by admin | May 31, 2022 | General, Mind
The Power Of Introspection And Why We Need To Know Ourselves
Who Am I? And Other Questions We Tend To Avoid Most of us automatically assume we know ourselves. Our experiences tied together with our memories, perceived tastes, fears, and hopes form our ego and our idea of ourselves.
Still, most people have sides of them that remain unexplored given the tendency of humans to avoid deep thought and thorough honesty with themselves. Unfortunately, we are the person we lie to the most sometimes.
For example, aside from generic job interview questions most people simply don’t have a good overview of their shortcomings. Because let’s be honest, no one wants to think about what they’re not good at. However, questions like ‘’What am I bad at?’’ or ‘’What am I good at?’’ can serve as a foundation for your self-development journey.
Questions like these don’t arise automatically or out of the blue. We need to set the scene for these questions to be examined in a truthful and honest way. And setting the scene for this kind of self-analysis employs a not-so-secret technique that is becoming increasingly rare and avoided, and that technique implies being alone with yourself.
Solitude And Its Benefits
Without great solitude, no serious work is possible.
—Pablo Picasso
Living in the age of informational abundance and the internet, being alone is hard to come by. After all, all your friends are there simply a click away on this little magic rectangle you keep in your pocket, called a phone. However, studies seem to show that voluntary solitude has been linked to a great number of benefits like lowered depressive symptoms, well-being, and greater life satisfaction.
Even throughout time and across different cultural segments, detaching oneself from the business of daily life and practicing voluntary solitude most often in nature has been shown to be a common form of anxiety relief and a tool one uses to get to know themselves better.
Ancient and not-so-ancient writings show that being alone facilitates inspiration and insight and serves to erase the never-ending inner chatter most of us have. Once all those voices that delegate your daily life have been muffled, then you can begin to look inside yourself and find answers and guidance coming from the best of all places, your gut.
Confidence Comes With Knowing Yourself
Confidence comes with being able to spend time alone voluntarily and having a good time doing it. Spend enough time alone, and you’ll find that you’re the most reliable person you know. You’re available to yourself 24/7 from the day you are born to the day you die.
Can you then think of a more trustworthy person than yourself? Once you start trusting yourself, you inadvertently begin building greater levels of confidence. The real type of confidence that’s gifted only to those who spend enough time getting to know themselves and their abilities.
Confidence can rarely be faked, and on the accounts that it can, it’s hardly sustainable. And let’s be honest here – When you know it’s something that will serve you for the rest of your days, what’s the point of faking it, rather than building it from the ground up?
Knowing Yourself Is A Journey With No End
Human desires are like the horizon – you’re walking towards it but never getting any closer. The same goes for the desire to know and improve yourself. You may need to re-examine your shortcomings and your strengths once in a while. Maybe you’ve improved on one point but weakened another.
This isn’t necessarily bad. It only serves to show that you’re indeed further on your journey and making progress. There is one thing to remember on this journey to knowing yourself – one never arrives. Because personal development is a never-ending journey that lasts a life time.
Final Thoughts
We all have the power to change our lives and do amazing things. But we need to be honest with ourselves first in order for that to happen. Introspection is a powerful tool, but it can also feel like an unnecessary burden when you’re trying to get through your day. The key is finding the balance between introspection and action so that you can make changes without feeling overwhelmed by self-reflection. It takes time, practice, and effort, but though that’s the case, you should remember that even small steps build momentum over time.
by admin | May 31, 2022 | General
The Power Of Word Of Mouth
Word of mouth marketing is a term that many of us have heard before. Not surprising because word-of-mouth marketing has been around for as long as businesses have existed.
Social media has taken over the modern business environment and now many companies are trying to gain as many likes and followers as possible to whom they can later market to.
But here’s the thing!
Having 100 loyal and quality clients could prove to be more profitable than having 10,000 followers who are only interested in getting deals and winning gifts. And that is what word of mouth marketing does for your business -provides quality customers.
But what exactly is word of mouth?
Understanding word of mouth marketing
Imagine you were out shopping and decided to check out a store. When you stepped into the shop, the customer representative received you with a smile and proceeded to show you around the shop.
You then found a great product which after using it, found that it worked perfectly and exceeded your expectations. Chances are high that you would tell your friends and advice and ask them to try out the product. If they also liked it, they would share it with their friends.
This is word-of-mouth marketing and is simply the best marketing there is.
Why you might ask?
Well, because people trust the recommendations of their friends and loved ones more than any commercial or ad.
Why word of mouth marketing is important
The first reason why your business should use word of mouth is that people trust those closest to them and are more likely to act on their recommendations. It is the most effective type of marketing. Moreover, it is unlikely that word-of-mouth marketing will end after a single interaction. It starts with one person who tells two or more people who in turn continue telling other people.
Now that you understand the importance of word of mouth, how do you use it in your business?
How to leverage word of mouth
Word of mouth marketing is all about connecting with your customers and less about “collecting” as many of them as you can.
Here’s how.
Make something interesting
If you make something average that doesn’t spur the customer’s interest, they are not going to see the need to share. Only interesting content or products are worth sharing. But how do you make something interesting?
You can start by doing market research and finding out which products are on the market. Then brainstorm with your team and find something you can create that will wow the market while also providing solutions.
Provide value
People will only share a product, experience, or service if it offers value. Think about it for a second! Would you share that time you experienced a mediocre service at a restaurant or would you share your best experiences? Chances are it’s the latter. So whenever you offer a product or service always make sure it provides value to your customers.
Arouse emotion
For something to be unforgettable and worth sharing, it should arouse certain positive emotions in the customer.
People are less likely to share something basic or average. Instead, they share something out of the ordinary that sparks a high level of emotions in them.
Final thoughts
Word of mouth marketing has the highest success rate of any type of marketing. This is why your business should leverage on it if it hasn’t done so already. Remember, to succeed at WOMM, you need to create something worth mentioning, offers value, and arouses positive emotions in your customers. Get those things right and you are golden!
by admin | May 31, 2022 | General, Life
The Solo Journey: What Is It And Why Do It?
What Is The Solo Journey?
Most of us like to travel. Travel can take many forms, from a weekend trip to a whole year of vagabonding and hitchhiking. A lot of the time, however, we travel with a companion, friends, or family.
After all, the saying goes:
‘’If you want to go fast, go alone. If you want to go far, go together.’’
However, there are a number of reasons you might want to consider traveling alone.
Silence And Solitude
Our lives are filled with noise and stimuli. From the morning commute to talking with co-workers, friends, and family. Rarely do we have moments of silence and solitude. It’s exactly in those moments, however, that we have the opportunity to slow down and reflect.
Traveling alone in the wilderness has a rich history in ancient traditions in which people sought self-knowledge, healing, and spiritual insights. The truth is that most likely, humans did not evolve to sit in traffic or live in megapolis cities.
We use the same bodies and minds our ancestors used to hunt and gather in the wild. Experiencing a retreat in nature by yourself can have immense benefits on our mental well-being. Let’s explore some of the key benefits of traveling alone.
Learning To Deal With Loneliness
There’s a negative reputation that comes with loneliness. We’re social creatures, and we need human interaction in order to survive and to thrive. However, we discover that occasional voluntary periods of loneliness can calm your mind and untangle the web in your head. Even going on a long walk in a park can be an interesting journey into self-exploration.
Once you’re disconnected from your daily routine, you’ll find the overwhelming feeling of calmness and concentration. Finally, you have some time to escape the noise and understand your own rhythms, dreams, and fears. Loneliness and solitude give you the ability to come face to face with your own insufficiencies and confront them when there are no distractions around you.
Detaching Yourself From Technology
Like most of us, you probably spend a large amount of time sorting emails, scrolling in social media, and chatting with friends. We’re spending most of our time online rather than experiencing the world around us. The average US adult spends 3 hours and 43 minutes on their mobile devices.
If you think about it, most of us have a tendency to get lost while scrolling or surfing the web. Websites and tech companies analyze our activity in order and try to provide us with customized lists of content they know we’ll want to indulge in.
We’re at the point where there is more content to consume than we have time. Traveling alone and in nature forces us to reset. It makes us remember how we don’t need to be constantly engaged in consuming. It shows us that sometimes it’s ok to be bored and that we don’t need to always be satiated to the fullest. If you’ve ever been on a hike, you’ll know that just a piece of bread has the ability to taste ten times better than any five-star Michelin restaurant.
Sometimes, happiness hides in removing, not adding things.
Final Thoughts
It’s undisputed that nature has healing powers. Seaside’s, forests, mountains, or fields, no matter the landscape, the magic qualities of being one with nature are abundant everywhere. Harnessing them and choosing to occasionally detach ourselves from our daily hustles can bring a lot of benefits to our well-being.
If you decide to give solo wilderness travel a try, remember to be well prepared and do your research. The best thing you can do is to start small. Don’t overextend yourself with a month-long mountain climb. Go to the nearest park or forest in your local community.
Once you start gaining experience, you’ll find that the benefits will soon follow. Deprivation doesn’t always have to be negative. Abstaining from technology and the busyness of our interconnected world will bring your body and mind back and give it a gentle feeling of nostalgia for times long lost. When humans used to sleep under the open night sky and were one with nature. So, if you’re feeling depressed, distracted, or anxious.
Give nature a try.
by admin | May 30, 2022 | General, Health
Ramadan Tips | Part 1 – Foods To Eat During Ramadan
The holy month of Ramadan is a 4-week period, during which Muslims fast, avoid certain foods, abstain from pleasures, and pray more often. Ramadan is a time of spiritual reflection and one of the main goals of it is to become closer to God.
However, due to the exclusion of certain foods, it is recommended that you pay a bit more attention to the nutritional side of Ramadan, especially if you are an active trainee. In this article, we’ll give you a list of the foods you should focus on during the holy month.
The Change Of Habits
One of the things about Ramadan that we need to pay more attention to, is that it MASSIVELY shifts your eating frequency & pattern. During the holy month, Muslims consume food ONLY before dawn (called “Suhoor”) & after sunset (Called “Iftar”). This leaves a big window of fasting time, meaning that your morning & evening meals should be abundant in nutrients, to keep you energized and satiated for the entire duration of your fast.
Suhoor Foods
If you want to have energy for all your physical and mental activities between Suhoor & Iftar, you MUST make sure that your first meal is dense in nutrients.
Furthermore, you should choose food sources that are not too dry, but rather ones that will keep you hydrated, as well as drink plenty of water during meals. The latter is important because as per the Islamic rules of fasting, no food or drink can be consumed during your fast.
And so, each Suhoor meal has to :
- Keep you satiated
- Keep you energized
- Keep you hydrated
- Provide micronutrients
Here are our best picks for Suhoor foods:
- Eggs
If you’re fasting for 12 hours, you MUST make sure to have high protein & high dietary fat foods in your diet, since this is what will keep you satiated for the most part. Eggs are one of the best foods you can have during the holy month, simply because they provide plenty of quality protein, fats, and micronutrients.
The best thing? Eggs can be boiled, scrambled, and even made into an omelet – Whatever your taste buds like!
- Starchy vegetables, fruits & Oats
To further boost the satiating index of your suhoor meals, you can include food products that are abundant in dietary fiber & quality carbohydrates. Dietary fiber is not really absorbed by the body, but it slows down digestion, thus granting a gradual increase of energy & a full stomach for longer.
The best picks here are starchy vegetables like carrots and potatoes, along with fruits and oats.
- Micronutrient-rich products
Now, especially when Ramadan falls in the warmer months, it is very important to consume food products that have decent amounts of vitamins and minerals in them. This is important because, during warmer months, you sweat a lot during the day, thus excreting water & micronutrients that your body needs.
The best food products you can have during suhoor, which will give you those micronutrients, are foods like milk, yogurt, as well as fruits, and veggies.
Iftar Foods
Alright, it’s been roughly 12-14 hours since your last meal and it is now time to break the fast with a post-sunset meal! As important as Suhoor is, it’s just 50% of the whole thing, as iftar nutrition too, requires more of your attention. One of the key considerations is to break your fast with a balanced plate, which will still allow you to meet all the body’s needs for essential nutrients and compensate for any elements you may have lost during the fasting period.
It is also recommended that you start off with the lighter foods on your plate, to wake up your digestive system and signal it that it’s time for a large meal!
Here are our best picks for your iftar meals:
- Halal meats
After a prolonged period of fasting, your body will LOVE a solid amount of high-protein food. Halal meats can be consumed during iftar, as they will give your body plenty of essential protein, fats, as well as certain micronutrients like iron.
This, in turn, will keep you full and satiated and won’t leave your stomach to screech in the time before you fall asleep. TIP: Try to break your fast with a healthy drink and eat some fruits before eating any meat.
- Fruits & Vegetables
As we already mentioned, fasting, and especially fasting during the warmer months, may lead to the excretion of certain essential vitamins and minerals. This is why, even at iftar, it is important to consume vitamin & mineral-rich foods, such as fruits and vegetables. You can (and should) assemble two plates of leafy and starchy vegetables, along with fruits like bananas, citrus fruits, dates, and raisins.
- Nuts
If you tend to be someone who’s hungry all the time, then perhaps the best way to deal with this is to consume nuts! Nuts are low in volume, high in calories, and rich in dietary fats, along with certain micronutrients. Still feeling hungry after a bowl of meat, vegetables, and some fruits? Eat a handful of nuts!
Take-Home Message
For the most part, Ramadan is a time during which one must be more focused on one connection with God, as well as their own spiritual path. Though this is a time when any physical pleasure should be avoided and reflected upon, you still have to give your body the nutrients it needs, to sustain healthy functioning.
Ultimately, because you will be fasting for the most part, you must focus on a couple of things:
- Eating protein & fat-rich foods to keep you satiated
- Eating vitamin and mineral-rich foods to optimize physiological function
- Drinking plenty of fluids
By taking care of all 3 aspects, you will be able to have enough energy for the entire day, without having to think too much about food, during your fast. Now, it is important to know what to eat during Ramadan, but one of the most important things is to know what to AVOID.
In the second part of the Ramadan article series, we’ll give you insight on some of the WORST food/drink choices you can make during Ramadan.
See you there!
by admin | May 30, 2022 | Health, General
Salt How Much Is Too Much?
Besides carbohydrates, salt has been one of the nutrients in food that has taken a big punch to the face, being often demonized. And though excessive consumption of salt can lead to unwanted side effects, facts remain facts – Salt is a VERY important micronutrient for the body. As a matter of fact, salt provides sodium, which is tightly regulated in the body, meaning that if you have too little, you won’t excrete as much and vice versa – if you have too much, you will excrete more.
In this short article, we’ll tell you more about salt, its functions, roles and recommended daily intake.
What Is Salt?
Salt is essentially made up of sodium & chloride, which are both essential microelements for the body that serve a variety of functions. Salt can be found in certain foods but is widely available in the form of crystals, which is in fact, the main reason why some people over consume it.
What Are The Functions Of Salt?
The main contents of salt (sodium & chloride) both play roles in many of the vital functions of the human body.
Those functions include but are not limited to:
- Carrying nerve impulses
- Muscle contraction
- Fluid balance
One fun fact is that chloride molecules help the body maintain the alkaline-acidic balance, thus helping sodium serve all of its functions properly.
What Is The Daily Recommended Intake?
Now, the good part is that the body has learned how to be efficient with its micronutrients, throughout the millions of years of evolution. Therefore, the body’s sodium needs are not sky high as one may think – those vary from 2 to 4 grams of salt per day. For kids under the age of 10, as well as adults above the age of 65, the daily needs may drop even further.
According to the world health organization, the upper limit for salt intake is around 5 grams, which is equal to about one teaspoon.
Side Effects Of Excessive Salt Consumption
With excessive sodium consumption, it is possible that the kidneys will not be able to excrete the excess amount and thus, levels of sodium in the blood rise. Sodium then binds with water and the total blood volume is increased, leading to an increase in blood pressure. If sustained, high blood pressure can have a lot of consequences for your health, including but not limited to:
- Insult
- Aneurysm
- Worsened kidney function
- Kidney stones
- Cardiovascular problems
Which Foods Contain Salt?
As we mentioned, there are many foods that contain a lot of salt, but those are mostly processed/canned foods.
Such are:
- Canned fish/meats
- Pickles
- Chips
- Instant foods
- Soy sauce
Most natural foods however, such as grass-fed beef, have a naturally low sodium content, putting them in the category of the safest foods to consume. These are the products you should focus on in your nutrition plan, while avoiding any highly processed foods as the ones mentioned above, for the most part.
Take Home Message
To wrap this up, let us tell you this – Salt is not the enemy. Carbs are not the enemy. Fats are not the enemy. The REAL enemy is the lack of balance and the lack of knowledge about what the body actually needs. Salt in and of itself is an ESSENTIAL nutrient, without which you will not function optimally, both physically and mentally.
For this reason, your best bet is to test for yourself and see which amount of salt daily is most suitable for your own activity levels. Some people may feel just fine at 2 grams, while others may need to go up to even 5-6 grams (i.e people who move and sweat a lot). For this reason, you should take all this information with a grain of salt and test for yourself!
Stay safe.
by admin | May 30, 2022 | Health, General
Self Mercy Vs Laziness – What’s the Difference
Many times, we get so occupied with work and responsibilities that we forget to take care of ourselves. When this happens, we attempt to find the time to cool off and pamper ourselves, which is where the concept of “self-mercy” comes in. However, some people believe this to just be used to justify laziness… For example, taking the weekend off work to binge your favorite Netflix movies as a form of self-love.
While this may be the case, oftentimes it is an excuse to procrastinate and be lazy. Though the line between self-mercy and laziness is thin, they are different concepts. Self-mercy is a necessity and should not be confused with laziness, so let us dive further into this.
What is Self-Mercy?
Self-mercy is taking care of oneself and showing yourself appreciation and compassion. It is the process of holding yourself in high regard and prioritizing your happiness and well-being. This is not about gratification as in laziness, rather it motivates you to maintain practices that are beneficial for your physical and mental wellbeing.
It is the perfect way to ease stress and stay productive.
How to Practice Self-Mercy
There is no standard rule for this, it all boils down to preferences and that which brings out your best. Do those things that spark your creativity, improve your mood and enhance your growth.
Here are some simple steps for you.
1. Identify Your Goals
Outline what you intend to achieve, as this will influence your ability to properly integrate self-mercy. Divide these goals into long-term and short-term and brainstorm activities that can move you towards them.
2. Make it a Habit
To become accustomed to self-mercy and make it effective, turn it into a habit. Incorporate it into your daily and weekly routine, and soon enough it becomes a part of you. Pace yourself and start small so you don’t get overwhelmed.
3. Pay Attention to Your Mind
Tune out all forms of distractions and listen to your body, it will inform you when it’s time for resting and pampering. (This is the purest form of self-mercy)
4. Remove Obstacles
You probably shy away from self-love because you believe it is exhausting. Understand that you deserve every form of kindness and find ways to make the process easier for yourself. You could find an accountability partner to help with this.
What is Laziness?
As stated earlier, it is easy to confuse laziness with self-mercy. Whereas self-mercy is a means to recharge for increased productivity, laziness is the act of avoiding tasks that you should be doing. It reduces motivation and hinders us from reaching our goals. If you still can’t differentiate the two, here are the signs of laziness.
1. Procrastination
When you procrastinate, you constantly put off priorities and focus on less important and non-beneficial tasks. This is a challenge faced by many people, and they waste time on unproductive things that prevent them from accomplishing their goals. A lack of self-discipline is one of the major causes of procrastination.
2. You Feel Guilty
Practice will make you know the difference between taking needed time off to recharge, and avoiding important tasks because you were not in the mood. The latter is laziness and will leave you with a sense of guilt because you wasted the time meant for more important activities, the time you will never get back. To avoid this, plan your self-mercy activities.
3. Feeling Fatigued
Doing nothing at all is a sign of laziness, you do not exercise, read, or do any other activity that can contribute to your growth. Instead, you stay indoors all day ignoring your assignments and things that do add value. It is easy to cross the line from just the appropriate amount of self-mercy time to getting fatigued from taking too much time off due to laziness.
Conclusion
Self-mercy is the innate ability to recognize the right moments to take a rest and recharge your batteries. Nevertheless, that does not mean completely relaxing and not doing anything productive, but rather, opening up time for active recovery. Self-mercy can be a challenge at first and may lead you to become lazy without you even realizing it, but once you’ve established a clear border between the two, your self-mercy will allow you to perform better mentally and physically.
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