New E-book: The Zen Habits Handbook for Life!

I’m happy to be able to offer my second e-book, the Zen Habits Handbook for Life — it’s a series of my best articles on making your life simpler, on becoming happier, and on getting more productive.

I put this e-book together at the request of a number of readers, who wanted the essential Zen Habits articles gathered in an e-book format. I’m certain you’ll enjoy it!

What will this book teach you to do? Basically the same things that Zen Habits aims for overall: how to simplify your life, how to live a happier life, how to be more productive with less stress, how to achieve your dreams. Think of it as a little handbook for a better life, in a convenient e-book format.

Buy it only $6.95.

I should give a caveat: while I think these are great articles that will be of use to almost anyone, they are all available on this blog for free if you search for them. So why would you pay $6.95 for this e-book if it’s already free? I’ll be honest: if the money is an issue, you shouldn’t pay. You can search for these articles and print them out or format them yourself, and that would be the cheaper option.

However, there is definitely some value to the e-book, and I know you’ll find it worth the price. Some of the benefits of buying the e-book:

Zen Habits essential articles gathered in one convenient place. No need to search or dig through the archives, print or reformat into a word processing program. That’s a significant time savings, which for you guys is extremely valuable, as your time is worth 50 times what I’m charging for the e-book.
Zen Habits made portable. If you’re going on a plane ride or some other location where you need some good reading, you can take this with you anywhere, even without an Internet connection.
It’s printable. This e-book has been designed for reading on the screen, and also to print out nicely.
It has a nice design. I hired Charlie Pabst of Charfish Design to do this e-book and asked him to give me a very simple layout. He delivered beautifully, and I’m proud to offer this good-looking e-book to you guys. Btw, Charlie does excellent work and does it quickly — a tough combination to beat. Check out his site.
It makes a good gift. Without spending a lot of money, you can give someone the gift of happiness and a simpler life by purchasing this e-book and emailing it to them. Gift-giving can’t get any easier!
It’s like a donation, where you get something in return. A lot of you have been generous enough to donate to Zen Habits, allowing me to achieve my dream of blogging full-time. Those donations continue to support me and my family, but buying this e-book is a relatively painless way to donate, if you feel compelled to do so, because you get some nice reading material in return.

Here’s the table of contents:

Introduction
Section 1: Simplicity

Decluttering
Single-tasking
Edit Your Commitments
Eiminate All But the Essentials
Don’t Do Everything on Your To-do List
The Art of Doing Nothing
Declutter Your Mind
72 Simplicity Tips
Eat Slower

Section 2: Productivity

Purpose Your Day: Most Important Tasks
Focus on the Big Rocks
Clear Out Your Inbox
Clear Your Desk
Become an Early Riser
Become Motivated When You’re in a Slump
Make the Most of Your Laziest Days
Decompress After High Stress

Section 3: Happiness

Cultivate Compassion in Your Life
Escape Materialism
Practical Tips for Living the Golden Rule
Accept Criticism With Grace and Appreciation
Have Faith in Humanity, and Restore Kindness
Boost Your Self-Confidence
Live Your Life Consciously

Money-back Guarantee
Because I’m sure you’ll find value in this e-book and because I don’t want you to worry about feeling ripped off, I’m offering a 100% money-back guarantee, which will be immediate, hassle-free, no questions asked. Seriously, I won’t make you feel guilty at all, and you will get all your money back quickly. If you don’t, you can always post a comment below warning other buyers.

I offered this money-back guarantee for my Zen To Done e-book, and of thousands of buyers, only 1 person took me up on this offer — and he got his money back immediately, with a thank-you from me.

* Back pain
* Change in appetite
* Chest pain
* Constipation or diarrhea
* Dry mouth
* Extreme tiredness
* General aches and pains
* Headaches
* High blood pressure
* Insomnia (trouble sleeping)
* Lightheadedness
* Palpitations (the feeling that your heart is racing)
* Sexual problems
* Shortness of breath
* Stiff neck
* Sweating
* Upset stomach
* Weight gain or loss

Poor emotional health can weaken your body’s immune system, making you more likely to get colds and other infections during emotionally difficult times. Also, when you are feeling stressed, anxious or upset, you may not take care of your health as well as you should. You may not feel like exercising, eating nutritious foods or taking medicine that your doctor prescribes. Abuse of alcohol, tobacco or other drugs may also be a sign of poor emotional health.

Your Health Has The Single Greatest Impact On
Every Other Part Of Your Life…
Take Control Of It – NOW! .

By now everyone has heard of eating a balanced diet for better health but some believe a healthy diet also means a balanced diet. In fact they are both different.

A balanced diet enables us to obtain all essential nutrients present in a wide range of foods. If the balanced diet plan is consistent it will also provide a regular supply of vitamins, minerals and other essential nutrients ensuring optimum health and vitality. Optimum health means less illness and health complications but more importantly increase energy levels for physical activity, this is great news for dieting and rapid weight loss. Its important to be aware that a balanced diet can also provide too many fats, refined sugar and salt. If any diet provides too much saturated fat, cholesterol and refined sugars it may be classed as unhealthy and not much use in any program.

A healthy diet plan is mainly a consumption of natural, fresh and wholesome foods for each meal of the day, foods chosen are usually low in fats, sodium and refined sugars. The difference is a healthy diet plan provides us with some nutrients but the balanced diet plan provides us with all essential nutrients.

The problem starts because we tend to eat very similar food every day especially if its our favourite we’ll naturally want to eat it more often. Consuming the same foods or types of food can lead to a deficiency in a certain nutrient only present in another food group, one not chosen in our diet plan.

While on a diet we really need to obtain all nutrients the body requires while at the same time maintain a natural and healthy weight loss. Normally a healthy diet plan can help weight loss but a combination of the healthy diet and a balanced diet plan would be great for permanent weight control. We would consume low fat foods plus gain all nutrients. Providing all nutrients regularly gives us the vitality to exercise effectively. Possessing little vitality can give anyone that “can’t be bothered or too tired attitude”, I mean ever wondered why sometimes we feel so down and low in energy. Some experts believe deficiencies in some nutrients can reduce our ability to produce enough energy making us feel lethargic, although more research is needed.

The idea of combining both the healthy and balanced diet plan is to:

* provide variety in the diet
* consume more grains, fresh fruits & vegetables which help increase energy levels
* low fat intake – especially saturated fats
* reduce sugar intake
* lower salt intake
* provide optimum health & vitality – it gives us the energy to be more active, this = rapid weight loss!

This page contains lots of useful information why not

Bookmark it

for future reference!

To make it easier for you to develop your own healthy and balanced diet plan we will look closer at the basic food groups and the number of servings you should try to consume each day.

BREADS, CEREALS AND POTATOES

Sometimes referred to as grains these provide most of the complex carbohydrates in the diet as well as many other important nutrients, especially most B – vitamins. Foods that make up most of this group are:

*

Pasta
*

Rice
*

Cereals
*

Breads

This also includes their products for example flour comes from a grain so many products made with flour usually comes under this group. Be aware however that most processed flour products will contain hidden sugars and fats making the foods high in calories and therefore not worth including in a weight loss diet plan. For fast weight loss it would be best to use ingredients for cooking in the most natural form for example brown rice, wholemeal pasta, wholemeal flour and wholegrain cereals. These contain high levels of fibre which reduce the amount of fat absorbed in each meal thereby lowering calorie consumption. Potatoes contain lots of complex carbohydrates and usually eaten in large quantities so they are usually in this group although strictly they are a vegetable.

The number of servings should be 6-10 depending on portion size and the energy requirements of the individual.** Its hard to establish a rough serving size as there are too many foods and products in this group. A good guide however is to include this group at each meal and the quantity should comprise as much as 60% of the meal.

FRUITS AND VEGETABLES

Virtually all fresh fruits and vegetables are low in fat, calories and salt. Many are high in fibre. They provide lots of simple chain carbohydrates ( natural sugars ) to increase energy levels for the day, they also provide a wide range of essential vitamins and minerals especially the anti-oxidants. Anti-oxidants such as vitamins A, C and E help slow down the aging process by mopping up free radicals which have been shown to damage cells and reduce its life.

Some fruits and vegetables are known to contain thousands of Phytochemicals. Phytochemicals are special molecules produced by plants to keep them protected from insects and many diseases. The health properties of Phytochemicals are passed onto us when we eat fresh fruit and vegetables giving us optimum health and increase energy levels to exercise more effectively – more exercise equals more calorie burning = fast weight loss!

You need to consume about 4 servings of vegetables and 3 servings of fruit each day.** A typical serving would be 4 cabbage leaves or about 4 average sized sprouts or 1 medium-sized banana. A glass of fruit juice can also count as a serving. Using a juicer to prepare vegetable puree and fruit juices is a quick and easy way to provide all our fruit and vegetable servings in a glass to drink with lunch or take to to work, plus a guarantee that each serving is bursting with Phytochemicals. A worthwhile health investment!

MILK AND DAIRY PRODUCE

Foods in this group provide the body with high-quality protein and our main source of calcium. Foods in this group also help provide vitamin D, potassium, vitamin A, vitamin B12, riboflavin, niacin and phosphorous. The vitamins riboflavin and niacin are responsible for releasing energy from fats and sugars keep us active for fast weight loss.

The main foods in this group are:

*

Milk
*

cheese
*

Cottage cheese
*

Yogurt

Healthy adults should consume 2-3 servings each day but in a diet plan 2 should be fine. A typical serving would be half litre milk (half pint) or 2 ounces (50 grams) hard cheese. Always try to consume a high-quality protein sources at separate meals during the day for when we eat too much protein at any meal it will be converted to fat and stored.

For speedier weight loss try to get into the habit of choosing only the low fat variety in each product range.

Other foods in this group include:

*

Milk products such as milkshakes, ice cream, rice pudding, etc
*

Cheese spread or cream cheese
*

Butter
*

Whipped cream

The bottom foods should be limited for fast weight loss as most are high in fat and the quality of protein is reduced slightly, some like the cream cheese spreads are usually loaded with sodium which can cause water retention.

MEAT, FISH AND ALTERNATIVES

Most of the foods in this group come from animal origin, some may contain plenty of fats especially saturated. This is why its important to only select the leanest cuts for fast weight loss. They provide us with protein sources of the highest quality for the growth and maintenance of lean body mass which keeps our metabolism optimal. They also provide many other vital nutrients especially iron. Iron is important for healthy levels of red blood cells which help deliver oxygen to muscle cells so we can burn more fat!

Foods in this group include:

*

Eggs
*

Chicken and Turkey
*

Pork
*

Beef
*

Lamb
*

Fish

The above foods don’t provide much carbohydrates or fibre in their fresh form. Its important to note that products made from the list above may contain added carbohydrates, fats, sugars and sodium. Good examples are processed, frozen, boxed foods like fish fingers. Although many products like these still provide nutrients they may contain more than double the calorie content of their fresh, natural counterparts so for rapid weight loss processed meat products should be avoided!

Other foods in this group include:

*

Tofu
*

Nuts & Seeds
*

Legumes dried peas, beans & lentils
*

Peanut butter & nut spreads

Apart from Tofu these contain high fibre and carbohydrates, however nuts contain up to 50% fat and therefore should be limited for fast weight loss. Adults need about 2 servings each day.** An average portion size should be 1 egg, 3 tablespoons beans or thin slice of meat the size of your hand. For fast weight loss you should not exceed the servings and portion size should be reduced. Many vegetarians learn to combine plant foods to obtain their protein sources. Vegetarian protein

FATS AND SUGARY FOODS

This group provides us with very little nutritional value, although all do contain some nutrients we should try to limit these as much as possible for fast weight loss. The main problem is they contain excessive calories especially in the form of fats. We should eat these foods in addition to – not in place of – other natural, wholesome foods.

*

cakes
*

chocolate
*

fats, oils & fat spreads
*

sweets & Candy
*

Biscuits
*

soft drinks
*

most sauces

**All serving apply to healthy adults!!

Health benefits of Meditation:

Though meditation is usually recognized as a largely spiritual practice, it also has many health benefits. The yoga and meditation techniques are being implemented in management of life threatening diseases; in transformation of molecular and genetic structure; in reversal of mental illnesses, in accelerated learning programs, in perceptions and communications beyond the physical, in solving problems and atomic and nuclear physics; in gaining better ecological understanding; in management of lifestyle and future world problems. Some benefits of meditation are:
It lowers oxygen consumption.
It decreases respiratory rate.
It increases blood flow and slows the heart rate.
Increases exercise tolerance in heart patients.
Leads to a deeper level of relaxation.
Good for people with high blood pressure as it brings the B.P. to normal.
Reduces anxiety attacks by lowering the levels of blood lactate.
Decreases muscle tension (any pain due to tension) and headaches.
Builds self-confidence.
It increases serotonin production which influences mood and behaviour. Low levels of serotonin are associated with depression, obesity, insomnia and headaches.
Helps in chronic diseases like allergies , arthritis etc.
Reduces Pre- menstrual Syndrome.
Helps in post-operative healing.
Enhances the immune system. Research has revealed that meditation increases activity of ‘natural-killer cells’, which kill bacteria and cancer cells.
Also reduces activity of viruses and emotional distress..

Tai Chi is a Chinese martial art that combines diaphragmatic breathing and relaxation with soft, gentle movements. It is considered moderate exercise, which has previously been shown to improve immune system response, in contrast to strenuous physical activity, which depresses it. Previous studies have shown that it improves respiratory and cardiovascular function, while improving flexibility and relieving stress.

Type 2 diabetes is a form of diabetes that usually sets in later in life. It is associated with chronic inflammation cause by increase glucose levels in the blood, known as hyperglycemia. When there is excess blood sugar, it can combine with hemogloben, the oxygen transporter in the red blood cell, it can become glycated hemogloben. This can be used to indicate the levels of excess sugars.

In the immune system, helper T cells prompt stimulus of other immune system cells, altering the immune response. They respond to specific antigens, producing interleukins and other important signaling chemicals. As a result, they are essential for the cell mediated immune response .

In a first study, the investigators sought to analyze the impact of a 12 week Tai Chi Chuan exercise program on helper T cell activity in 30 patients with type 2 diabetes, and contrast this with 30 healthy people of the same age.

After 12 weeks in the exercise program, the levels of glycated hemoglobin levels fell significantly, from 7.59% to 7.16% in diabetic patients, a significant difference. Interleukin-12, which boosts the immune response, increased in level; interleukin-4, which lessens the immune response, declined. In conjunction, T cell activity also significantly increased.

According to these responses, it is possible that Tai Chi can prompt a declination in blood glucose levels, perhaps by improving blood glucose metabolism, prompting a decrease in the inflammatory response. In an alternative explanation also suggested by the authors, the exercise may boost levels of fitness along with a feeling of well being — this in turn may boost the health of the immune system.

A second study in the same issue, investigators focused on adults with metabolic syndrome. This is a group of symptoms including hypertension and high blood glucose which are associated with increased risk of cardiovascular disease and diabetes.

A 12 week program of Tai Chi and Qigong was administered to 13 patients with metabolic syndrome for up to 1.5 hours up to 3 times a week, while being encouraged to perform the exercises outside of the classes.

At the end of 12 weeks, they had lost an average of 3 kg in weight and had dropped waist size by almost 3 cm. Additionally, the blood pressures of the subjects fell significantly more than exercise alone can account for, according to the authors. Insulin resistance also fell, indicating a decreased predisposition for type 2 diabetes. Participants additionally claimed to sleep better, have more energy, feel less pain, and have fewer cravings for food while participating in the program.

Notably, three patients no longer met the criteria for metabolic syndrome after this test.

There are many wonderful benefits derived from practising chi kung, and they may be generalized into the following five categories:

1. Curing illness and promoting health.
2. Enhancing vitality and developing internal force.
3. Promoting youthfulness and longevity.
4. Expanding the mind and the intellect.
5. Spiritual cultivation.

Many chi kung types focus on only one or two of the above categories, but a few cover all the five. For example, most types of medical chi kung aim mainly at curing illness, virtually all sexual types of chi kung emphasize solely on youthfulness, whereas Shaolin Cosmos Chi Kung touches on all the above five categories of benefits.

What kinds of illness can practising chi kung overcome?

According to Chinese medical thought, practising chi kung can cure as well as prevent all kinds of illness, including diseases like asthma, diabetes, hypertension and cancer which are generally considered “incurable” by conventional medicine. Practising chi kung is also very effective for overcoming psychological problems. (Please see the following section.)

How does practising chi kung cure so-called incurable diseases?

One must, first of all, realise that the conventional medical paradigm is only one of many ways to look at health and illness, and it is not necessarily the only correct way. According to the Chinese medical paradigm, there is no such a thing as an incurable disease, although a patient may be incurable if his disease, even a simple one, has done damage beyond a certain threshold. No disease is incurable because it is our natural birth-right to overcome all types of diseases — if our psychological and physiological systems are working the way they should work. Illness occurs only if one or more of these natural systems fail in their functions. When all our systems are functioning naturally, the Chinese figuratively describe this condition as harmonious chi flow, i.e. the energy flow that supplies the right information to every part of our body (and mind), that provides the right defence or immunity when needed, that repairs all our wear and tear, that channels away toxic waste and negative emotions, and that performs other countless things to keep as alive and healthy, is functioning the way it should. If this harmonious chi flow is disrupted, illness occurs. The forte of chi kung is to restore and enhance this harmonious chi flow, thus overcoming illness, irrespective of the labels one may use to define its symptoms, and promoting health, which the Chinese have always considered to be more important than curing diseases. It is significant to note that the claim of chi kung to overcome illness and promote health is not based just on the above philosophical explanation, but on thousands and thousands of practical cases.