Thursday, September 21, 2017

Tips for getting good Bokeh (background blur)



The word "bokeh" comes from a japanese word meaning ”blur” or ”haze” and refers to the part of the image that you have intentionally blurred by using a selective depth of field. This affect is used a lot in photography to focus the eye on a specific subject within the frame (used a lot in portrait photography to isolate the person from a background) and just to create a more pleasing image.

If you don’t have a DSLR or camera where you can manually change your settings, you will likely have a ”portrait” mode - use this setting and the camera will blur the background for you, and you can still use some of these tips to help maximise that blur. 

Here are the steps for getting good ”bokeh” - the creamy, dreamy kind that makes your subject pop off the background! 

Low Aperture

If you only follow one rule - let this be it! Use a small F number to give you a wide aperture and throw your background out of focus. I would suggest using F2.8 or lower - I will shoot at quite low apertures, such as F1.8 or F2.0.  However, please note it will take practice to use lower F stops and still get your intended subject all in focus. 

If you only have the kit lens that came with your camera you might want to invest in a lens that goes to lower apertures - the Canon 50mm f/1.8 is an affordable example, and so is the Canon 85mm f/1.8. Primes lenses are probably best for bokeh because they go to lower apertures than their zoom counterparts, but zooms will also work well, especially those with a longer focal length and fixed aperture. 



Separate Your Subject From The Background 

Put as much distance between your subject and the background as you can. The further away from the background they are, the more the background will blur. (If your subject is up against a wall you won’t get much bokeh, no matter what you do!) 

Get Close To Your Subject

Stand physically closer to your subject as the depth of field will be much shallower. Just be careful not to get too close and mind the minimum focusing distance of your lens.



Use A Longer Focal Length

You will also see more dramatic blur using a 135mm lens than you will using a 50mm lens. If you are using a zoom, zoom all the way out to the longest focal length (but be aware than on some cheaper zoom lenses the image quality can drop off at the highest zoom range) or put on a longer length prime.  The blur is magnified with a longer length lens, making it look more out of focus (this is due to something called Lens Compression - although it's not often discussed this can make a HUGE impact on how your final image turns out.



Think about your Background

To get really pleasing and pretty bokeh, look at the background that will be blurred out. If you have a dark background with no points of light the tones of the background will fade and merge into one another. This can be made even more beautiful if you have a lovely range of tones in the image. If you have light in the out of focus area these will be seen as small circles of light - higher quality lenses will result in smoother circles. 



I hope you enjoyed these tips for getting good "bokeh" - if you did I'd love it if you took a moment to share on Facebook or Pinterest - thank you! 

Monday, June 19, 2017

THE GREATEST CHALLENGE OF OUR TIME (Product RED)


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Link: https://red.org/

Saturday, December 17, 2016

UNLIMITED PORTERHOUSE PORN

 

UNLIMITED PORTERHOUSE PORN 

@wolfgangssteakhouseph 
Have yourself a very merry Christmas and a prosperous New Year here at Wolfgang’s Steakhouse!

We will be having a FEAST BUFFET celebration on December 25 and January 1 for Lunch and Dinner. Our buffet includes lobsters, prawns and oysters for the appetizers. For the main highlight we will be serving USDA prime rib, porterhouse, turkey, leg of lamb, ham and salmon. You can also enjoy the night with our delicious sides to prepare, unlimited coffee, beers and mimosas. To complete the celebration, make sure to save a room for our sumptuous desserts of New York style cheesecake, pecan pie, key lime pie, chocolate mousse and more.

Save the dates and make sure to reserve as early as now! For inquiries, please call (02) 511-7009 / 511-7019 / 511-7089 / 511-7034 or email us at reservations@wolfgangssteakhouse.ph

#WolfgangsSteakhousePH #AnExtraordinarySteakhouse #RWM

Photo Credit : @ourawesomeplanet

Saturday, December 3, 2016

Roasted Tomato & Cumin

 

You need: an onion, 1/2 tsp cumin seeds, 3/4 tsp chilli flakes, a tin of toms, 3 cloves of garlic, salt, pepper, 1/2 tsp sugar and a good lug of olive oil And 6 medium sized tomatoes


 


You need to roast the tomatoes - halve the tomatoes and coat the bottom of a roasting tin (just big enough to fit all the halves in, cut side down) in olive oil


Mix in the finely chopped garlic, salt, pepper and sugar


Line up the tomatoes, cut sides down, and roast them for 20 mins at 190 until the skins come away


Meanwhile, finely slice the onion, heat 3-4 tbsp oil in a large saucepan and cook the onions over a medium heat


Add the chilli flakes and cumin and cook until softened


Add the tin of tomatoes and 600ml of water


Bring to a simmer and bubble for 10 minutes


In the meantime, peel the skins off the roasted tomatoes, discard the skins and pour the tomatoes, oil and garlic into the saucepan


Cook for another 15 mins and then blend until smooth


Check the seasoning and serve! 

Tuesday, November 29, 2016

Etiquette Rules You're Probably Forgetting, But Should Pay Attention To

 
10 Etiquette Rules You're Probably Forgetting, But Should Pay Attention To

Manners are something we hopefully learn as we get older, but not everyone gets the memo about certain behaviors. In fact, it's not uncommon for all of us to make a faux pas here and there, as there are number of etiquette rules you're probably forgetting. To avoid embarrassment, or even worse, offending someone, it can be helpful to brush up on a few standards about what is considered polite.

"Etiquette is a lifestyle, and it requires an interest in social graces and a discipline," says relationship and etiquette expert April Masini over email. "The more you have of the former, the less you need of the latter! When people forget their manners, it’s because it’s not part of their lifestyle. For those who live with good manners, it’s second nature to bring a hostess gift to a dinner party...and to give up a seat on public transportation for someone who’s old."

If you feel like some of your manners may be slipping through the cracks, don't worry, we've got you covered. I've with some two etiquette experts to help remind you of some of the etiquette rules you're probably forgetting, but likely want to know.

1. Covering Your Mouth When You Cough

No one wants your germs sprayed all over them. "Coughing, yawning, and sneezing should be done into a Kleenex or your sleeve," says etiquette expert Konrad Philipover email. One test by ABC news found that a sneeze can land as far as 11 feet away, so avoid upsetting a stranger by covering up when you feel a tickle coming on.

2. Properly Using A Place Setting

 

Whether you're setting the table for guests or attending a business dinner, it's essential to know the basics of how a table is arranged for eating. "There is nothing more uncomfortable than realizing you've used someone else's glass at the dinner table," says Philip. Luckily, there are plenty of online resources for learning about place settings.

3. Introducing People To Each Other

 

We all know how awkward it can be to run into someone, wondering who their companion is standing idly by. "Make a good introduction," says Philip. "When introducing two people, say the name of the person you would like to honor first, and introduce the second person to them."

4. Bringing A Gift As A Guest

 

If you're invited somewhere, don’t show up empty handed. This doesn't mean you need to buy something expensive. "It can be a bottle of wine, a jar of jam, flowers or a book — but it’s good manners to show your appreciation for the invitation with a token gift," says Masini.

5. Giving Up Your Seat For Someone Who Needs It More

 

"It’s always surprising to me how people riding public transportation are so slow to give up their seats to someone who is older or pregnant," says Masini. "This is a basic rule of etiquette that is free, easy and allows you to do something nice for someone with very little effort."

6. RSVPing To An Event

 

"RSVP isn’t optional," says Masini. "It’s good manners to respond to invitations that ask you to RSVP. Your host needs a headcount for chairs, food and beverages. Not responding is rude and selfish. Showing up with a crew when you didn’t respond, or just responded for one, is also really bad manners."

7. Arriving On Time

 

We've all been late to something, and with the ability to quickly text or call someone when you're on the go, it seems much more excusable to show up late. But keeping someone waiting isn't polite. "It’s insensitive to their day and their time," says Masini. "If you agree to meet at a particular time, prepare and be there. If you can’t, text and apologize — but don’t make it a habit."

8. Watching Your Language In Certain Situations

 

It doesn't bother some people, but you want to be careful what you say in certain situations, as you never know who could be around. "Cursing is expressive — and offensive to many," says Masini. "If you’re not sure, don’t curse. This may take discipline, but you’ll have a lot more friends and invitations if you can curb what you say and match your language with your 'audience.'"

9. Telling Your Friend About The Salad In Her/His Teeth

 

Don't let your BFF walk around all day with spinach in her teeth. "If you notice someone with an issue that can be fixed (food stuck in teeth, zipper undone), it is impolite not to tell them about it," says Philip. "Do not call attention to something that cannot be corrected on the spot, like damaged or stained clothes."

10. Putting Your Phone Away At Dinner

 

We've gotten so used to having our phones on us 24/7, we don't realize how unpleasant it is to try to have a dinner conversation with someone who keeps scrolling through Instagram. "There is nothing that shows more commitment than being physically present," says Philip. "Honor the people you are with by putting your phone away. Keep it in your pocket and step away to answer urgent calls."


When in doubt, always just think about how your actions could affect someone else, and this line of thinking can help you make the right decisions.



Kabit, Kirida, Ahas

 



I’ve talked to many people who’ve blown it by having an extra-marital affair.


They come from all walks of life.

Men.

Women.

Young. 

Old.

Pastors.

Pastor’s wives.

Regular folks.


However, I’ve never heard ANY of these people say that they “set out” to have an affair, hurt their family, end up in divorce court, or intentionally break the hearts of those that they love.

Most people don’t mean to blow it by having an affair.

But, they don’t just randomly happen. Typically, a series of choices over time will lead to an affair. Most people don’t run into extra-marital affairs.

Rather, they slowly drift into an affair by making one bad decision after another.

And, affairs can be avoided–by making CAREFUL choices and taking WISEsteps toward fidelity and faithfulness in marriage.

By putting some wise guidelines into place, couples can enjoy incredible protection in their relationships.

You and I can avoid the heartache and pain of an extra-marital affair.

We can grow old with our spouses enjoying life-long trust and faithfulness.



Here are 10 Ways to Completely Avoid an Affair:


Guideline One – Don’t ever have a MEAL or go to event/outing alone with a person of the opposite sex — unless you are blood relatives.


There is no reason you need to be alone with a person (who is not your spouse) of the opposite sex for a meal.

If it’s a work thing, try to involve an additional friend. Somehow, adding one person can offer protection for our marriages.


Guideline Two – Don’t ride alone in a CAR with a person of the opposite sex — unless you are blood relatives.


If it is possible, invite a third person to ride in the car with you. Even a young child can provide some protection and accountability.

If you find yourself in a tough spot at work, try to discuss the situation with your boss or co-worker in a gracious and honest manner.

Speak the truth in love, but speak the truth as needed.

Your goal is a happy marriage!


Guideline Three – Don’t read many sappy NOVELS or watch many sappy love movies. 


By reading and watching too much romantic fiction, you will start to believe the grass is much greener somewhere else. You will begin to become discontent with the marriage relationship that you do have.

You’ll start to covet and want what you do not have.

Often, romantic movies and books can become for women what pornography can become for many men.

Women will imagine and dream of some perfect relationship that they do not have. Be careful with these. Read and watch them in limited amounts.


Guideline Four – Don’t even FLIRT a little! 


Just intentionally treat other men or women with respect and distance. Even casual flirting can lead to trouble.

Try to be professional, business-like, and kindly distant with any man or woman who is not your spouse.

Too many affairs happen between good friends and great family friends. Affairs can even happen in within families.

Lines get blurred. People get too comfortable. Big mistakes happen.

Be careful with how you act and react with ANYONE of the opposite sex.


Guideline Five – Don’t have LONG TALKS over the phone or online with anyone of the opposite sex who is not a blood relative.


One of my counselor friends tells me that one of the main reasons for divorce today is people hooking up through social media or with someone who they meet on the Internet. Watch out online!

Also, be careful with counseling and one-on-one prayer situations. It is best for men to meet with men and women to meet with women if possible.

Pastors and ministerial staff need to be especially cautious when counseling and meeting with church members one-on-one. Keep the doors open. Invite a third person into the session.

Take every precaution to protect your marriage – especially if you are in the ministry!


Guideline Six – If you are tempted to have an affair, talk to a TRUSTED BROTHER/SISTER of the same gender!


Ask this trusted friend to pray for you. Give them the freedom to hold you accountable.

There is something about “admitting”you are tempted that could protect you and prevent you from blowing it.


Guideline Seven – Be HONEST WITH THE LORDabout any temptations you may be having. 


Pray over these things and give them to the Lord. God already knows what you are struggling with; so talk over these temptations and issues with Him. 


Guideline Eight – DATE your own spouse!

Enjoy as much time as you can with your mate. Maybe you are being tempted because you aren’t spending enough quality time together.  


Guideline Nine – Initiate SEXwith your own mate.

If you need love and affection, seek out your own spouse. They will likely love this attention from you.

It’s possible that you are being tempted because you are not enjoying the relationship God has given you. 


Guideline Ten – Fall IN LOVEwith Jesus as never before. 

Press in close to the Lord and spend time with Him.

Open your Bible more.

Pray more.

Turn on Christian music.

Read more inspirational books.

Allow God to fill your empty places.


The truth is…. 

Anyone on any day at any time can blow it! 

Anyone! 

~ None of us are exempt from temptation!

~ Don’t flirt with sin. 

~ Don’t play with fire!  


James 1:13-16 in The Message says:


And remember, when you are being tempted, do not say, “God is tempting me.” God is never tempted to do wrong, and he never tempts anyone else.


Temptation comes from our own desires, which entice us and drag us away. 

These desires give birth to sinful actions. And when sin is allowed to grow, it gives birth to death.

So don’t be misled, my dear brothers and sisters.


A closing illustration:


We have many curvy, narrow, winding roads in our city.

Anytime you take the “back way” to our church, you have to hug the middle of the road, or you could easily clip the edge of the road.

More than once, we’ve caught the edge of one of these roads and run off a bit.

One night, we even busted a tired wide open by clipping the edge of one of these narrow roads


Our goal in driving is to try to stay as far away from the road’s edge as possible. 

We hug those yellow dividing lines when we drive on those curvy back roads.


So also in our marriages, we need to stay as far away from “potential”affairs as possible.

We need to hug these ten guidelines!


To completely avoid an affair – we stay away from every possible temptation. We put some wise guidelines into place. Then, we press in close to Jesus and stay there! And, we really seek to enjoy the marriage that God has given us.


Monday, November 28, 2016

11 Small Things That Can Make Your Partner Fall More In Love With You

 

It's true, your SO loves a helluva lot of things about you. They adore how nice you are, how giving, and how utterly hilarious (even if it means hearing your jokes over and over again.) But despite the adorable connection you two already have, it is possible to make your partner fall even more in love.

Now, I'm not saying it's your job to keep your SO's interest. If you guys are happily shacked up in a healthy relationship, then that shouldn't be an issue. What I am saying is that some couples get a little too comfy, and often forget to keep appreciating each other. They also often need little reminders about all the things that brought them together in the first place.

This is what people mean when they say a relationship takes work. As Nicole Martinez, Psy.D., LCPC, says in an email to Bustle, "Relationships are work, and anyone who says otherwise is not being honest. We have to make the time, attend to each other, and put each other in the right place in our priorities." If you both can keep that up on the regular, then you'll be falling head over heels for each other again and again. Read on for some ways to do just that.

1. Be Appreciative

If you've been with your partner for a minute, then I'm sure the appreciation levels have started to dwindle. Maybe they always make dinner and you sit down to eat without thinking twice. Or maybe your partner always changes the toilet paper roll, despite never hearing a "thank you." If that's the case, start showing more gratitude. "Tell them each day ... something that [you] appreciate about them," Martinez says. They'll love that their thoughtfulness isn't going unnoticed.

2. Give 'Em Some Space

Of course there's the whole "distance makes the heart grow fonder" thing. But spending time apart also allows you both time to decompress and pursue your own hobbies. In fact, giving your SO the gift of solitude (without them having to awkwardly ask) might just be one of the nicest things you can do.

3. Offer To Do Their Most Hated Chores

"If you know they dislike a particular task, offer to take it over," Martinez suggests. This could be as simple as cleaning out the gross sink drain, or as big as walking the dog when it's super cold outside. If it's a task that makes them groan with despair, taking over will fill their eyes with big red hearts.

4. Quit Staring Into Your Phone

Nothing's worse than hanging out with your partner only for him or her to spend the entire time gazing into their phone. So don't do it to them, either. "By staring into each other's eyes and not your small screen, you're sending a super bonding message: You are the most important thing to me," wrote lifestyle expert Jillian Kramer on Glamour.

5. Fight The Nice Way

OK, so making your partner fall more in love with you isn't just about doing nice things. It can also be about not doing mean things. This mostly applies to being fair during agreements. Using "we" statements is one way to not get all finger point-y, according to the editors of Prevention. Same goes for forgetting the whole name-calling thing. (Just don't do it.)

6. Let Them Vent It Out

Did your partner have a bad day? Then they'll probably really appreciate it if you listen while they blow off steam, according to Jenna Birch on Woman's Day. Since they likely do it for you on the regular (I mean, who doesn't need to vent at least a few times a week?), being kind enough to return the favor will not go unnoticed.

7. Try To Match Up Your Schedules

"Make a point to keep the connection of things like going to bed at the same time, sleeping together, eating together, etc.," Martinez says. This shared schedule will keep you guys as close as can be. Plus, your partner will likely love that they get to cuddle before falling asleep. (Aww.)

8. Remember The Details

The next time you have a chance to put a personal touch on something, do it. "Remember what your partner said they like in their coffee, or show up with their favorite flower," relationship expert Rachel DeAlto told Kramer. It'll show that you not only care, but that you listen. And what could be more loving than that?

9. Take The Time To Check In

Don't let your busy schedule take a toll on your relationship. "Make a brief time each day to check in and see how they are doing and keep up-to-date on what is going on in their lives," Martinez says. This might include calling on their lunch break, or sending some sweet texts throughout the day. Anything to show that they're on your mind.

10. Shower Them With Well-Timed Gifts

If your SO had the suckiest day, then consider popping home with some takeout, or a little gift to show you care. "It doesn’t have to be expensive, just thoughtful," said lifestyle writer Shauna Robinson on ThoughtCatalog.com. They'll love that you took the time to make their day just a tiny bit better.

11. Celebrate Your SO's Successes

If your partner was promoted, or simply made it through the day without anything annoying happening, then be down to have a little mini celebration. This is an important part of a healthy relationship, according to Prevention, as it helps reinforce that you guys are a team. And that, after all, is one of the best things about being in a loving relationship.

As is putting your partner before yourself. If you can do it — at least some of the time — you'll show them how much you care, while also creating a happier, healthier relationship.


Tuesday, November 8, 2016

Birthday


 
 

"If you're reading this, if there's air in your lungs on this November day, then there is still hope for you. Your story is still going. And maybe some things are true for all of us. Perhaps we all relate to pain. Perhaps we all relate to fear and loss and questions.  And perhaps we all deserve to be honest, all deserve whatever help we need. Our stories are all so many things: Heavy and light. Beautiful and difficult. Hopeful and uncertain. But our stories aren't finished yet. There is still time to be surprised. We are still going, you and I. We are stories still going." - Jamie Tworkowski


This text gives me hope. I have such a hard time existing but it will be ok. Again. 



 

 

Thursday, November 3, 2016

Be Positive



i read this quote recently and it has radically changed my daily life.

how much time and energy have i wasted on insignificant moments that have no value? this one life i have is far too precious and fleeting to let circumstances dictate my mood and emotions.

instead- i make a conscious choice to look at a situation for what it is. most of the time, it's so minute in the grand scheme of all things. these days, people get offended about eeeeeeeverthing. let's channel that energy into something meaningful. 

Monday, October 31, 2016

20 Ways to Pray for the Holy Souls in Purgatory

 

The Catholic Church dedicates the entire month of November to the Holy Souls in Purgatory. November 2nd is All Souls Day, sometimes called the Day of the Dead.  During this entire month we pray for the souls of the faithful departed, especially those whom we have known and loved.

Those in purgatory die in the mercy of God; however, because they still had attachment to sin at the time of their death, they must undergo the spiritual purification of their souls before they are able to fully love God with their whole heart, mind, and soul for all eternity.

Those in purgatory cannot pray for themselves, this is why they are called “poor” souls.  They can no longer merit anything for themselves and rely entirely on others to pray and make sacrifices on their behalf. As they are nevertheless part of the communion of saints, they depend upon us to help ease their suffering and quickly advance them through their purification so that they can join the saints in heaven.

Prayers for the faithful departed pleases God, who makes use of our prayers to help purify these souls that He loves. It is an act of charity that we can give for those we have known and loved, for our ancestors who gave us life, for those souls whose memory is lost, and for those who have no one else to pray for them.

Here are some ideas for praying for these suffering (and often neglected) souls, especially during the month of November dedicated to their memory:

 20 WAYS TO PRAY FOR THE HOLY SOULS IN PURGATORY

 

1. Pray the Novena to the Holy Souls.

2. Offer up your Holy Communions for the souls in purgatory.

3. Have Masses said for your departed loved ones, especially on the anniversary of his or her death.

4. Pray The Way Of The Cross for Souls in Purgatory.

5. Pray the special Holy Souls Rosary. After the Holy Sacrifice of the Mass, the Holy Rosary is the most powerful prayer.

6. Obtain indulgences:  Indulgences reduce or cancel the temporal punishment that we incur through sin.* There are many ways to obtain indulgences through pious actions, and we can apply their merits to the dead. You can find a partial list of indulgences here. If you visit a church or oratory on All Souls Day and recite there the Lord’s Prayer and the Apostle’s Creed, you can earn a plenary (full) indulgence applicable only to the souls in purgatory (under the usual conditions).

7. Give alms: The giving of material assistance to the poor has always been considered a penance that can be offered for the Holy Souls. “For almsgiving saves from death and purge every sin."

8. Pray the Divine Mercy Chaplet for the intention of the Holy Souls.

9. Prayer of St. Gertrude the Great: tradition holds that St. Gertrude was told that piously reciting this prayer releases 1,000 souls from purgatory.

10. Sprinkle holy water on the ground: St. John Macias, a great friend of those in purgatory, would often sprinkle holy water on the ground for the spiritual benefit of the suffering souls.

11. When passing by a cemetery, pray the short Eternal Rest prayer: “Eternal rest grant unto them, O Lord. And let the perpetual light shine upon them. And may the souls of all the faithful departed, through the mercy of God, rest in peace. Amen.” This prayer carries a partial indulgence applicable to the poor souls.

12. Practice the tradition of praying the Eternal Rest prayer (above) before and after your meals as an easy way to pray for the holy souls daily. You can also pray the prayer between the decades of your daily rosary.

13. Visit a cemetery: Pray over the graves of your departed loved ones, or visit a random graveyard and pray for those who may have no one to pray for them. Simply doing this gains a partial indulgence for those in purgatory.  While you’re there, sprinkle holy water on the graves. If you make this visit daily during the octave of All Souls Day (November 2-9) you can gain a plenary indulgence* applicable to the souls in purgatory.

14. Eucharistic Adoration: make reparation to the Sacred Heart of Jesus for those in purgatory.

15. Sacrifices: practice acts of self-denial and offer these penances up for the poor souls.

16. Pray the Office of the Dead. You can find this in your volume of the Liturgy of the Hours or online here.

17. Ask for the intercession of saints who were known to be great friends of the Holy Souls during their lifetime: St. Nicholas of Tolentino, St. Gertrude the Great, St. Catherine of Genoa, St. Padre Pio, St. Philip Neri, St. John Macías, St. Faustina Kowalska, St. Joseph, Our Lady, and others.

18. Special prayers: Throughout your day, offer up short and spontaneous prayers for the holy souls. Consider buying purgatory books with more prayers and special devotions for the Holy Souls.

19. Repent go to confession: Confessing your own sins makes your prayers for souls more effective.

20. Spread devotion to the Holy Souls: Make others aware of the great need these suffering souls have for our prayers.


The Guide to looking like the Most Confident Person in the room

 

Confidence is one of the most important traits in all aspects of life. Need to ace a job interview? Confidence could be the difference between getting the job and not. Want to ask your boss for a promotion? Why would he think you deserve one if you don’t even look like you think you do?

But here’s the thing, confidence is hard to control. If you don’t feel confident, then you’re not. However, you can fake it! If you the tips on the infographic below, you’ll be able to look like the most confident person in the room even if you don’t actually feel like it.

 

Sunday, October 30, 2016

LIFESTYLE: The Best Hangover Cures and Remedies

 

Let's start the week off right by minimizing those dreadful hangovers with those awful vomit sessions as much as possible. The best way to prevent a hangover is to drink in moderation, but in reality… life is to short to take anything in moderation so here are a few tips on curing your Halloween Halloweekend hangover.

 

Also being the honest person that I am, I had to leave ya’ll with this bit of advice that you probably wont see on any other source. Probably because some people are embarassed that their drinking has gotten them to this point or maybe because they might seem as though they might come off as a slight alcoholic, but O’ well. On nights when I’ve felt that I’ve probably have had one two many drinks and when I arrive in the comfort of my own home, I kindly take myself to the bathroom and force myself to vomit. I do this only to get the alcohol out of my system before going to bed. I then let my stomach settle while I take a hot shower. I then drink gatorade and eat a small snack with some sort of protein and bread. I know it sounds crazy and you guys probably think I’m a borderline alcoholic, but trust me it really works.

What are some of your favorite hangover remedies?

Additional post 😂 about last night! Happiest Birthday Mamang.

 

 

Saturday, October 29, 2016

20 simple ways to make the most of your lunch break

 

What pops into your mind when I say 'lunch'?

Do you think of long, leisurely and possibly boozy​ times with friends?

Or do you think of brushing crumbs off your computer screen as you eat a sad sandwich at your desk.  Again.  

If your lunch is more like the second version, then take a read, because if you don't take a proper lunch it's having a negative impact on your health, productivity, and creativity. 

It's almost become the norm to skip a lunch break​, with only 1 in 5 people taking a proper break, yet a break of just 15-20 minutes has been proven to sustain concentration and energy, making it by far the better option.

So if you run your own business or work from home, take note!​  It really is a false economy to work through.  

But no one else takes a break

If you're employed and the culture is to work through lunch, you may be worried about possible negative consequences of taking a break.  

This blog 'Can't take your lunch? Yes you can' by​ Nesrin Everett for The Huffington Post takes a look at the pressure felt to work through, and the importance of taking a break. 

​And in this blog What happened when I took a lunch break every day for a week? by Alyssa Spatola for The Huffington Post, she takes a break away from her desk every day.  It's an interesting read, take a look.

You could read those in your lunch break...

What to do in your lunch break?​

 

1.  Eat​ 

It's lunch, so you'll want to eat.  

Firstly, please don't be tempted to skip lunch if you are trying to lose weight, it's a false economy.  You are more likely to get over hungry and just grab anything.  Also, small, regular meals keeps that metabolism ticking along.    ​

Rachel Linstead is a nutritionalist and works with companies to promote wellbeing in the workplace.  She says: 

'Making the right food choices at lunch time will pay dividends later in the day ensuring you don’t get that mid-afternoon energy drop.

Choose a lunch which is nutrient rich rather than calorie rich – Salads in summer & vegetable based soups in winter. Make sure there is also some protein in there too, protein helps to fill you up, keeps you fuller for longer, it also helps to regulate energy release so you don’t get peaks & troughs in energy.

Also have a drink of water, most people are dehydrated most of the time, being just 10% dehydrated can have an impact on brain function!'

2.  Eat mindfully

When I worked in an office, I'd eat my lunch early, mainly through boredom.  If I did manage to hang on till lunchtime I'd work and eat almost absentmindedly, snatching mouthfuls when I could.  

When I reached my last bite I'd be shocked - okay, who ate my food?!?  

Taking a proper break and eating lunch means you can really enjoy your food.  ​But why not go a step further than that? 

Eating mindfully is basically the opposite of eating absentmindedly.  It's about appreciating all aspects of the food - the appearance, the aroma, the feel, the texture, the taste.  It's about fully experiencing each mouthful, chewing slowly.  Food becomes a pleasure again.

Mindful eating has many benefits: ​

  • Increased enjoyment of food as you properly taste and appreciate what you're eating
  • Reduced overeating: eating more slowly allows your body to signal when your appetite has been satisfied
  • Improved digestion: Thorough chewing helps to start to whole digestive process off well

Mindful eating also helps if you have a difficult relationship with food: emotional eating, binge eating, yo yo dieting etc, as it encourages you to enjoy your food but recognise your bodys hunger and satisfaction signals.

​Try it for a week.  Eat without distraction, and fully experience each mouthful.  

3.  The great outdoors

Probably the most simple and effective thing to do is find a nice green space outside to sit and eat.  The burst of fresh air and being in nature will really refresh and energize you, not to mention a welcome hit of vitamin D. 

 

4.  Cafe nation 

The weather isn't always going to play the game​, certainly not here in the good ole U of K, so a comfy local cafe is a great place to relax in, and it's also easy to do an activity there. 

 

5. Walk

And after you've eaten, a walk - a slow meandering wander or a brisk purposeful march - will do you the world of good.  It helps to revive and re energize, getting the cardiovascular system working which becomes so slugging sitting at a desk for hours.

Which is great, because I've heard that 'sitting is the new smoking' - meaning it's so bad for us to spend hours sitting at a desk, so a walk - no matter how short - will ​give a much needed boost.

And again, you can incorporate mindfulness into your walk.  Allow yourself to become fully aware of your surroundings using all your senses - what colours are there, what sounds.  Can you feel the sun on your face, or the wind in your hair?  The scent of coffee bars, or the hot dog stand?  

Being fully present in the moment is an amazing experience and helps to reduce stress. 

 

6.  Listen

Phone, tablets and MP3 players make this so easy!

  • Listen to an Audiobook - there are 100's to choose, from romance to thrillers and everything in between.  (Amazon currently has a 30 day free trial, so you can see if it's for you - and get a free book!  Gotta be worth a try?)
  • Listen to a podcast.  Again, something for everyone, from comedy to decluttering your home.  Here are 35 hidden podcasts you really should be listening to to get you going. 
  • Music streaming services like Spotify and Deezer give you the chance to listen to new music, as well as the tried and tested faves you already have.  Put together a playlist or listen to other peoples for new ideas and inspiration.  And of course, music has an enormous effect on us, so if you are tired and lacking enthusiasm, a playlist of banging tunes will pep you up for the afternoon!

7.  Read a book​

For pleasure or education, lunch time is the perfect time to read a chapter, and electronic readers like Kindle make it really convenient to slip into your handbag.  They also have the added benefit of 100's of free books to download (which can also be downloaded onto your tablet). 

8.  Get crafty​

Indulge in your fave hobby.  ​

Concentrating on an activity give you a break from any other worries you may have, so is an excellent way to reduce stress. ​

Adult colouring books are very popular.  Shan Marshall, The Coloring Coach  says: 'Colouring is great for lunch breaks.  Just pop a couple of pencils and a design in your bag or pocket and you're set wherever you are.. Just a few minutes of colouring will help you let go and relax.'

Cross stitch, crochet​, knitting, drawing, jigsaw puzzles - all perfect for destressing. 

​9.  Take a nap

​If you have a staff room, why not take a nap.  A 10 - 20 min snooze will leave you feeling re energized and rejuvenated.  

The art of napping ​is a great post to help you get the most from a quick nap, and includes a great infographic.

10. Write in your journal

Don't have a journal?  Well, here's the perfect opportunity to start!  

There are many many benefits to journalling - so much so, I give every new psychotherapy client a book and talk them through it.  

​Journalling helps you learn about yourself - your likes, dislikes - because if you don't know your needs, how can they ever be met? 

Journaling helps to takes the fog of thoughts and feelings and make some sense of them, helping you to find peace and clarity, because the more you can get out of your head, the less stress you will feel.  ​

All in just a few minutes a day.  

If you'd like to give it a try but don't know where to start, take a look at 'How To Start A Journal'​, and I'll walk you through the whole process.  

11. make plans

​Holidays, days out, organizing your diary, planning a week's menu and making a shopping list, planning a party, an outfit, a garden, a decorating project... all perfect to do in a lunch break.

12. Online shop​

​So if you've planned your weeks menus but are like me and find pushing a trolley around a supermarket booooring, grab your tablet and shop online.  It'll save you time, money - and you won't be temped by a delicious looking high calorie thingy on the shelves. 

Word on the street is there are other types of online shops around.  Who knew?  Internet window shopping is fun!​  Internet actual shopping is also fun, but credit card bills are less fun :)

 

13. meet a friend​

​I love a lunch time meet up with friends.  A chat, catch up, gossip and giggle all make for brightening your day. 

14. Daydream

​We don't often get the chance to do nothing, we are often chasing our tails being busy busy busy (sounds like you? Take a read of 'If you're too busy to read this you should definitely read this) . But a lunch break is a space in the middle of the day you have permission to rest, so is a great time to power down, switch off and daydream.  Let your mind wander to places you'd like to visit, things you'd like to do, where you'd like your life to be in 5 years time.  Enjoy. 

​15. Meditate

A lunch break is a perfect time to meditate.  If you are an accomplished meditator that's great, but if not there are many guided meditations to try, anything from 5 minutes up.  Tara Brach is great with many guided meditations to choose from, but search on Pinterest for lots more info. 

16. Stretch

Sitting for long periods isn't good for us, so taking a lunch break gives you the chance to do a few stretches and free up your body.  Stretches to undo the effects of sitting all day ​shows some simple stretches you can do if you have a little space.  (The squat stretch may raise an eyebrow if you do it in your works canteen!)

You could take this further and practice some yoga​. 

17. Exercise​

You don't have to go to the gym to get some exercise​!  Just doing a few exercises in the office (that won't get you hot and sticky) will get a sluggish circulation moving and wake you up.  Try this - the ultimate 10 minute office workout and get moving 

18. Pamper yourself​

A lunch break is just right for a little pampering - a quick manicure, a facial, eyebrows tidied up, waxing.  

19. Ring someone​

If you're anything like me, you'll be knackered by evening (I don't finish work usually till 8pm) so a chat and a giggle can be a great lunch time pick me up​ and a chance to keep in touch. 

20. Save a life​

A lunch break is a perfect time to give blood.  Nuff said. ​

​How will you spend your lunch break?

 I hope this post has given you some ideas for ways to spend your lunch break.  Remember, just a 20 minute break will give you a boost, but if you're allowed more, take more.  There are no extra brownie points for being a lunch time martyr, and you run the risk of becoming burnt out and stressed. 

People have fought hard to make it law to have a break, and there are still many people in the world that don't have the right to a break.  It's there for a reason, so do yourself a favour and use it! 

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