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5 Tips for An Effective New Year’s Resolution

According to Marylie Gerson, psychology professor at the California Lutheran University, New Year’s resolutions kind of provide us with a much-needed reset button. “We get caught in the mire of our daily activities, going on autopilot, and we need to have something that marks a new beginning,” explained Gerson.

Resolutions give people that boost they need to pursue new goals or to start working on previously unachieved ones. What’s important, of course, is to have the proper mindset, stay determined, and to implement proven techniques so that you do not drift off your course.

Tip #1: Set Realistic Short-Term Goals

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In a VCStar article, Christy Teranishi Martinez, professor of psychology at CSU Channel Islands in Camarillo, said that for goals to work, they should be short-term, attainable, and realistic.

She reminded:

“Wake up in the morning and say, ‘What do I want to achieve today?’ or ‘What will I do to move forward in attaining my goals?’”

Tip #2: Be Specific

Being specific is, of course, essential to your goal.

As Gerson puts it:

“Be as specific as you can. What are you aiming for? And why do you want this? Then visualize what it is you hope to accomplish, and visualize seeing yourself in the future in the present.”

Tip #3: Share Your Goal With A Trusted Person

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Martinez also added that it is often helpful to share goals with a trusted individual – whether that spouse be a spouse, a sibling, or even a close friend.

“Once you tell somebody else, you’re more accountable for attaining those goals,” emphasized Martinez. “If you tell a family member or a friend that you’re going to lose 20 pounds and they can see the changes in you and see you getting healthier, they’re going to become your cheering squad.”

Tip #4: Track Your Progress And Reward Yourself

Martinez shared:

“Write in a journal to keep track of your accomplishments every day. It’s really important to see your progress and give yourself a small reward for attaining short-term goals. That reinforces behavior.”

Tip #5: Do Not Be Discouraged If You Fail

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It is likewise crucial that you do not get discouraged if you experience failure along the way. Gerson shared that what matters most is that you “figure out how to climb back up.”

She added: “There are steps that people can take to maximize the odds that they might be able to flow through and be successful.”


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Get Ready For The New Year: 25 Questions To Ask Yourself Before The Year Ends




Reflect Image

Every new year is filled with New Year’s resolutions and things that people want to change about their lives. Most of the time, they just create a resolution by envisioning the “perfect” version of themselves without even taking into consideration the things that they have gone through for the past year.

Neglecting this will only make it easier for you to fail your new year’s resolution. So what you have to do instead is to reflect on the past year, and create a resolution that is connected to what you have gone through and achieved during the year.

Here are some sample questions that you can answer to help you reflect:


Reflect 1

Start your reflection by thinking about the best things that happened this year.

  1. What is the best achievement you have?
  2. What are the skills that you have acquired?
  3. What is the one thing that you did this year that you won’t ever forget?
  4. What is the biggest step you made this year? In relationship, fitness, career, and personal.
  5. What are the achievements that made you closer to your ultimate long-term goal?


Reflect 2

After thinking about the best things that happened, move to the lessons and valuable information that you have learned this year.

  1. What is the biggest lesson you learned?
  2. What did you learn about yourself?
  3. What did you learn about others? Family, friends, colleagues, acquaintances, and strangers.
  4. What is the most painful lesson you learned?
  5. What lessons were you able to impart to someone?


Reflect 3

After that, reflect on the mistakes that you have done this year, and the ones that were done to you.

  1. What was the one thing you wish you never did?
  2. What was the biggest lie that you said this year?
  3. Did you hurt anybody this year?
  4. Were you hurt this year?
  5. What was the worst mistake that somebody did to you this year?

Moving forward

Reflect 4

After reflecting on the achievement, lessons, and mistakes you did, determine what you plan to do moving forward.

  1. What is your next career step? Personal, relationship, business?
  2. What is your fitness goal?
  3. What is the next skill that you will study for?
  4. What will you do about your mistakes?
  5. Will you be willing to forgive those who hurt you?

From the answers to the questions above, you can now form your New Year’s Resolution 2.0. The one that you are sure will be staying with you throughout the year.

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10 Best Foods and Drinks to Consume after Overeating this Holiday Season





With so many parties and reunions you attended over the holidays, you’re probably feeling full from all the eating and drinking you had. While excessive eating and drinking may seem inevitable these days, there are food and drinks that can take away feeling of discomfort, aid in digestion and relieve bloating.

Here are some food and drinks you can try, according to registered nutritionist Rob Hobson.


1. Papaya and Pineapple

Papaya and pineapple are tropical fruits that contain enzymes called papain (papaya) and bromeliad (pineapple) that digest proteins. Although evidence for its effectiveness needs further support, it is believed to be a healthy appetizer or dessert to eat with a heavy meal.

2. Dark green, leafy vegetables

The fiber content of green vegetables such kale or spinach aids with digestion. Moreover, they help increase bile flow through the liver, making it easy for the body to get rid of waste products.

3. Probiotics

A lack of good bacteria in your gut may lead to bloating. This is why it’s best to maintain a healthy gut by including probiotics such as live yoghurt which has beneficial strains of bacteria like Lactobacillus and Bifidobacteria.

4. Skimmed Milk

Drinking skimmed milk can prevent heartburn and reflux, which are common effects of excessive eating of high fat foods.

5. Beans and Pulses

Rich in soluble fiber, beans and pulses can prevent constipation, usually caused by rich foods and alcohol, and help improve gut transit. Keep in mind that beans and pulses are high-fiber foods that need to be consumed slowly to avoid bloating.

6. Golden Linseeds

Golden linseeds are high-fiber food that can combat symptoms of wind, bloating, constipation and diarrhea. You can add one tablespoon of golden linseeds to soups, stews, cereals, porridge, casseroles, yoghurts and desserts.

7. Oats

Packed with high level of soluble fiber, oats can help those suffering from acid reflux, wind bloating, constipation and diarrhea.

8. Ginger or Chamomile tea

Sipping ginger or chamomile tea between meals may prevent heartburn and reflux by soothing inflamed gastrointestinal tissues and decreasing oesophageal spasms.

9. Globe artichoke extract

Containing cynarin that encourages production of bile that improves digestion of dietary fats, globe artichoke extract can reduce symptoms of indigestion like nausea, wind and stomach pain.

10. Water

Don’t underestimate the power of water particularly if you have overindulged in alcohol, which can cause dehydration.

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LOOK: You Need to Stop Using These Everyday Items NOW





Some items inside your home may be doing more harm than good. Although most of these items are cheap and convenient to use, these items have a high cost through the damage they bring to our health and the environment.

Here are some common household items you need to stop using now.


1. Wooden Chopsticks

Did you know that about 4 million trees are cut down to come up with 57 billion pairs of wooden chopsticks that you dispose right after eating in Chinese or Japanese restaurants? In addition, these disposable utensils are treated with chemicals that actually cause respiratory disorders.

2. Plastic Bags

A whopping one trillion plastic bags, which cause clogs in landfills, breakdown in waterways and release toxic chemicals when burned, are disposed every year.

3. Disposable Razors

In order to produce disposable razors, you must produce steel and plastic in a carbon-intensive manner which harms the environment. That’s why it’s more environment-friendly to use straight and electric razors instead of buying disposable ones. In addition, about two billion razors are disposed in the US alone every year.

4. Disposable Batteries

Disposable batteries contain harmful elements like mercury, lead and cadmium which can cause pollution by leaking out into the soil and waterways. If incinerated, metals from the batteries become airborne, increasing health risks. Rather than purchasing disposable batteries, get rechargeable alternatives.

5. Wet Wipes

Popularly used on skin as well as household surfaces, wet wipes are non-biodegradable and contain plastic that blocks sewers. As a result, it often wash up in high amounts on beaches.

6. Hand soaps containing triclosan

Stay away from hand soaps that have triclosan content, as this controversial chemical has been linked to serious health conditions as well as cancer in mice. Extremely resilient, triclosan survives water treatment and has the potential to kill bacteria in the base of the food chain.

7. Plastic Tea Bags

Some tea drinkers prefer plastic tea bags as these apparently offer a higher quality brew. But unknown to them, these tea bags don’t decompose and allegedly release dangerous toxins.

8. Styrofoam

Included in most disposable packaging, styrofoam is a polystyrene-based material that is non-biodegradable and is difficult to recycle. This material is poisonous to small animals.

9. Coffee pods

Highly popular in US households, coffee pod machine are inexpensive sleek capsules that deliver gourmet quality coffee. But according for Nespresso CEO Jean-Paul Gaillard, coffee pods contribute to environmental disaster as they are difficult to recycle and often end up in landfill.

10. Toothpastes containing microbeads

Many toothpaste brands have been discovered to contain plastic microbeads, which is a leading contributor to plastics that enter the ocean every year, killing wildlife and marine environment. Aside from the fact that microbeads don’t biodegrade and are hard to be caught during clean up, they attract toxic chemicals as they travel.

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