Want to design a solid action plan for your toughest project, problem, issue or mess in just two days? Join me in Portland OR on December 3-4 for my breakthrough program Strategic Execution: Turning Strategic Plans Into Successful Results, sponsored by the Executive Forum. Bring a critical issue, walk away with an execution plan that will work!
Portland is also home to Powells, one of America’s most amazing, gigantic, and colorful independent bookstores which commands an entire square block and three floors. Experience a learning extravaganza!
While my health and fitness goal is not to become a Mr. Universe, I learned a lot about living a long and healthy life from Nordine Zouareg. Nordine is a former Mr. Universe-- as well as a smart and nice guy -- who I got to know through John Assaraf. If you want a secret weapon to battle reckless snacking, check out the following article. You'll find more about embarking on a total fitness journey on his website www.nordinez.com
Unleash the Power of Fiber
by Nordine Zouareg, Mr. Universe
For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight.
Do you eat a healthy lunch only to succumb to the vending machine an hour later? I've got good news for you, if you do.
With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.
You see, the urge to snack happens when your blood sugar levels drop? giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.
The solution?
Eat meals that are filled with fiber and you'll stabilize your blood sugar levels, and feel full longer.
THE CASE FOR HIGH FIBER
Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.
People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).
There are two main reasons that high fiber leads to weight loss:
- Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
- Foods that are high in fiber aren't as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.
BREAKING IT DOWN
It's always easier to understand a concept like this when real life examples are given. So here's a review of a low fiber, high sugar diet that ?Jane' was eating, and then we'll see the small changes made to increase her fiber content and stabilize blood sugar.
- BREAKFAST: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.
- SNACK: Without fail by 10am Jane's stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.
- LUNCH: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.
- SNACK: At 3pm Jane's appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.
- DINNER: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.
- SNACK: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. Most often she would have a bowl of low fat ice cream or sorbet before going to bed.
Did you notice a trend in Jane's diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.
Here's the revised version of Jane's meals:
- BREAKFAST: Instead of the instant oatmeal Jane switched to using old fashion (intact) oats. She then topped it with broken walnut pieces and banana. Instead of drinking a high-sugar mocha or latte, she started drinking hot tea.
- SNACK: Much to her surprise, 10am came and went without so much as a hunger pain. Jane kept her focus and worked through till lunch.
- LUNCH: For lunch Jane had a cup of lentil soup, a slice of rye bread and a cup of steamed veggies.
- SNACK: 3pm came and went, and again Jane didn't feel the need snack. On her way home she ate a small handful of almonds.
- DINNER: This meal didn't change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad.
- SNACK: Most nights Jane skips her late night snack since she just doesn't feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit.
That didn't look hard, did it?
As you probably noticed, Jane's daily calories dropped dramatically after adding fiber to each meal. Also her percentage of calories from fat also dropped, since her snack foods were high in fat.
This means that Jane is effortlessly losing weight simply by consuming more fiber.
You can follow Jane's lead by evolving your diet to include higher levels of fiber.
To expedite your weight loss, be sure to include a consistent and challenging exercise routine. I'm here to help with that – simply call or email today to get started.
Check Your Fiber Score
How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).
If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.
If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.
If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.
Becoming a Band of Rock Stars
Have you ever dreamed of being a Rock Star? There are many factors beyond talent that are required to get there (and stay there). Using the Logical Framework—in its ability to make even the most challenging and dream-oriented projects come true—serves as the framework to move you from start to Star. Read on to tune into the harmony of the LogFrame...
7 Ways to Grow the Action Habit
by Editor, www.PickTheBrain.com
People at the top of every profession share one quality — they get things done. This ability supersedes intelligence, talent, and connections in determining the size of your salary and the speed of your advancement. Despite the simplicity of this concept there is a perpetual shortage of people who excel at getting results. The action habit — the habit of putting ideas into action now — is essential to getting things done. Here are 7 ways you can grow the action habit:
- Don’t wait until conditions are perfect – If you’re waiting to start until conditions are perfect, you probably never will. There will always be something that isn’t quite right. Either the timing is off, the market is down, or there’s too much competition. In the real world there is no perfect time to start. You have to take action and deal with problems as they arise. The best time to start was last year. The second best time is right now.
- Be a doer - Practice doing things rather than thinking about them. Do you want to start exercising? Do you have a great idea to pitch your boss? Do it today. The longer an idea sits in your head without being acted on, the weaker it becomes. After a few days the details gets hazy. After a week it’s forgotten completely. By becoming a doer you’ll get more done and stimulate new ideas in the process.
- Remember that ideas alone don’t bring success – Ideas are important, but they’re only valuable after they’ve been implemented. One average idea that’s been put into action is more valuable than a dozen brilliant ideas that you’re saving for “some other day” or the “right opportunity”. If you have an idea the you really believe in, do something about it. Unless you take action it will never go anywhere.
- Use action to cure fear – Have you ever noticed that the most difficult part of public speaking is waiting for your turn to speak? Even professional speakers and actors experience pre-performance anxiety. Once they get started the fear disappears. Action is the best cure for fear. The most difficult time to take action is the very first time. After the ball is rolling, you’ll build confidence and things will keep getting easier. Kill fear by taking action and build on that confidence.
- Start your creative engine mechanically – One of the biggest misconceptions about creative work is that it can only be done when inspiration strikes. If you wait for inspiration to slap you in the face, your work sessions will be few and far between. Instead of waiting, start your creative motor mechanically. If you need to write something, force yourself to sit down and write. Put pen to paper. Brainstorm. Doodle. By moving your hands you’ll stimulate the flow of ideas and inspire yourself.
- Live in the present - Focus on what you can do in the present moment. Don’t worry about what you should have done last week or what you might be able to do tomorrow. The only time you can affect is the present. If you speculate too much about the past or the future you won’t get anything done. Tomorrow or next week frequently turns into never.
- Get down to business immediately – It’s common practice for people to socialize and make small talk at the beginning of meetings. The same is true for individual workers. How often do you check email or RSS feeds before doing any real work? These distractions will cost you serious time if you don’t bypass them and get down to business immediately. By becoming someone who gets to the point you’ll be more productive and people will look to you as a leader.
- It takes courage to take action without instructions from the person in charge. Perhaps that’s why initiative is a rare quality that’s coveted by managers and executives everywhere. Seize the initiative. When you have a good idea, start implementing it without being told. Once people see you’re serious about getting things done they’ll want to join in. The people at the top don’t have anyone telling them what to do. If you want to join them, you should get used to acting independently.
The US Army/Marine Corps Counterinsurgency Field Manual
By Sarah Sewall, John Nagl, David Petraeus, and James Amos
This book, written under the direction of General David H. Petraeus, provides a fascinating understanding of just what our military men and women face in this type of conflict. You’ll appreciate the difficult task they are asked to perform in Iraq and Afghanistan, and have even greater respect for how they operate with honor in the face of terrible situations.
Hard to believe—but when the U.S. military invaded Iraq, the Army was unprepared to fight an insurgency. They didn’t understand one of the problems inherent in counterinsurgency campaigns. The sad fact is that, in late Summer 2003, when an insurgency began in Iraq, they lacked the doctrine and tactics to deal with insurgency. It was based on a 20-year-old manual.
Petraeus and his team of top U.S. military experts and scholars filled that void with this manual. It espouses a combat approach that emphasizes constant adaptation and learning, decentralized decision-making, the need to understand local politics and customs, and the key role of intelligence in winning the hearts and minds of the population. The manual illuminates the paradoxical and often counterintuitive nature of counterinsurgency operations: sometimes the more you protect your forces, the less secure you are; sometimes the more force you use, the less effective it is; sometimes doing nothing is the smartest strategy.
A new introduction by Sarah Sewall of Harvard’s Kennedy School of Government places the manual in critical and historical perspective, explaining the significance and potential impact of this revolutionary challenge to conventional U.S. military doctrine.
As a management expert, I was intrigued by the dynamics of the competitive learning struggle between insurgent and counterinsurgent. The manual says that "the side that learns faster and adapts more rapidly--the better learning organization--usually wins". To win, our soldiers must understand issues such as the insurgent organization structure and leadership; key nodes in their organization; their approach, capabilities and motivations; their support base and links to the community.
This means understanding:
- What are the insurgents’ grievances?
- What are the population’s grievances?
- Would a reasonable person consider the population’s grievances valid?
- Are the grievances of the population and those of insurgency the same?
- What does the host-nation government believe to be the population’s grievances? Does it consider those grievances valid?
- Are the population’s grievances the same as those perceived by the host-nation government? Has the host-nation government made genuine efforts to address these grievances?
- Can U.S. forces act to address these interests or grievances?
Insurgent warfare requires soldiers to go out and get in the streets with people to provide the basic security for everyday activities that will lead to a legitimate government. The average Abdul doesn't care about the grand schemes and ideologies. He simply wants to go to work, get married, raise a family, have electricity and experience some level of comfort without getting killed. In the battle for popular support, the side most committed to providing these basics for the average Abdul wins.
Although it is military doctrine, the field manual emphasizes the multiple dimensions of counterinsurgency: “[T]hose military, paramilitary, political, economic, psychological, and civic actions taken by a government to defeat an insurgency”
As attempt by our military to redefine itself in the aftermath of 9/11 and the new world of international terrorism, The U.S. Army / Marine Corps Counterinsurgency Field Manual will play a vital role in American military campaigns for years to come.
You’ll learn a lot thumbing this book, and understand just what our forces face over there.
A Woman's Dictionary
- "Fine" This is the word women use at the end of any argument when they feel they are right but can't stand to hear you argue any longer. It means that you should shut up. (NEVER use "fine" to describe how she looks. This will cause you to have one of those arguments.)
- "Five minutes" This is half an hour. It is equivalent to the five minutes that your football game is going to last before you take out the trash, so women feel that it's an even trade.
- "Nothing" "Nothing" means something and you should be on your toes. "Nothing" is usually used to describe the feeling a woman has of wanting to turn you inside out, upside down, and backwards. "Nothing" usually signifies an argument that will last "Five Minutes" and end with the word "Fine."
- "Go Ahead" (with raised eyebrows) This is NOT permission; it's a dare! If you mistake it for permission, the result will be the woman will get upset over "Nothing" and you'll have a "five-minute" discussion that will end with the word "Fine."
- "Go Ahead" (normal eyebrows) this is NOT permission, either. It means, "I give up" or "do what you want because I don't care." You will get a raised eyebrow "Go Ahead" in just a few minutes, followed by "Nothing" and "Fine" and she will talk to you in about "Five Minutes" when she cools off.
- "Loud Sigh" This is not actually a word, but is still often a verbal statement. Very frequently misunderstood by men. A "Loud Sigh" means she thinks you are a complete idiot and wonders why she is wasting her time standing here and arguing with you over "Nothing!."
- "Soft Sigh" Again, not a word, but a verbal statement. "Soft Sighs" are one of the few things that some men actually understand. It means she is momentarily content. Your best bet is to not move or breathe in the hope that the moment will last a bit longer.
- "Oh" This word - followed by any statement - is trouble. Example; "Oh, let me get that". Or, "Oh, I talked to him about what you were doing last night." If she says "Oh" before a statement, run, do not walk, to the nearest exit. She will tell you that she is "Fine" when she is done tossing your clothes out the window, but do not expect her to talk to you for at least two days. ("Oh" as the lead to a sentence usually signifies that you are caught in a lie). Do not try to lie more to get out of it, or you will get a raised eyebrow "Go ahead," sometimes followed by acts so unspeakable that I can't bring myself to write about them.
- "That's Okay" This is one of the most dangerous statements that a woman can say to a man. "That's Okay" means that she wants to think long and hard before deciding what the penalty will be for whatever you have done. "That's Okay" is often used with the word "Fine" and in conjunction with a raised eyebrow "Go Ahead." Once she has had time to plan it out, you are in for some mighty big trouble.
- "Please Do" This is not a statement, it is an offer. The woman is giving you the chance to come up with an excuse for what you have done. In other words, a chance to get yourself into even more trouble. If you handle this correctly, you shouldn't get a "That's Okay."
- "Thanks" The woman is thanking you. Don't faint and don't look for hidden meaning. Just say "you're welcome."
- "Thanks A Lot" "Thanks A Lot" is dramatically different from "Thanks." A woman will say "Thanks A Lot" when she is really ticked off at you. It is usually followed by the "Loud Sigh." This signifies that you have hurt her in some callous way. Be careful not to ask what is wrong after the "Loud Sigh," as she will only tell you "Nothing".