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4 Things to Remind Yourself When You Overeat, Drink too Much, or Skip a Workout

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Don’t beat yourself up. Try one of these gentle mantras instead.

There’s no way around it: You will stumble (you’re human!) on the path to achieving your health and wellness goals. But berating yourself for skipping the gym, or eating that extra slice of cake will only set you back farther.

“It’s okay to slip once in a while,” says sports psychologist Alexander T. Latinjak, PhD. Just remind yourself: “When I slip, I get up again, and get back on track.” 

Try three four tricks to dodge self-flagellation and move on.

RELATED: Exactly How 5 Real Women Lost the Last 10 Pounds

You finished all the cookies

Tell yourself: “I accept that I’m not perfect—but I choose to refocus on healthy eating.”

Don’t make it a big thing, says Jeffrey Rossman, PhD, director of life management at Canyon Ranch in Lenox, Massachusetts; use it as a chance to recommit.

You skipped a morning workout to sleep in

Ask: “What can I do so I don’t skip next time?”

The key is to not get discouraged, and give up on your a.m. workouts entirely, says Judy Van Raalte, PhD, professor of psychology at Springfield College. Maybe tomorrow you set an extra alarm, or tonight you hit the hay a little earlier.

Keep in mind there’s a good chance you needed the sleep, Rossman points out. And one missed workout doesn’t mean you’ve failed. Find another time to fit in your exercise that day, or resume your regular routine the next day, he says.

You overdid it on alcohol

Remember: “It’s not who you are, it’s who you want to become.”

If you’re not happy with yourself or your behavior, remind yourself you’re making strides, Latinjak suggests. 

Rossman offers a similar mantra to spotlight the fact that you can’t rewire old habits overnight: “I am a work in progress. What can I learn from this?” He recommends using slip-ups with alcohol as a moment for reflection. Think about what triggers contributed to your desire to drink, he says. For example, if you were out with a friend who is a big drinker, meet up for dinner or a walk next time, instead of drinks. Or if you drank a little too much wine while binge-watching a favorite show, tell yourself you’re no longer going to drink alone.

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You’re not seeing results from your new exercise routine

Think: “I’m not exercising because I’ll lose weight. I’m exercising because [insert other benefits, both physical and mental].”

One workout–or even a handful–isn’t likely to result in much more than the loss of water weight. So stop trying to motivate yourself with the promise of changes on the scale, Latinjak says. Instead, list the benefits of exercise beyond weight loss. So if you run, you might say, “I’m running today because it makes me feel fast, because I like spending time in the park, because I get to do it with my friends.”

Bok Choy and Peanut Salad With Ginger Beef

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How to Make It

Step 1

Finely chop steak into bitesize pieces. Combine beef and arrowroot starch in a medium bowl, tossing to coat. Heat peanut oil in a medium skillet over medium-high. Add beef; cook, stirring occasionally, until well browned and crispy, about 6 minutes. Add garlic, ginger, pepper, and 1/4 teaspoon of the salt; cook until ginger is softened, 1 to 2 minutes. Remove from heat; stir in 1 tablespoon of the vinegar.

Step 2

Whisk together sesame oil, honey, chili-garlic sauce, and remaining 2 tablespoons vinegar and 1/4 teaspoon salt in a small bowl.

Step 3

Separate leaves from bok choy, and place tender green tops in a medium bowl. Thinly slice white bottoms to equal 1 cup, and add to bowl. Using a peeler, shave carrot into long strips to equal 1 1/2 cups. Diagonally slice celery stalk into thin pieces to equal 1/2 cup, and chop celery leaves. Add carrots, celery, and celery leaves to bowl. Drizzle with sesame oil mixture, tossing to coat. Divide mixture evenly among 4 bowls; sprinkle with beef mixture and peanuts.

After I Lost My Dad to Suicide, Picking Up His Yoga Practice Helped Me Cope

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In September 2002, Kara Edwards was in the car on her way home from a weekend in the country with friends when her phone started blowing up with messages. “We reached an area with cell service, and I started getting bombarded with texts from my three brothers and other family members,” she recalls. Frightened, she called one of her brothers: “He told me that our father had committed suicide.”

“It felt like my world had spun off its axis,” recalls Kara, now 37. “My father was one of my best friends. I’d been a daddy’s girl from the time I was little, and even though he lived in another state, I talked to him all the time. We had just spoken before I left for the weekend, and he seemed fine. I was so stunned and distraught I couldn’t think straight. I had to ask my friend to pull the car over to the side of the road so I could get out and walk around. It felt like life would never be normal again.”

For a long time, it wasn’t. “I went back to work a couple of weeks later, but it was the least productive time of my life,” she says. “I couldn’t concentrate or get anything done because I was so paralyzed by shock and grief.”

She wasn’t functioning well socially, either. Kara, a single mom, and her three-year-old daughter shared a townhouse with a friend who loved to have people over, and Kara began to feel resentful and judgmental of their ability to laugh and have fun.

“They didn’t understand what I was going through, and I thought they were shallow, so I became more and more introverted, staying in my room and writing songs and crying,” she recalls. “The more alone I was, the more depressed I became. I was in a downward spiral and, without my dad, I didn’t know where to turn for help.”

RELATED: I Was in an Abusive Relationship—But Yoga Gave Me the Strength to Leave

Forging a connection

Six months after her father’s death, she was sorting through a box of his belongings and found a Kundalini yoga video. “I didn’t do yoga—and I didn’t know he did,” she says. “But I’d been listening to lots of his music, and I thought this might be another way to connect with him, so I tried it.”

Kara remembers, “I cried off and on the whole practice—not in sadness, but in release. I’d been struggling with the feeling that I wasn’t good enough because I wasn’t enough to make my dad want to live. But something about the movement was incredibly comforting.”

She started doing the tape every other day, and over time, the practice helped her absorb the reality of what had happened—and find ways to cope.

“Yoga helped me discern between real limitations and false limitations. For instance, Kundalini is a cardio challenge, but I was able to push myself to do more of it than I thought I could—which made me realize that I could push through my pain off the mat and get to a better place emotionally as well,” she says.

“At the same time, I saw that my flexibility posed true limitations, and in order to get past those I needed to be gentle with myself—just like I had to be gentle with myself in real life, and gentle with my friends. I’d had unrealistic expectations of other people’s behavior. Acknowledging that helped me get past my judgment and reconnect with my support system.”

Most importantly, yoga helped Kara feel connected to her father—and continues to even now. “When I’m practicing, I feel like he’s here. I may not be able to see him or hug him or laugh with him, but his spirit is with me, and that’s incredibly comforting,” she says.

“Yoga was my dad’s legacy. My practice keeps me grounded, focused and confident in my own resilience. It allowed me to move on, to get married and have another child. I believe my dad left that tape for me, because he wanted me to learn to manage my feelings in a way he was never able to.”

Code 14- Drivers

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Code 14- Drivers in Kwazulu-Natal | Other Professions | Job Mail | 4207233

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code 14 driver-Durban only

Our client is seeking to employ a code 14 Driver.

Requirements:

  • Must have matric
  • Long distance driver
  • 5- 10 years of experience
  • valid code 14 licence.
  • must live in Durban only.

please send CV’s to karushak@transman.co.za

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To apply for this vacancy please access this job advert on a desktop computer.

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Cashbook Clerk (tygervalley)

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CASHBOOK CLERK (TYGERVALLEY) in Western Cape | Retail Wholesale | Job Mail | 4192831

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  • Ad Placed : 20 Mar 2018 03:00:38 Affiliate ad
  • Remuneration : PER MONTH
  • Employment Type : Full Time
  • Industry :
  • Retail
    Retail Wholesale
  • Region : Western Cape
  • Company : MPRTC Recruitment

CASHBOOK CLERK REQUIRED IN TYGERVALLEY

Requirements:

  • Grade 12/ Matric
  • Financial Qualification or Studying towards one
  • 3 – 5 years’ Experience as a Cashbook Clerk within the Retail Environment
  • Computer Literate
  • Excellent written and Verbal Communication Skills
  • Excellent Time Management Skills
  • Strong Numerical and Problem-Solving Skills
  • Attention to Detail

Applicant must reside in TYGERVALLEY or surrounding area.

Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.

Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.

Please visit our website www.mprtc.co.za to upload your CV or for more information.

  

 

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eNCA | President Ramaphosa suspends stubborn Moyane

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JOHANNESBURG – President Cyril Ramaphosa has confirmed that he has suspended SARS commissioner Thomas Moyane, effective immediately.

The president stated that the ‘disciplinary proceedings’ that have been pending against Moyane hinder the credibility of SARS.

Moyane has been accused of dodging channels to assist the Guptas, which implicates Moyane in money laundering and fraud.

READ: Taxing times ahead for Makwakwa, despite resignation

It is alleged that he pressured SARS officials to make three VAT payments to the Guptas.

Moyane is expected to appear before Parliament’s Portfolio Committee on Finance, to explain his handling of the Jonas Makwakwa matter.

Former President Jacob Zuma appointed Moyane as the commissioner of SARS on 27 September 2014.

eNCA

News24.com | SARS’ Tom Moyane suspended with ‘immediate effect’

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Cape Town – SARS commissioner Tom Moyane has been suspended with immediate effect on Monday. 

“I can confirm that the president has informed Mr Tom Moyane of his suspension with immediate effect,”President Cyril Ramaphosa’s spokesperson Khusela Diko told News24.

“This is pending the institution of disciplinary proceedings against him.”

Details of the disciplinary are not available yet.

“What the president did say though, and he will issue a statement shortly, is that he did say that he believes it is in the public interest that we restore the credibility of SARS without delay,” she said.

READ: SARS decries ‘attack’ on Moyane, urges Ramaphosa to fast track inquiry

A statement released by the Presidency on Monday night said that Ramaphosa told Moyane in a letter: “Developments at the SARS under your leadership have resulted in a deterioration in public confidence in the institution and in public finances being compromised. For the sake of the country and the economy, this situation cannot be allowed to continue, or to worsen.”
 
Diko said concern was raised in particular about the manner in which Moyane handled the matter of Jonas Makwakwa, who resigned last week, “his treatment of the report given to him by the Financial Intelligence Centre, and his failure to immediately report this to the Minister of Finance”.
 
Diko said another concern Ramaphosa raised was the management of VAT refunds, which had brought the SARS into “serious disrepute” and potentially jeopardised the integrity of the SARS as collector of revenue and adversely affected tax morality among tax payers.
 
“The decision to suspend Mr Moyane follows a meeting in which President Ramaphosa informed Mr Moyane that he had lost confidence in his ability to lead SARS and offered him an opportunity to resign with immediate effect, which Mr Moyane declined.”

READ: Ramaphosa must clean up SARS, NPA and PP office – Malala

Ramaphosa indicated that as SARS Commissioner, Moyane holds a high position of trust in the management of the country’s public finances, and necessary to act “urgently and immediately”. 
 
The Minister of Finance will announce the appointment of an Acting Commissioner for SARS.

This comes after the tax agency called on Ramaphosa to fast track the establishment of a commission into its leadership, as it lamented what it called an “ongoing media onslaught” focused on Moyane, Fin24 reported. 

Ramaphosa had announced a commission of inquiry into SARS leadership during his State of the Nation Address in mid-February. 

READ: SARS denies Moyane acted unlawfully in Gupta VAT repayments

Moyane has been under the media spotlight recently for his role in handling millions of rands in VAT refunds to a Gupta-linked company via a third party.

On Friday afternoon, the revenue service released a statement arguing that Moyane’s actions had been consistent with the law, and the refund was above board.

SARS argued that Moyane did not decide whether the payments should be made or not, also denying that Moyane had ever instructed any SARS employee to deal with the Oakbay complaint in one way or another.

News24.com | 7 armed men hold cleaner, guards at gunpoint before robbing Durban mall

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Durban – Police are investigating a case of business robbery after a group of armed men robbed two stores at the Westwood Mall in Westville, Durban, on Monday morning.

Seven armed men held two security guards and a cleaner at gunpoint after they forcefully gained entrance to the mall at about 01:30, said Lieutenant Colonel Thulani Zwane.

“They then smashed open the glass doors of two stores inside the mall. They took jewellery, clothing, cellphones and perfumes, before fleeing the scene in their getaway vehicle,” said Zwane.

No arrests had been made yet, he said.

“A case of business robbery is being investigated by Westville SAPS,” Zwane said.

Sport24.co.za | Pieter-Steph gives reminder of No 7 ability

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2018-03-19 21:33

Lloyd Burnard

Cape Town – At the start of the 2018 Super Rugby season, Stormers forwards coach Russell Winter made his position on Pieter-Steph du Toit clear. 

Winter believed that the 25-year-old, despite having been used at No 7 by Springbok coach Allister Coetzee’s last year, was a lock. 

“I see him as a lock who can cover loose forward … predominantly, he will play lock,” Winter explained during this year’s Australasian tour that yielded three straight losses for the Stormers.

On Saturday against the Blues, though, Du Toit played at No 7 and was immense for the Stormers as they powered their way to a 37-20 win at Newlands.

The former Sharks carried the ball eight times in the contest, beating four defenders along the way, while he also made nine tackles. 

Perhaps most significantly, Du Toit won five lineouts as the Stormers got over the demons that had plagued them in that department in Australia and New Zealand. 

With Chris van Zyl and Jan de Klerk putting in solid shifts in the second row and with Eben Etzebeth on the road to recovery, the possibility of Du Toit starting more matches on the side of the scrum is a very real one. 

“What’s great is that he’s obviously a big ball carrier, but he’s also a great lineout option,” Van Zyl said of Du Toit from the Stormers’ Bellville training complex on Monday.

“It gives us really good jumpers in all three positions. I think strength at lineout time is a massive plus.

“This weekend there was a real work ethic to the pack and I think that was credit to the fact that we had three locks on the field. I think that played towards our strength.”

The improvement at lineout time, Van Zyl added, was simply down to hard work.

“We were under a lot of pressure after the tour … that was definitely not up to our standards,” he acknowledged.

“Credit to all the guys and coach Russell (Winter) … we said we wanted to go back to what we’re good at and we put in some extra time last week and stuck to what we feel our strengths are. I think it paid off.

“We just want to keep improving and what we put in this weekend … I think it was 9 from 10 … that’s the standard we set ourselves.”

The Stormers are next in action on Saturday when they host the Reds. Kick-off is at 17:15.

Health24.com | 7 shocking things your first period can tell you about your health

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Getting your first period definitely came with a little bit of street cred back in the day: You could finally complain about PMS and cramps!

But now tons of research shows that getting your period before age 12 might actually be linked with health issues down the road – and all of a sudden your days of trading tampons in middle school probably seem a little less cute.

Obviously, though, it’s too late to turn back the clock on your hormones, says Dr Lauren Streicher, associate professor of obstetrics and gynaecology at Northwestern University.

That’s why, if your period did come early (show of hands?), it’s even more important to know and stay on top of any conditions linked with your early-to-arrive womanhood.

Here are seven health issues linked with early periods:

1. Breast cancer

Your period is accompanied by extreme hormonal changes, especially in oestrogen, which is known to influence virtually every tissue in the body, says Dr Steicher.

And that includes your boobs: Women who had their first bleed before age 12 were 50% more likely to develop breast cancer compared to those who got their period at age 16, according to a report from the Breast Cancer Fund. The study explains that early puberty is associated with increased exposure to the breast-cancer-promoting hormone oestrogen.

Read more: 7 things you should always do during your menstrual cycle

2. Early menopause

Research published in the journal Human Reproduction in 2017 found that women who had their first period at age 11 or younger had an 80% higher risk of entering menopause before age 40 (premature menopause) and a 30% higher risk of menopause between the ages of 40 and 44 (early menopause), compared with women who got their first period between 12 and 13.

This risk is greatest in women who also have never had children, says Suzanne Steinbaum, director of the Heart and Vascular Institute at Lenox Hill Hospital in NYC.

Young woman in front of fan

Read more: 7 reasons your period might be late – other than pregnancy

3. Heart disease

Seriously, what doesn’t increase your risk of heart disease? According to a long-term 2018 observational study published in the journal Heart, women who report getting their first period before 12 are 10% more likely to experience heart disease than those who didn’t get their period until 13 or older.

However, Dr Streicher notes that, so far, there’s no proof that one causes the other – there’s simply a link.

It’s possible that childhood obesity, especially if it continues throughout adulthood, may be the common denominator. Fat cells are a large producer of period-triggering oestrogen, Dr Streicher explains. Increasing rates of childhood obesity may explain why the average age of first period has dropped by more than a month to 12 years and six months, according to the Centers for Disease Control and Prevention. And of course, obesity is also linked to an increased risk of heart disease.

To make matters worse: Early menopause is also linked to an increased risk of heart disease and stroke.

Read more: 7 facts that could change your mind about menstrual cups

4. Osteoporosis

Early periods, weaker bones? The answer may depend on if you’re one of the unlucky women whose early periods contribute to early menopause, explains research in the Journal of Clinical Endocrinology & Metabolism. The study shows that the more oestrogen you’re exposed to over time, the more your body could be protected from osteoporosis.

This could go both ways: For some women, early periods means more years spent menstruating, and enjoying(?) higher levels of oestrogen, Steinbaum explains. That means a lower risk of osteoporosis, she says.

However, if your early period leads to an even earlier menopause, your risk of osteoporosis can increase in a big way. In the study, researchers concluded that menstruating for fewer than 25 years, rather than 35 or more, puts you at a greater risk of osteoporosis.

In the prevention of osteoporosis, strength training, calcium and vitamin D are your greatest allies. And, no, there’s no such thing as “too early” when it comes to taking care of your bones.

Woman drinking milk in kitchen

Read more: 5 types of period cramps that could signal a serious problem

5. Ovarian cancer

Women who got their periods early were significantly more likely to develop ovarian cancer compared to later bloomers, according to an International Journal of Cancer meta-analysis of 27 previous studies.

To make matters worse, research also shows that ovarian cancer is 51% more likely to prove fatal in women who get their first period before the age of 12, compared to in those who got theirs at age 14 or later.

Again, oestrogen may play a role, according to Steinbaum. Talk to your doctor if you experience any ovarian cancer symptoms, as Paps don’t tend to catch ovarian cancer until it’s advanced.

Read more: What your period blood consistency says about your health

6. Diabetes

A study of 13 308 women published in the journal Diabetologia also shows that women who get their periods early are more likely to develop type 2 diabetes.

According to researchers, the issue may not be that early periods cause diabetes, but that high levels of body fat cause both early periods as well as diabetes.

While it’s important to maintain overall healthy body fat levels, Steinbaum notes that belly, or visceral fat, which hangs out in and around the vital organs (as opposed to subcutaneous fat, which sits right under the skin) is the most detrimental to health and hormone levels.

Woman testing glucose

Read more: How to tell the difference between period blood and spotting

7. Infertility

Apart from the fact that early menopause can put a serious time-crunch on your family planning, research published in Fertility and Sterility shows that early periods are linked to a much greater risk of infertility.

Steinbaum explains that women who got their period early are prone to having low functional ovarian reserves, simply meaning that you’ve got fewer follicles growing eggs for potential fertilisation.

If you’re worried about yours, discuss ovarian reserve testing with your doctor.


This article originally appeared on www.womenshealthmag.com

Image credit: iStock