FRANCA BLOG

Facts about fats – the good, the bad and the essential.

A lot of people shudder when they hear the word fat. However there are some fats that the body needs for optimum functioning. They are named essential fatty acids (EFAs). EFAs are basically required by all living cells in the body to function properly. Therefore a lack of these can lead to many of the ailments associated with today’s living, for instance dry skin, joint pains, brittle hair, weak nails, heart disease and even cancer. Indicators show that over the years our eating habits have changed dramatically, leaving many people now lacking in these vital nutrients and furthermore, modern foods processing leaves many foods deficient in these oils. So, if you want to eat your way to good health, your diet has to be improved to include these essential fatty acids. The good sources for these oils are oily fish like mackerel, sardine, salmon etc. Other sources are walnuts and some other nuts, rapeseed oil amongst others. These are the essential fats.

Saturated fats are solid at room temperature and are found in animal fats, such as meat and cheese. Too much can lead to high cholesterol levels, which has been lucked with heart disease. These are the bad fats.

Monounsaturated fats help to increase levels of good cholesterol in the body by removing bad cholesterol from the blood. Find them in nuts, peanut butter, avocado and olive oil.

Polyunsaturated fats are found in plant and fish and are usually liquid at room temperature unlike saturated fats they can’t be made in the body so we need to include them in our diet. These are the good fats.

They combine with oxygen and form free radicals that damage tissues and can put you at a higher risk for coronary heart disease and cancer, but some of these fats are necessary.

Omega 3s as are particularly important for reducing blood dotting and are found in polyunsaturated fats. When combined with a low intake of saturated fats they can actually help to decrease your risk of developing coronary heart disease, and can be found in oily fish.

Omega 6s are found primarily in vegetable oils, like sunflower seeds, sesame and safflower seed oil. These oils (like omega 3s) have the ability to regulate the delicate balance of lipoproteins and can reduce bad cholesterol and increase the good.

BE CAREFUL HOW YOU TALK TO YOURSELF.

We now know the typical sequence of anger starts with a ‘trigger’ usually a situation or a statement made by another person. Then comes a series of thoughts (perhaps, “what did I ever do to him?” or “why is he doing this to me?”) followed by a belief about those thoughts (“This is so unfair”) and finally the feeling of hurt and betrayal that accompanies those beliefs.

After all the thinking or ‘self-talk’ as therapists call it- comes the behaviour, either over actions like shouting, blowing up, hitting or breaking objects, or inward actions like sulking and brooding.

Workplace studies have shown that in many cases anger is in fact a secondary emotion. It is triggered by some other unpleasant feeling which comes first, but is hard to identify because the anger arises so quickly.

Consultants have found that the most common of these triggers are hurt, fear, powerlessness, a sense of betrayal, jealousy and frustration.

Exercise yourself to good health and fitness.

If you’re considering putting an exercise program together, it’s perfectly normal to have a lot of questions swimming around in your head. What’s the best activity to participate in? How do I get the most out of exercising? How long should exercise?

Often, the hardest part of getting into shape is taking the first step. Here are some simple steps to help you begin your Journey.

Think F.I.T.

To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level.

Frequency: How often you exercise. For beginners, consider starting with 2-3 sessions per week.

Intensity: How hard you exercise. For example, the pace you walk or run, the amount of weight you lift, or your heart rate count.

Time: How long you perform an activity. ‘Time” can also refer to the number of sets or repetitions you perform in weight training.

International day for women and girls in Science.

Today we celebrate International day for women and girls in science 2021.It is a known fact the the STEM (Science, Technology, Engineering and Mathematics) field still need more women to show keen interest in it. It is also worthy to note that so many girls still shy away from studying science course or science oriented course such as Engineering.

Thus it is proper to continue to encourage girls to pick a career in STEM field. Research shows that STEM field pays significantly higher and therefore girls should take advantage of the times we are living in to pursue careers in the STEM field. Girls from a young age should be encouraged to like subjects like mathematics.

They should also be made aware that it is cool or trendy to be in STEM field. Furthermore the concept of beauty and brains should be imbibed that is to say that you can be beautiful and brainy at the same time.

At this juncture I wish all women and girls a Happy International day for women and girls in science.

Replenish and pamper yourself in a great way.

  1. Celebrate the present and accept that change is normal part of life. Be happy and thank God for what you have.
  2. Let God take care of all your problems, and lift the burden off your heart
  3. Volunteer your time in service to others, especially those in need, the poor and the sick.
  4. Understand that you cannot control your family members. Spend quality time with your family during holidays such as Christmas, New Year, Sala etc.
  5. Eat and drink healthfully. Too much alcohol or the wrong kind of food can lead to nutritional imbalance leading to decreased energy and more stress.
  6. To relieve financial stress know your spending limit and stick to it.
  7. Try to find and enjoy free activities, example, join the church carol or a friend’s dinner/birthday party. You don’t have to spend money or stress out to have fun.

N/B: Treat and pamper yourself in a special way

N/B: Celebrate the present

Spend time with people who care about you and your well-being.

  • Form the habit of helping your friends when they are in trouble financially or otherwise.
  • Contact someone with whom you have lost touch. Rekindle that friendship and make it a priority to speak with someone you have missed lately.
    • Treat and pamper yourself in a special way.
    • Regular and mild exercise is essential.

Winners never quit and quitters never win.

Winners never quit and quitters never win

Failure and success are two sides of the coin – the will to try

If at first you don’t succeed try, try again. If you are a true entrepreneur you should not know the meaning of the word “Failure”. Real entrepreneurs look at failure as just another obstacle in their path to success. In fact, many people believe that you must fail’ before you can truly achieve monumental success.

A great example is Thomas Edison the great inventor of electric bulb. Thomas tried and failed more than one thousand times before his invention. Henry Ford encountered several failures as a great automobile genius of our time. Albert Einstein failed over one million times in his laboratory experiments.

Exercise yourself to good health.

It is difficult for most of us to be active enough these days. In earlier generations, physical exercise was a part of normal everyday life.

Now for many of us it is all too easy to jump in a car rather than walk or we simply seem to be just too busy to exercise.

Health experts advise that regular exercise such as brisk walk or some sort of mild indoor activities can improve our health and keep the Doctor away.

So what are the benefits of being more active?

  • More energy
  • More stamina
  • More happiness
  • A lower risk of heart disease, diabetes and stroke
  • Reduced risk of cancer of the bowel
  • Greater self confidence
  • Relief from stress and depression
  • A better shape and appearance
  • Stronger muscles
  • A lower risk of osteoporosis (thinning of bones)
  • Lower blood pressure
  • A higher level of the ‘good cholesterol’ (HDL Cholesterol)

In fact, moderate exercise such as tennis, dancing, squash, golf or a brisk walk for 30 minutes, five days a week, can reduce your chances of developing coronary heart disease.

If you are unlucky enough to have a heart attack, if you have kept yourself fit you are twice as likely to survive. Look after your health now to enjoy life longer.

Drink up for life.

Are you dehydrated? So how much is enough? About six to eight glasses of water a day, according to the the British Dietetic Association and more in hot weather or after exercise. Less than that and you can become dehydrated, a condition that can lead to dizziness, fatigue, headaches and constipation. Dehydration can also affect the ability to concentrate: remember the brain is about 78% water, after all.

People who have adequate intake of water say they feel fresher and have fewer headaches.

The symptoms of dehydration can be hard to spot, but the most common signs include:

  • Thirst – fatigue/lethargy
  • Very dark yellow urine
  • Poor concentration
  • Dizziness
  • Headaches
  • Dry skin
  • Constipation.
  • Irritability

Tips to organizing your life.

No matter what business you’re in. keeping things in order is key to your professional – and personal – success.

Time is money. You have probably heard this saying thousands of times. Yet, like most of us, you are most likely still wasting a lot of valuable time because you are unorganized. To be successful in today’s business climate you must be as organized as possible. As more and more companies cut workers, there are less and less secretaries, personal assistants and other administrative workers who usually are responsible for keeping you and your company organized. Now, it is up to you to get and stay organized in order to increase your productivity and efficiency.

GOODLIFE Tips to helping you organize your business

• Determine your goals before you start anything, determine its goal. If you don’t know where you’re going, how will you ever know when you get there? Set mini- goals and reward yourself for successes.

Don’t rely on your memory alone: You run the risk of letting tasks fall through the cracks. The best way to never forget an appointment, or a deadline is to write everything down.

• Consolidate similar activities: Instead of starting and stopping at different levels of activity, you’ll save time by making all of your outgoing telephone calls together, taking care of all your errands at once, etc.

• Use one calendar: The biggest mistake people make when using planning calendars is to keep more than one calendar/dairy. Keep personal, professional and family items on one calendar. It will help to eliminate scheduling conflicts. Remember the man who wears two watches, never knows the correct time.’

• Set time limits: Say ‘You’ve got only 10 minutes to talk.” Outline your calls, Say, ‘I’d like to discuss these 2 possible solutions to problem A…’

Make time for yourself: Make at least one screened appointment with yourself each day. Screened time is quiet, uninterrupted time allowing you to concentrate on a project or catch up on your reading.

Make the most of idle time: Catch up on your reading while you wait for appointments. Audio cassettes of an educational or motivational nature are a great way to make use of you time while driving to work.

Determine your best time for tasks: Use your most productive time to do your most productive work. Alert in the morning? Afternoon? Tackle your most difficult, important work during the time of day when you’re at your best and you’re most likely to complete it.

Keep receipts together: Keep an envelope in your purse or wallet to hold receipts that you may need for expense records or tax purposes. When you get back to the office, put the receipts in predesignated envelopes (business meals, fuel, rental expenses and so on), then keep all the envelopes in a larger expanding file or box.

Getting organised is more than just being neat and tidy. If you follow the tips and techniques provided your productivity, efficiency and profits will go up. More importantly your quality of life will improve as well.