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May 2013

Motivation vs. willpower, what works best?

It happens. You have a project or a report to compile, but you can't seem to get started.

Willpower doesn't seem to be working, but that's no surprise. Evidence from psychological research suggests that willpower is a depletable resource. The more you have used it, the less effective it will be.

It's motivation that you need. In his book, Drive: The Surprising Truth about What Motivates Us, Daniel Pink examines what he says are the three elements of true motivation: autonomy, mastery and purpose. That means you have the authority and time to do the project. You are experienced and well-informed about its aspects, and the purpose of this project is something that is important to you.

Pink is the author of many business books. He is an attorney who served as editor-in-chief of The Yale Law & Policy Review, but has never practiced law.

* Studies at the Wharton School of business at the University of Pennsylvania show that when you can see the positive impact of your work, you will work harder and be more effective. The job will be meaningful to you.

* It doesn't hurt to remind yourself that you are the best person to do this work. No one would be able to do it as well as you can.

* Yes, money can be a motivator, but it's not what you're thinking about right now.

* In order to achieve this goal, you have to have all the required background information at your disposal and know why it's so important to you and others to get the job done.

A big, wide smile is a stress buster

A big wide smile can do more than make a man or woman look great. One study shows it lowers stress and aids psychological recovery after working at a stressful task. At the University of California, Irvine, study co-author Sara Pressman says people making a full smile also performed better on the next task. The smile's message of being non-threatened creates a message to the brain signaling safety, which can translate to a lower heart rate and reduced stress level. Some experts say only a genuine, full smile confers health benefits. It activates major muscles around the mouth and eyes. It generates positive emotions in the brain that are associated with spontaneous enjoyment. According to psychologists at Yale University, the intensity of a person's smile can help predict life satisfaction over time and even longevity. By contrast, a polite smile activates only muscles around the mouth and does little else. Body language coach Patti Wood tells clients to get their whole faces involved in a smile. That means bringing their cheeks higher and pulling their whole face upward. The eyes should show the warmth of a sincere smile. Wood recommends practicing your smile. Smile at everyone and ask yourself how it feels. Your smile has a positive impact on others. At the UCLA Brain Mapping Center, they say when people see a big smile, neurons fire in the brain and evoke a similar natural response as if they were smiling.

Kris Spears ND ACN Exec Success Coach - (361) 438-7947 - krisaspears@gmail.comBrought to you by: Spears & Associates

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Health in the news

Aerobic exercise is best for weight loss and fat loss

Some studies have concluded that weight lifting and resistance training were better for losing weight, because they increased the amount of energy used when the body was at rest.

Now, new studies as at Duke University Medical Center, show that aerobic exercise is more effective for people who want to lose both weight and reduce fatty tissue. Aerobic exercise includes walking, hiking, jogging, cycling, swimming, jumping rope and using exercise machines.

At the same time, exercise physiologists at Duke say no one type of exercise will be best for every health benefit. For example, older adults experiencing muscle atrophy can benefit from resistance training, which can offset muscle loss. Younger adults in good health who want to lose weight would see better results with aerobic training.

Coffee might aid longevity

Coffee drinkers might live longer. According to one study, they're less likely to die of heart disease, respiratory disease, stroke, diabetes, infections and even injuries.

At Tufts University's Antioxidants Research Center, they say it's possible that polyphenols have a protective effect. They also say that a simple cup of coffee contains a complex mix of biologically active and beneficial compounds, including polyphenols.

'Bionic eye' works for one type of blindness

For the first time in the United States a bionic eye can be used to treat retinitis pigmentosa. The condition damages the cells in the retina. At first it makes vision blurry, but it progresses until the patient is blind.

The Argus II, made by Second Sight Medical Products, Inc., is a retinal prosthesis that doesn't restore sight completely, but it can significantly improve vision. It's already being used in Europe.

The device bypasses the damaged cells that process light. A small video camera mounted on eyeglasses captures visual information and sends it to the implant and on to the brain, which processes it as an image.

Good sleep promotes sociability

Three studies done at the University of California, Berkeley, show that a good night's sleep enhances "prosocial" behavior. Even more important, good sleep was shown to promote feelings of gratitude toward others, which helps form and maintain close social bonds.

A poor night's sleep affects interactions with others and causes us to feel less appreciated by our partners. The studies also show that gratitude is a vital social emotion.

Let's go outside and play!

For decades, parents have been after their kids to "go outside and play". Kids have always been more cooperative when parents say, "Let's play a game." Parent involvement brings more excitement and cooperation.

The old standards include horseshoes, badminton, croquet, Frisbee, corn hole or horse if you have a basketball hoop. Horse is fun played in your swimming pool. Also in the pool, swim laps and practice treading water.

How about tag, kick the can or red rover? Three-legged races are a good choice, as are relay races (like who can carry a raw egg in a spoon across the yard to dump in a bowl the fastest).

You can involve your neighbors and organize teams. Keep competition enjoyable. Focus on active fun that will keep everyone moving and, hopefully, stimulate brains and closer friendships.

Brought To You By

 

Kris Spears ND ACN ExecSuccess Coach

Spears & Associates119 S. 8th Street

Aransas Pass, TX 78336

(361) 438-7947krisaspears@gmail.com

http://BestHealth4U.Isagenix.com

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May Sudoku 

                 How to solve sudoku puzzles

To solve a sudoku, you only need logic and patience. No math is required. Simply make sure that each 3x3 square region has a number 1 through 9 with only one occurrence of each number. Each column and row of the large grid must have only one instance of the numbers 1 through 9. The difficulty rating on this puzzle is easy.

  

Baked asparagus with Havarti cheese, walnuts

May is National Asparagus Month and you can experiment with a different way to prepare the vegetable every day of the month. Sliced, diced or slivered, use it in creamy soup, risotto, salads, a casserole, stir-fry, breakfast frittata, or roasted. Suitable for the health conscious, vegetarians, and those on gluten-free or low-calorie diets, asparagus is a versatile and nearly perfect vegetable. And here's a hint from the Farmer's Almanac: a pinch of baking soda in the cooking water will keep the asparagus spears greener. Baked asparagus w/Havarti cheese, walnuts Preheat oven to 350 degrees. 1pound medium asparagus, with woody ends trimmed 1 teaspoon butter 3 tablespoon water 1/2 cup shredded Havarti cheese 1/4 cup chopped walnuts Pepper, freshly ground Melt the butter in an oven-proof skillet over medium heat. Place the asparagus stems across the bottom, with the tips facing in one direction. Add the water, cover the pan and steam the asparagus for 2 minutes. Remove from the heat and sprinkle the Havarti across the center of the stems, avoiding the tips. Strew the chopped walnuts on the cheese, and grind the pepper over the cheese-topped asparagus. Bake uncovered until the cheese is melted and bubbly, about 5 minutes. Serve immediately. You can stack Havarti slices and shred with a box grater or finely cube it. The cheese is mild and buttery; if you prefer a stronger, more nutty flavor, substitute Gruyere.

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Activities that contribute to overall fitness ... and fun

Getting more active not only increases your chances of living longer, it can give you big benefits right now and help you avoid heart problems. It takes some effort to do all of this.

Recommended are 2 hours and 30 minutes of moderate activity per week, like walking fast, dancing or biking. If you haven't exercised for some time, you might enjoy activities that boost your fitness and take less effort.

How about a picnic? Whether you're a man or a woman, there are baskets and boxes to be carried as you walk to the picnic area. After that, you could play ball with your family and friends or hike through the park or the woods. Swimming is fun and good exercise. Unfortunately, many guests at the pool just sit around or float on inflatable items. This time, do some laps and play water games that exercise your arms and legs.

Family walks sound dull, but you'll be surprised at how much fun they can be. They take no equipment, no driving anywhere to do it, and they can become a daily ritual. Teach the kids how to play tennis at the park. It won't be as strenuous as playing with competitors, and you'll all get plenty of exercise chasing balls.

Senior gamers love the video heat You can chase the enemy through exotic locales on Xbox or go bowling with the Wii (and without a heavy ball). Video games offer adventure and even exercise for seniors and, studies say, more seniors than ever are up for the challenge.

It's not just fun, lots of new studies are being done to test the impact of gaming on the mental alertness of seniors. There is no doubt that the Wii games are useful health tools. Nintendo's Wii bowling increases heart rate, improved mood and leave participants feeling invigorated.

Another study by the University of Florida, reports this action gaming and interaction helps to improve mental alertness and hand-eye coordination, especially when a bad guy is on every corner.

So pass the Aleve. The enemy must die and you're just the one to do it.

Kris Spears ND ACN Exec Success CoachSpears & Associates119 S. 8th StreetAransas Pass, TX 78336

(361) 438-7947krisaspears@gmail.comhttp://BestHealth4U.Isagenix.com

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