Increase Fat Loss by Nutritional Journaling

Fat loss continues to be one of the most popular topics in health and fitness and people are always looking for new ways to lose weight and improve the way they look. Companies are always promoting new and often untested products such as pills, powders, creams, exercise equipment, and diets to promote fat loss, but the vast majority of these things are marketing gimmicks that are rarely as effective as previously established methods for losing fat. One such proven method for increasing fat loss that often goes overlooked is nutritional journaling.If you are unfamiliar with the concept of nutritional journaling, it is basically just writing down what you eat and drink throughout the day, although there are many different ways to go about keeping a nutrition journal. A journal can be very thorough or much more simplistic, but keeping virtually any type of nutrition journal should increase the amount of fat you lose.It may not seem as though keeping track of what you eat and drink would significantly affect fat loss, but you can see how powerful nutritional journals are by taking a closer look at the most popular and enduring weight loss businesses. Most popular programs do not necessarily use a journal, but they generally use something to help you keep track of what you eat. This typically involves things like following a point system or eating pre-made meals that have specific calorie contents.Regardless of what system is used, the real benefits come from making you keep track of what you eat and drink and not from some special characteristic of one particular system. Some people will certainly prefer one system over another, but the specific system is not really all that important. By tracking your eating and drinking habits, you become more aware of everything that you put into your body. As a result, your unconscious eating habits start becoming more conscious eating choices.In other words, by keeping track of foods, calories, points, etc., you are actually increasing your awareness about how and what you eat. Many people have poor eating habits and they often don’t realize how much or how frequently they eat. By following this type of system, you can stop being a slave to poor eating habits and start making more conscious decisions about what you put into your body.Fortunately, you don’t have to sign up for one of those programs, because you can get almost all the same benefits from keeping a nutritional journal on your own. A personal nutrition journal doesn’t have to contain every little detail about what you eat and drink, although a journal with more useful information generally results in greater fat loss over time. However, even a simple journal with very basic information may significantly improve your fat loss.Just the act of writing down the items you eat and drink, along with the time you had them, will make you think more seriously about your nutritional choices. For instance, if you are supposed to be eating healthy and you find yourself writing down a lot of junk food or other empty calories, you will see how much you are straying from the way you are supposed to eat. Then the next time you start to have chips or cookies, you will probably think about having to write it down, which by itself may make you stop and choose something healthier or have a smaller portion instead.Keeping this type of basic journal is very quick and easy and you do not need any special equipment. You can use a pen and paper, computer, iPhone, or whatever else works for you. The only thing is that you should write down what you eat/drink fairly soon afterwards, because if you wait too long, you may forget some things or the information will otherwise not be as accurate. The more accurate your information, the more it will help you.If you are willing to put forth a little more effort with your nutritional journal, you can also use it to fine tune your nutrition program and further improve your overall health and fat loss over time. To get more out of your nutritional journal, I still recommend keeping track of what and when you eat and drink, but you will also have to look at more specific components of your food. At the minimum, you should keep track of total calories, calories from fat, calories from protein, calories from carbohydrates, and grams of fiber.You can go further and break things down even more to include variables such as calories from sugar, calories from trans-fats, calories from saturated fat, etc. In these cases, the important thing is to have the information be in numerical form and have almost every category use the same type of measurement. For example, in the above categories, everything is broken down into number of calories per item/ingredient. You don’t have to use calories, but it is probably the easiest.The issue is that much of this information will not originally be listed in terms of calories, but rather grams. The problem with grams is that all grams are not equal in terms of calories. For instance, one gram of carbohydrate or protein is about 4 calories, alcohol is 7 calories, and fat is 9 calories, so simply writing down everything in terms of grams does not really provide a clear picture of your overall nutritional intake. By converting everything into calories, you can easily compare your intake of each type of ingredient to find out what you need to add or what you should consume less.On the other hand, fiber does not have any calories, so you should still record it in grams, because you want to eat at least 25 grams per day. Your fiber should ideally come from both soluble and insoluble sources, but most of it will probably be insoluble. In any case, if you see that you are not getting close to the minimum 25 grams of fiber, you should make it a priority to eat more foods that are high in fiber. However, without keeping track of your fiber intake, you may not even realize that you need more fiber. These types of changes are important, because improving fiber intake can cause significant your long-term health and fat loss.Some people choose to track their nutrition in even greater detail and additionally record their intake of vitamins, minerals, and other micronutrients. However, I would not recommend nutritional journaling for anything this involved as it would take way too much time and effort. If you want stats on everything, there are numerous computer programs available to help you keep track of all this information. For most people, a more basic nutritional journal will work just as well.If you have never tried keeping a nutritional journal, it may sound like more effort than it is worth, but this is certainly not the case. The most basic journals are easy to keep and take very little time and keeping a nutritional journal really does increase your awareness and makes you more accountable for your eating habits. This can be very empowering, but it also makes you take responsibility for how and what you eat, which is probably one of the big reasons why many people are unwilling to try nutritional journaling.It is certainly easier to follow your regular eating habits without giving them much thought and if you have good nutritional habits, this approach may be fine. Unfortunately, many people do not have the best eating habits and this is problematic, because so much of long-term health and fat loss success is dependent developing good habits. Keeping a nutritional journal will let you identify the problems in your current eating program and help motivate you to replace bad eating habits with good ones over time.There really are many different ways that keeping a nutritional journal can help improve your nutritional habits and ultimately your fat loss, so I hope you at least give a simple journal a try. Keeping a nutrition journal often results in more significant improvement than people first expect, but it works best when you are honest, accurate, and consistent with your journal. In any case, a nutritional journal will certainly give you better results than the next new miracle pill or similarly gimmicky health and fitness product that promises great results with minimal effort.

Licensed Canadian Pharmacies

The quest for cheap health care products has led many customers to the doors of pharmacy shops based in Canada. While there has been some hue and cry in the United States over the safety issues pertaining to the drugs imported from Canada, many states of the US have already gone ahead and tied up with Canadian pharmacies licensed by Canadian provinces and governed by the laws and regulations of that country.The justification given for such a move is to make health more affordable and to ensure that much needed drugs are made available to the customers. States like Wisconsin have already short listed pharmacies based in Canada to provide mail order drugs to people back home. The short listing process included a visit to study the pharmacy’s facilities as well as the protocols used for filling prescriptions. The applicable Canadian laws were also studied to gain better insight into the measures adopted to ensure regulation of the industry and to discourage compromise on quality for commercial gains.Tying up with licensed pharmacies in Canada will definitely help in curbing the import of drugs from unlicensed firms there. It will also discourage sales of spurious counterfeit drugs. It will also mean that licensed Canadian firms can concentrate on doing business with assured business margins, without worrying about competition from unlicensed pharmacies. These unlicensed vendors will then be forced to obtain license if they are to stay in business.Some US firms have now launched a service which allows customers to verify the credentials of Canadian pharmacies before purchasing drugs from them. These firms provide information about the legal status of a pharmacy online. Pharmacies interested in going through this verification process are to first approach these sites and fill in a form that certifies that they are operating within the framework of laws of applicable jurisdictional laws. These pharmacies should comply with laws in both the city from where they are operating and the area where they are selling their products. The verification agency will then independently investigate the pharmacy and find out if the details furnished in the form submitted are true or not. One being cleared, the pharmacy website will be allowed to display a seal which indicates certification by the verifying agency.Many licensed pharmacies in Canada believe this is another step in increasing the customer base in US. These pharmacies can look forward to a entering into a long partnership with many customers and enhancing the trust factor in their relationship. Once a customer is assured of the quality of the product he is ordering, he can go ahead in confidence by being assured about the business credentials of the company he is dealing with.The licensed Canadian firms now want to increase the volume of business and transactions carried across the border. At the same time they don’t want the reputation of licensed Canadian pharmacies being soiled by the unlicensed ones selling drugs of inferior quality. These initiatives may just be the medicine that the licensed pharmacies were waiting for.

Why Stoicism Is the Best Mental Operating System for Individuals in High Finance

IntroductionThe fabric and culture of today’s modern age and even more so in western society has provided a perfect environment for the re-emergence of an ancient Greek Philosophy, the philosophy of stoicism. Stoicism is a school of Hellenistic philosophy founded by Zeno of Citium in Athens in the early 3rd century BC. It was heavily influenced by certain teachings of Socrates. Roman Emperor Marcus Aurelius, born nearly two millennia ago is perhaps the best-known Stoic leader in history and also holds claims to one of the most famous and unintentional works of stoic literature, ‘the meditations’, his personal journal. In this article I will discuss different stoic exercises and explain how these can be applied to the minds and actions of successful actors within financial markets and institutions.Your new mental operating systemTrain Your Perception to Avoid Good and BadOnce you understand that there is no such thing as obstacles, only opportunities then you have truly mastered your perception.
During the 2007 financial crisis people truly thought a financial apocalypse was inbound however if you have ever seen the hit movie ‘The Big Short’ then you get a perfect example of people who saw disaster coming but instead turned this into an opportunity; by betting against the housing market.
As the Roman Emperor Marcus Aurelius puts it – “The impediment to action advances action. What stands in the way becomes the way”. Ensure you see obstacles as opportunities and understand good and bad are only part of perception; something that is ultimately under your control.Everything is EphemeralRemember your possessions and achievements are only lasting for a markedly brief time in the grand scheme of things. In the grand scheme of things, you are small, everything is. See yourself as part of the bigger system and do what is right here and now.
For professionals working within high finance it is easy to become consumed by the ego and focus on only enriching ones-self, thereby creating a moral hazard. However, if you see yourself as just a cog in an aggregate financial system which is in turn a part of a macroeconomy; then you see the role you play is ultimately, small. In order to benefit the system as a whole you must work with it not against it.Take a Birdseye ViewThis takes a powerful imagination but by doing this exercise you are able to train your mind’s eye to see your life in third person, you can then reflect on your actions and behaviour and also that of others. You can reflect on how others may have felt and what they did after interacting with you.
You also see yourself from a higher perspective which relates to the point I made about how small we are.
And finally, you can compare yourself to someone in a far worse situation, the reason for this is that there is always someone in a worse situation than you. Compare yourself to these people in times of discomfort and struggle and you may find some comfort in the fact that in a relative sense, things aren’t so bad for you.
If you work or reside within a skyscraper or high-rise building, take a real view from above. Combined with this exercise it should help to greatly expand your awareness. Conversely, if not you could always use Google earth live but hopefully in the future we will have services like virgin galactic at an affordable price, so people can get the truly pure experience that astronauts get.
For individuals working at Bloomberg or stock exchanges this exercise could be used for example, if a tsunami hits the coast of a certain region. Use the view from above to assess who and what is affected and follow the trail right back to the stock market and make decisions accordingly.”Is This Within My Control”Learn to differentiate between what’s directly under your control, what you have influence over and what is not under your control. Differentiate what you can change and what you can’t.
Do not waste time trying (and failing) to move immovable objects. Use your precious time productively on things that you do have control over.
Return to this question frequently or when a dilemma emerges, make a note of things that are in your control and things that are not. This way not only will you feel better, but you position yourself with a distinct advantage over people who fail to realise when a battle is unwinnable.
For example, if your employees are snowed in and cannot make it into work, do not be mad as you have no control over the weather.
You also have no control over huge market trends. A very good example of a huge failure to realise what was and what wasn’t under one’s control was the bank of England, who failed to realise they couldn’t beat the market on black Wednesday (Sept.16, 1992); when the pound was pegged to the European Exchange Rate Mechanism. Speculators broke the bank and they were forced to pull from the ERM.Contemplation of The Ideal Man (Or Woman)Humans were not born to be lazy. Ancient man was out hunting lions, fighting battles, saving women from barbarian tribes, the list goes on. But many modern men have been sucked into mediocrity by abundance, reduced to claiming benefits, binging video games and eating too much pizza.
No one can lead a fulfilling life living like this. Man must achieve his full potential. A man with a fulfilling life does the modern equivalent of ancient man. Focus on continuously improving and learning. Fight for success and dominate. Go out and get what you want.
Contemplating the archetypal ideal man is a catalyst for change towards becoming an ideal human being. This may be a never-ending quest however you should still think of the qualities that make up the ideal person and apply these to your life.
Good archetypal figures within finance to contemplate are figureheads like Warren Buffet and JP Morgan. You can also find good examples of archetypes by analysing movies like the Wolf of Wall Street or TV series such as Billions.Self-RetreatIn today’s ever connected world; wealthy and successful people have complete abundance of options of where their next holiday retreat will be. However, what most people fail to realise is that there is also infinite abundance within the mind’s eye, and self-reflection is a brilliant tool to understanding, and exploring your inner world, which is ultimately you on the deepest level. Peace of mind and freedom comes from within, regularly travel inside your mind for 5 to 10 minutes a day.The Stripping Method.Scenarios and situations have many different layers. Picture them like an onion where each layer represents a characteristic of the situation but not the core issue itself. Practice stripping away the unimportant layers to find the core issue.
This can be applied to economic analysis for example, the price of a share may rise or fall due to a company reporting higher or lower profit than predicted. This may be because they reduced their advertising spending or because they lowered the quality of their production materials, or outsourced labour. But ultimately the reason for a change in the price of a share regardless of any other speculation is supply and demand factors within the market for shares.Practice MisfortuneIt is easy to get comfortable in today’s world, but comfort can keep you in bondage if you are afraid that something or someone might take it away. Practice what you fear and make yourself familiar with the worst-case scenario. This will help you become grateful and prevent a relentless pursuit of material things, including money.JournalJournaling is possibly the most important part of stoicism and morning and evening meditation is an essential part of it. Benjamin Franklin set a great example of this and is daily schedule is available online, this would include setting goals in the morning and then reflection in the evening. In the evening write down what you did good, what you did bad, and what you could do to improve.
Managers can take a lot from this but in a financial context, day traders can also take a lot from this. For example, for someone who trades the news, they can note down all the reports that day that will move the markets, and at the end of that day note down what they did good and bad, and what they need to do differently next time.
Philosophy is something that should be written down day by day and how you exercise yourself and mind. Writing down everything you’ve done in a day allows for self-examination and is a form of mindfulness and reflection.Negative VisualizationThis stoic exercise prepares you for the setbacks in life. By visualising what could go wrong and what could be taken from us, we are better prepared for when negative events happen.
Todays finance industry is in the business of risk. So this exercise can be applied greatly in evaluating or making risk models, by understanding what can go wrong and helping to prevent a failure of imagination. Doing this exercise can also help you to realise what may need insuring, hedging or backing up (in the case of data).Amor Fati: Love Everything That HappensAmor Fati, Latin for Love fate is possibly the best mindset you can have in life. Throughout the centuries great leaders have followed this motto, which I believe to be a factor in their life’s successes. It is the best mindset for any situation you face.
Treat each moment, no matter how challenging, as something to be embraced and not avoided. To not only be OK with it, but love it and be better for it. Then you will have truly achieved greatness for yourself.
Financial setbacks will happen, but you must be better for it, and learn from it.Cultivating PhilanthropyPhilanthropy is defined as the desire to promote the welfare of others.
People in high finance may often be under the illusion that in order to become a philanthropist, you need money. But in fact, this is not true. Anyone can become a philanthropist. It just requires the right attitude towards other people.
The best exercise to practice is an exercise whereby you bring everyone a sphere closer to yourself. For example, your family becomes a part of yourself, your friends to family, and strangers to friends.
To apply this to individuals in finance, if you consider the financial system as a whole as a part of yourself, then you are working in the best interests of the system and therefore all the stakeholders effected by it. Using this ethical understanding you are culminating a sense of philanthropy.Training Your Physical Self-ControlThis is basically level 2 of negative visualisation. By practicing purposefully enduring physical hardship and going without things you crave/enjoy; you are preparing yourself for when you must actually endure a struggle. Whether it be losing something or enduring physical hardship. This also trains us to desire things not under our control.
For example, for people working in finance, try to treat everything as a loan. Instead of saying ‘I have lost it’ say ‘I have given it back’. Learn not to grasp too tightly to ephemeral things.
Start small by practicing going for a run in the rain and slowly build it up. Also try reading a poker psychology book. If you smoke, you could take it an extra step and try quitting.ConclusionIndividuals whether they be hedge fund managers, investment bankers or traders on the London stock exchange will all benefit from the use of stoic exercises, regardless of if they do decide, or decide not to educate themselves on the general philosophy of stoicism in the future.
The reason for this is because stoicism has emerged as an ideal way of life and mind for the real, modern world. Ultimately what Stoicism is, is a series of reminders, tips and aids for living a prosperously.
Be a better, happier person. Be stronger in the face of adversity. Turns obstacles into opportunities. Keep your ego manageable and in perspective. And finally take whatever help you can get but understand it must also come from within.Stoic on financiers.References:Wikipedia, last edited on 22 July 2018. Stoicism [Online] < https://en.wikipedia.org/wiki/Stoicism > [Accessed 22 July 2018]
The daily stoic, 2018. What Is Stoicism? A Definition & 9 Stoic Exercises To Get You Started [Online] < https://dailystoic.com/what-is-stoicism-a-definition-3-stoic-exercises-to-get-you-started/ > [Accessed 22 July 2018]
By Emanuele Faja, 22 February 2016. 10 Insanely Useful Stoic Exercises [Online] < http://observer.com/2016/02/ten-insanely-useful-stoic-exercises/ > [Accessed 22 July 2018]
Marcus Aurelius. Unknown, likely before 850BC, The Meditations. London: Penguin Classics
Epictetus, 1537, The Discourses of Epictetus. London: Penguin Classics