not everybody is in your corner.

6. It’s difficult to be a nurse, more so a nurse in business.

People admire hard work. Deliver on your promises.

7. Do something different everyday

I know what burnout feels like and doing the same thing everyday leads to burnout. you need to have something that makes you get out of bed everyday. As a work at home mother, some days it is very difficult to take a shower and be in work mode. You need to look for ideas that are outside the box. Come up with revolutionary ideas and try them out.

8. Do no forget what is important.

No matter how busy you get with your business, make sure to set aside time for family.  You may be able to set up a company, but you may never recoup a lost family. You can never enjoy your success without the support of your children and family as a whole.

Most of the time, the only thing on your mind is your business. You center many of your goals around it, and you spend a lot of time with it. You’re practically married to your business. Your passion for your business however, must not cloud your judgement of what is important.

9. Take care of yourself

You have one body, you have a family to take care of, therefore fill up your cup. Sleep, nutrition, and exercise should be part of your daily routine. Sufficient sleep, though different from person to person, is vital. Meditation has been proven to help alleviate stress.

10. Last, and especially not least, DON’T QUIT!

5bestnurse business

Welcome to my blog!

Hello,

Welcome to my blog and my first post. I hope you will enjoy what I have planned for you.

My aim is for us to work together, learn from each other, and get healthy together.

To your health,

Matsepo