How More Happiness & Satisfaction Come Into Your Life E-Book

Natalie Jonasson

• Herausgeber: Books on Demand
• Kategorie: Geisteswissenschaft
• Sprache: Englisch
• Veröffentlichungsjahr: 2018

Seitenzahl: 790

Beschreibung

"About the book" How More Happiness & Satisfaction Come Into Your Life: Here, Now And Forever! This book is aimed at people who no longer place their happiness in the hands of others, but want to achieve this goal out of their own motivation. Don't postpone your happy life until tomorrow, live today in the HERE and NOW! Enjoying the LIFE - instead of constantly renounce, optimizing, pondering ... That's how it works without a guilty conscience! Learn in this helpful guide all about: - Stay fit, healthy & vital - Fulfilled partnership - Free from fears, panic attacks - The art of self-motivation - Mindfulness in everyday life - The positive aspects of self-love - Financial freedom & minimalism - More satisfaction & joy in life - Coconut oil a true beauty & health wonder - End with diet - Slimming without sport - Saving money in the household - How to find inner calmness - Chronic Fatigue - Sleep well again - Boreout Syndrome - Family Happiness - Intermittent Fasting - Learn to love yourself - Mindfulness in the job - Fight depression naturally - Habits of happy people Start today by making the most of your life and building a positive mindset. Be happy and will be ... starts in the HEAD! A new easy life has a liberating effect: Less ballast, less pressure, more zest for life and light-heartedness. Take the first step into a better future with more vitality and quality of life. Try it out - it's worth it! Get this book NOW and (finally) become a happy person again!

Leseprobe

How More Happiness & Satisfaction Come Into Your Life

Stay fit, healthy & vital - Inspirations for a healthy lifestyle Fitness: Getting fit into old age - 100 are made easy Training: How to turn your power training into a HI (I)T Health: Strong defence - Healthy through the cool season Nutrition: Hidden Sugar - The Calorie Trap in Everyday Life Motivation: Bye piggy hound … take off, but right! Prevention: Health insurance contribution - fitness studio on prescription? Fulfilled partnership - What makes a relationship really happy Tingle & Love - Tips to keep the relationship fresh Happy long-distance relationship - Maintaining love despite distance Staples in relationships - How to become less affectionate Overcome and free yourself from fears, panic attacks & phobias in your life Social phobia - Am I affected by it myself? Learning to let go: How to conclude with negative experiences The art of self-motivation - What really inspires us & how to train the drive for action More motivation with this simple method No motivation? Tricks to get started and hold out permanently Mindfulness & Deceleration in everyday life - I am offline! Concentrated holiday recreation - So you get a lot of relaxation from the days off Dissatisfied with your job: Signs that you have the wrong job Do I have a burnout? That's how you can tell the symptoms Burnout prevention: 10 tips - You can do it yourself! The positive aspects of self-love - Boosting self-confidence and self-esteem Appealing and likeable - How to make a good impression Tips for learning to love yourself The power of the insults - Insults are incredibly painful We all know them the stumbling blocks in life A sovereign "No" can be learned! Letting go and clearing out the clouds frees the soul and gives wings Financial freedom & minimalism pure - How you declutter your life, home, mind & soul Minimalism pure: Throw ballast overboard free! Minimalism as a life principle & lifestyle Minimalism in everyday life: Consciously simplifying your everyday routine Minimalism in your own living dreams Travel to your perfect wardrobe & fashion style Minimalism and the love of finance Minimalism at the workstation, in the office & home office Minimalist on (world) travel with a little hand luggage Guide to happiness for more satisfaction & joy in life Be happy: The 10 most important findings of Positive Psychology Let them talk - What others think about you: 5 tips to become independent Reasons why laughter is healthy and important Coconut oil is a true beauty & health wonder - Superfood allrounder for health & nutrition The positive effect of coconut oil on the skin The positive effect of coconut oil on the hair The positive effect of coconut oil on the facial skin The positive effect of coconut oil in baby care Coconut oil for healthy and radiant white teeth Oil pulling & oil drawing cure - Soft detox for the body Coconut oil in the kitchen - Pure exoticism during baking, roasting, frying, grilling & Co. Slimming with coconut oil - Effectively lose weight without yo-yo effect Coconut oil against ticks in humans & pets Coconut oil against vermin such as fleas, lice and mites in humans and animals End with diet - Diet-free slimming without sport Fundamentals Getting started with the change in diet Which diet suits me? Practical tips on changing your diet The myths of dietary supplements Dangers of bad nutrition Discipline and endurance Fashionable versus alternative diets Summary Saving money in the household - With the right planning of meals and weekly shopping The advantages of a meal plan Creating a recipe collection Create a meal plan Create a shopping list Create a price list The spontaneous shopping list Practical tips if your meal plan doesn't work Helpful tips in your new organized life Tips on how to save money when shopping Relaxation through effective stress management and calmness - How to find inner calmness What is stress and how does it affect our body? Types of stress - There are good and bad forms Stress factors, the most common triggers How does the stress manifest itself It's in your hands How do I deal with stress? How does the targeted management of stress have a positive effect on my body? Tips for fighting stress Avoid stress in the future Chronic fatigue - Defeating permanent fatigue and starting the day with renewed strength Common disease chronic fatigue? When is fatigue pathological? Chronic fatigue - when exhaustion becomes a problem Differentiation from similar clinical pictures Self-test: Is your fatigue chronic? Symptoms of chronic fatigue Reasons of chronic fatigue Chronic fatigue and its effects on everyday life Treatment and therapy Sleep well again - The best tips for a restful sleep 1. Healthy Sleep Tip: Make yourself comfortable 2. Healthy Sleep Tip: A question of timing 3. Healthy Sleep Tip: Of rituals and red light 4. Healthy Sleep Tip: This bed is reserved 5. Healthy Sleep Tip: Meditation against stress 6. Healthy Sleep Tip: Higher, faster, further 7. Healthy Sleep Tip: enjoyment instead of excess 8. Healthy Sleep Tip: Say "No" to drugs 9. Healthy Sleep Tip: Caffeine blocking hour 10. Healthy Sleep Tip: Powernap instead of hibernation 11. Healthy Sleep Tip: Let the sun shine in your heart 12. Healthy Sleep Tip: Shut down! 13. Healthy Sleep Tip: Dress Code 14. Healthy Sleep Tip: With sex into deep sleep 15. Healthy Sleep Tip: Water is good! 16. Healthy Sleep Tip: Technical helpers 17. Healthy Sleep Tip: Professional help Boreout - Why boredom and underchallenge make you ill Boreout vs. burnout Where does the term "boreout" come from? What types of boreout are known? Characterisation of those affected Symptoms of boreout - these can be signs! Boreout - Where are the causes buried? The wrong career choice The wrong place Finding better alternatives to work Ways out of boreout Make your meetings worthwhile Become a superstar Make a career Diagnosis - effects at work and effects on the affected person Therapy Family happiness - Pregnancy, birth, breastfeeding, hospital bag, baby equipment and baby sleep! The course of pregnancy at a glance: Every 40 weeks until birth 9th to 16th week of pregnancy: The female body has now adapted to the pregnancy 17th to 24th week of pregnancy: The baby's stomach can no longer be overlooked for family, friends & colleagues 25th to 32nd week of pregnancy: Decelerated and relaxed pace of life for the mother-to-be 33rd to 40th week of pregnancy: Before birth - the date of birth is getting closer and closer When will the baby finally be born? When the unborn baby just has to wait for himself Checklist hospital bag: I'm packing my clinic bag and all this has to be taken with me Checklist baby initial equipment: All important things the newborn baby needs in the first months of life Balanced nutrition and healthy lifestyle during pregnancy Healthy and fit with baby belly through the four seasons Eating well with baby belly: Healthy eating while pregnant Soft baby sleep is not child's play: Tips for falling asleep and sleeping through in the 1st year of life Intermittent fasting - How to lose weight successfully without dieting, optimize your health and live longer What is interval fasting? Overview of the individual forms of fasting Rules during fasting How the entrance into chamfered succeeds General questions and tips on interval fasting Fasting Myths Safety and side effects Learn to love yourself - In 10 steps to more self-confidence, success and happiness in life The most important relationship in your life... Why is self-love so important? Allow feelings & be happy How more happiness & energy come into your life Learn self-love in 10 steps – step-by-step Mindfulness in the job - Effective tips for a mindful working day What causes mindfulness in the workplace? Green workplace Clean up your workplace Listen to your body Attentive posture Walk carefully Use small moments as time out The 3 minute mini-meditations Really taking breaks Enjoy every bite Drinking carefully Making good use of breaks Let the phone ring sometimes Turn off your smartphone Don't want to hide the unpleasant Accept errors Relaxation exercise Pictures at work Listen carefully Focus on what is good for you Treating colleagues with care and heedful Avoid stress Short neck massage relieves tension After Work Ritual Training patience A few cautious words at the end Depression - Relatively unknown methods to fight depression naturally Create a routine and set yourself reasonable goals Physical activity Nutrition and food Lifestyle changes to improve sleep Nutritional supplement Herbs and Spices Fight negative thoughts about Body-mind techniques Music and art therapy Aromatherapy Habits of happy people - How to lead a happier and more fulfilling life permanently Gratefulness Experience flow Connectedness Heedfulness Placableness Sports and nutrition Optimism Resilience Care and help Doing what you enjoy Copyright

Stay fit, healthy & vital - Inspirations for a healthy lifestyle

Fitness: Getting fit into old age - 100 are made easy

If you rest, you rust!

The older you get, the more your body and your head will benefit from exercise. Unfortunately, older people often do without sport, but it is precisely at this age that regular exercise is invaluable for the body and mind. As early as the age of 55, muscles begin to lose strength, endurance and mobility much faster than before when they are not exercised. Scientific studies have shown that people over the age of 60 usually do significantly less exercise than before. Well trained 60-year-olds can be at least as fit as moderately trained 40-year-olds. The good news: It's never too late to really get going with sports activities!

The body ages

With increasing age, many processes in the body no longer proceed as they did at a young age. Above all, regeneration processes that keep the body strong and mobile slow down.

This has consequences on many levels:

BONES:The bone density in the body continuously decreases with age, the bones become more porous. Although this is a normal aging process, it can be considerably slowed down by regular loading of the skeletal apparatus. Strong bones are essential for a stable and balanced body.

MUSCLES: With increasing age, muscle mass is reduced and the remaining muscles lose their elasticity and firmness. Muscle loss results in an overall unstable body which is more susceptible to falling and at the same time heals worse in case of injury.

HEART-CIRCULATION SYSTEMS:With increasing age, the performance of the heart decreases and the vascular system loses flexibility. The absorption of oxygen is also reduced. Sport strengthens your cardiovascular system, boosts metabolism and reduces the risk of heart attacks and strokes.

COORDINATION:The speed with which nerve stimuli are directed to the brain and then converted into muscle reactions slows down. The reaction capacity also deteriorates. This leads to an increasing restriction of motor activity, especially when people then fall into activity. Regular, light movements and even everyday activities (such as housework) train the motor skills.

BRAIN:Brain calcifications in the brain make it difficult for the messenger substances to exchange information, resulting in forgetfulness, poorly functioning short-term memory and even Alzheimer's and dementia. In fact, exercise and regular activity can stop this process by slowing down the aging process and stimulating brain activity. Scientific studies have shown that active sportsmen and women are significantly less likely to suffer from dementia and Alzheimer's disease. For this effect, just 30 minutes of light physical activity per week is sufficient.

JOINTS:From the age of 50, joint cartilage and intervertebral discs shrink, calcification puts additional stress on the joints and the flexibility of the joints decreases rapidly. This leads to a restriction of the mobility of the entire body. In principle, the following applies: the less weight is placed on the joints, i. e. the slimmer the person, the less stress and wear on the knees, hips and other joints.

Let us guide you

If you feel overwhelmed by the thought of putting together a suitable training program, let us help and advise you. In the gym, not only are experienced fitness trainers at your side to advise you on the creation of a suitable program, but they will also accompany you during your workout and can help you to perform exercises and movements correctly.

Sporting activity: the power lies in peace and quiet!

The most important thing in advance: physical exercise in old age should always be adapted to your state of health. It is therefore advisable to clarify with your family doctor which sports programme is best suited to you before you start your sport. Too much overburdening of the body can have negative consequences as well as too much protection. Basically, you should always listen to your body during training: You are not fit and efficient every day and if you feel uncomfortable during the workout, then take it easy to slow down or stop the workout.

It's all in the mix

The older you get, the more you should focus on muscle maintenance and muscle build-up combined with a light endurance workout.

Maintaining muscle mass has highest priority because the muscles support and strengthen the whole body. Make sure that you really strengthen the whole body and not just individual parts. In strength training, it is advisable to focus on many repetitions with little weight so that you can achieve the best effect of muscle maintenance.

Endurance training is the ideal balance to muscle training and has above all the goal that the metabolism is stimulated and the cardiovascular system is strengthened. In addition, the organs are supplied with more oxygen and can therefore work better. Endurance training also often results in weight loss, which in turn has a positive effect on your joints. Ideal here are sports such as walking, cycling and hiking.

In addition to strength and endurance training, you should also integrate a light coordination and flexibility workout into your sports plan. This strengthens and trains your motor skills and keeps the whole body mobile. This serves in particular to prevent falls and injuries.

Good for the psyche

Physical activity will not only slow down your body's aging process and increase the performance of your brain, but will also make a significant contribution to your general well-being. If you feel good and strong in your body, then the joy of life and the joy of other activities increases, the quality of life is improved and you will feel younger and more agile. Therefore: Don't rest and rust, but rather (re)discover the joy of movement! In every age!

Training: How to turn your power training into a HI (I)T

Do you know this? You work hard and regularly tread on the treadmill or crosstrainer, but somehow you don't want to improve your fitness. And fat burning could also use a little turbo. Here I have the suitable training method ready, with which your training will literally become a HI (I)T: The high-intensity interval training, short "HIIT" (High Intensity Interval Training). This workout is one of the most popular fitness trends - because it brings pure action and guarantees you to your limits!

The training method consists of high-intensity intervals in combination with slow regeneration phases. This interaction of stress and recovery phases ensures measurable body fat loss. HIIT is a short and performance-enhancing training system that can achieve even better results with its intensity than a long-term cardio workout.

Fat Killer High Intensity

HIIT burns more body fat than moderate fitness training. They exercises take the body to its limits. This requires above-average amounts of oxygen, which stimulates the metabolism. In order to get back to normal after training, the body has to spend a lot of energy. This is known as the afterburning effect. What does that mean in concrete terms? Even hours after highly intensive interval training, the energy metabolism is still increased.

But not only the fat burning is strongly stimulated, but also the endurance is increased extremely. There are several studies that have investigated the success of High Intensity Interval Training - and all of them came to the conclusion that high-intensity interval training applied to jogging improves endurance three to four times faster than regular running training. High Intensity Interval Training is also supported by the action factor: explosive training is fun and provides endless power - a great combination for every sports enthusiast.

Powertraining HIIT - How does it work?

Powertraining can be done practically everywhere: On the treadmill, on the crosstrainer, on the bike or on the training area. Because of the high strain, sports and fitness experts recommend training 15 to 30 minutes a week after the system no more than two to three times a week.

The simplest basic exercise is to switch between sprinting and walking. Exercises such as jumping jacks, crunches, squats, lunges or push-ups are also ideal. The important thing is: Go to your limits during the highly intensive stress phase and don't do anything halfway!

The HIIT Training Plan

You always start with a ten-minute warm-up phase, which consists of a constant, even warm-up. Afterwards, the actual HIIT training begins, which is adapted to the physical stress limit on a weekly basis.

Here is an example of a HIIT training plan that should be customized:

#Week 1-2

30 seconds HIIT (Sprint)

60 seconds recovery (walking)

Total duration: 10 minutes (twice a week)

#Week 3-4

30 seconds HIIT (Sprint)

60 seconds recovery (walking)

Total duration: 15 minutes (twice a week)

#Week 5-12

30 seconds HIIT (Sprint)

60 seconds recovery (walking)

Total duration: 20 minutes (three times per week)

Who is HIIT suitable for?

In addition to all the positive effects, highly intensive interval training also has its drawbacks: For example, if you are not fully motivated, you literally run out of air at the end of the intervals. So the motto is:"Entirely or not at all! It is also important to give your body enough time to regenerate - High Intensity Training is not a training method suitable for every day.

Overall, it can be said:That HIIT alone does not fill an athlete's heart, but it can spice up the daily training routine. If you want some more action for the routine cardio unit or just want to break down fat effectively, you will surely find your fulfilment in High Intensity Interval Training.

Health: Strong defence - Healthy through the cool season

Autumn and winter with its wet and cold days is the time when colds have an easy time: Quickly one has caught a cold, coughs oneself or suffers from dullness and pain in the limbs. Get your immune system up to speed and arm yourself against bothersome pathogens. With a few simple measures it works.

The germs lurk everywhere. Bacteria and viruses are tireless in your attempt to penetrate the body. Whoever wants to be immune from the nose and coughing sensation therefore needs an intact immune defence. The good news is that everyone can do a lot for themselves. It starts with nutrition. If you eat vitamin-rich food, you already have a great chance of escaping the uninvited guests brilliantly. This primarily includes lots of fresh fruit and vegetables. Vitamins A, C, D and E deserve special attention. The fat-soluble vitamin A does something good for not only the eyes, but also the skin - and ensures for example to keep the mucous membranes in mouth and nose healthy. This is the only way to achieve optimal defense. They are not only the first instance in the fight against germs, well moistened mucous membranes are also better able to remove pathogens.

With these tips, you can beat the cold into flight!

#1: Stay active in sport

Even if autumn is not so inviting, summer is back again: keep fit and exercise regularly. Intensive exercise pushes the immune system and makes you strong and resistant to over pathogens. You will find ideal conditions in bad weather in the gym.

#2: Sweating for health

It's not only more fun to use the sauna when the days are getting cooler again, it's only then that it really makes sense: sweating in the sauna ensures that your cardiovascular system is working at full speed, that pathogens are sweating and your immune system is strengthened. Regular sauna use is therefore a real cold stopper!

#3: Leverage the power of vitamins

Right now you should pay attention to a particularly vitamin-rich diet and put even more fruit and vegetables on your diet than usual. Vitamins strengthen the immune system from the inside out and your body becomes more resistant to infection from other sniffing noses. Pay attention to the high-fibre diet (e. g. wholemeal products) combined with lean protein sources (lean meat, dairy products, eggs, pulses) and healthy fats (nuts, avocado) - and you're ready to face the threat of colds.

#4: Drink enough and avoid feeling thirsty

Now it's time for a lot of drinking: at least 2 litres of water, heavily diluted juice spritzers or unsugared tea a day are mandatory, because this way you moisten the mucous membranes, which act as a barrier against bacteria and viruses, and rinse pathogens directly out of the body.

#5: Keep yourself warm

When we freeze, the body's own defence system slows down, so watch out for warm clothing if you want to avoid a cold. Thick socks, scarves and warm sweaters not only feel good when the temperature drops, but also provide an immune system that runs at full speed.

#6: Keep your hands clean

After colds are usually transmitted by droplet infection, avoid physical contact with sick persons. Wash and disinfect your hands several times a day. If you have a cold pathogen, you can pick it up with your hands at any place where sick people have caught it.

#7: Avoid public transport

Numerous studies have shown that illnesses on public transport are spreading particularly rapidly. Buttons, poles and waste bins are ideal for spreading pathogens, and the more people in a place, the more likely it is to become infected. Therefore, avoid these situations as often as you can.

#8: Harden yourself

Alternate showers are a great way to boost your immune system and harden yourself. Admittedly, they require some effort, but those who endure will also be rewarded with a firmer skin and an energy boost. Shower yourself normally warm and finally with cold water first your legs and then your arms.

#9: Relaxing and enough sleep

While we sleep, numerous regeneration processes take place in the body, the immune system works at full speed and the entire organism is calibrated practically once. For this reason, make sure that your body has sufficient recovery phases at this very moment, so that it is able to confront the viruses and bacteria in a stronger way.

10: Fresh air against disease

The heating air in the cold season dries out your mucous membranes so that they no longer act as a barrier against colds.

Nutrition: Hidden Sugar - The Calorie Trap in Everyday Life

There is also a lot of sugar in foods that we would not expect to find!

Eight lump sugar - this is the amount of sugar recommended by the World Health Organization as the maximum daily ration for an adult. Can you handle that? Certainly not if you also use industrially produced food, sweeten your coffee and like to eat a piece of chocolate in the evening. In short, if you don't study every food label carefully and don't know every industrial code name for sugar, you are likely to get above the recommended 25 grams of sugar per day. And for that you don't have to eat sweets and cakes non-stop, because sugar is also added to foods that you wouldn't expect and would never guess.

Sugar: The amount makes the poison!

As harmless as a moderate sugar consumption may be, too much sugar can have serious health consequences in the long run. Obesity, type 2 diabetes and heart disease are noted as a result of the increase in sugar consumption in society leading to widespread diseases - a worrying development that is increasingly affecting children. But also on a less dramatic level, too much sugar brings undesirable side effects such as fatigue, impure skin, lack of drive, heartburn, weight gain and cravings.

It is therefore worthwhile to keep an eye on your own sugar consumption - here a little help by presenting the most important everyday sugar traps:

#1: Fruit yoghurt

With six cubes of sugar in a standard 150 g cup of fruit yoghurt, an adult's daily sugar intake would be almost exhausted. Industrially produced fruit yoghurts are therefore the sugar trap par excellence. By the way: even with the low-fat version you save calories, but no sugar.

Healthier alternative: mix natural yoghurt and fresh fruit yourself!

2: Canned fruit

The popular and supposedly healthy fruit preserves turn out to be real sugar bombs, as the fruits are preserved in a sugar syrup mixture for a longer shelf life. Thus, a 450g tin of pineapple already contains 18 sugar cubes. Result: A real sugar bomb!

#3: Sauces and dressings

Ready-made sauces (e. g. grilled sauces) and dressings often contain a lot of sugar in order to provide the spicy-strong taste. First and foremost ketchup, which comes to 43 cubes of sugar at 500 ml.

Healthier alternative: Always prepare the dips, marinades and dressings yourself, but avoid this sugar trap.

#4: Ready meals

Ready meals, whether frozen food (pasta dishes, pizzas, baguettes) or other products (bag soups, packed delicatessen salads, ready-made pasta sauces) usually contain a lot of sugar. On the one hand for a more intense taste, and on the other hand for a longer shelf life. 200 g packed, the coleslaw already has eight sugar cubes and the supposedly healthy salad is thus exposed as a sugar trap.

#5: Vegetables from the screw-in jar

No matter whether red cabbage or gherkins, the strict look at the label is also worthwhile here, because mostly the pickled vegetables are mixed with a lot of sugar. An average sized screw-in jar with pickled gherkins contains four cubed sugars, red cabbage weighing 700 g and an unbelievable 25 cubed sugars.

#6: Cereals

Anyone who reaches for traditional cereals and cornflakes in the morning or snacks a muesli bar in the hope of doing something good with them, will accidentally land directly in the sugar trap. The sugar content of these products is extremely high, which means that even a large bowl of muesli becomes a calorie bomb that does not even last long. A normal muesli bar already contains about three cubes of sugar and is therefore not really suitable as a healthy snack in between meals.

Healthier option: Mix your own oatmeal, nuts and dried fruit cereals together.

#7: Smoothies

Even smoothies that do not contain added sugar, i. e. only display their own fructose, add almost nine cubes of sugar to 200 ml. The reason for this are the many fruits, which have much less mass than if they were eaten as a whole. Unfortunately, pureeing only reduces the filling effect of the fruit, but not the calories.

Label confusion in the supermarket

#1: Conceptual confusion

Sugar is often not listed as sugar on the product, but as ingredients whose names end in -ose (glucose, dextrose, maltose, lactose, fructose), syrups, dairy products (lactose, skimmed milk powder, sweet whey powder), malt (maltose, barley malt) and fructose. Actually, all these ingredients are sugar, but in different forms.

#2: Sugar redistribution

Ingredient lists of foodstuffs must be structured in such a way that the ingredients are listed in descending order according to the quantity contained in the product. It is of course important to prevent sugar from being mentioned as the first ingredient. For this reason, various sugars with different names are usually used and only a small amount of each, so that the sugars all have to be listed in the last places on the list of ingredients.

#3: Proportional cheat

Considering above all the given portion sizes and the sugar or calories contained therein, many products are harmless. This is because the portions are unrealistically small. For example, a portion of frozen pizza is half a pizza, a portion of chocolate bar is half a chocolate bar and a portion of crunchy muesli is 50 g - portions that in reality are probably considered to be considerably too small. If you convert the sugar content to the actually eaten portion, it only becomes clear how much sugar you have actually consumed.

#4: Fruit sweetness

If only fructose is used in a product, the manufacturer may declare the product with the indication "natural sweetness" or "no added sugar". This fructose, however, is by no means the sweetness of fruit, but a mixture of glucose and fructose, which is almost synonymous with normal household sugar.

#5: Properties-Dizziness

Who cares about the sugar content when a product has many other great properties? For example, is low-fat, provides energy or is beneficial for the gastrointestinal tract? With these advertising promises, the manufacturer distracts the consumer's attention from the sugar content and to other positive characteristics, so that the quantity of sugar fades into the background.

Motivation: Bye piggy hound … take off, but right!

That's how you fraternize with your inner bastard:

Good intentions such as eating healthier food, exercising more sport and working less are often made with the best intentions and are meant to be absolutely serious - and yet they cannot always be put into practice on a permanent basis in everyday life. Especially now in the cold season, when the weather is increasingly inviting you to watch television on the couch, it is doubly difficult to stick to your own goals. The motto is therefore now: Make your inner bastard a friend, so that in the future he will work with you instead of against you.

#1: Acceptance instead of hostility

The human being is a creature of habit and it is completely normal that it is difficult for you to break out of your comfort zone. Accept this instead of criticizing yourself for it. Not self-criticism, but self-motivation takes you further - so always proceed in a friendly and motivating manner with you, just as a supportive fitness coach from the outside would do.

#2: Arguments instead of obedience

If you notice that the inner bastard intervenes in the implementation of your goals, this is your opportunity to question your motives once again. Why do you want to achieve this goal? How important is it to you? In short: question your intentions and find convincing arguments for it. Whoever succeeds in convincing the inner pig dog, stands a good chance of working hand in hand with him in the future.

#3: Sense of reality instead of dreams of desire

Stay on the ground with your goals, because nothing is more demotivated than if your goals are unrealistic and thus attainable from the outset. A challenge is good, but pre-programmed failures expose the inner bastard immediately. If you want to run a marathon in two months, but have never been jogging before.

#4: Reward instead of punishment

Find an ally for your goals, e. g. a training partner, with whom you arrange to meet for sports. This increases the pressure, but at the same time you have a comrade-in-arms who gives you positive feedback and reflects that you are on the right track. Appropriate fitness apps can also activate the reward center in the brain in the same way.

#5: Planning instead of running

Be as concrete as possible in your objectives. If you want to do more sport, then decide directly on which days of the week, how long and which training unit you want to do. Find a way to make it easy for you to stay on it. So, for example, register in a gym where training is possible in any weather and at any time of the day.

And: Develop an emergency strategy. How do you want to proceed when a training session actually fails. Do you want to catch up with the unit or will you train longer next time? That way, you remain able to act even in the event of setbacks.

#6: Pull through instead of argue

And if the bastard just doesn't want to rest, if all the plans and arguments don't help discussions, then only one thing helps: Make it easy! Don't think about it for long, but just do it and hold on. Because: Once you have consistently implemented a new behaviour for a certain period of time, it becomes a habit and you can rely on your inner pig dog to support you in continuing your behaviour at the latest from this point in time.

Prevention: Health insurance contribution - fitness studio on prescription?

The recently passed prevention law promotes and supports health programmes in fitness studios in a new way and thus brings some advantages for the sports enthusiastic fitness studio member!

The law to strengthen health promotion and prevention, in short the prevention law, has been in force since 2016. It is intended to strengthen health promotion and prevention both in the immediate everyday life of citizens and to support individual health promotion services. The main aim is to improve people's movement habits and put this idea on a legal basis. In the future, the health insurance funds - which benefit immensely from a healthier population - will be made more obligated to achieve this goal, and all insured persons can ultimately benefit from this.

New status for fitness studios

According to the new law, fitness studios are given a much higher priority than before, as they are becoming the most important partner of health insurance companies in their efforts to improve the health and exercise habits of the population. Fitness studios promote regular physical activity and thus contribute to the reduction of the so-called avoidable diseases of civilization (such as obesity, type 2 diabetes, various cardiovascular diseases, etc.), the cause of which can often be found in individual lifestyles with little physical activity. According to the new law, the health insurance companies now have the obligation to provide these services for health promotion for the insured and must therefore work more closely with the existing sports providers.

Increased benchmarks and new cooperations

Whereas by 2015, the annual health insurance fund had to pay only 3.17 euros for a health-promoting prevention measure, the new law has more than doubled this contribution and increased it to 7.00 euros, bringing the total volume for this area to around 490 million euros per year. The advantage for the fitness industry is obvious: due to the increased compulsory expenditures of the health insurance companies, the health insurance company can be expected to cooperate more closely with fitness studios in the future, to promote and subsidize quality-assured course concepts and thus increase the number of health-promoting courses financed by the health insurance companies accordingly.

Most fitness studios have been offering courses for a long time, which promote health and thus make a preventive contribution to improving the lifestyle. If these movement concepts now correspond to the quality criteria of the health insurance companies and are therefore considered "quality-assured", they can be financed by the health insurance companies and also explicitly recommended as concepts for the improvement of health behaviour.

Three criteria determine whether a course can be financed by the health insurance fund: The qualification of the trainer, the certification of the fitness centre and the implementation of a standardised course programme in accordance with the guidelines. If these conditions are met, the corresponding range of exercise activities can be subsidised by the health insurance fund and made available to you as a member of the fitness studio at a reasonable price or free of charge.

Medical recommendations

Another new feature of the prevention law is that in future doctors will be required to make recommendations for prevention, e. g. to provide information on quality assured short offers in fitness studios. This is intended to motivate and guide people who would not have found access to the gym in other ways to a more active, healthier lifestyle.

In summary, then, it is possible to state that:That the new law will significantly support and advance the provision of subsidised and thus favourable exercise programmes for health promotion in fitness studios. Access to and information on these programmes will also be simplified in the future, inter alia by means of appropriate medical recommendations.

Fulfilled partnership - What makes a relationship really happy

Tingle & Love - Tips to keep the relationship fresh

How do you spice up a relationship? Especially if you've been together as a couple for a long time and still live together. How you can avoid sitting in front of the TV in the evening and living in a shared flat.

If you've been together as a couple for a few years, then of course the adrenaline and the initial excitement have disappeared. Then everyday life becomes normal and if you don't pay attention, more and more routines creep in and at some point you start living next door. Of course you can also see each other in all unfavourable moments, e. g. with a sniffing nose or snoring. This can of course kill all the romance and passion, but there is still a lot you can do to celebrate love a little bit anew and to spice up the relationship.

1. Talk to your life partner

Talk to your partner about a lot of profound things. So it's not just about everyday things like what happened to you at work today or which movie you saw last. But also about how your childhood was, what your relationship with your parents is, what dreams you have, what you might want to do sometime. All these fundamental questions of life.

2. Set up a regular date-night

The problem with long term relationships and especially when you live together is that you don't really date anymore. I. e. this anticipation for the joint meeting, making oneself pretty for one's partner, planning the evening together and then doing something particularly romantic. This is not necessary if you live together. But you can also get that back by simply setting up a fixed appointment per week or an appointment every two weeks. At which both of them have a real date together again and that's where they celebrate in the same way. So you plan it together, make yourself pretty for it, take your time off of course, take enough time and spend a great evening together.

3. Surprise your partner

Especially when boredom and routine prevail, break this routine and do something different and new. Bring flowers to your partner, pick them up from work, put on something special or plan some surprise for him.

4. Set up a common ritual

This in turn is the advantage of long-term relationships and also of having lived together for many years. You can get yourself a common ritual that only makes you special, and that will make you bond even more. For example, you might want to have a quick review in bed every night to see what's best on that particular day, or to have a breakfast in bed every weekend. Some kind of nice little ritual you guys are.

5. Remember what you like about your partner

In long-term relationships, this is often forgotten why you fall in love with your partner. What you like so much about your partner is appreciated and what qualities you like so much. Just as it used to be and what you have seen in him, and to keep this in mind every now and then, even after many years of relationship, love also keeps you fresh.

6. Don't forget to show appreciation to your partner

Praise you or him and say thank you. This is also the case if we live together for a long time, then you can easily get caught in a spiral where you only start exchanging negative things with each other. The colleague who was annoyed by what went wrong again, how you somehow feel uncomfortable and you forget that the partner is not a matter of course and that he or she is doing great things. That you also say thank you when you are invited to an ice cream, when your partner listens to you or takes you in his arms. Even after many years, the recognition they deserve is evident.

7. Forging plans together

If there is no excitement in the relationship, you probably haven't talked about your plans for a long time. Because that way you can easily get the adventure back into the relationship. You two have so much more to go on, or you can have so much more to go on. For example, what would you like to do together in the near or distant future? Maybe you want to move into a bigger apartment? Do you have a project in common professionally? You two want to start a family? Do you want to travel around the world? These are all great things that bind you together, because they are your joint plans for the future. And of course, they will also make you to indulge in anticipation together.

8. Wallows also in common memories

Just as the gaze to the front welds together, so does the gaze to the rear. What have you guys been through? How was it when you guys got together? Do you remember your first date? Do you remember what a first impression you had of your partner? What have you already experienced together - any journeys, projects, moves, renovated and furnished the apartment together? You can reflect on what you've already been through and what you've been through and what didn't break up, but maybe even brought together more.

9. Joint ventures

Just as important as each partner has his own friends, interests and hobbies, it is also very important that you have something in common. So maybe there is something you both are interested in, e. g. a music genre you both love and where you can go to a concert together. Maybe you both love Thai cuisine and could go to a cooking class together. Because of the fact that these joint ventures also connect and you have new topics to talk about this topic or hobby. Eventually there is also a lot of adrenaline in the respective experience, which brings together even more.

10. Occasionally move away from the partner

Especially if we take our partner too much for granted, it can help to get a little bit out of the way and take a step back. To keep distance and give us the opportunity to miss the partner again. Notice what it's like when the partner isn't there. So maybe by staying somewhere else or even taking a short break on your own or with your friends. This often helps us to remember how much we miss each other, what we love and appreciate about him and to really look forward to seeing him when we can embrace him again.

Happy long-distance relationship - Maintaining love despite distance

In fact, long-distance relationships are becoming increasingly common in today's society. They also represent an extreme burden for relationships, which can be solved if you pay attention to a few points.

What used to happen only in times of war has now become commonplace. Couples who have to live at least temporarily at a distance. Employers more often require us to be flexible and work in other locations. Stays abroad are actually something like an unspoken obligation in the course of studies or even during school hours. I have read that at least every second person in Germany now lives temporarily in long-distance relationships. I myself have also been affected by this for three months. I bet everyone of you know at least one person who is affected or has been affected by it.

As I said, there are many reasons - whether you are moving to another city for your studies, for your job or whether you are spending a year abroad. Then it is really important to keep love alive through this distance. Or in the case of chronic long-distance relationships, i. e. these typical weekend relationships, to somehow bear withstand this eternal cycle of "vision and separation" in the best possible way.

I am now showing the greatest possible problems and challenges that long-distance relationships can bring. Here is what you can do to keep love alive at a distance.

1. Staying present

The greatest danger for long-distance relationships is to gradually drift apart. Because you just don't participate in each other's everyday life anymore. I. e. it is very important that you regularly talk and communicate with each other. Use all sorts of communication systems to keep you really involved in your everyday life. So call your partner and tell him what you have experienced, what was particularly stupid today, what you think and feel. Even if you see and see each other next weekend.

2. Trust each other

One of the biggest challenges for long-distance relationships is dealing with jealousy. Because your partner will experience other things, he will try new things without you. He will meet new people, will go out and celebrate with other people. So it's very important that you trust him, that you remember that you know him as a person. And that he or she loves you. It is imperative that you avoid any kind of control mania. So this constant news is about "What are you doing right now? Who are you doing this with? What else is happening? What did you just eat? Avoid clinging behaviour because it puts your partner under uncanny pressure.

3. Maintain the passion

A big problem in long-distance relationships is of course that you can't even just hug or kiss your partner. But that the whole physical affection and passion completely falls by the wayside. So that this doesn't happen, try to exchange these intimacies through other channels. So by sending you photos via smartphone, which might increase the anticipation of each other.

4. Plan your reunion

Every time you break up a weekend relationship, it should be clear when you can see each other again. So that you don't separate in the unknown and so that you can develop your anticipation. Even larger goals can be planned wonderfully together, so that you can indulge in anticipation together. Maybe on a trip together, a larger family celebration or moving together after the time of separation.

5. Remove the pressure

Especially in weekend relationships there is a lot of pressure that on weekends when you finally see each other again everything has to be perfect. Many couples plan their weekend meticulously and get a highlight after the next one, which they have to work off. So that this is an absolutely romantic weekend which you will always remember. But that's exactly what builds up too much pressure, which puts you both under enormous pressure, and it doesn't usually work that way either. Of course, this can also be the case when you see each other again, but you have to get used to each other again. That you guys might be fighting a little bit at first, or that you might be a little bit of a stranger. Just take it easy on the weekend and relax. You can also spend the whole weekend together in bed, i. e. you don't have to do something really special. But just look forward to the reunion, because that is in the foreground and then you can decide spontaneously that you want to do something nice together. Or maybe not.

6. Create rituals for you

This is also very helpful for long-distance relationships, which you maintain such a common ritual. Many couples send themselves e. g. Good Morning News or Sleep News. So the last thing you do before you go flaccid is write something to your partner. Or maybe it's something like you're always eating out on the first day together or cooking something together. Somehow something beautiful that pleases you, because rituals create security and that is needed at a distance.

7. Regulates the finances

Especially if you visit more often or if one of them is driving to the other, it costs a lot of money every month. Money problems and money disputes are a common factor in relationship disputes and unfortunately not only in long-distance relationships. But nevertheless because long-distance relationships in particular are financially burdened. Arrange this for you from the beginning and let's talk about it so that both of you feel comfortable with the solution. That you might put together for the fare of one partner. These financial matters should not burden your relationship.

8. Surprise yourselves

Small gestures and gifts receive love, and this is true in normal and long-distance relationships. I. e. surprise your partner more often with a text message like "I love you". Or send flowers via an online mail order company, a small greeting card with your perfume scent or a photo album from your last trip together. Do something nice and beautiful with which you can surprise your partner.

9. Settle dispute immediately

It is important that you don't wait until the weekend or your first reunion to resolve a relationship dispute. But that you always get this right out of the world, because otherwise there is a lot of jammed up until the next reunion. And you don't want to start or finish your next reunion completely in a fight. So it's best to clear things up immediately!

10. Discuss your future

The long-distance relationship should rarely be permanent. Because it is incredibly sad and sad when you spend several years in a long-distance relationship, only to find out at some point that no one is actually willing to leave their hometown or place of residence. Or that the stay abroad was originally planned as a long-term solution. So talk about your future and really consider exactly when you can find together. So when this long-distance relationship ends and you can finally be permanently close to each other.

11. Use your time

Probably the long-distance relationship cannot be avoided because it has to be like this. Because one of them has to work or study in another place. Then accept that and deal with the situation, stop complaining or complaining and make the best of the situation. It can also have its advantages to live in a long-distance relationship. Because you have much more time for yourself, you have more time to meet your friends, to take care of your hobbies, you have fewer responsibilities. Nobody cares if you stay in the office for a long time and do overtime. So you can put your resources into other projects or people during this time. In this way you will make the most of your time and be happier and more balanced when your partner comes back.

Love at a distance is a challenge on which both partners can grow.

Staples in relationships - How to become less affectionate

How can I manage to be less attached and less in relationships? Here I describe five reasons for your clinging behaviour and what you can do about it.

Compounding behavior can occur in all relationships. So in the relationship with your partner, as well as with your friends or maybe with your parents. I will limit myself to the (married) couple relationship. But as I said, it can occur in all relationships.

What does it even mean to cling? Stapling is a behavior if you want your partner around you all the time. If you flood him with messages every day. For example, if you write him a message at 10:00 am,"How are you and what are you doing right now?" and write again at 10:30 am,"What are you doing right now?". Though in this half hour probably not a hell of a lot will have happened.

It is also expressed, for example, in the fact that you want to penetrate into all areas of your partner's life. So want to be present everywhere, e. g. you can also contact the sailing club only because he likes to go sailing. You're pushing yourself into the evenings he wants to spend with his buddies. You have to be around him all the time. That means you're not giving him any space.

Those who cling have the feeling that they absolutely need their partner. And therefore terrified of losing him. You are almost emotionally dependent on your partner and can't imagine a life without him. That's why you cling to him so that you don't lose him.

This can even be flattering for the partner at the beginning, because it is nice to see how much the other one wants to have nearby. But sooner or later it gets very annoying this behavior and it also becomes extremely stressful. Your partner feels more and more pushed into the role of fulfilling your needs. So being there all the time, responding to your text messages and that will make him unable to live his life. That he e. g. doesn't pursue his hobbies like that anymore, that he can't meet his friends so freely, because then you are always there.

It will make your partner feel crushed by your love. Maybe your constant news might also trigger some kind of control feeling. So he feels like you're controlling him all the time, which leads to anger and anger. Sooner or later he will probably part with you in order to finally be able to breathe freely again. This is the last thing you want, of course. Because you want to hold him, you don't want to lose him right now.

Therefore, you should definitely work on your clasp and attachment. In a healthy relationship, none of the two partners cling to each other, but one leaves oneself the freedom for one's own hobbies, interests and friends. Thus, one is all the more pleased about the time spent together.

So how can you become less devoted?

The first step is to recognize your behavior. That you realize for yourself that you're clinging to too much. You have already done so, and this is a big important and first step.

The second step would be to look at the causes of your behavior. Why are you even clinging? And then take appropriate countermeasures.

I'll show you five causes and how to deal with them:

1. Early loss experiences

The first reason for clinging behavior may be early loss experiences. Maybe you were abandoned as a child by one parent or lost some other important caregiver. This now naturally leads to this strong fear that other people can only step into your life to rely on it again. If you suffer from it, so if you think that's the problem behind your clinging behavior, you should try to let go of the past negative experience. To leave this ballast from the past behind you, so that you do not carry it further into your future.

2. Bad experiences in previous relationships

Just because your ex-partner cheated on you doesn't necessarily mean that your current partner does exactly the same thing when he's not with you. Every relationship is a new beginning and a new start. In relationships, it's necessary for us to go in with a leap of faith. So it's important that you learn to trust and trust again.

3. Low self-esteem

This means that you feel uncomfortable with yourself and are constantly looking for confirmation from your partner. You must therefore always have him around you, always be sure of his love so that he can build up your own value, so to speak. In this case, you must urgently learn to build up self-confidence and increase your self-esteem.

4. Uncertainty

Maybe you're terrified of being alone, and that's why you're so attached to your partner. Because there's no way you want to achieve this horror scenario that you don't have anyone. In this case, learn to be alone. Learn to be yourself enough. Learn to spoil yourself. And to do you a good thing, that you alone are worth it. Gain a sense of achievement that shows you that you can create something on your own. You can also take part in relaxation procedures so that your fears, worries and these panic thoughts can be brought under control.

5. Lack of independence

Maybe you've never been alone in your life. You've always moved from one relationship to another. Or from the parental home directly into the first relationship, that's why you make your partner the center of your life. However, a healthy relationship always takes place at eye level and therefore it is very important that you are an independent person. That means that you have your own interests, your own hobbies and therefore try to find them. Try to find out what you like to do, what your passion is, get a hobby, expand your circle of friends, try out some projects on your own. For example, cleaning out or redecorating the apartment. Just to get this sense of achievement and find out that you can do it all by yourself. You can also read yourself, so that you don't have to rely on help any more and so that you can work step-by-step to develop your independence. Which will really be a great feeling for you.

True love does not cling, but rather releases, so that both partners can unfold themselves!

Overcome and free yourself from fears, panic attacks & phobias in your life

Social phobia - Am I affected by it myself?

People with social phobia have a strong and actually unfounded fear of social situations and avoid them as much as possible. However, the border to shyness is fluid. So when do we speak of social phobia and when of shyness?

Many people believe they have a social phobia because they are reluctant to focus on it. Or just being afraid to talk to other people. But just because you don't like to draw attention to yourself doesn't mean that you are suffering from a mental disorder.

When we really speak of a social phobia, social phobias are among the most frequent anxiety disorders. A phobia is thereby a persistent and unfounded fear of something, animals can be for example the classical spider phobia, or perhaps it is also the fear of locked rooms then we speak of a claustrophobia.

Or the fear of speaking in public, that's what we call social phobia. I. e. the fear of the social situation. And in these situations, the typical anxiety symptoms are shown. So the blushing, the sweating, the tachycardia, the trembling and what you know. And this naturally leads to the fact that these situations are best avoided. So don't even visit them.

Whoever has a social phobia is afraid of attracting attention. Fear of embarrassing yourself in front of others. This can apply to all social situations and then, of course, the people affected feel constantly tense and under observation. Thus they are constantly nervous, insecure and inhibited. But it can also limit itself to certain situations, such as the fear of eating other people.

The symptoms of social phobia are also evident on several levels.On the one hand there is thelevel of thoughts, which is determined by quite a lot of negative thoughts. People who are affected are constantly thinking about things and constantly worry about what others might think of them. What you can do now, whether you are laughing, talking about them behind your back or criticizing them. This is accompanied, for example, by the fact that they expect failure in everything and everyone. So you have a lot of negative thoughts.

At theemotional level, fear is the most common and strongest feeling of course. The fear that others might simply perceive them, that others might laugh at them, the fear of negative evaluation and criticism. The fear of talking to other people, the fear of being in public in front of others to eat, to talk or to be scared of going to a party. All these fears are behind it. But also, for example, feelings of inferiority because they consider themselves to be losers and often also feelings of anger or anger. What is more, they react so sensitively and that they can't stand it, so they always have to worry about it.

On the physical level, the typical symptoms of anxiety are evident. I think she'll know all of us. So that's the tachycardia, the shortness of breath, the trembling, the blushing, maybe the urge to let water in, the need to get a dry mouth, the need to start stuttering or the urge to say nothing at all.

Then we'd be on the behavioral level by now. Because these feelings of anxiety naturally lead to the person concerned becoming silent, saying nothing more or responding very monosyllabically. That they can avoid eye contact, for example, i. e. not be able to look into other people's eyes openly, but perhaps rather keep their eyes lowered and, of course, prefer to avoid such a situation altogether.

And that is also the problem of social phobias, that they naturally limit our radius of life quite severely, because they deprive us of the joy of life. Of course, if you always feel tense in public and are stressed when you have to eat with other people in the restaurant. A lot of joie de vivre is lost and, of course, the fact that certain situations are avoided from the very beginning. This leads to a loss of performance, because you can never compete with others, for example, because you are guaranteed not to be the one to report to the meeting. Or maybe the social phobia is so strong that you couldn't even attend the meeting.

Perhaps now, when listing the symptoms, you may have thought that some people might also come across you and I can imagine very well that many people recognize themselves in these symptoms. For example, I don't like to be the center of my attention at all and have avoided giving any lectures or speeches during my life (really by hand and foot) because I don't like it.

Shyness vs. Social phobia