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- Herausgeber: Selecto
- Kategorie: Lebensstil
- Sprache: Englisch
A healthy and balanced diet is what allows the body to function optimally. To achieve this, it is essential that it is based on foods that promote the proper functioning of the body and prevent diseases related to food, such as obesity or cardiovascular problems. For this reason, experts recommend that the diet be part of a healthy lifestyle, be rich in foods of plant origin and fiber and, on the contrary, be low in fat of animal origin, sweets and high-calorie products.
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Veröffentlichungsjahr: 2023
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Table of contents
Very attached to self-esteem
efficacy and awareness
emotional intelligence
Why the feeling of failure.
The reasons for failure.
Everything takes its time.
fight or flight
Achieve success or avoid failure?
Intrinsic and extrinsic motivation
For the handsome, life is easier
Physical attractiveness and self-image
Let's conclude...
a wild goose chase
Goal or entelequia?
let's be positive
The value of privacy
mark the limits
Having our space is essential for
How to use our space
The need to protect privacy
The need to share intimacy
Generosity well understood
last minute tricks
Organize the fridge
Basic cooking techniques
Cooked by concentration
by expansion
Mixed or compound techniques
Not just a matter of image, health also counts
A wide range of activities
Keys to get the most out of it
The qualification of teachers, fundamental
CHAPTER 1. What role does diet play in disease prevention?
EPISODE 2What do we know about the Mediterranean diet?
in search of the fish
The auction
In the fish market
CHAPTER3. Dietary recommendations on food consumption
recommended foods
Foods to eat in moderation
Foods for occasional consumption
CHAPTER 4Tips for preparing healthy menus
CHAPTER5.Healthy lifestyle habits, an essential complement in disease prevention
The absence of a loved one
social loneliness
A transitory state, nothing more
Everything changes with children.
Let's take care of the relationship.
Let's plan the new situation in the couple.
Healthy lifestyle habits, an essential complement in disease prevention:
CHAPTER 6. News of interest in relation to nutrition and disease prevention
CHAPTER 7.Fiber as prevention
CHAPTER 8. The goodness of natural antioxidants
CHAPTER 9. What relationship does food have with health?
CHAPTER10What does the expression "balanced diet" mean?
CHAPTER11. What do we call nutrients?
But what is a portion?
CHAPTER12.Vegetarianism: a healthy alternative, but with nuances
Risks of poorly posed vegetarian diets
Dietary bases for a balanced vegetarian diet
Calcium in milk and its derivatives
Quality proteins, necessary for cell regeneration
Fruits and vegetables, daily.
Iron, better if it is associated with vitamin C
Vitamin B12, present in eggs and milk.
Do not abuse integrals
CHAPTER12How to increase the nutrient density of food
CHAPTER13. Interesting food substitutions for everyone
CHAPTER14. Vegetable meats?
poor oxygenation
the air through the nose
types of breathing
From childhood to adulthood
Hormones and muscles of laughter and crying
Laughing and crying, beneficial for health
Basic notions about diet as disease prevention
INDEX
INTRODUCTION
CHAPTER 1. What role does diet play in disease prevention?
CHAPTER 2 What do we know about the Mediterranean diet?
CHAPTER3. Dietary recommendations on food consumption
CHAPTER 4Tips for preparing healthy menus
CHAPTER5. Healthy lifestyle habits, an essential complement in disease prevention
CHAPTER 6. News of interest in relation to nutrition and disease prevention
CHAPTER 7. Fiber as prevention
CHAPTER 8. The goodness of natural antioxidants
CHAPTER 9. What relationship does food have with health?
CHAPTER10 What does the expression "balanced diet" mean?
CHAPTER11. What do we call nutrients?
CHAPTER12 How to increase the nutrient density of food
CHAPTER13. Interesting food substitutions for everyone
CHAPTER14. Vegetable meats?
DEVELOPMENT
INTRODUCTION
The effective person knows how to manage their capacities, dedicating the necessary time and resources to each objective, achieving what is intended. There are a series of personal attributes that no one would disdain: a good physical image, intelligence, health, optimism, self-esteem, culture, skill in social relationships, success at work... but we forget something: being effective, that is, getting what We propose ourselves without resorting to efforts or means other than or superior to those foreseen. By efficiency we understand the ability to achieve objectives, as long as they are reasonable and consistent with our way of being and the context in which we operate. Having confidence in oneself generates an essential security for self-realization.
How many times have we thought that we deserve to have a better job, more fertile and satisfying personal relationships, or a more intense or balanced emotional life? Well that is efficiency, the ability to achieve what is within our reach. Our life makes more sense if it is articulated following the coordinates of our own project, which contemplates not only the goals, but also the resources we have and the threats and opportunities that will hinder or facilitate the process. The ability of those who want to grow and be effective starts from identifying the obstacles to face and the resources to manage. It sounds like the rigors of a work schedule, but foresight, calculation and effort become essential in the task of making our lives more efficient.
Very attached to self-esteem
Efficacy and self-esteem are inseparable, since developing self-esteem is nothing more than applying the conviction that we are competent to live. We are talking about a competition that cannot be based on sensations and self-convincing but on reality and on the effort and perseverance required to achieve the objectives. The effective person knows how to manage her capacities, dedicating the necessary time and resources to each task or objective, achieving what is intended. The benefit will not only consist in the achievement of the objective, but also in the reinforcement that we receive by establishing and strengthening our confidence in ourselves. This base of personal trust generates an essential security for self-realization. Developing from that trust must assume that we are aware of and responsible for our actions.
efficacy and awareness
We cannot talk about effectiveness if we are not aware of what we want to achieve, what means we are going to use, the circumstances in which we operate, and if we do not know how to anticipate the difficulties that we may encounter. We will have to be aware of our emotional moment, our resources and the external support we have. "Intellectual" intelligence will allow us to discern between rational and distorted ways of thinking. Distorted thoughts hide, ignore, or disguise reality and will render our efforts to achieve what we want fruitless.that we propose They are distorted thoughtsfilters(negative details are taken and magnified), thepolarized(by Manicheans -white or black-, they prevent seeing the nuances), thegeneralizations(a general conclusion is drawn from a simple incident), thecatastrophic visions(disaster is expected)customizations(everything people do or say is in relation to us), theinterpretations and misunderstandings(we think we know what others feel and want and why they behave the way they do), theculpability(others are responsible for our suffering, or vice versa, we blame ourselves for the problems of others),"you should"(we handle rigid rules about how others should act and even ourselves), theemotional reasoning(what we feel has to be true automatically), thealways be right(our main objective is to be right in front of others), thereward fallacy(We hope to "receive" one day our sacrifice and self-sacrifice. Resentment can be harmful when it is found that the reward does not arrive).
emotional intelligence
It involves proper attention and management of our emotions and feelings. As important as making a rational analysis of reality is being aware of our personal moment and the emotional resources that we can deploy to achieve the goal we have set for ourselves.
We have to stop and realize what are the feelings that emerge in us in relation to that objective or with the emotional circumstance in which we find ourselves, and call them by name even when they are anger, shame or envy. And recognize that they are part of our life and that the terrible thing is not to feel them but to remain entrenched in them, paralyzed and unable to react. Being emotionally intelligent requires assuming those feelings and taking responsibility for them, calculating to what extent they can interfere with our responses; in some cases, they will block the flow of our action and reduce our effectiveness.
As essential as being intelligent is to use our social or communication skills well, which includean open listening(there are opinions different from mine),empathic(I know how to put myself in the other person's place and thus better understand what they do, say or feel),unconditional(I do not use labels or value judgments towards my interlocutor) andrespectful
Effort and assertiveness
Obtaining achievements and being effective requires, in addition to a correct analysis of reality, taking into account who we are and in what personal moment we find ourselves, a good dose of daily and constant effort that respects the rhythm that we have established for being the one that best it adapts to our real possibilities.
But not everything depends on us:external variables can lead us to failure or not fully achieve our goals.
Know how to accept failurein whole or in part, and developing an optimistic and positive tolerance for disappointment is part of learning to become more effective.
Assertiveness is another key:Assertive behavior is the one that directly and sincerely expresses our opinions and desires, projects itself without fear or anxiety and does not resort to punitive or threatening approaches in front of others.
It is necessarymanage our aggression positively,use constructive criticism and seek conflict resolution.
We have to manifestskill in defining the stagesthat consist of the actions in which we are immersed to achieve our objective. And apply the appropriate actions at each stage.
Be effective from a personality point of viewit is to optimize, manage efficiently, our resources in order to grow in our personal development.
It has to do with the clarity of objectivesin life and with the ability to eliminate the obstacles that prevent us from walking towards the goals we have set for ourselves.
In a society like ours, which encourages competitiveness as a "modus vivendi" and exalts winners without great regard for the price they have paid for being so, it is fatal to be a loser.
Actually, being "a failure" is a stigma, one of the worst qualifiers that we can attribute to a person. But let's go in parts. Neither the family nor the school, much less the media, have educated us to accept defeats and digest failures without traumas that amputate our ability to react or seriously affect our personal well-being. This social rejection of failure is configuring in us a strong defensive mechanism, a difficulty to recognize failures or our own limitations. Perhaps this inability is due to the fact that one of human rights does not include the right to make mistakes and take responsibility for them.
We know that scientists and researchers view errors as an unavoidable and valuable step in order to move forward. And that we all learn and become adults after applying the trial-error binomial infinite times. But we still don't accept failure. And it is not just about academic, work, love or sports defeats. We can feel frustrated in the most diverse aspects of our personal life. Actually, almost all of them.
There are many, for example, schoolchildren who do not finish their studies, or who pursue careers that they did not choose freely. Others do not reach the required levels andincluded in the percentages of school failure. Very few people, on the other hand, do the work they would like to do. The majority of them get extremely bored every day that they spend in the office, in the shop or in the workshop. Many lament for not having achieved the social position to which they aspired, and that other well-known people, no more valuable than us, enjoy. Unemployment, without going any further, generates a feeling of failure, of unfulfilled expectations, which many people cannot bear and which has a very negative effect on their self-esteem.
The field of interpersonal relationships can also become a source of dissatisfaction. We have few friends, or we don't like the ones we have, or we don't interest those who do like us. It is no coincidence that courses to overcome shyness and cultivate social skills proliferate.
Why the feeling of failure.
Perhaps the key lies in the distance between the "I" and the "ego ideal." I am one thing and I think I am quite another. Each one is, normally, a poor connoisseur of himself, of his real possibilities. And this brings us disappointments because we did not get what we thought was within our reach. Only when we have a certain personal maturity, is it verified (with the inevitable bitterness) that we are not the most intelligent, nor the most handsome, nor the most important, nor the best socially accepted.
Only with the serenity that the years bring, and with the good sense of someone who assumes that failure is one more element in life, can one come to the conviction that we are “of the crowd”. But we are still human beings, unique and unrepeatable, who deserve all the respect and all the happiness in the world. Now, we are not important to more than a few. We realize that dazzling success, as portrayed by the media, belongs to very few. Despite this, we mistakenly tend to have these media totems as a point of reference. But we are normal and ordinary, and we have to get used to it.
Improving, financially and as a person, is an incentive in life, but it is convenient to set goals that are within our reach. For this, we have to know each other very well. And, if we are ambitious, let's be consistent, and put all the wood on the grill. So, at least, we will have tried.
The reasons for failure.
The feeling of failure can occur because the objectives were unattainable, because we have done it wrong, due to bad luck or because we have achieved goals that were different from those planned. There are, however, two types of people with a marked tendency to feel like failures. On the one hand, there are those who have a very poor idea of themselves: nothing they get seems important to them, and almost everything they do seems like a defeat. They are born losers.
In part, because they have decided so more or less consciously. Or because the romantic halo that surrounds losers (one of the most recognizable myths in cinemaand literature), brings them the benefit of the compassion of others and a certain aesthetic of indifference towards earthly things that concern others, the common people.
The other eternally unsuccessful are the perfectionists: extremely scrupulous, they think that they never do things beyond reproach. This leads them to live with the bitterness that their life is a permanent unfinished work, an accumulation of imperfections, inappropriate for those who aspire to make everything perfect.
Everything takes its time.
Focusing blindly on the achievement of some objectives means that even if we achieve them, it is to the detriment of others, equally transcendental, to which we do not dedicate the time and energy they require. It is very common to come across high-profile professionals who have failed as friends or in their relationship because, even considering this facet important, they have not spent enough time living with others. And that lack of interest, with the passing of the years, generates a cooling of relationships, a distance that is difficult to resolve, which leads to a feeling of vital frustration.
And now we have the other failures, perhaps the ones that hurt the most. They are the ones that are produced by causes beyond our control, such as the inconsideration that comes to us from abroad or the injustices inherent in this jungle-society, where other people succeed at the expense of my failure. They are bitter defeats, which make us eat ourselves up impotently, but which must be accepted in order to survive with dignity and take flight again.
Let us think, in these cases, that, fortunately, we are as we are, and that, if we imitate someone, we will only do so who deserves to be considered as a pattern of behavior.
Failure is just one more step, never the end
The first step: analyze the failure. Its causes and the extent to which it is affecting us. Objective: to approach the problem rationally and look for graceful and viable solutions.
The starting point: to achieve the objectives that we propose, we must allocate to each of them the time and dedication that they deserve. They must be proportional to their importance. The fundamentals (study or work, partner and family, friends, hobbies,...) require a lot of effort, let's not forget that.
The sooner we assume that we are not the best, the most handsome, the smartest, the most loved by others, the better off we will be. Let's adjust our “ideal self” to our “real self”. Let's match what I am with what I would like to think I am. We will live more at ease, with more personal balance and maturity.
Let's learn to accept what has been achieved in life as an achievement, without this implying giving up in the effort to improve. Not all have been failures.
Let's claim the right to fail, to be wrong, as a basic right. Failure is one more element of life. Let's integrate it as something natural, inherent to the human being. It is better that the wound heal soon, to be well again as soon as possible.
And if we can't fight the feeling of failure, let's not dramatize either. Let's seek help in others, in the family, in friends or in professionals of the pathologies of the human mind. Sure we can get out of the rut. And then we will see this moment simply as one more of our lives.
Motivation is closely linked to the basic instincts that guarantee survival. In a more or less direct way, everything that moves a person has something to do with guaranteeing the resources for their food, procreation and integrity. However, the object of desires transcends physical needs, the most animal part of the human being. In the middle of the 20th century, Abraham Maslow elaborated his theory on human motivation that he embodied in a figure, the Maslow Pyramid. In it, he ranked the sources of people's motivation: he placed as the main priority satisfying the basic needs of the organism, which once covered would give rise to the motivation for protection and security and, later, to the need for love and belonging to a group. Then there would be the interest in social valuation and, lastly, the motivation to feel fully self-realized would remain. These basic motivations could explain most of the daily behaviors of a person who, in a society in which basic resources are not lacking, focuses above all on the security that a stable income can provide, maintaining and fostering social relationships for meet the needs for affection, belonging to a group or family and, finally, the motivation to feel valued by others and to feel satisfied with all of this.
fight or flight
Added to this classification is a basic instinct that can determine how to behave when dealing with problems, which is the motivation for attack or flight. All living beings and, therefore, also people, when they feel threatened by a problematic situation, undertake two types of behavior: face the danger or escape to avoid any harm. In everyday life, this dichotomy is shown in a much more subtle way, since the threats are not so obvious and are associated with the problems that generate stress. For each problem, the person decides which is the best option to reduce her anxiety: either face it or avoid it. Those who opt for avoidance are more likely to suffer from anxiety or depression because the origin of their motivation is fear,
Achieve success or avoid failure?
Two profiles of people are also defined based on how they guide their motivations. Either they move to achieve success or they concentrate all theirenergy to avoid failure. In both cases, they can be individuals who reap great success in life, but, in the same way as the previous classification, those who try to avoid failure or error fall more easily into stress, since fear becomes one of the protagonists in his life. On the contrary, people motivated by success and with a desire to achieve success exude less concern and more optimism. Psychological symptoms that are linked to demotivation abound. Depression is one of the main ones. It is very important that the person seek help to regain a realistic perception of their situation. In general, depression is related to unrealistic expectations that, instead of motivating the person to achieve them, exacerbate stress and disappointment for not reaching them. Another of the usual causes of loss of interest is found in the establishment of objectives below the capacities. When someone overcomforts or is simply given less than encouraging goals, motivation can soon start to wane.
