How to Be Extremely Confident

 by Mitch Reid, Demand Media

Without confidence, any situation can feel threatening, says psychologist Marci Fox, Ph.D., in her PsychologyToday.com article, "The Key to Confidence." In fact, those who lack confidence are more likely to sabotage their own successes. Not only does an unconfident attitude limit your work abilities and personal life, it leaves you open to the consequences of stress and anxiety. Adopt several strategies to increase your self-confidence and open up a world filled with potential.

 Don't Fear Imperfections

Accept your imperfections, suggests psychologist Leslie Sokol, Ph.D., in her PsychologyToday.com article, "Six Ways to Boost Your Self-Esteem." You won't always be right, and you won't always come in first place so learn to be OK with these facts. Don't spend so much time dwelling on your imperfections that you disregard your other, more positive, traits, Sokol advises. Each time you have a negative thought about yourself, counter it with a positive one. For example, if you catch yourself thinking about how bad you are at giving speeches, praise yourself for being a good listener. Understand that some traits you can improve while others you can only accept.

Focus on Concerns, Not Worries

Worry is the enemy of self-confidence. Battle your worrisome thoughts by recognizing worrying as a needless distraction, says Fox in her PsychologyToday.com article, "Give up Worry by Recognizing It as a Bad Habit." When you worry, you focus on negative 'what-if' statements. In many cases, you cannot even confirm or address these sometimes imaginary problems. On the other hand, a feeling of concern denotes realistic problems, Fox explains. If you feel concern about a situation, take action to prevent or reduce it. Focus only on concerns in your life, and cast aside baseless worries.

Challenge Yourself

Take on new challenges. Whether these challenges come in the form of a new workout routine or learning to play an instrument, always congratulate yourself when you reach goals, even small ones, Sokol explains. Practice congratulating yourself and avoid worrying about certain outcomes as you work your way through challenges. Live in the present and focus on your tasks at hand. View any failures as learning opportunities. And remember: Nobody is perfect.

Avoid Arrogance

People often mistake arrogance for confidence and vice versa, but key differences exist. Arrogant people insist on bragging or showing off to earn the praise of others, explains clinical psychologist Leisa Bailey, Ph.D., on her blog post, "The Difference Between Confidence and Arrogance." Arrogant people tend to compare themselves with those around them, whether financially, intellectually or physically. This is because arrogance relies on a sense of external superiority, such as high cash flow or constant praise -- all of which can easily vanish. On the other hand, confident people find happiness even while being aware of their shortcomings. After all, confidence comes from within.

The Harm Soft Drinks Can Do To Your Body

 January 5, 2011 at 6:03 pm

• Kully Dhaliwal

Some people drink soda pop as if it is water, some even instead of water. Sure, the primary ingredient is water, but, with all the other “stuff” it contains it can have a…toxic…poisonous…lethal…venomous… seriously harmful effect on your entire body. Drinking soda pop is a sure way to age faster. Here’s why:http://www.oleda.com/prodinfo.asp?number=D6PC

Soda Pop (or carbonated soft drinks) has an alarming amount of sugar, calories and harmful additives in it that have absolutely no nutritional value. Studies have linked soda to osteoporosis, obesity, tooth decay and heart disease. And still, soda accounts for more than one-quarter of all drinks consumed in the United States….and we wonder why we can’t lose weight and why we have health problems. WE encourage illness and disease little-by-little every day by not preventing their cause. We know better, we try to fool ourselves, but our bodies’ cells can’t be fooled about what we put in our mouths. I hope the next time you look at a can of soda pop you take note of the ingredients and smarten up for the good of your own healthy lifespan and that of your children and grandchildren.

Here’s what’s in Soda Pop:

Phosphoric Acid: May interfere with the body's ability to use calcium, which can lead to osteoporosis or softening of the teeth and bones. Phosphoric acid also neutralizes the hydrochloric acid in your stomach, which can interfere with digestion, making it difficult to utilize nutrients.

Sugar: Soft drink manufacturers are the largest single user of refined sugar in the United States. It is a proven fact that sugar increases insulin levels, which can lead to high blood pressure, high cholesterol, heart disease, diabetes, weight gain, premature aging and many more negative side effects. Most sodas include over 100 percent of the RDA of sugar.

Aspartame: This chemical is used as a sugar substitute in diet soda. There are over 92 different health side effects associated with aspartame consumption including brain tumors, birth defects, diabetes, emotional disorders and epilepsy/seizures. Further, when aspartame is stored for long periods of time or kept in warm areas it changes to methanol, an alcohol that converts to formaldehyde and formic acid, which are known carcinogens.

Caffeine: Caffeinated drinks can cause jitters, insomnia, high blood pressure, irregular heartbeat, elevated blood cholesterol levels, vitamin and mineral depletion, breast lumps, birth defects, and perhaps some forms of cancer.

How many sodas have you had today? How about your kids? The average American drinks an estimated 56 gallons of soft drinks each year, but before you grab that next can of soda, consider this: one can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colors and sulphites. Nutrition labels are not required to divulge how much caffeine soda contains.

Let’s take a look at some of the major components of a can of soda:

Okay, so we already know that colas contain a fair amount of caffeine. It turns out to be 35 to 38 milligrams per 12-ounce can, or roughly 28 percent of the amount found in an 8-ounce cup of coffee. But few know that diet colas -- usually chosen by those who are trying to dodge calories and/or sugar -- often pack a lot more caffeine. A 12-ounce can of Diet Coke, for example, has about 42 milligrams of caffeine -- seven more than the same amount of Coke Classic. A can of Pepsi One has about 56 milligrams of caffeine -- 18 milligrams more than both regular Pepsi and Diet Pepsi. Other sodas including, Mello Yellow, Barqs, Jolt, Sunkist, and Mountain Dew also contain high amounts of caffine.

Animal studies have shown that phosphorus, a common ingredient in soda, can deplete bones of calcium. Even so, there's been concern among the research community, public health officials and government agencies over the high phosphorus content in the US diet. Phosphorus -- which occurs naturally in some foods and is used as an additive in many others -- appears to weaken bones by promoting the loss of calcium. With less calcium available, the bones become more porous and prone to fracture. Soft Drinks, especially light-colored drinks, and canned iced tea appear to “aggressively” erode teeth enamel in laboratory tests—and it didn’t matter whether they were diet drinks or regular ones, according to a study published in General Dentistry.

The soft drink industry argues that the phosphoric acid in soda pop contributes only about 2 percent of the phosphorus in the typical US diet, with a 12-ounce can of soda pop averaging about 30 milligrams. What happens when these soft-drinking people become young or middle-aged adults and they have osteoporosis, sedentary living and obesity? By that time, switching to water, milk or fruit juice may be too little, too late.

Cancer: Can food prevent cancer?

Fiona Macdonald-Smith

12:01AM BST 16 Jun 2008

Yes, says an American doctor who has come up with a holistic plan to beat the disease. But you need to change your lifestyle, too. Fiona Macdonald-Smith reports

Here's your lunch. And indeed your supper - ideally for life. There are vegetables, some olive oil, garlic, herbs, spices and maybe some meat or eggs - but just enough for the flavour. It's not the most exciting-sounding dish but, according to a new book, it could save your life.

Dr David Servan-Schreiber, author of Anticancer: A New Way of Life, calls it "the standard plate". It's part of a range of measures - what you eat, your environment and your mental attitude - that he has compiled from the latest scientific evidence to help you beat cancer.

This is, says Servan-Schreiber, the book he wishes he had when he became ill. Fifteen years ago he was diagnosed with a brain tumour - and eight years ago, having thought he had beaten the cancer, he suffered a relapse. After further successful surgery and 11 months of chemotherapy, he asked his doctor what he could do to prevent relapses. "I was stunned when he said there was nothing - they would just evaluate me regularly so if the cancer came back they could catch it early. It left me feeling utterly powerless."

A scientist himself - he is a clinical professor of psychiatry at the University of Pittsburgh School of Medicine - he proceeded to trawl through all the available medical literature. "I discovered that there's lots you can do."

The core of Servan-Schreiber's book is the idea that you can build what he calls "an anti-cancer biology". Although everyone's body harbours defective cells, only in some of us will these go on to form tumours - in the rest of us, the body's defence mechanisms will kick in and protect us. He believes you need to strengthen your immune system's ability to fight cancer; reduce the inflammation that cancer needs to invade neighbouring tissues; and reduce the growth of new blood vessels that cancer needs to develop large tumours. The purpose of his book is to tell you what measures you can take to achieve this.
Most important, says Servan-Schreiber, you need to protect yourself against imbalances in the environment; adjust your diet to cut back on foods that promote cancer (sugar, white flour, animal fats) and eat more foods that contain phytochemical components that fight it (green tea, turmeric, cruciferous vegetables); heal the psychological wounds that aid the chemical processes that cause cancer; and stimulate your immune system.
As well as the more common-sense stuff, there are some unusual suggestions. Servan-Schreiber suggests wearing eau de toilette rather than perfume as it contains fewer potentially dangerous phthalates, which may be linked to cancer development; airing your clothes in the garden after having them dry-cleaned (to get rid of potentially carcinogenic ethylenes); even accepting your true identity, including unresolved matters surrounding your sexuality, as turbulent emotional states can inhibit the activation of immune-cell production.
But Servan-Schreiber's arguments for a holistic approach to cancer are all credible and one wonders why, if this information is available, this is the first time it has all been brought together. "If you're telling people to eat differently, exercise and manage their stress levels, there's no patent, no one's making money, so there's no incentive," he says.
He's not anti-conventional medicine, though. "It saved my life - it just doesn't help you prevent relapses. You need both approaches."

• 'Anticancer: A New Way of Life' by Dr David Servan-Schreiber (Michael Joseph, £14.99) is available from Telegraph Books for £12.99 + £1.25 p&p. To order call 0870 428 4112 or go to books.telegraph.co.uk.

A little of what you fancy...

Red wine
The concentration of polyphenols - which combat carcinogens - is greater in wine than in grape juice. Pinot noir is particularly rich in resveratrol, a polyphenol that protects cells from ageing.
Green tea
Epigallocatechin gallate (EGCG), found in green tea, is a molecule that blocks the formation of the new blood vessels needed for tumour growth.
Blueberries
These contain anthocyanidins and proanthocyanidins, molecules that force cancer cells to self-destruct, a process known as apoptosis.
Dark chocolate
Chocolate with more than 70 per cent cocoa is rich in antioxidants, proanthocyanidins and polyphenols, which slow the growth of cancer cells. Avoid milk chocolate, though.
Pomegranate juice
Used in ancient Persian medicine, pomegranates are now thought to halt the growth of prostate cancer. Drinking the juice daily slows the rate of spread by two thirds.
Seaweed
Seaweeds such as fucoidan and kombu, eaten in Asia, contain molecules that slow cancers of the breast, prostate, skin and colon cancer.
Broccoli prevents pre-cancerous cells from developing
Cruciform vegetables such as broccoli, Brussels sprouts, cauliflower and bok choi all contain sulforaphane and Indole-3-carbinols (I3C), powerful anti-cancer molecules that can detoxify carcinogenic substances.
Oranges stimulate detoxification
Citrus fruits contain flavonoids, which are anti-inflammatory and help the liver detoxify carcinogens. Flavonoids in tangerine skins help kill brain cancer cells and stop them from spreading. Citrus peel can be steeped in tea or hot water or grated over salads or cereal.
Aubergines reduce the spread of cancer cells
A key source of terpenes, which act on tumours by blocking the enzymes cancer cells need to invade other tissues. Herbs such as rosemary, thyme, oregano, basil and mint are also rich in essential oils of the terpene family.
Tofu blocks dangerous hormones
Soy isoflavones (found in tofu, tempeh, miso, mung beans and bean sprouts) are phytochemical molecules that battle cancer. They act like tamoxifen, a drug used to prevent breast-cancer relapses. There are far fewer breast cancer cases among Asian women who have eaten soy since adolescence.
Turmeric uniquely powerful anti-inflammatory
The principal spice in yellow curry, turmeric can inhibit cancer growth. In the lab, it combats cancers of the colon, liver, stomach, breast and ovary, plus leukaemia. Indians, who consume turmeric regularly, have one eighth as many lung cancers as Westerners.
Mackerel helps stop the spread of cancer cells
A key source of essential fatty acids, such as Omega-3s, which reduce cancer cell growth in tumours (lung, breast, colon, prostate, kidney). Studies show that eating fish twice a week helps prevent cancer. Also rich in selenium, which stimulates immune cells.
Tomatoes increase the body's capacity to attack tumour cells
Vegetables and fruits rich in carotenoids - tomatoes, carrots, beetroot, squash and apricots - contain vitamin A and lycopene, which slows cancer growth and combats a type of brain tumour known as a glioma. Men who eat tomato sauce twice a week may be protected against prostate cancer.
Garlic reduces carcinogenic effects
An ancient medicine, garlic is part of the alliaceous family. Their sulphur compounds reduce the carcinogens of tobacco and over-grilled meat and fight cancers of the colon, breast, lung, kidney and prostate, and leukaemia. Also regulates blood sugar, which helps limit cancer cells.

Prostate cancer prevention: Ways to reduce your risk

Prostate cancer prevention: Ways to reduce your risk

There's no proven prostate cancer prevention strategy. But you may reduce your risk of prostate cancer by making healthy choices, such as exercising and eating a healthy diet.By Mayo Clinic Staff

If you're concerned about your risk of prostate cancer, you may be interested in prostate cancer prevention.
There's no sure way to prevent prostate cancer. Study results often conflict with each other and most studies aren't designed to definitively prove whether something prevents prostate cancer. As a result, no clear ways to prevent prostate cancer have emerged.
In general, doctors recommend that men with an average risk of prostate cancer make choices that benefit their overall health if they're interested in prostate cancer prevention.

Choose a healthy diet

There is some evidence that choosing a healthy diet that's low in fat and full of fruits and vegetables may contribute to a lower risk of prostate cancer, though this hasn't been proved concretely.
If you want to reduce your risk of prostate cancer, consider trying to:

• Choose a low-fat diet. Foods that contain fats include meats, nuts, oils and dairy products, such as milk and cheese.
  In some studies, men who ate the highest amount of fat each day had an increased risk of prostate cancer. While this association doesn't prove that excess fat causes prostate cancer, reducing the amount of fat you eat each day has other proven benefits, such as helping you control your weight and helping your heart.
  To reduce the amount of fat you eat each day, limit fatty foods or choose low-fat varieties. For instance, reduce the amount of fat you add to foods when cooking, select leaner cuts of meat, and choose low-fat or reduced-fat dairy products.
  
• Eat more fat from plants than from animals. In studies that looked at fat consumption and prostate cancer risk, fats from animals were most likely to be associated with an increased risk of prostate cancer. Animal products that contain fats include meat, lard and butter.
  You might consider using plant-based fats instead of animal fats. For instance, cook with olive oil rather than butter. Sprinkle nuts or seeds on your salad rather than cheese.
  
• Increase the amount of fruits and vegetables you eat each day. Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of prostate cancer, though research hasn't proved that any particular nutrient is guaranteed to reduce your risk.
  Eating more fruits and vegetables also tends to make you have less room for other foods, such as high-fat foods.
  You might consider increasing the amount of fruits and vegetables you eat each day by adding an additional serving of a fruit or vegetable to each meal. Consider eating fruits and vegetables for snacks.
  
• Eat fish. Fatty fish — such as salmon, tuna and herring — contain omega-3 fatty acids, a type of fatty acid that has been linked to a reduced risk of prostate cancer. If you don't currently eat fish, you might consider adding it to your diet.
  Another way to add omega-3s to your diet is by eating flaxseed.
  
• Reduce the amount of dairy products you eat each day. In studies, men who ate the most dairy products — such as milk, cheese and yogurt — each day had the highest risk of prostate cancer. But study results have been mixed, and the risk associated with dairy products is thought to be small.

Maintain a healthy weight

Men who are obese — a body mass index (BMI) of 30 or higher — may have an increased risk of prostate cancer. If you are overweight or obese, work on losing weight. You can do this by reducing the number of calories you eat each day and increasing the amount of exercise you do.
If you have a healthy weight, work to maintain it by exercising most days of the week and choosing a healthy diet that's rich in fruits, vegetables and whole grains.

8 Fast and Easy Breakfasts for People on the Go

Let’s face it, when you’re racing out the door to get to work, eating a healthy breakfast isn’t a priority. You scarf down whatever is in sight, or hit a Fast Food drive-thru for a fat-filled bacon biscuit.
Breakfast is an important meal because your body hasn’t had any nutrients since dinner the night before. Skipping breakfast is not a good idea, especially for those trying to lose weight.
Here are some breakfast ideas for those days when you’ve got less than 15 minutes to prepare something:

1. Tropical Fruit Yogurt Parfait: “Parfait” is just a fancy word for a combination of yogurt and fruit.
2. Fruit Salad: It doesn’t get simpler than this. Just grab a container, a variety of fruit, and spend 5 minutes chopping. Finally, sprinkle granola on top and catch the next bus. I like to add a few pieces of cheese, too. You can save time by doing it the night before if you use fruit that holds up well after being chopped.
3. Microwave Scrambled Eggs: If you don’t have time to make Kathy’s stove-top scrambled eggs, then just nuke them! Crack open two eggs and whisk well in a microwave-safe dish. Put in a pinch of salt and pepper and set your microwave for 1 minute. Check to make sure your eggs are not runny by sticking a fork in and fluffing them up. You can put them on toast or on an English muffin and wrap it all up in aluminum foil and go. You can also hard-boil eggs the night before and take these with you.
4. French Toast Sandwich: Toast can be made in endless ways that work for folks on the go. But French Toast is my favorite. Grab two slices of frozen French toast — or use Kathy’s recipe — and stick them in the toaster to heat up, then pop whatever you want in between. You can keep it simple with a couple of slices of cheese, or even add a slice of ham. I’ve even done a smear of peanut butter and some banana slices. Some cream cheese and a few blueberries work just fine, too.
5. Smoothie: We’ve already given you many smoothie ideas, and most can be made the night before. So all you have to do in the morning is grab your thermal mug and get into the car. Have a breakfast bar on the side, and you’re guaranteed to make it to lunch without a hitch.
6. Oatmeal: Yeah, yeah, you expected to see this one on the list. I dislike plain old oatmeal straight out of the box or packet. But if you take a few minutes, you can turn ho-hum oatmeal into something fun and flavorful. If you don’t have any fresh fruit, try combining your oatmeal with dried fruit, Cheerios, chocolate or even peanut butter.
7. Apple and Pear Crisp: This is another nuked delight that tastes like dessert at breakfast. Who wouldn’t like that? Pop it in a microwaveable container so you can cook it at work.
8. Grilled Cheese: Kathy’s recipe is super easy, or you can pop bread in the toaster oven and let the cheese melt right there. Just keep your eye on it because it cooks quickly. The good news is that you can skip the butter if you’re watching calories. Wrap it and run!