TikTok Cottage Cheese Strategy, Growth Mindset, and Retraining Your Mind

Nutrition Corner

How to use up juice pulp in falafel: The pulp collected from juicing fruit lends flavour, texture and colour to falafel

TikTok users are dipping vegetables and other foods in cottage cheese and mustard and calling it a weight loss strategy.

Recipe for The Day

10-Minute Curried Lentil Salad Recipe - Not only is this 10-minute, no-cook curried lentil salad recipe full of flavor, it's healthy, too! Lentils are a nutrient-rich ingredient with many health benefits. Lentils are high in fiber, protein and other vitamins.

Lifestyle & Fitness Focus

4 Steps to Developing a Growth Mindset

• Develop a positive attitude: Believe in yourself and your abilities, focus on the positives, and don’t let negative thoughts or experiences hold you back.

• Set goals: Have short-term and long-term goals that are realistic yet challenging so you can measure progress toward success.

• Take risks: Be willing to take calculated risks to learn from mistakes and grow as an individual.

• Embrace feedback: Listen to constructive criticism with an open mind; use it as an opportunity for growth rather than letting it discourage you from reaching your goals.

5 Simple Steps to Retrain Your Over-Analyzing Mind

• Persistent Rumination - People with this cognitive pattern tend to magnify minor details and amplify negative emotions, leading to increased anxiety and stress levels.

• Decision Paralysis - Over-analyzers often struggle with making decisions. They tend to weigh every possible outcome, considering every pro and con, and become overwhelmed by the complexity of choices. This indecisiveness can be exhausting and hinder personal and professional growth.

• Catastrophizing - Over-analyzers are prone to catastrophizing, which involves magnifying the potential negative consequences of a situation. They often jump to the worst-case scenario, assuming that things will go terribly wrong. This mindset intensifies anxiety and can lead to unnecessary stress.

• Perfectionism - Perfectionism often goes hand in hand with over-analysis. Over-analyzers tend to set impossibly high standards for themselves and others, striving for flawlessness in every aspect of life.

• Social Overthinking - The constant analysis of every word, gesture, or facial expression can drain mental energy and hinder genuine connections with others.

Cultivating Quiet Confidence: 5 Steps For Aspiring Leaders

• Embrace self-awareness and authenticity - Self-awareness forms the foundation of quiet confidence. Aspiring leaders can begin this journey by understanding their strengths, weaknesses, values and leadership style

• Develop competence and expertise - Quiet confidence is built on a solid foundation of competence and expertise. Aspiring leaders should continuously strive to expand their knowledge, skills and abilities.

• Practice active listening and empathy - Active listening and empathy are essential qualities of quiet confidence. Leaders may cultivate the ability to truly listen to others, demonstrating genuine interest and empathy.

• Embrace humility and learn from failures - Humility is a fundamental aspect of quiet confidence. Leaders can embrace humility by acknowledging their limitations, admitting mistakes and being open to feedback.

• Lead by example - Leading by example is a powerful way to demonstrate quiet confidence. Aspiring leaders should set a positive example through their actions, ethics and decision making.

7 best bodyweight ab exercises to add to your core strengthening routine

• Alligator Crawls - The move improves core and shoulder stabilization and works the entire body, including your arms and shoulders.

• Sprawls - This burpee variation is kinder on your lower back and doesn’t require chest-to-floor motion. The move develops strength, speed and explosive power and works multiple muscle groups, including your shoulders, chest, core, and legs.

• Plank Hip Dips - The variation targets the obliques, transverse abdominis, the stabilizer muscles in your shoulders, and the muscles in your back using rotation similar to a rinsing motion. Find out how to do plank hip dips in detail here.

• Oblique V-Up - A take on the v-up, the move is killer on the obliques. Oblique v-ups adopt a side-crunching motion to torch your waist and test stability.

• Flutter Kicks - Flutter kicks hit the lower abs and hip flexor muscles, activating your lower back. The move also requires core stability to stay in a crunch position throughout.

• Sorenson Hold - The Sorenson Hold is an isometric exercise that requires your body to stay in a neutral parallel position with your chest lifted. It primarily strengthens your posterior chain muscles located down the back of your body, including the lower back, glutes, core, hip flexors and hamstrings.

• Fallen Triangle - A popular yoga move, the fallen triangle combines a triangle pose and side plank to torch shoulders, arms, glutes, obliques and abs, stretch the pectoral muscles and hips and activate your legs and back.

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