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About me

Hey there! My name is Emmerik Drageset, a Norwegian by blood and I am proud of it. I have been fond of exercising since way back in high school. People thought it was cool so that it can impress some cute girls, you know. And I wasn’t doing it for fitness’ sake. Until I reached my last year of college and things started to get awry – I gained weight. After graduated from college, I landed on a good job, met my beautiful-supportive wife at a family reunion and no, she’s not my relative. She was invited by my aunt to join the party (I guess fate brought her there!), we got married, have two kids (they’re all grown up now), and I gained more weight. My wife noticed how depressed I was with my weight and encouraged me to get back to gym or exercise. I figured that I needed a change for my health’s sake. So, I am where I am now because of my wife. Being healthy is part of our lifestyle now and we are enjoying the journey. I may not be an expert in health and fitness, I just hope that through this blog people who have the same struggles as me can find a glimpse of hope in weight loss. And oh by the way, I lost 197 pounds. Cheers!

Key to Having the Power of Positive Attitude in life

1In today’s day and age, we are living in a critical world where everything we see is negativities. That is why I decided to write something about the power of positive attitude in life so that we can improve our quality life as humans. Positivity is often easier said than done, however if we adapt these changes it will bring productive changes into your life and what could be more wonderful thing in life than being happier, brighter and contented.

Being optimistic is only a state of mind that we can develop over time. It starts from the mind and affect not only you but the way you look at the world and everything in it. Happiness is contagious, it is like a light them allows other people to see things in the dark. Here are the key to having the power of positivity in your life.

  • Begin your day with positive vibes.

Every morning is a new beginning. It is you who decide what your day should be. Waking up with the positive attitude should be a habit and it will make you a cheerful and grateful person. Personally, whenever I woke up in the morning I would start off with 20 to 30 minutes of meditation or quiet time alone while playing my favorite music. This practice allows me to understand myself more and reinforce my life before I start my day. Wake up few hours earlier before you go to work, so that you won’t rush everything in the morning.

  • Read motivational, self-help books.

Nobody is perfect, not even the writer of the self-help books. But this is my way of maintaining a positive outlook in life by reading positive books. I remember reading depressing novels and I end up being depressed for the whole week. Books are powerful tools and you will become whatever you feed into your mind. Self-help and inspiring books can encourage you to be more successful in your own way, inspire and teach you lessons. Although there is no proven research or surveys on this one but I realized that most positive and happy people I have known are usually those who read positive, inspiring books a lot.

  • Listening to motivational audios and videos.

Growing up, I was never a techie person and I don’t even know how to download stuffs. But as time goes by, I have learned that the internet contain thousands of resources to learning, for free! Recently I have downloaded free motivational and inspirational audios came from real successful people. I listened to it whenever I get the chance like driving, travelling, cooking or just zoning out. My favorites are Zig Ziglar, Tony Robbins, John Maxwell and Myles Munroe. These are great people that inspire me a lot.

  • Accept failures and changes in life.

If everything does seem to go as you planned, do not be disappointed or give up. Instead, understand and accept that things can sometimes go wrong but it is not permanent, you can always move on. If you make plans, set it in your heart that whatever happens you will always stay positive regardless of the results. What’s important is that you have tried and if it is not for you, there are still 99 choices you can do. Stay positive!

  • Connect with you Higher Power and be thankful.

I do not know if people nowadays still believe in Higher Power, but I do! Keeping connected with you Higher Power enables you to be more contented through prayers, meditation and reading Scriptures. Got to church and you will find yourself. On the other hand, if you don’t believe in Higher Power, you might just as well disregard this part and just be thankful about who you are, what you have and what your life is like. Being thankful in life is the key to positive attitude. If you practice the habit of being thankful about your life each day, you will turn into a happy and contented person day by day.

Lifestyle Change to Help Protect Your Brain against Dementia

shutterstock_86645914It is never too late to change your lifestyle that can benefit your brain in the long run. Dementia is a term for a deterioration of the mental ability that can affect one’s daily life. Common example of dementia is memory loss or also known as the Alzheimer’s disease. Dementia is not a disease, it is a general term used to specify a variety of symptoms in relation with the memory and other thinking skills. The second most common type of dementia is the vascular dementia which usually happens after the person has a stroke.

Many people experience memory loss issue but it does not mean they have dementia or Alzheimer. People who have dementia have trouble with short-term memory such as not remembering that you put the key in the bag, forgetting to pay the bills, not remembering the appointments or worse you forgot you have travelled out in the neighborhood.

Dementia is progressive, means to say the symptoms will gradually get worst and you can’t do anything about it. Dementia or Alzheimer is a genetic disease. If your family history happened to be associated with Alzheimer’s disease, you might also develop the disease. There are prevention methods that you can apply, consult your doctor and ask for advices. Nevertheless, I have also point down some non-medical prevention tips for you if you happen see some signs of cognitive problems or age-related memory loss.

Stay active and participate in physical activities. Keeping yourself active can benefit your heart, lungs and blood vessel. Regular exercise such as walking, running or swimming can ensure that all parts of your body are moving that included receiving the oxygen and nutrients your brain cells needed. According to Aron Troen, PhD, neuroscientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, your brain depends on how healthy your body is. You brain needs sufficient blood supply in order to aid the brain from vascular damage. Therefore, staying active and healthy is essential. On a second note, staying active helps maintain a healthy circulatory system which is great for the brain. The brain uses 25% of the energy in the body, so you must maintain a healthy cardiovascular system to sustain the energy. A study in 2009 proved that seniors who engaged in maintaining muscle strength were less likely to get Alzheimer’s disease or even develop memory loss.

Train your brain as much as possible. Similar to working out our body muscles, the brain needs some challenge in order to strengthen its muscles. Challenge your brain as often as you can by solving puzzles, learning new language, playing musical instrument, playing mind games or reading. These activities can help increase the cognitive rationality and it can also reshape the brain circuitry.

Eat a healthy diet to enhance the brain’s performance. Foods that are good for the brain are blueberries, wild salmon, nuts and seeds, avocados, whole grains, beans, pomegranate juice, freshly brewed tea and the likes. These foods contain vitamins and antioxidants that are good for the brain. Blueberries and walnuts are associated with slow age-related degeneration of brain function. You can also choose other foods as long as they are rich in omega-3, vitamins and minerals. Limit you sodium, sugary beverages and red meat intake.

Maintaining a healthy relationship and connect with others. Studies have shown that maintaining healthy connections with our social life can increase our cognitive performance and making us mentally active even as we age. There is no strong evidence why our social connection is associated with our intellectual activity; however it could also be possibly due to the stimulation in the brain that strengthens our nerve cells.

Stay away from depression and do not take it lightly. Depression may look like it is not a big deal at all, however as time goes by, depression may become sever and cause chronic depression to an individual if it is not treated at an early stage. Depression can change a person’s brain permanently, which will eventually cause cognitive problem in the long run. Depression is one of the common factors of Alzheimer’s disease. Recent study has shown that chronic depression can cause demagogic in some areas in the brain. Since there is no guarantee that antidepressant medications may actually help protect the brain, it is best to avoid depression by all means and take depression seriously. If you happen to have a family members suffering from mild depression, seek help immediately.

It is best to apply these prevention tips while you are still young to avoid from age-related memory loss. There is no test to conclude whether someone has dementia. It is only based on medical history and thorough observation such as physical examination, laboratory tests and cognitive tests done by doctors. Our brain changes in time and one can even acquire different types of dementia that can only be diagnosed by day-to-day observation. If you have medical history of dementia or someone in the family have symptoms of dementia, you might need to see a neurologist or gero-psychologist to understand the problem better.

How to Survive Against Unhealthy Food Cravings

3333A food craving occurs for some reason. Even if you are the most disciplined person on earth, you will still feel the urge and temptation to foods. According to the famous doctor and TV personality Dr. Oz, craving is a form of survival of our body. For example, craving for sex means there is a longing to nurture and produce offspring at several levels in order to make sure that there is redundancy in the system, and these are the things we need in order for our species to survive.

The same thing goes with food. I love foods, we all do! Our brains are naturally determined to search for high-calorie, fatty foods. However, the question is how are we going to control our primitive instinct inside our brain? On the second note, we need to know what approach that it suitable for us so that we can control our cravings instead of craving controlling us.

No more junk foods. Keeping junk foods inside your house is a big no-no if you don’t want to be tempted by your own cravings. According to Dr. Oz, out of sight, out of mind is the best way. If you are going to buy your grocery, make sure you do not include junk food in your house. This will also encourage your kids (if you have) to practice the habit of eating junk foods.

Switch to other alternative. Food craving is just a craving and you can substitute it to any other foods with healthier options such as fruits, salad, smoothies and any other foods that are close to what you crave. You want something sugary and sweets? Try cherries, blueberries, honey or grapes, these foods are sweet but in a healthy way. You want something creamy? Get a spoon of low-fat Greek yogurt. What about something salty? Try dill pickle. It has that salty taste but no fats and calories. So, you are safe!

Know your weaknesses. We all have different types of food cravings. First, those people who just want a small bit of taste and feel fulfilled. Second, those people who finished a bag of chips and hunting for more. Therefore, you need to find out which types of person you are and deal with it. When you figured what foods that makes you weak, you are not weak at all – you are smart! How much more if you know how to avoid them.

Friends or foods? I noticed many people who are under stressed, sad, angry, or going through some emotional problems often look out for foods instead of having someone to talk to regarding their problem. They believe that by eating they can satisfy their needs and feel the comfort. Seeking a real friendly advice is always the best way to deal with emotional breakdown, not foods. If you are an emotional eater and seek food as the source of comfort, you will eventually gain more weight in no time.

Avoid idleness. Apart from going through an emotional breakdown as the factor of unhealthy cravings, idleness is also the common factor that causes people to crave unhealthy foods. Give yourself time for everything you should be doing. If you find yourself doing nothing, think about other things to do such as go for a walk, clean your kids’ rooms, dance, nap or whatever activities that will occupy your time to keep you away from unnecessary cravings. As a matter of fact, hunger and craving are two different things. Most cravings only last for 20 to 30 minutes and by the time you are done with your activity, you might not even think of foods anymore.

Start with a healthy breakfast. Having a healthy breakfast helps you survive throughout your cravings the whole day. Eat high-quality protein during breakfast and never skip them. Studies have shown that eggs, nuts, seeds, or protein shake are the best foods for breakfast because they contain high source of protein. These foods will help you lose weight, minimize cravings and burn calories as well.

Stay hydrated. Ever wonder why early humans are healthy? It is because they did not reach for sodas, liquor or coffee when they are thirsty instead they fill their stomach with plain water. Sodas contain lots of chemicals and fructose corn syrup. Water, green tea or lemon juice is good option to satisfy your thirst and good for your health, too! Also be careful with diet-drinks and sports drinks because they contain artificial sweetener that can affect your health in the long run.

Family therapy. If you are thinking of taking it to a whole different level, family therapy might help. A person with emotional eating disorder might find it hard to survive against food cravings. Therefore, it is important to involve therapy session within the family in order to support and help the person and help him or her accepts the problem and seeks out for treatment.

Simple Ways to Show Love and Treat Yourself Well

3Showing care and love towards a friend is easy but how do we show love towards ourselves? Being good to yourself do not necessarily mean you have go to an expensive full body massage treatment for the whole month or buying the latest and expensive jewelry to adorn yourself. Loving yourself simply means you should treat yourself in a good way as you treat others, make your life happy, meaningful and fulfilled. This is the time to start a new perspective in life and be really good to yourself. Make a positive change that your future will thank you after. Below are some tips and advices to help you build and treat your life well.

Grab a good book and read. I am very surprised that some people find reading books some sort of punishment! I think they have missed half of their lives not knowing how great is the art of reading. Reading gives knowledge and knowledge is powerful. When I was a kid, my parents encourage me to read from the newspapers to fictions and self-help books. Reading helps you to become sharper, empowers you and develops you to think big because you will get inspired and motivated by it.

Have some quiet time alone. We all know that life is full of hustle and bustle but it is vital for us to regain our self-awareness by spending time alone for at least 30 minutes a day. Having a quiet time everyday can help you become a better decision maker and help you deal with problems under pressure. Recharge yourself so that you can be more focus and strengthen emotionally and mentally.

Download some good music in your playlist. Music is the food for the soul. When you listen to music it helps you stimulate your mind to become more imaginative and creative. It also provides comforting and peaceful effect depending on what genre is you into. Upbeat music can change our mood and gives us positive vibes. Whatever it is, music is one way for you to show love to yourself.

Avoid the negative things in life. One way to love yourself is to get rid of things that make you sad. Is the any unnecessary concern that keeps on bothering you? Are you worrying too much? Are you thinking too much about the things you can’t control? We are not born on earth to be an expert to our problems or worries. Worries can do nothing but damaging your mind and health and won’t do you any good. Prevent any pointless arguments and focus only on important matters in life.

Embrace your difference. The primary reason why people hate themselves is because they did not accept who they are and their individuality. Love yourself and be nice because you are wonderfully made. There is greatness in you that you are about to discover. Every person on earth has the ability to do at least three things. These talents are yet to be developed and discovered. If you hate and underestimate yourself so much, learn from the famous speaker Nick Vujicic, a man with no arms and legs and yet appreciate his whole being and uniqueness without limits and worries. Now, he has been a great speaker to millions of people around the world.

Take care of your health. Loving yourself means wanting the best for your well-being and this is where you should take a good care of your health by eating nutritious foods. Having a good health is the considered the greatest success a man can have. We are responsible for our own body to make it healthy and functional, once sickness creeps in it is hard for us to get it back. Therefore, do not take things lightly when it comes to our health. Take extra precautions and love your body.

Do not be too hard on yourself. We are just humans and we made mistakes. When we find ourselves committing mistakes, do not be too hard on ourselves and make punishment. Instead learn from the mistake and never repeat it in the near future. When we make mistakes, it makes us more human and likeable. Same goes with others, treat others well and teach them to learn from their mistake and encourage one another.

Achieve your dreams. Dream big dreams and I believe that in the long run we can achieve our longtime dream. What makes a dream come true is not the wishing star or tossing a coin in a dark well but the determination to work things out unceasingly. If you have a dream, go out and work for it. I believe that hard work will always pay off no matter what happens. Dream on!

These are some points of showing love to yourself. You can also add some pointers that help you grow in personal ways. As long as you live well, keep learning and keep smiling. Be positive!

Best Ways to Have Healthy Mind and Body

3Body and mind is interconnected with one another and it is the medicine of a good and happy life. Being healthy does not mean having no disease or symptoms, it is actually a state of finest well-being, energy and wholeness. On the second note, we are healthy because we are able to eat and digest everything we consume, put in nutrients in our body and eliminating any other element that is not needed in the body.

Unhealthy lifestyle is the major contributor to our health problems such as heart disease, diabetes, cancer, stroke and many more. It is important to keep our mind, body and soul in good harmony in order to get the optimal health condition and long life. In this, I have prepared a simple and easy-to-do mind and body remedy that will help cultivate balance, happiness and well-being in your life as a whole.

  • Spend some time every day for meditation and quiet time.

In this day and age, meditation is not a popular thing to do since people are moving fast in whatever they do. However, meditation is a powerful activity and it enables your mind to fully experience the state of tranquility and allow your body to rest deeply while your mind is wide-awake but silent. Based on recent studies, meditation can benefits people in so many ways such as lowering the risk of getting heart disease, hypertension, anxiety, depression, insomnia and other addictive problems. That is why people who are undergoing addiction program are encouraged to do self-meditation or some quiet time for themselves. Meditation for that matter, bring us to the present moment consciousness and aid us to reflective relaxation that lessens our fatigue and restlessness. Do not skip a day without meditating. It is most ideal during the night before going to bed or during the dawn where everything is quiet and peaceful.

  • Eat healthy and nutritious foods with variety of colorful fruits and vegetables.

Eating is important in order to give our body the strength and energy it needed. Having a great and healthy body means you must eat. Suppressing hunger or starving is not the way to healthier life nor can it help you lose weight. The best nutritious foods are those that have variety of colors and tastes such as sour, sweet, salty, pungent, bitter and astringent. However, most common American diet only contains sweet, sour and salty flavors. Too much of these kinds of foods can lower your metabolism. Furthermore, foods that are pungent, bitter and astringent in flavors contain anti-inflammatory agents and can increase your metabolism rate. Pay attention to foods such as radishes, ginger, mustard, peppers, spinach, mushrooms, tea, lentils, lettuce and the likes. Try to avoid foods such as canned goods, frozen, microwaved and other highly processed foods. They are bad for your health and are harmful for your health in the long run.

  • Do not live a sedentary life and start moving.

Frequent exercise and doing other physical activities are good for your mind, body and soul. You can check out more about how exercise can benefits our health including aging, muscle mass, strength, stamina, bone compactness and cholesterol levels through the documentation of Drs. William Evans and Irwin Rosenberg from Tufts University. Exercise makes the brain alert and stimulates emotional well-being. Many researches have shown that engaging in physical activity can heighten the brain’s learning process, familiarize and execute other cognitive tasks. Physical activity can also lessen stress and depression. Try out some cardio exercises, flexibility, conditioning and other strength training. Other than working out, you can also try aerobic, dancing, yoga, sports or martial arts. There are no more excuses. Start slow and do it as often as you can.

  • Get enough sleep during the night.

Have you ever encountered a hot tempered person, grumpy, tiresome or even those who are always in a negative mood? They probably did not have enough sleep at night. Peaceful sleep is vital to have a good health and sufficient energy. When you get enough sleep and well-rested during the night, you will have the ability to make a wiser decision and calmer under pressure or stressful situation. If you have been practicing the habit of not having enough sleep at night, in the long run, it can contribute to weight gain and melancholy and surprisingly it can hasten the process of aging. Average adults require not more or less than 6 to 8 hours of peaceful sleep every night without using any medication or alcohol in order to sleep.

  • Spend more time with the people you love.

Spending more time communicating and interacting with your network can greatly contribute to healthy mind. It will help you fight against loneliness, isolation, inadequacy and depression. Spending more time with your loved ones can make you feel good about yourself and boost self-confidence. Try joining any volunteering activity, outdoor activities society or making new friends and enjoy your life to the fullest and don’t forget to love, live and laugh!