Finding Gratitude and Growth in Everyday Moments

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Life is a journey filled with ups and downs, but it’s in the small, everyday moments that we often find the most meaning. As I reflect on the past few months, I’ve realized that life isn’t about perfection—it’s about progress, gratitude, and embracing the lessons along the way. Here are some key takeaways that have inspired me, and I hope they’ll inspire you too.

1. Celebrate the Milestones, Big and Small

Whether it’s celebrating 22 years of marriage or simply enjoying a quiet brunch with loved ones, life’s milestones remind us of what truly matters. As the saying goes, “Enjoy the little things in life, for one day you may look back and realize they were the big things.”

Take a moment to appreciate the people who make your life richer. Buy that small gift, share a meal, or simply say “thank you.” These moments of connection are the glue that holds our lives together.


2. Embrace the Journey, Even When It’s Tough

Life isn’t always smooth sailing. From battling the flu to feeling overwhelmed with work and responsibilities, there are days when it feels like the weight of the world is on your shoulders. But here’s the thing: every challenge is an opportunity to grow.

As I struggled through a fitness session, feeling nauseous and out of shape, I reminded myself that progress isn’t linear. It’s okay to start small. As the famous quote goes, “The journey of a thousand miles begins with a single step.” So, take that step, even if it’s shaky.


3. Patience is a Gift—Give It Freely

One of the hardest lessons I’ve learned is the importance of patience, especially with those we love. As our parents age, it’s easy to feel frustrated when they talk too much or move too slowly. But these moments are precious.

“Patience is not the ability to wait, but the ability to keep a good attitude while waiting.” Let’s strive to be kinder, more patient, and more present with the people who matter most.


4. Gratitude Turns What We Have into Enough

In a world that often feels materialistic and fast-paced, it’s easy to lose sight of what we already have. I’ve had moments where I felt broke, stressed, or uncertain about the future. But gratitude has a way of shifting our perspective.

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Take a moment each day to count your blessings—whether it’s a safe journey, a good meal, or the love of family. Gratitude is the key to contentment.


5. Trust the Process and Keep Moving Forward

Life is full of uncertainties—work projects, personal goals, and even health challenges can leave us feeling overwhelmed. But here’s the truth: we don’t have to have it all figured out.

“You don’t have to see the whole staircase, just take the first step.” Trust that every effort you make, no matter how small, is moving you closer to your goals. Commit to the process, and let go of the need for immediate results.


Final Thoughts: Live with Intention

Life is a beautiful, messy, and unpredictable adventure. It’s easy to get caught up in the noise, but when we pause and reflect, we realize that the most meaningful moments are often the simplest ones.

So, let’s celebrate the milestones, embrace the challenges, and practice gratitude every day. Let’s be patient with ourselves and others, and trust that every step we take is leading us somewhere meaningful.

As you go about your day, remember this: “You are never too old to set another goal or to dream a new dream.” Keep dreaming, keep growing, and keep living with intention.

Here’s to a life filled with purpose, joy, and endless possibilities!

“Your HABITS, Your Future!”

Time goes by fast…

“Once time passes, you can’t get it back.”

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January 2022 is coming to an end… WOW! What happened? Do you mean the first month of 2022 is almost over and Lunar New Year is just around the corner? What have I done so far? (Sighing and letting go one big breath…)

Another chapter on growing (not sideways… of course!) in my journey in life. Getting ready for new adventures and learning more from others…

Recently watched a video by Nick Vujicic and he has brought to my attention the six -(6) areas in my life that I need to look into:

  1. Faith – what am I doing to build my relationship with God? Despite good or bad times, how am I doing in terms of my faith in God? I know that He is with me, no matter what.
  2. Family – what memories do I want to create with my loved ones? So that, when I look back one day… I have great stories to share and tell. What are some of the places and experiences that I can go to create? To me, it is not just about the place and spending money… investing quality time is more important.
  3. Friends – how many do I need in this life journey of mine? I believe I do not need many friends… a few good ones will be enough. I would rather invest my precious time for those who really know how to appreciate friendship.
  4. Fitness – how am I doing in terms of my mental and physical health? No money can buy my sanity and overall wellness. With great fitness, one can definitely enjoy more in life. What am I doing in order to have better mental and physical health? Trust is good, check is better… just this morning, I had a chat with a good friend and he has advised me to go for a thorough health check. At least gauge where I am and then work towards improving my fitness.
  5. Financial – how much is it enough? Am I living a comfortable life? How much commitment am I having? The media is constantly bombarding us to spend, spend and spend. When is it enough? We make the choice to buy or not… or will it be better to start investing? What goal am I setting this year in terms of my finances? What are the books to read to increase my level of knowledge and what can I do to improve my financial skills?
  6. Fun – how am I enjoying my journey pursuing the five things mentioned above? I believe one can have fun in doing anything… depending on the perspectives. It is a choice to make… whether the task is going to be fun or not. How am I going to be child-like (not childish)? Being curious and taking one step at a time with fun in mind.

I am sure different people have different opinions and ways to go about their lives. I just look forward to adding some spice (value) into your journey.

Let me know if you have other interesting ideas and we can have coffee/tea to discuss.

“We always have time for the things that matter the most to us.”

“Your habits, your future!”

How I keep myself focused and positive?

“Be proud of who you are, and not ashamed of how someone else sees you.”

There are many triggers that will distract and affect me; i.e. the COVID-19 pandemic, world negativity, uncontrollable events, people and many others… where the outcome somehow condition my feelings, thoughts and emotions.

After going through some “rollercoaster” moments past few days… then it dawned upon me that I need to do something to overcome and feel better…

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One of the actions I am taking is to pen down my thoughts and transfer them into this blog, who knows in future, I may need to refer to it again. Also, with the intention to help those who read this blog… look forward to you being better, more focused and positive…

“If you’re searching for that one person that will change your life, take a look in the mirror.”

Let’s dive straight into the topic, “How I keep myself focused and positive?” There are more than one way to perform that and what I am going to share may not work for you. Well, at least they are working for me… and I know if I were to do it long enough, I will see results. Okay… please find the tips and sharing as below:

  1. Talk to friends – with technology and telecommunication devices, we are capable of contacting our loved ones, friends, coaches, mentors… and even the Befrienders line. Last week, I have a few Zoom meetings with my old school buddies and though they did not know what is going on in my mind (the challenges I am having), that few meetings, made me feel better. Talking does help. Who are you going to call?
  2. Continuous learning – attending workshops, learning new knowledge and skills can help. I believe when I am focused on learning, my mind shifted to learning mode and not self-pity mode. There are many online learning, e-learning portal, e-books, videos and materials available. What are your plans in learning new things today?
  3. Writing, journaling and blogging – like what I am doing currently, I will access my blog when I want to store my thoughts and ideas (for future access and usage), I have my diary that I am writing (expressing myself, like having a conversation with God…) and by writing my thoughts down, it helps to clarify and seeing from a third party point of view. I would like to recommend you to write if you have not experience it before… one does not have to write essays or stories… just thoughts and points. When would you like to start writing?
  4. Passion projects and hobbies – I have a few hobbies and the one that I do the most (passion) will be cooking. I do not know how to describe to you… when I start visualising cooking the dish… the ingredients, the methods, I can see the action clearly in my mind’s eyes and I will forget everything else… it is like a therapy for me to de-stress. Cooking also helps with planning, focusing and executing. What is your passion project / hobby?
  5. Physical activity, exercise, movement – as the saying goes, “an idle mind, is a devil’s workshop…” rings true to me… the moment I am not doing something important / learning, my mind will sway and that “little voice / inner whiner” will start playing tricks in my mind… what I normally do… stand up, go for a walk, do skipping or run around my house… it does help when I focus my steps and counting when I skip. What exercise will help you to be fitter?
  6. Listening to music, podcasts, audio books – I have my own playlists in Spotify, Apple Podcast and audio books (like Blinkist). The moment I start playing the podcast, the focus will be on the content from leadership, coaching, health and wellness topics… then my mind starts opening up with possibilities, ideas and lots of “A-HA” moments. What would you like to experiment?
  7. Traditional reading – nothing beats reading books, holding the physical copy, flipping pages, reading and imagining the content while reading… anticipating what the author is about to reveal and looking from the author’s perspectives… great enjoyment and visiting the author’s world. E-books do help, just that the satisfaction of holding and flipping the pages… hmmmm…. When are you going to start reading?
  8. Praying and meditation – it’s like my daily morning ritual now. Praying for wisdom, patience, courage, and guidance… focusing on my own breathing (deep breathing) and reading Bible verses helps. Combining devotion / quiet time music definitely helps. How are you practicing spiritual wellness?
  9. Tapping on my creative side – how I do this, is by doodling… in my diary, on a blank piece of paper… drawing and combining with words… I find it soothing and helps to transition my rigid thoughts to a bigger picture… I learned that when we are angry, we are actually focusing on our left hemisphere of our brain… we need to change the state by shifting our focus to the right hemisphere… you are welcome to do more research about this. How are you discovering your creative side?
  10. Enjoy your favourite beverages – My morning drink will be black coffee… once in a while, milk coffee or tea… When I look forward to making the coffee, it is like a ritual to focus and shift my mind to the positive, why? I know that the result of making the coffee… I can enjoy by drinking the fruit of my labour. What is your favourite drink?

“You are allowed to be both a masterpiece and a work in progress simultaneously.”

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In my opinion, and a disclaimer (haha), as we are still human, at times nothing helps and we feel miserable. Just do not let that feeling of being miserable be a habit… once you realise that the feeling or environment is not helping you, you need to do something about it. I am sure there are a lot of people who are there to help you, just need to voice out and ask for help. All the very best to you and God bless.

“Your habits, your future!”

Questions to Ponder Part 2

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“A wise man can learn more from a foolish question than a fool can learn from a wise answer.” – Bruce Lee

Hello there! How have you been keeping lately? As we go through this interesting times, I would like to share the second part of the “Questions to Ponder” series.

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Here we go…

1) How are you spending your weekend?

Many of us will be looking forward to the weekend and the question is, how to make the most out of the weekend? Not sure about others, and as for me, I will be doing the activities that I love doing; going to the market (apart from buying groceries, it is a good place to observe all walks of life), have my cup of coffee, breakfast, relax, recharge and rejuvenate. Catch up with my reading, listening to podcasts and attend Sunday service. It is also a good time to plan for the coming week’s focus and priorities… then put that aside… drink some water and relax… slow down and get ready to speed up!

Everyone will have their own way to spend their weekend.

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2) How are you using technology to help you?

The use of technology is a part of our lives now, whether we like it or not. The other day, I experienced a crisis at home… what was the crisis about (apart from the COVID-19 pandemic)? The WIFI router decided to die on me and there was no connection to the internet. My kids and I, PANICKED! I was going to do my project assignment, and my kids, their homework and studies online… I was trying to troubleshoot the issue for half-a-day, I even went out to get a new WIFI router! But it did not work… Felt really helpless and stuck for not having any connectivity to the world. Anyhow, I have to resort to my phone’s data personal hotspot… slower speed but at least connected.

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Anyway, technology can help us in many ways, I use it for the following:

  • Online research for my assignments, projects and content ideas;
  • Online purchases (YAY! Shopping)
  • Order food and beverages
  • Make payments (utilities, bills, loans, transfers, etc.)
  • Virtual learning, workshops and coaching

How about you? What do you use it for?

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3) How do you plan to serve others?

Everyone has their own strengths (let’s not focus on the weaknesses), talents and passion. How will you be using your strengths, talents and passion to help and serve others.

Having to discover my life purpose; “Inspiring and Developing Leaders to reach their highest potential for God”, I have decided to use my strengths, talents and passion to help people (leaders) to discover their potential via learning and development engagements.

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Please do not underestimate yourself, we may think that our strengths are not significant, I am certain that to some people, they will need help in the area that you are good in. Let’s have an open mind and learn how we can serve / help people, so that our world can be a better place.

ONE DOES NOT SIMPLY START 10 NEW HABITS AT ONCE - One Does Not Simply |  Make a Meme

4) What good habits do you want to form?

Haha, the meme above may seemed funny… however, the message may have some truth in it. We do not have to focus on cultivating a lot of habits all at one. Just focus on one main (key stone) habit (as per the learning from the book, “The Power of Habit” by Charles Duhigg) and you will be discovering the journey of changing habits (as one behaviour that you change may affect the other areas of your lives).

“And once you understand that habits can change, you have the freedom and the responsibility to remake them.” – Charles Duhigg

Some of the good habits you may be interested in to form:

  • Exercise, run, walk, sweat and move more than being sedentary
  • Plan, strategise, prioritize and take action
  • Read to add value on a daily basis
  • Sleep and have a good night’s rest
  • Eat right and in moderation
  • Be present and focus, not get distracted
  • Be kind, compassionate and practice empathy
  • Express yourself, via journal, blog, have a conversation
  • Invest, spend and do your own financial planning

and many more… let’s start with one first… when you get results, I believe you will be motivated.

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5) How do you rejuvenate and restore yourself?

In November 2018, I have shared a blog regarding the same topic… the title of the blog is, “Reboot” and “Refresh” Habits

You may click on the link and enjoy the article.

Should you have anything to add, please do not hesitate to put it in the comment section.

“We must always change, renew, rejuvenate ourselves; otherwise, we harden.” – Johann Wolfgang von Goethe

There you go… the next five -(5) questions to ponder…

Stay Safe, Healthy and Strong!

God bless.

“Your habits, your future!”

Health and Wellness

“Create healthy habits, not restrictions. “

How’s your new year 2020 so far? Before the end of 2019, I have had the chance to get some feedback from my friends and social media contributors on the above-mentioned topic. Thank you to those who have contributed and if you would like to share yours, please put in the comment below. I wish you all the very best in your health and wellness this year and beyond.

“Health is like money, we never have a true idea of its value until we lose it.”
– Josh Billings

By the way, the intention of this blog is for sharing and learning purposes… in my humble opinion, there is “NO RIGHT NOR WRONG…” Thank you.

  • Wake up early, exercise daily, eat moderately, fast alternately but most importantly is to do whatever you can do and spend time with your love ones full-hardheartedly. 
  • Have a 4-legged pet… Walk them morning n evening.
  • Understanding what u want, plan, execution and mostly, consistency.
  • Other than that… Happiness and Peace also important.
  • Take very good care on one own health and wellness, by eating healthily and exercise daily. Before you can take care of anyone else you love.
  • Its good that u have health awareness.. most people will only start to practice healthy lifestyle when they have bad result in health check
  • take care of yourself well physically (do exercises), mentally (reading and other brain triggered tasks), emotionally (positive interactions, meditation etc)…
  • Commit the day to God before starting the day and say thank you before ending the day.
  • recommended exercise is 30 mins x 3 a week… I’d say 5 days 30 mins will be better. without health, no money or family can do anything. also start giving more… like all your money to some one like me 🙂 
  • Spend time with yourself, God, family and friends. Exercise, do some charity work, eat moderately and do whatever makes you happy as long as it’s not against the law, it is not unethical and it doesn’t cause harm to others
  • Sure way to lose weight while able to eat anything… skip dinner
  • Realise what makes your soul happy & enjoy doing it.
  • I’ve recently shifted my new year resolutions to start on my birthday. It somehow gets better commitment and results.
  • Learn to bless every person you meet. The more you bless the more happiness you gain.
  • Have a positive mindset. You are what you think. Put God n faith in your lives daily, eating moderately, exercise healthily and live happily.

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

There you go… some great sharing, ideas and learning. Found any one that you would like to start this year? If you do, please share with me. I would love to hear from you. All the very BEST!

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“Your habits, your future!”

My mission trip reflections

The mission team… arrived and ready to serve!

“The best way to find yourself is to lose yourself in the service of others.”
Mahatma Gandhi

This month I have decided to share this one blog on my mission trip reflections. My second mission trip to West Kalimantan since the last trip in 2017. There is so much things to learn as we serve others. This trip has made deeper impression on me and please find my reflections as below:

What I have learnt?

It is important to be fit and healthy to travel, how can we serve others when we are not fit. That is why we need to take care of ourselves before taking care of others. We cannot give what we do not have, in this case, strength, stamina and ability to help others in anyway that we can.

What we have planned for may not turned out as how we want it to be. We have to expect the unexpected. We can plan and prepare so much and when the rubber meets the road… the situation may differ. Just be flexible, enjoy the journey, stay calm and learn as much as we can.

Everyone has their own struggles, and what we can do is to help as much as we can, avoid judging others and do not burden others with your own troubles and hurts.

Simple actions can impact people without you knowing it. Do what we can, with what we have, wherever we go…

Be prepared mentally for unforeseen circumstances and be flexible to change. “Blessed are those who are flexible as they will not be bent out of shape!”

“Some of our finest work comes through service to others.”
Gordon B. Hinckley

One of the workshops I helped to conduct with my mentors…
The villagers may not have much and they are devoted to worship. Really love their faith and especially the children.

Self realisation:

I really need to be consistent in my fitness regime, it may not be easy to follow the schedule… just need to be creative and do what I can to be in shape!

All the answers are in the bible; in my opinion, a lot of people are searching via worldly things and relying on other people… when all that we are searching for, is in the holy book. I will need to be more diligent in reading the bible.

Pay attention to details and the rest will be in place accordingly. It may not be easy to ensure everything runs like a well-oiled machine and when we do, all things will fall in place. Better for everyone and especially myself.

Give the best that I can; with who I can be, what I can do and what I have. The key is to giving without expecting anything in return (no expectations) and we will be happier plus meaningful.

Be generous and have abundance mentality. The more we give, the more we get… it may sound illogical… at times in life, there is no logic, no need to think too much. Just do it… Now!

Devotions as a habit… as food is to our physical body, we need food to our soul and spirit. We are what we eat… and input to our brain.

Be patient with others; never underestimate anybody. Everyone has their own strengths, talents, ability, experience and they contribute in their own ways. Who are we to judge?

Experience helps to make us better and in the know. Should any similar events happen again, we are ready for them and know how to deal with them. Life is an adventure, get as much experience as we can. Make more mistakes, learn from others and we will be wiser.

“Being of service to others is what brings true happiness.”
Marie Osmond

This is where we conduct our teambuilding for the hospital staffs. What a view!


One of the groups for the teambuilding session. We ROCK!

There were a lot of photos and videos taken for the trip. It is not possible for me to showcase everything in this blog. If anyone of you is interested to know about the mission trip, please contact me and we can have coffee with me sharing stories with you… some are really funny.

Looking forward to serve more and may God bless the people in West Kalimantan.

“Your habits, your future!”

Sleeping Habits

“Tired minds don’t plan well. Sleep first, plan later.”
– Walter Reisch

There was a time when I was sleeping very early… yeah, early in the wee hours of the morning like after 2:00 A.M. That’s early, right?

Then I developed this new habit of sleeping before 10:00 P.M. Well, this new sleeping habit definitely working for me. Not all will agree with me, there are some who prefer to sleep late as they can work better late at night or they can think better?

This is not an easy topic to write as some may or may not agree with what I am writing. I am writing for my own reference and sharing to those who can resonate with me… no offence to those who cannot agree. One man’s treasure is another man’s trash…

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Why sleep?

For me, when I have enough sleep, I felt that I can perform better the next day. I can think clearer and my mind works faster than when I am deprived of sleep. I am no professor who is doing any research on sleep. I just felt that sleeping is part of our lifestyle… anything to do with lifestyle is a journey in life and it is somehow linked to our habits.

Please take some time to read the extract below from this article:
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency


== QUOTE ==
Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.
== UNQUOTE ==

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There are a lot of articles and sharing in the web on the health benefits of sleeping and the consequences of sleep deprivation. I will not go into the details of that… Just know yourself, in terms on how many hours will be enough for you. You will need to experiment the right amount of sleep time. I believe at different age, our needs will be different…

Can you imagine… there is a body called the “National Sleep Foundation”… I wonder what do they do there? Sleep? Jokes aside… they came up with the research on sleeping time… I am referring to the majority here, not to those super man or woman who may not need to sleep. Please refer to the link as below for more information:
https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times

About the National Sleep Foundation

The National Sleep Foundation is dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990 by the leaders in sleep medicine, NSF is the trusted resource for sleep science, healthy sleep habits, and sleep disorders to medical professionals, patients and the public. For more information visit sleepfoundation.org or sleep.org.

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Some tips on How to sleep better at night:

  1. Spend some time outdoor to get some dose of sunlight. Make time for the exposure.
  2. Reduce blue light exposure in the evening and your body may be tricked that it is still day time. Rest one hour before snooze time.
  3. Heard from some experts… less or no caffeine late afternoon or evening.
  4. Monitor your nap time. You can practice power naps… experiment the dose of naps needed.
  5. Be consistent with sleeping and awake times. You body needs time to adjust; consistency is key.
  6. Movement and exercise can help to relax those tight muscles, plus it will help to provide better quality sleep at night.
  7. Alcohol sounds good to some people to help with sleep but according to some smart scientists, it does not help but disrupt sleep patterns.
  8. Bedroom is a place for sleeping not watching movies or playing games… ensure the environment is optimized for sleeping. And not forgetting the temperature too.
  9. Avoid from over-eating or supper at night… instead of sleeping, your body is digesting the food and disturbing your sleep.
  10. Place all your worries on paper… or somewhere you can refer to the next day. Sleep is more important than your problems… you need a fresh and active mind to solve problems.
  11. Take a good, relaxing and warm shower to relax those muscles of yours to get better quality sleep.
  12. Ensure your bed is good to support you and you are comfortable with the bed… remember about those pillows and bolsters too.

Pssstt… there are also good talks from www.ted.com as below for you to learn from:
https://www.ted.com/playlists/223/talks_to_inspire_you_to_go_to

“Sleep is the Swiss army knife of health. When sleep is deficient, there is sickness and disease. And when sleep is abundant, there is vitality and health.” – Matthew Walker

Should you have any great tips to share on sleeping habits, or any good resources for reference. Do let me know… till then, I am getting ready to sleep as tomorrow is another great day. Good night!

“Your habits, your future!”

Eating Habits

“One cannot think well, love well and sleep well if one has not dined well.”
Virginia Woolf

This topic will resonate with most people. Do we eat to live or live to eat?

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How can we maintain a healthy lifestyle through eating? As a person who loves to eat myself, I find it hard to resist good food and especially when there is great company to eat with… I tend to eat more. Therefore, I have been thinking about whether to write on this topic or not?

There are a lot of areas to discuss when it comes to this topic on eating… this time I will focus on eating healthy as part of our daily habits and if you have any ideas, please do share and write to me, thank you.

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“The chief pleasure in eating does not consist in costly seasoning, or exquisite flavor, but in yourself.”
– Horace

I believe when it comes to eating, it boils down to making choices. It is definitely not easy as our emotions will be stronger than logic. We know we have to eat healthier food options, just that at times, the craving for not so healthy options will take over and we gave it to the craving. Then regretted for that action… who have not experienced that before?

Please find some sharing on how we can be more aware and to have better plus healthier options when it comes to eating…

It starts with WHY?

What is your compelling reason for eating healthy? Why do you want to eat healthy? First things first, it starts from within us. Who are you and what identity do you want have to embark in this journey of healthy eating?

How can it be done?

Everyone is unique and requires different calorie count per day (to lose or maintain weight). That means, you will need to do some research on your own lifestyle; what will your daily activities be and how much energy do you need to get through your day? How are you keeping track on the food that you are going to eat? What is your plan when it comes to your meals? How about rituals (drinking water, eating fruits before meals, etc.) and supplements (vitamins and minerals)? If you are cooking, how do you plan your menu… weekdays, weekends… special days.

What are some of the TIPS?

  • Research on the types of food that is good for you
  • Eat lots of vegetables (leafy ones) and fruits (I believe everything in moderation… haha)
  • Eat more fish (brain food), of course fresh ones, oily ones (salmon, sardines, mackerel) and not so oily ones (tuna and local fishes)
  • Cut down on sugar and salt intake (processed and non-processed ones as well) and especially processed food – biscuits, cakes, sausages, canned food, fizzy drinks, pastries, cereals
  • Eat whole and fresh produce / food
  • Get properly hydrated… drink that H2O and not get thirsty; water is a better option than sugary drinks even fruit juices!
  • Have proper meals and not get hungry, snack healthily when necessary (as when we get hungry, we tend to over eat…)
  • Check the nutrition label, learn how to read them
  • Eat mindfully and be aware of what you put into your mouth (this is also a self reminder to me…)
  • Just be flexible with yourself… at times we need to indulge and when we do… do it responsibly and mindfully…

Anyone who has just started will feel the difficulty to sustain as it is not going to be easy in the beginning. As what Jack Ma of Alibaba said…

Image result for jack ma on messy in the beginning

“Never give up. Today is hard, tomorrow will be worse, but the day after tomorrow will be sunshine.”

Let’s all start today and be rewarded tomorrow.

“Your habits, your future!”

Conversation on Positive Mindset

“Live life to the fullest, and focus on the positive.” – Matt Cameron

Happy Lunar New Year to those who are reading this blog. This year, I am taking a longer break from work to focus on one of my passion, cooking… rest, relax, cook, eat, chit-chat and repeat again for the past few days. So far, I am enjoying it.

Why writing this blog when I am on a break? I felt that I have to share this conversation / experience that I had with my father-in-law. The conversation was yesterday before dinner time.

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It is never easy for anyone to go through challenges and difficulties in life. Especially when you suffered stroke twice! I have to respect my father-in-law for being a fighter and survivor.

Compared to his first dreadful experience, where he was really determined to get back to his normal routine (walking, writing and driving). In the early of his stroke-stricken days, he was unable to perform his normal routine; where we could see and sense that he was really frustrated. That did not stop him from being determined to fully recover. He was really hardworking and disciplined to practice, go for physiotherapy and having a strong sense of purpose – to recover and get back to his normal routine. Ultimately, he was successful; being able to write (sign his name), walk and drive to his favorite food stalls and restaurants to eat.

As what Simon Sinek shared in his book, “Start with Why”… having a strong WHY will lead to the HOW and WHAT… as shared in the earlier blog on his “golden circle”… as below, just in case, you have not seen it before;

“Once you replace negative thoughts with positive ones, you’ll start having positive results.” – Willie Nelson

Yesterday during my conversation with him, I sensed that his enthusiasm was low, did not show any eagerness and from the feedback gotten from my mother-in-law, he is not as determined and disciplined as before… somehow, given up and letting go of his exercise. I believe that he has lost his “WHY”; no reason and real purpose for him to recover fully.

Doing my part to share with him on having a sense of purpose… to have a “WHY” is important and needed now, especially when you do nothing about the current situation, it will somehow further deteriorate. As what I have learned from Tony Buzan’s seminar some time ago… “If you do not use it, you lose it!”

I shared with him that similar to our brain power, our muscles in our bodies, when not used… will be useless sooner or later. It can be seen that immediately he was motivated and started moving his arm. Part of the advice shared with him, was to allocate a certain time to move, stretch, stand… as long as he is moving his muscles – I really pray that he does the exercises for his own good and wellness.

To learn on Positive Mindset, you can visit this site:

https://www.success.com/7-practical-tips-to-achieve-a-positive-mindset/

The behavior model from Dr. BJ Fogg is also worth learning:

https://www.behaviormodel.org/

According to Dr. Fogg, (based on my understanding), the important part of the equation for behavior change will be the “trigger”; we all have the ability and motivation to change… what’s missing is the “trigger”.

There is an urgent and important need to “trigger” my father-in-law.

“Yesterday is not ours to recover, but tomorrow is ours to win or lose.” – Lyndon B. Johnson

“Your habits, your future!”

Habit on Developing a Healthy Perspective


Source: pixabay.com

“The only thing you sometimes have control over is perspective.
You don’t have control over your situation. But you have a choice about how you view it.” – Chris Pine

I believe most of us have encountered events; positive or negative ones from time to time. Some of the daily events; traffic conditions, weather, dealing with people, news, unexpected happenings, not getting the promotion and many other events that have happened before or may happen some time in the future… most of the events are not within our control. 

What I have learnt from my mentors and coaches, the events or happenings may be perceived differently from people to people. Some may see it as negative, others may be glad and view them as positive. It is depending on the PERSPECTIVE on the person experiencing the event.

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Jack Canfield (author of the Success Principles and series on Chicken Soup for the Soul) mentioned that Success Principle #1; “Take 100% Responsibility of your life” with the formula:

E + R = O (Event + Response = Outcome)

Whatever the Event may be, depending on the Outcome we want (positive or negative), we Respond accordingly (think and action). Please read the article as the link below to learn more about the formula:

https://www.jackcanfield.com/blog/the-formula-that-puts-you-in-control-of-success/

“There is nothing either good or bad but thinking makes it so.” – William Shakespeare

In this blog, I would like to share some pointers on how we can develop the habit of healthy perspective (inspired by Jeff Keller) in my own words, understanding and suggestions, please feel free to share your thoughts with me;

  1. The challenge(s) that you are experiencing versus your entire life journey. What will this matter 10 days / 10 months / 10 years from now? Of course the issue at the moment you are experiencing it may seemed enormous, just bear in mind that it is not the end of the world. It takes practice on awareness (mindfulness) and decision to NOT let the issue cloud your mind for the day(s).
  2. What is your end in mind? As this is the journey of your life, there are roadblocks and distractions along the way… focus on your mission and keep going. As one of my mentors said to me… “Don’t sweat the small stuff… look at the big picture!”
  3. As long as we can wake up in the morning, we should be HAPPY. The attitude of gratitude and not taking anything for granted is important. Decide to be glad and celebrate life.
  4. Have an open mind to events, adventures, experience, people around you and all the happenings have learning to teach us to be better. We have the power to reflect, observe and learn from the experience. What can we learn? How do we want to learn?
  5. Help others, pay it forward, do as much as we can (with any means necessary) without any expectations. Whenever we are able to give, it is a blessing and as long as we are able to serve and give… we should be counting our blessings that we are able to do that. Moreover, by focusing on others, we do not have time to think of negative events… giving ourselves to others will make us whole (sense of fulfillment) and happier.
  6. Birds of the same feather, flock together; choose your friends wisely. In this case, we have to be selective in choosing the right, positive and worthy friends. Whether we like it or not, people surrounding us will somehow influence us (no matter how strong your will power is). Better to be around people who are positive, spreading joy and happiness.
  7. Decide to view every events as an opportunity to learn, grow and be better. Of course by certain events, we may feel the pain… let’s put it this way, the reason we are feeling the pain, is because we are still alive (isn’t that something to be happy about?).
  8. Words and phrases have energy (positive or negative) effect on people. Be wise and choose the right words / phrases to use with people; not forgetting our own self-talk. Train your brain, make it a habit to talk more positives.
  9. Practice spiritual connection as people with strong spiritual beliefs tend to have healthier perspectives. Especially when we have strong beliefs and purpose, most of the time we are more resilient and focus on the big picture. We tend to be more grounded, having sense of confidence and knowing that things are in order.
  10. Leaders are the combination of the word “Learner” and “Reader”. Like what Zig Ziglar mentioned, motivation is like taking a shower, you have to do it everyday… How? one of the best ways, by reading. Hence we can earn more knowledge, skills and better perspectives.
  11. Exercise and move more. I strongly believe that we are built to move… get that body moving, heart pumping and release endorphins (neuro-chemical) that helps with making us feel good (fighting stress). When some of the people I met said to me… “I don’t have time to exercise…”, what I am hearing is that, exercise is not their priority! If it is very important to you, I am sure you can find time to exercise.
  12. Laughter is the best medicine… when you laugh, blood circulates better as your heart is pumping when you laugh. In India, there is an exercise known as the “laughter yoga”… you may find out more and do some research on this yoga to experiment it.
  13. Learning to say “NO” to activities that are not helping you to get nearer to your goals, mission or dreams. As we have limited time and time is a very precious commodity… we have to be selective to activities that provide us balance and getting us nearer to the results that we want.

“Each person does see the world in a different way. There is not a single, unifying, objective truth. We’re all limited by our perspective.”
– Siri Hustvedt

“Your habits, your future!”