We all know people who are inspiring. But just how does one inspire others? Here are ten simple ways you can inspire people to be their best:
Be a good example. People watch what you do more than they listen to what you say. Be someone worth emulating.
Care about others. People don’t care about how much you know until they know how much you care. Ask questions. Take a genuine interest in people.
Encouragement. Everyone goes through tough times. When you support people and encourage them through these times, you’ll be inspiring them to see the best in themselves and in the situation.
Be inspired yourself. Look for people, ideas, environments and knowledge that you find inspiring and motivating.
Share from your own experience. You have more to share than you realize. Mine the rich experiences of your life and share your wisdom from your unique point of view. You may be the only one who can touch someone with your inspiring message.
Be vulnerable. Be willing to share your failures as well as your successes. Others will relate to you. They’ll understand that they’re not the only ones with challenges.
Tell stories. Facts tell and stories sell. They inspire, too. We learn best from parables and we all need to develop our own inspiring stories.
Be a good communicator. Increasing your ability to communicate effectively is a critical element for you to inspire others. Watch how you speak and what you say. Invest in your communication skills.
Challenge people. Many of us have had teachers who at times seemed more like tormentors than mentors. They challenged us to do our best, and we were better for it. Practice “carefrontation”—the careful and caring confrontation of others.
Read. It may not follow that all readers are leaders, but certainly all leaders are readers. Stay informed. Share what you read with others. Tell people about books that have inspired you. Share the knowledge.
Where do you get your protein? This is the number one question I get asked when people learn I am a raw vegan. The multi billion dollar meat and dairy industry is obviously really great at brainwashing Americans into believing animal products are the only way to get protein. Here’s an awesome list of wonderful sources of bioavailable, easy to absorb, plant proteins that neutralize or alkalizer your blood. These proteins are clean burning fuel. They are easy to digest and absorb. Humans only need 15% of their diet to be protein. Meat is a secondary source of protein. The animal who ate the plants provides you the meat. Why not get the liquid sunshine from the source? A gorilla never worries about protein after all :)
My favorites include spirulina, chlorella, sprouts, grasses, kale, avocados and chia! What is your favorite on this list?
This is such a cute little easy guide for you to be able to grown your own sprouts for salads at home.
How to make a smoothie
Behold, the smoothie. A meal in a glass. And not just any meal. A meal anyone can make, no matter how inept in the kitchen or bound by time constraints. And, done right, smoothies are packed with vitamins, minerals, antioxidants, protein, healthy fats and so much more. Not only can smoothies be nutritious, they’re also super delicious. That combination doesn’t come ‘round too often.
Use it as a meal replacement (e.g. breakfast), a post-workout drink, a supplement, snack or a healthy dessert. Use smoothies as a way to get your daily dose of fruit and veg, to lose weight, build muscle, or gain weight. Adapt smoothies anyway you can to suit your needs. The only thing holding you back is your imagination. There’s so much more to smoothies than fruit, yogurt and ice. Here’s your go-to guide on how to make a smoothie – awesome!
Smoothie Step 1: Add Fruits and/or Vegetables
Use fresh or frozen fruits to make your smoothie. Out of season, frozen fruits are a good choice, as they’re picked at the peak of ripeness and immediately frozen, sealing in the vitamins and minerals for maximum nutrition and maintaining textural integrity. Of course frozen fruits are incredibly convenient, but they also score high in terms of taste. Because you need less ice, you can achieve a more intense, purer flavor and yield a creamier smoothie.
Why not freeze your own fruit, especially if you prefer organic? Just buy fruit in bulk when in season (esp. when on sale), peel, cut, place in freezer bags and freeze.
Fruits to add to your smoothie include:
- Berries (e.g. strawberries, blueberries, blackberries, raspberries, cranberries, cherries)
- Melon (e.g. watermelon, cantaloupe, honeydew)
Smoothies are a great opportunity to get some greens into your diet without actually tasting them. The fruit in smoothies mask most of the flavor of the vegetables, such that it still tastes like a fruit smoothie (though slightly different color). Spinach is one of the most popular greens added to smoothies because it has a mild flavor (its taste is masked by fruit) and because it is easy to blend. Other mild greens include romaine lettuce and bok choy. Adding a few greens will massively boost the nutritional content of your smoothie. As you experiment with ingredients and recipes, try some of the greens listed below:
- Swiss chard
- Bok Choy
- Collard greens
- Spring greens
- Beet greens
- Dandelion greens
- Mustard greens
- Romaine lettuce
SMOOTHIE STEP 2: ADD LIQUID
Smoothies are all about balance. Balance of flavor, balance of texture. Consistency of your smoothie is as important as taste. To get the right consistency add between 1 and 2 cups of liquid for every 3 cups of fruit. Exactly how much you need depends on the type of fruit you’re using. Bananas and mangos for example are thicker fruit, which means you’ll want to add more liquid. Watermelon, on the other hand, produces a lot of juice, so you’ll need to add less. In any case, if it’s too thick you can always add more liquid, and if you added too much liquid just add more ingredients that thicken your smoothie (see next step).
Nothing is irreversible when making a smoothie, you can always add a little more of this or a little more of that to get it just how you want. That’s what the infographic (above) is all about. A cheat sheet! In fact, experimentation is the best way to find out how you like your smoothie!
Liquids to add to your smoothie include:
- Cows milk
- Almond milk
- Hazelnut milk
- Soy milk
- Rice milk
- Oat milk
- Hemp milk
- Coconut milk/ water
Fruit juice (fresh squeezed/ pressed or store bought):
- Orange juice
- Apple juice
- Pear juice
- Grape juice
- Pomegranate juice
- Iced coffee
- Iced green/ black tea
SMOOTHIE STEP 3: THICKEN UP
This step will give your smoothie body, texture and creaminess, and balance out any acidic taste from fruits such as oranges and berries. But it’s also an opportunity to boost the nutritional content of your smoothie. Thickening your smoothie is especially important if you’re working with watery fruit such as watermelon or pineapple, or haven’t used thick, balancing fruits such as avocado and banana.
Nut & seed butters (preferably natural & unsweetened):
Nut and seed butters are rich in protein, fiber, and essential fatty acids.
- Almond butter
- Cashew butter
- Hazelnut butter
- Macadamia nut butter
- Peanut butter
- Pecan butter
- Pistachio butter
- Walnut butter
- Pumpkin seed butter
- Sesame seed butter (tahini)
- Soybean butter
- Sunflower seed butter
- Cottage cheese
- Frozen yogurt
- Ice cream (best used for dessert smoothie, treat or weight gain smoothie)
- Coconut meat
- Chia seeds
- Psyllium seed husks (drink smoothie quickly or psyllium will swell making it difficult to drink)
- Beans (tip: use white beans or chickpeas in fruit, vanilla or other light-colored smoothies and black beans in chocolate or dark smoothies)
If you don’t want to thicken your smoothie with any of the above ingredients or are only adding ice, work with fruits such as avocados, bananas and mangoes, that are naturally thicker or frozen fruits to achieve a thick, rich and creamy smoothie.
SMOOTHIE STEP 4: FLAVOR IT
This is one of my favorite steps. It’s where you take really good smoothie and make it special.
Let’s start with sweeteners. Ideally, most of the smoothies sweetness should come from fruit. If you’re using sweet and ripe fruits such as banana and mango, you should need little sweetener. If you do need to sweeten your smoothie, you can use (brown) sugar, but there are many ways you can sweeten your smoothie and add nutritional value or at least limit calories.
- Maple syrup
- Agave nectar
Just as any meal, a dash of salt can enhance the taste of your smoothie. To add extra nutritional value, use high quality sea salt such as Celtic sea salt, instead of table salt.
Adding spices will take your smoothie to the next level, both in flavor and nutritionally.
- Cilantro/coriander (green smoothies)
- Parsley (green smoothies)
- Cinnamon (adds a layer of sweetness, without adding calories)
- Vanilla (extract)
- Almond extract
As well as the following (a little will go a long way):
- Cayenne pepper
- Lemon juice
- Lime juice
SMOOTHIE STEP 5: SUPERFOODS
This is where you take your smoothie to the next level in terms of nutrition. There are a plethora of superfoods you can add to smoothies to give it a massive nutritional boost.
Adding a tablespoon of healthy oil (e.g. fish oil and coconut oil) is an easy to way to turn a smoothie into more of a meal. Adding healthy fats help you absorb some of the nutrients, will make the smoothie more satisfying and help you feel fuller for longer. Instead of a tablespoon of oil, you can add some avocado, it’s full of healthy fat and will make your smoothie creamy.
Another awesome addition to your smoothie is protein. Like fats, protein transforms your smoothie from a snack into a meal. Protein takes longer to digest, stabilizes blood sugar, helps you feel fuller and keeps hunger at bay. Protein is important if you’re using smoothies as a meal replacement or as a post-exercise snack. You can add protein powder (e.g. whey protein, hemp protein), which come in all sorts of flavors, or use foods such as cottage cheese, yogurt or milk (see step 3 above) as your protein source.
As with the previous steps, the following is just a list of what you can add, it’s not meant to be overwhelming, but just give you an idea of the possibilities and encourage you to experiment a little.
- Protein powder
- Coconut oil/ butter
- Flaxseed oil
- Fish oil
- Fresh sprouts
- Green powders
- Cacao powder
- Maca powder
- Aloe vera
- Acai powder
- Goji berries
- Spirulina powder
- Chlorella powder
- Wheatgrass powder
- Multivitamin powder
- Wheat germ
- Probiotic powder
- Ground flax seeds
- Hemp seeds
- Bee pollen
SMOOTHIE STEP 6: BLEND!
Added all the ingredients? It’s time to blend! Start out on a low setting and work your way up to the top speed. It’ll take about 30 to 60 seconds – depending on ingredients – to blend. Pour, drink and enjoy!
Certain plants can purify the air taking out toxins or bad or stale air, these are some wonderful plants to keep around the home.
1. Bamboo Palm: It removes formaldahyde and is also said to act as a natural humidifier.
2. Snake Plant: It absorb nitrogen oxides and formaldahyde.
3. Areca Palm: One of the best air purifying plants for general air cleanliness.
4. Spider Plant: Great indoor plant for removing carbon monoxide and other toxins or impurities. Spider plants are one of three plants NASA deems best at removing formaldahyde from the air.
5. Peace Lily: Peace lilies could be called the “clean-all.” They’re often placed in bathrooms or laundry rooms because they’re known for removing mold spores. Also know to remove formaldahyde and trichloroethylene.
6. Gerbera Daisy: Not only do these gorgeous flowers remove benzene from the air, they’re known to improve sleep by absorbing carbon dioxide and giving off more oxygen over night.
I should get plants.
Don’t let weight loss run your life. Yes eat healthy. Yes workout. Don’t miss a chance at spending time with friends or having a relationship because you need to workout or you worry about eating out. It’s hard not to obsess sometimes but not obsessing can get you amazing things and to amazing places.
What the scale can’t tell you…
weight… its just a relationship between you and gravity.
"My coach said that you can train and put in the work, but if you’re not confident you’re not going to achieve. The mental stuff is all that can hold you back; you can train really hard but you have to stay mentally tough, mentally focused and be mentally confident about what you’ve trained for and what you’ve set your mind to. "
rest days are so important I don’t care if you’re not sore or feel like you can get in an extra workout on a day you should rest because “why not” or you ate more junk food than planned STOP and relax because your body can’t change if you don’t give it time to repair itself at least once a week and it’s not healthy or logical to work your body like a machine and drain it but then expect it to look polished. take care of yourself.
7 Ways to Reach Your Goals & Not Give Up
This can apply to fitness, health, work or just life in general.
- Take a Shot - Nothing tried, nothing done. Every day holds a new opportunity.
- Be Realistic - If you set unrealistic goals for yourself, you may be setting yourself up for failure.
- Stay Strong - Stick with it. It will get better.
- Keep on Target - If you don’t see a change, try a new approach.
- Persist - No one said it was going to be easy. Keep going.
- Don’t Doubt - It will be worth it.
- Push Yourself - Don’t give up. You’re almost there.
Reblog to share.
Follow my blog for more #motivational infographics:)
Don’t shop on an empty stomach.
The cardinal sin of grocery shopping, hitting the store when you’re hungry, will put you over budget faster than you can say “junk food.” If you have no choice but to go to the store without a meal, buy an apple and some nuts (or another snack rich in protein and/or fiber) to munch on while you’re shopping.
At the very least, make a list before you shop. At the very best, plan your weekly menu or list a few main dishes that you can eat throughout the week. This will save you not only money on your grocery bill by preventing you from buy (and possibly pitching) food you don’t need, but also time and fuel savings, from fewer trips to the store for essential ingredients.
Held to the same standards as name-brand versions, store-brand products are usually just as good, and less expensive. Generic products are available for nearly every product you can think of, so be on the lookout for them (and watch your savings add up).
Sometimes this just isn’t possible, but if you can shop solo, you’ll be able to focus on finding the best deals and taking as much time as you need to make it through the store. In addition, no one else will be begging for items that aren’t on your list.
Bring your calculator.
Sometimes the largest container of, say, tomato sauce, isn’t actually the best deal. Unless you like to do long division in your head, consider toting a pocket calculator when you head to the supermarket. It’ll make figuring out the real prices for items a lot easier. As long as you can afford it at the time, buy the brand and size of a product that has the lowest per-unit (per pound, ounce, etc) price to get more for your money.
Make smart substitutions.
This one may be hard for some of us, but it has the potential to save you a great deal. Think about what you eat, and then think about what may be a cheaper—at equally healthy—substitute. Like breakfast cereal? Oatmeal is usually cheaper. Love soda? Try sparkling water with a little fruit juice mixed in. Snack on chips? Pop some popcorn kernels on your stovetop instead. Be willing to make substitutions on brands and specific ingredients based on sales, too. You may find that a different brand or flavor of yogurt, for example, is a better deal one week. Snag it!
Buy whole foods.
Sometimes, the less processed a food is, the cheaper it is per serving. Apples may cost less than applesauce or apple juice. Canned black beans will be cheaper than refried beans. A block of cheese costs less than shredded cheese. Whole grains like brown rice and oats will be cheaper than processed cereals. Think about the original, whole food that a product is made from and decide if you can eat that whole food as-is or use it to make your own sauce, cereal or juice—instead of paying food manufacturers to do it for you.
Buy in bulk.
Long a staple of natural food stores, bulk or “bag and weigh” sections are now appearing in traditional supermarkets. Items like flour, beans, rice, nuts, and dried fruits are available for less than prepackaged versions of the same foods.
Don’t get stuck in the middle (of the grocery store).
Packaged foods have been condensed, salted, refined, sweetened, or otherwise processed. They may seem like a good deal, providing more calories for less money, but those calories usually aren’t very nutritious. Resist the lure of the middle aisles and stick to the perimeter of the grocery store; you’ll save money and wind up with bags full of whole foods. When you do find yourself in the middle aisles, aim your gaze toward the top or bottom of the shelves, where the prices are usually lower. Grocers strategically place higher-priced products at eye level.
Eat your protein without the meat.
Try substituting one meat meal per week with a vegetarian meal to save money and benefit your health. Beans, eggs, and tofu all provide high-quality protein for a fraction of the cost of meat. Find more meat-free protein ideas and inexpensive meatless meal ideas.
If you’re really craving a special treat, make it from scratch. You can make it from healthier ingredients and spend less. Tell those muffins in the bakery case that are calling your name to hush and whip up a batch of some with whole grains, blueberries and honey at home that would put the store-bought ones to shame.
In-season produce costs less, thanks to the law of supply and demand. You might miss having tomatoes in the heart of winter, but the fresh, perfect tomatoes of summer taste better, cost less and are more nutritious anyway. Check out sales flyers and base your menu off fresh foods that are available right now (instead of foods that have to travel across the country or an ocean to make it to your store). Make a trip to your local farmers market to get some great prices on local produce.
Carry out—from your kitchen.
Packing your lunch, snacks, drinks, and other meals are usually less expensive and healthier than eating out. It will require more planning, but the dollars you save will be worth your time in the end. If necessary, invest in some reusable lunch bags and containers instead of buying disposable sacks and baggies for your food week after week.
Grow your own food.
Plants are cheap, and seeds are even cheaper. You can grow your own fruits and vegetables—tomatoes, peppers, squash, garlic, onions, broccoli, herbs, and many more delicious crops—right in your very own backyard (or in containers on your balcony) with a minimal amount of effort. They’ll save you money and taste far better than store-bought. If you’d like some instant gratification, consider sprouting, which you can do in a few days right on your kitchen countertop. Alfalfa, sunflower, broccoli or bean sprouts add a nutritious crunch to sandwiches, wraps, and salads.
When it comes to saving money on food, you often have to sacrifice more of your own time—planning, cooking, growing and clipping coupons—but most people agree that it’s worth the time they put into it. All of these tasks will become easier and more efficient after a while. You may find that shopping, cooking and eating will become that much more rewarding, and not just for your wallet!
"We don’t eat calories. We eat food. "