August 2023
Improving your self-discipline
Self-discipline is an important skill that can enable you to reach personal and professional goals. Developing self-discipline is like strengthening muscles; it can be improved with practise. This skill can help make difficult tasks seem more manageable as you achieve your goals.
Self-discipline is your ability to follow through on your intentions, regardless of how you feel physically or emotionally.
Self-discipline is your ability to focus on a task or goal to accomplish something. Self-disciplined individuals are generally consistent, responsible, persistent and ambitious. They may have a strong work ethic and can successfully finish tasks that must be completed even when they find it difficult.
In the workplace, self-discipline can take many forms. Generally, self-disciplined workers will complete both stimulating and monotonous tasks on time. They are also likely to have a productive mindset that enables them to consistently meet goals and reach checkpoints.
Like any skill, self discipline can be refined with practise, and you may only sometimes be successful. Persevering even when you fail is crucial to reaching your goals. Consider these simple habits to improve your self-discipline:
• Start with small goals and outline a strategy or plan to achieve them,
• Put your goals in a place where you can see them every day.
• Remind yourself why you started on this journey if you feel discouraged.
• Challenge your mindset to accomplish more; thought patterns often hold people back.
• Practise prioritisation and eliminate distractions or temptations that may take you off course.
• Understand your weaknesses so you can plan ways to overcome them.
• Hold yourself accountable – or enlist the help of others to do so.
Self-discipline allows you to remain focused on your goals and stay in control of yourself and your reactions. Building self-discipline is a journey, but talk to a licensed therapy provider if you need immediate help.
How much caffeine is to much?
On average, 95 million cups of coffee are consumed per day in the UK, according to Drugwise. Although popular, caffeine is actually a drug -a stimulant. Caffeine stimulates the central nervous system, resulting in a feeling of alertness around an hour after being ingested.
The NHS recommends that most healthy adults limit their caffeine intake to not more than 600mg per day. The recommended amount can vary depending on personal factors, such as pregnancy status, age and heart health. While it may feel natural to reach for a caffeinated beverage first thing in the morning or during an afternoon slump, consider these alternatives to help you feel energised without caffeine:
• Exercise regularly.
• Stay hydrated.
• Prioritise quality sleep.
• Eat a midday snack that balances protein, complex carbohydrates and healthy fats.
If you have caffeine consumption concerns, talk to your doctor.
Caffeine content by drink
Caffeine content is affected by the type of drink, preparation and serving size.
• Tea: 45mg/200ml
• Coffee: 60-100mg/200ml
• Cola: 35mg/330ml
• Lucozade: 60mg/500ml
• Energy drinks: 80mg/250ml
Wearable Health Care Tech and You
Wearable technology is expected to grow by over 150 million in 2024, according to the UK government. Smartwatches and health and fitness trackers with ear-worn devices are projected to become the most dominant category of Internet of Things Connections. Smartwatches are and will likely remain highly used as their use is to help track health and heart rate.
Given their rising popularity, you may wonder if wearable technology does any good for you and your health. Such devices can monitor progress with a new exercise routine ot weight loss programme. They can also count steps, monitor your heart rate, count calories and track sleep. Whether youre just starting on a healthy living journey or are well on your way, using a device may be beneficial for you.
Super Savoury Rice
Makes: 4 servings
Ingredients
1 tsp Vegetable oil
1 medium onion
100g close-cup mushrooms
150g easy-cook long-grain white rice
300ml reduces-salt vegetable or chicken stock
75g frozen peas
100g baby sweetcorn, sliced*
1tsp curry powder
1 tomato, chopped
*can be substituted with frozen mixed vegetables
Preparations
1. Heat the vegetable oil in a saucepan, then begin to fry the onion for 2 to 3 minutes. Add in the mushrooms and cook for an additional 2 minutes.
2. Stir in the rice, stock, peas, baby sweetcorn and curry powder. Stir well. Bring the water to a boil, then turn down the heat and simmer for 15 to 20 minutes. The rice should be tender. Add more water if necessary.
3. Add a pinch of dried chilli flakes or mixed dried herbs to flavour the rice, if desired.
4. Serve the rice in bowls and sprinkle tomato on top.
Nutritional information (per serving)
Kcal 183
Saturated Fat 0.3g
Protein 5g
Salt 0.005g
Carbohydrate 39g
Dietary fibre 3g
Source : NHS
