Over the last couple of years of intentionally trying to improve my diet, one simple habit stands out as the easiest and possibly the most effective change I made. A daily dose of banana.
A banana gives an instant, sustained and substantial boost of energy. Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber.
There is no question that bananas give us a great energy boost, that’s why they are popular with athletes.
But bananas also help protect us from several illnesses. Blood pressure, anemia, constipation, nerves, and ulcers are all often eased by eating a banana.
According to a recent survey undertaken by MIND, those suffering from depression felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
The old saying, ‘an apple a day keeps the doctor away’ should be updated to a banana a day.
I prefer mine when they are nice and ripe, with a few brown dots on the skin. I have one chopped into my porridge every morning for breakfast, with a spoonful of honey.
I also use them in my fruit smoothie recipe.
Go on. Have a banana!
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We all want to be a ‘valid person’. But most of us have some little (or large) secret insecurities. These can make us nervous about being ourselves. So there is a human tendency to seek validation from others. Comedians seek laughter. Actors seek applause. Craftsmen seek appreciation. And so on.
I think for most of us this seeking of validation starts when we are small. Do we fit in? Are we popular? Or are we on the edge of the crowd? Are we sometimes shunned?
I remember when I was at primary school and we’d have a medical check. When they did the hearing test I tried really hard to hear the quietest sounds. I was always hoping the nurse would say, ‘You have incredible hearing. I think you’re unique.’ I hope she’d tell others and officials would come and visit me at school and say, ‘Your hearing ability is so amazing, the Prime Minister wants to meet you.’
Needless to say that never happened.
But seeking validation can be very dangerous. Sometimes we give the power of validation to the wrong person – the overbearing parent, the judgemental friend, the unsupportive spouse.
And that’s what we need to understand – we hold the power of our own validation and we choose who to give it to. Be careful.
Many men suffer because they gave the power of validation to their father but he never validated them, never said well done.
In Paul Merton’s autobiography he tells how he sought his Father’s approval but it never came… until his Father was dying. At the last moment in the hospital he tells him how proud he has been of him. After his death, when the family are clearing his Father’s house, they find a scrapbook with every newspaper article about Paul Merton. His Father had been a secret admirer all along.
Many men and women give the power of validation to one parent or other and sometimes the approval never comes.
In some ways we are all seeking a mini-validation by getting the thumbs up ‘like’ on Facebook, or the favourite star – or even better a RT – on Twitter. I’m hoping for a few on this article! But if not, I’m not bothered.
I sometimes get people giving me the benefit of their opinion on my life or work. Here’s a news flash for them all – I haven’t given you the power to validate or invalidate me.
I choose to let history / God / the Universe validate me or not.
The group of people that irritates me the most is those who think they are something special when they’re just like the rest of us. They assume that their opinion is of more value than mine. They spout their opinion as though it was an inarguable fact, when it is just an opinion.
People told me I couldn’t go to the Third-World to help the poor. People told me I couldn’t write a book. They told me I couldn’t start a Charity, or buy my own house.
So I did.
Be careful of those who try to hold you back. They may be trying to keep you down in order to lift themselves up.
You have the power to validate yourself.
While it is always helpful to have a few wise counsellors around you, you need to be true to yourself.
We are all looking for someone to believe in us but be very careful about letting others validate you, because one day they may decide to invalidate you.
You are unique.
Go and be amazing today!
When I read this tragic story I realised caffeine is a much more dangerous drug than we realise.
‘My heart just hit the floor’: A mother’s pain after her son died from drinking FOUR energy drinks daily… as a doctor warns no more than two caffeinated beverages per day
The 35-year-old truck driver had suffered a massive heart attack and died from caffeine toxicity
A mother is determined that no one else will have to endure the pain of their child dying from consuming too many energy drinks.
Shani Clarke’s son, Michael, used to drink at least four 500ml cans of Mother a day – as well as four to five cups of coffee before he was found slumped behind the wheel of the 11 tonne truck on the side of the road in Perth on January 30 this year.
The 35-year-old truck driver had suffered a massive heart attack and died from caffeine toxicity.
by Leesa Smith For Daily Mail Australia – 3 September 2014.
Most of my life I have been a chain coffee drinker. I needed a shot first thing to get the day started, another to get to work, and throughout the morning to keep me focussed… Or so I thought.
In my mid-thirties I began suffering from chest pains. It felt like I was having a heart attack. I went to the doctor. His first question was ‘How much coffee do you drink?’ When I told him he said that was almost certainly the problem. I cut back on the caffeine, and guess what? The chest pains stopped immediately.
As life went on the caffeine consumption increased a little. But I could feel myself starting to get irritable and tetchy by mid-afternoon.
Caffeine is a strong addictive drug. It is the fact that we are addicted to it that makes us think we ‘have to have it.’
Caffeine is in coffee but it’s also in tea – lots of teas not just ‘normal’ tea. It’s also in cola drinks and most energy drinks.
It might come as a surprise that caffeine is not just an addictive drug, it’s also a model drug of dependence
Caffeine is produced by more than seventy-five plants, which use it as a pesticide. That’s right – a pesticide! When we consume caffeine, our body thinks that some kind of emergency is happening. It floods itself with dopamine, epinephrine, cortisol, and acetylcholine. That’s what gives us that feeling of stimulation and being wide-awake and alert. But the human body is not designed to live at that intense state of emergency alertness for long periods of time, let alone every day.
It takes about 24 – 36 hours to come off this drug so, if you are a daily consumer, prepare for a serious pounding headache for a whole day.
Once you are off the drug, you’ll feel a lot calmer, happier and less irritable.
I quit caffeine on 16th October 2014 and I’m not planning to go back. I no longer wake up with caffeine cravings. I still meet friends in coffee shops and cafes but only if they serve decaf, which most of them do.
If you want a slow release, safe energy drink, try my smoothie recipe. A pint of that should see you right for the day, with no health risks and lots of health benefits!
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We all feel angry sometimes. That’s part of being human. Feeling angry isn’t a sin. However, we need to be cautious if it happens frequently. If we have made anger a lifestyle, we are in real danger.
I’ll hold my hands up – I’ve been angry for a long time about the death of my son. It was no one’s fault. It was just a serious health issue he was born with. Those who tried to help did miracles. For the three years he was with us, we are very thankful. But small children should not die. That is just wrong.
I was never sure what to do with those feelings of frustration and hurt. For the most part I tried to block them out. I can think of times when I felt really angry about things that really didn’t matter. I’m sure I was projecting my frustration and anger onto those petty situations.
The word ‘anger’ is one letter removed from ‘danger’ If you fly into a rage, you can be sure of a bad landing. When our emotions are out of control, so is our life. Anger makes our mouth work faster than our mind. We end up saying and doing things we will regret later.
Anger is like a theatre curtain ready to part for the first act of the play. Behind the curtain stand all our lonely feelings – the actors ready to perform – guilt projection, discontentment, discouragement, abandonment, despair, unending feelings of inadequacy. Anger is the curtain that hides all these feelings from the outside world.
It’s easier to be angry than to deal with the real feelings because then people won’t see how much you’re really hurting because anger keeps people away.
Getting into a rage doesn’t make us ‘big’ or clever. In fact, the opposite is true.
Anger and rage are really unpleasant for those around you. If you are just an angry person, who takes things out on your family and those around you instead of dealing with the real issue, you will soon be without friends and your family will look for ways to avoid you.
Anger never accomplishes what you want it to.
In addition to all of that, anger is actually dangerous for your physical health.
Emotional stress and anger trigger the release of stress hormone cortisol in the body. Small releases of cortisol can give the body a quick burst of energy.
However, higher and more prolonged increases can cause lots of negative effects.
Cortisol is public health enemy number one. Scientists have known for years that elevated cortisol levels interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease. The list goes on and on.
Anger does kill. A study in the journal ‘Circulation’ finds that those who explode with anger are at a greater risk of strokes and sudden death.
Chronic stress and elevated cortisol levels also increase risk for depression, mental illness, and lower life expectancy.
So what can we do?
If we don’t deal with the cause of our anger, we end up projecting that anger onto other people and situations.
After years of feeling overwhelmed by past hurts I think I have somehow come to terms with my grief and anger. Life is a bit poo sometimes. That’s just how it is. Time to move on.
Better to make some new happy memories with those we still have than waste our life with rage.
We do have a choice. We don’t have to be angry. We can change.
What is the root of your biggest frustration? Does it come out as anger to those around you sometimes?
If so, what are you going to do about it?
Whatever you do, do something! Don’t let anger become a lifestyle!
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A quick glance at nature now and then will tell us that living things are always growing and changing. The world changes. Society changes. Our lives change from one season to the next.
When I left school (years ago!) someone advised me to get a job with a big successful company and work for them for life. That was the route to security apparently. But since that conversation those jobs have all evaporated. Big companies have downsized and reduced employees to a bare minimum.
Wiser advice today would be to work out what your gifts and skills are, develop them, and then see who is willing to pay you to do those things. And it may be several people or jobs rather than just one these days.
One danger with success is that it feels so good we don’t want that season to change. But it will, so get ready.
Kodak dominated the photographic world for over one hundred years. It had a 90% market share of photographic film sales in America. Almost everyone used the brand.
What followed was a colossal story of failure and missed opportunities. Kodak was a gigantic casualty in the wake of digital photography – a technology that Kodak invented!
Kodak engineer Steve Sasson invented the first digital camera in 1975. But it was filmless photography, so management’s reaction was, ‘That’s cute, but don’t tell anyone about it.’
As a result the company entered into decades of decline, unable to perceive and respond to the advancing digital revolution.
In 2012 Kodak filed for bankruptcy.
Simple steps to avoiding your Kodak moment:
Understand your passion
Kodak’s leaders thought they were in the film business – instead of the image business. They misunderstood the essence of who they were. When you boil it right down, what is your passion in life? Write it down. Stick it on your fridge.
Kodak thought their success was fixed. Life and technology are changing all the time. They made a lot of money from selling film so it was hard for them to think of a world where no one used film.
How is your world changing? What trends are happening in society? True, we don’t always want to be following the crowd but, if a sea-change is going on that affects you, shouldn’t you try and understand it?
Don’t be paralysed by fear
Kodak was so afraid of losing their lucrative film sales they buried their head in the sand. Don’t cling to the past when the past way of doing things is already passing away. Find someone who knows about the new way and learn from them.
Take some risks and experiment
In 1994, in my spare time, I set up a charity to develop my work in Africa and the UK. I wanted to see lives transformed and people rescued from poverty. Four years later, in 1998, my job contract came to an end. I was about to lose my home, which went with the job, and my monthly income.
I decided to try and go full time with the charity I had founded. I’m glad I experimented and set up the charity four years previously. I didn’t have to start from scratch. Although it was a big risk and a scary time, it worked. We now employ three people and are not only still viable but also still growing, these seventeen years later.
As we start 2015, is it time to do an audit of where you are going in life?
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Was life better before Facebook? Possibly. I never saw what you were having for lunch, or the amusing thing your cat did.
On the other hand, I do like being in regular touch with distant relatives and friends.
Last year, a couple of people commented on how idyllic my life sometimes looks on Facebook – the family walks, meals together, and smiley selfies etc.
To be honest, my life is just like most other people’s life – happy bits, sad bits, boring bits, cooking dinner, putting the bins out, paying bills, blah blah…
Some people’s life does look idyllic on Facebook and maybe it makes us jealous. But we really need to understand what Facebook is.
Facebook is mostly spin.
Just as the Blair government made an art form of spinning negative political news to make it look like something positive, so people are doing a sort of life spin on Facebook. We show only the best bits, the happy positive bits. There’s no intention to deceive. Just to show ourselves in the best light.
I tend to post happy family times because it’s something positive. I don’t post about arguments, or the time I had to go to the eye hospital and was quite scared about my eyesight, or when I get a letter with bad news, or times when I feel hurt, and a whole load of other stuff that would make me look bad, irritating or boring – even though I can be all of those things!
Facebook seems to be split into two types of people – the angry people who rage about something new everyday, in a way they never would if they were talking to the person face to face, and normal people – those who mostly post simple moments that made them smile or think.
There is possibly a third group – the show offs – those playing the ‘keep up with the Joneses’ game of look-at-what-we-just-bought-that-you-haven’t-got.
I tend to block the angry people and the show-offs.
The problem is, if you think what people post on Facebook is their whole real life, you may become depressed that, by comparison, your life seems boring.
Here’s the thing. Everyone’s life is boring or mundane a lot of the time. We have to make our own joy.
A few years ago our family moved from buying mostly material gifts at birthdays and Christmas, and started giving ‘moments’ instead.
We went to see the Chinese State Circus when they came to town. We booked into a Jazz Breakfast. We hired a boat for the day and cruised down the river in Norfolk, for a picnic. What were we doing? Making memories.
Good stuff rarely just happens. You have to organise some stuff to create memories. Sometimes it can all go wrong, but the memory of it all going wrong can still be a funny memory.
Facebook isn’t real life. It’s a million tiny snapshots of what’s in people’s heads at a certain moment of their day.
If you want more happiness in your life do two things:
- Don’t think Facebook ever tells you much more than a bit of spin.
- Organise your own spontaneity! Plan some stuff. Make some memories of your own.
And perhaps it is time to write down the dreams you have for your own life. Then go and make the dream come true. And, when it does, tell us, on Facebook!
Well limbo is coming to an end – those few days between Christmas and New Year. As Ian McMillan put it:
‘At the tail end of December, the days huddle together for warmth.’
– Ian McMillan
I don’t know how you feel about 2014 but I have mixed feelings about it.
Several friends were diagnosed with life threatening cancer in 2014. So there has been lots of prayers and visits to different parts of the country. So far so good.
This in turn made me get myself checked out. I’m not very good at going to the doctor – I average one visit every decade. But this time my visit turned into blood tests, scans and having a camera shoved up my rear end!
Fortunately, it turned out I only have a slight problem with my prostate but nothing serious. Old age apparently.
But remembering that gratitude increases happiness, what am I thankful for in 2014?
At the beginning of May I finally gave up alcohol. And in September I gave up caffeine. These were two things I’d been trying to do for years, so well done me! (Pats self on back).
(By the way – if you want to quit alcohol all together but you are finding it hard or impossible, I can recommend Jason Vale’s book Kick the Drink Easily! Lots of people think they could just stop if they wanted to, but find it’s a lot harder than they think!)
In November I began keeping a food diary again, which is the only way I’ve found to lose a bit of weight.
I took more exercise this year specially cycling to work more.
All that has given me an increased feeling of health and wellbeing, so I plan to stick with all of those things.
These are things I sometimes have as New Year resolutions and then fail to achieve.
Resolutions never work unless we are prepared for a change of lifestyle.
Dieting for a coupe of months achieves nothing, if we just go back to unhealthy eating at the end of it.
As ever, I am very grateful for a loving family and the friends I have, and all the great supporters for the work we do in Africa and the UK.
I want to continue to take more simple steps to improve my life every month, so that the accumulated effect of these simple steps becomes transformational.
I’ll be putting together a FREE e-book and also publishing a more substantial book on Simple Steps to Improve Your Life in 2015.
If you want the link to the FREE e-book, it will only be available to members of my email list. They also get a FREE extra thought on life improvement each month. One email a month. No SPAM. I NEVER pass on your info to anyone else. Period.
One click unsubscribe option in every email.
You can sign up for FREE here.
Happy New Year! All the best for 2015!
Every morning just before you wake, the energy fairy visits you and gives you a portion of emotional energy for the day. Each one of us is allotted a similar amount of emotional energy every morning. When you have spent that emotional energy it’s more or less gone until the next day.
When that emotional energy is gone, everything you try to do seems harder. There are a few things you can do to recharge your emotional batteries and there are a few things you can do that will drain your emotional batteries.
This energy is limited so we need to be wise in how we spend each day’s allotted energy.
It is the source and power of all your creativity. So we need to understand that our best work will normally be achieved within three to four hours of waking.
This means that, where possible, we should do the most important things for the day in the morning, when our emotional energy is fully charged. Get up earlier if you have to.
Professional negotiators often plan important negotiations for late afternoon when the people they are trying to negotiate with will have fewer resources to argue with them. It’s easier for them to sell their ideas to people running on low emotional energy. So beware of agreeing in the afternoon to doing something you may later regret.
Depending on where you fit on the introvert/extrovert scale of things, you will likely gain energy in different ways. By the way, no one is either extrovert or introvert, but these are opposite ends of a scale, and all of us fit somewhere between to two. And please don’t confuse introversion with being shy or quiet either. Basically, the nearer to the extrovert end of the scale you are, the more likely that you gain energy through outside stimulus and being with a crowd. By contrast, the nearer you are to the introvert end of the scale, the more you are likely to gain energy from solitude and time to think.
For example, I’m nearer the introvert end of the scale. This surprises some people because I do a lot of public speaking, so I don’t appear shy. But that’s a misconception about introverts anyway. But I do need a daily dose of solitude and quietness to survive emotionally. I need to think and process the day.
By contrast, a friend of mine is more extrovert. He gains energy from outside stimulus. When he feels low, he’ll invite a load of people round for a barbeque. This recharges his emotional energy, whereas for me it would be quite draining after a while.
Once we identify what energises us and what drains us, we need to have sufficient periods of the thing that energises us. If we let several days go past without those energising activities we will start to feel stressed.
One more thing, avoid angry, negative or toxic people. Anger, negativity, and toxic behaviour will always drain everyone. Anger drains the angry person as well as those to whom the anger is directed. Everyone loses.
So take a step back. Observe when in the day you feel most alive and energised. When in the day do you feel most drained? Can you plan your day to use your higher energy times for your more creative activities?
I try to write first thing in the morning for an at least an hour. It’s my most creative time and I want to use it well. Things like admin, meetings and other stuff can wait till later in the day.
Social media can drain us too. Taking in lots of unimportant information, amusing cat videos, and similar stuff can use up our precious emotional energy. Chose a less important time in the day for that stuff if you want to maximise your creativity.
What about you? What gives you emotional energy? What drains your emotional energy?
There’s a big problem with email. It constantly distracts us from what we were doing. It wastes thousands of hours of productivity by interrupting our train of thought.
Many people allow email to act like an untrained puppy – yapping and jumping up any time it likes. It poops all over the place and leaves us to clear up the mess.
If you don’t take control of your email, your email will take control of you.
I know there are some jobs out there where people are employed to reply to emails as quickly as possible, perhaps they are the exception. But even so this simple step will help most people take control of unruly email.
Here are a few simple steps I use for email:
1. Switch off automatic email delivery
Some email programs are set to check for email every five minutes! That means every five minutes you could be interrupted by emails that could easily wait.
Our paper mail comes in one bundle every morning around the same time. It gives one interruption. If we are not in it sits and waits on the mat. We open it when it’s convenient.
Now imagine that the mailman brought each letter separately and knocked on the door ten times a day. I would find that really irritating. But that is exactly what most people’s email does!
So here’s the thing. I have switched my email to manual delivery. That means the app only checks for email when I ask it to.
And I only ask it to check for mail once or twice a day – normally first thing in the morning and late afternoon.
It is hard to think of any email being so important that it can’t wait half a day to be read.
That’s my personal email. My office email only gets checked once a day on the three days I am in the office, and normally around 10:30am.
2. Set up an auto-responder if you have to
Set an auto response that says something like, ‘Thanks for your email. To increase productivity email is only read early morning and late afternoon. If your message is extremely urgent and really can’t wait a few hours to be read, please text my cell phone 000-0000-0000.’
Most people won’t text you because 99.99999% of all email is never that urgent.
So instead of your email beeping and putting little read badges on its app icon, distracting you from what you are really working on, just check it once or twice a day.
If you had a puppy that was being disruptive you would quickly train it and put some real boundaries on it. Soon the dog would know to only poop outside, not to jump up all the time, and to stay on its bed when told to. It would know there was a set time for walks.
It is time to put a leash on your email and give it a strict routine so that you are in control, rather than it controlling you.
What about you? How do you control your email?