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Daily Archives: June 3, 2016

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Are You Too Hard on Yourself? This Study Explains Why

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The place to come for fitness, weight loss, supplement, and just awesome health info.

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When you screw up—think misplaced keys, missed deadline, missed opportunity—do you accept it as a misstep and move on? Or do you beat yourself up for not being on top of your game?

A team of psychologists recently published findings in the journal Self and Identity that help explain why some of us are prone to do the latter.

For the study, 161 adults between the ages of 17 and 34 completed a questionnaire that measured their capacity for self-compassion. They also filled out a survey about their values, including what they wanted out of life, and the behaviors or traits they believed were necessary to achieve those things.

Finally, the participants were asked to imagine themselves in two scenarios: One in which they acted with self-compassion, and another in which they were self-critical. Then they described how they would feel about themselves after each scenario.

RELATED: 9 Ways to Silence Your Inner Critic 

The researchers found that across the board, the study participants recognized that self-compassion is generally a good thing—but not necessarily for themselves.

Participants who were less self-compassionate thought that practicing self-care would negatively impact their performance. They said being kind to themselves after a failure, rejection, or loss would make them feel less conscientious, less ambitious, and less motivated. They also saw self-criticism as “a sign of strength and responsibility.” In other words, they believed being tough on themselves made them tougher, better, and more driven.

But those folks might want to start cutting themselves some slack: The researchers note that people who are rich in self-compassion typically possess better emotional health. They benefit from higher life satisfaction, and a lower risk of depression and anxiety. They also tend to have a sunnier outlook, and to cope better when crap (inevitably) happens.  

If you're in the habit of treating yourself harshly, try shifting your perspective on what self-criticism actually does for you, suggests Ashwini Nadkarni, MD, a psychiatrist at Brigham and Women’s Hospital who was not involved in the study. “You might think [being self-critical is] motivating, and in the short term, it can be. But in the long run, the things that you tell yourself—I should be a better mother, I should have a better job—are demoralizing,” she explains. Over time, that type of self-flagellation can lead to burn out, and keep you from reaching the goals you were pushing so hard to achieve in the first place.

RELATED: 8 Promises Every Woman Should Make to Herself

Below, Dr. Nadkarni offers her four-step plan for practicing more self-kindness and understanding:

Be aware. In order to change a behavior, first you need to be convinced it’s a problem. So for one week, write down any self-critical thoughts you notice. 

Talk to yourself like you'd talk to a friend. You are more likely to be kind and empathetic to a loved one. Try treating yourself with the same level of respect. 

Be mindful. Observe your feelings, but don’t judge them. When a self-critical thought pops into your head, recognize it; then refocus your attention to something neutral, like your breath.

Start a journal. When something upsetting happens, write down the most self-compassionate things you can think to say. Ideally, the words will express that you accept yourself exactly as you are, imperfections and all.

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The right probiotic for a healthy gut

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

Without a healthy digestive system, the hours slogging it out at the gym might be worth next to nothing. We take a look at the new probiotic drink making leaps in the science of gut health, PERKii. 

The probiotic market is a flooded one, so picking the perfect product for you is all about understanding the science. 

The gut

Often labelled the body’s ‘second brain’, the gut or digestive system has a hand in all the tasks your body performs – from hormonal regulation of your metabolism and immune system to breaking down the foods you eat into the nutrients necessary for everyday tasks. If the gut’s not functioning properly, it can manifest in an array of digestive issues, such as bloating, cramping and mental fog. Low energy levels and an inability to lose weight are also common.

So why probiotics?

For the gut to function correctly it relies on a proper balance of ‘good’ and ‘bad’ gut microbiota (read: bacteria). Probiotic products – usually taken orally in tablet or drink form – are designed to facilitate this balance by providing good bacteria to the gut in large quantities.

The problem? The stomach is a highly acidic environment, which tends to kill probiotics before they can do their job. This means that when you down that probiotic capsule or dairy-based drink, you have no idea how many probiotics you are actually getting.

Plus, how many of you are dairy intolerant? If your gut is being stressed by an influx of yoghurt, the probiotics are going to do very little for you anyway.

The PERKii science

Enter, PERKii.

Born at the prestigious University of Queensland, PERKii utilises eight years of research by some of the region’s top scientists.

The difference is in the technology known as Progel™which microencapsulates the probiotics to ensure they are delivered to the gut live – without degrading or escaping in the acidic environment.

Your gut can realise the probiotic’s full benefits in a way that has never been possible before.

Using it

Unlike many probiotic products on the market, PERKii is lactose free, making it a lot easier to consume – have it with brekkie, lunch or dinner, or as a quick sip on the go; it won’t cause the same stress to your belly. In fact, since it’s made from 85 per cent water and contains just one-and-a-half teaspoons of natural sugars from apples, it won’t do any damage to your waistline either (think just 26 calories per bottle.)

Ditch the sugary soft drink or alcoholic bev, and do your health some good. Let’s just say it doesn’t taste bad either. We like. 

Get your hands on PERKii through selected retailers nationally. For more information, visit the PERKii website.

 

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The right probiotic for a healthy gut

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

Without a healthy digestive system, the hours slogging it out at the gym might be worth next to nothing. We take a look at the new probiotic drink making leaps in the science of gut health, PERKii. 

The probiotic market is a flooded one, so picking the perfect product for you is all about understanding the science. 

The gut

Often labelled the body’s ‘second brain’, the gut or digestive system has a hand in all the tasks your body performs – from hormonal regulation of your metabolism and immune system to breaking down the foods you eat into the nutrients necessary for everyday tasks. If the gut’s not functioning properly, it can manifest in an array of digestive issues, such as bloating, cramping and mental fog. Low energy levels and an inability to lose weight are also common.

So why probiotics?

For the gut to function correctly it relies on a proper balance of ‘good’ and ‘bad’ gut microbiota (read: bacteria). Probiotic products – usually taken orally in tablet or drink form – are designed to facilitate this balance by providing good bacteria to the gut in large quantities.

The problem? The stomach is a highly acidic environment, which tends to kill probiotics before they can do their job. This means that when you down that probiotic capsule or dairy-based drink, you have no idea how many probiotics you are actually getting.

Plus, how many of you are dairy intolerant? If your gut is being stressed by an influx of yoghurt, the probiotics are going to do very little for you anyway.

The PERKii science

Enter, PERKii.

Born at the prestigious University of Queensland, PERKii utilises eight years of research by some of the region’s top scientists.

The difference is in the technology known as Progel™which microencapsulates the probiotics to ensure they are delivered to the gut live – without degrading or escaping in the acidic environment.

Your gut can realise the probiotic’s full benefits in a way that has never been possible before.

Using it

Unlike many probiotic products on the market, PERKii is lactose free, making it a lot easier to consume – have it with brekkie, lunch or dinner, or as a quick sip on the go; it won’t cause the same stress to your belly. In fact, since it’s made from 85 per cent water and contains just one-and-a-half teaspoons of natural sugars from apples, it won’t do any damage to your waistline either (think just 26 calories per bottle.)

Ditch the sugary soft drink or alcoholic bev, and do your health some good. Let’s just say it doesn’t taste bad either. We like. 

Get your hands on PERKii through selected retailers nationally. For more information, visit the PERKii website.

 

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Read more …

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