As a bonus, the fibers are very beneficial to prevent constipation, which can round your belly. There is a scientific explanation for the popularity of low-carbohydrate diets: large amounts of carbohydrate from white flour and added sugar can wreak havoc on your blood sugar level (the amount of sugar in your blood) and cause weight gain. Avoid consuming too much sugar, white flour and white rice, but consume large amounts of whole grains such as whole wheat breads and brown rice. A study conducted by Harvard University among 74,000 women found that those who eat more than two servings of whole grains a day are 49% less likely to be overweight than those who eat only white foods. If it is true that "who you are" comes from all of the experiences that make up your life, then in the future, you can change "who you are" by changing the experiences you have. And it is when you follow activities in all areas of life that you will be able to regain balance. The result will be a development in all 4 areas of existence, not just one or two. Can you imagine what it would be like if you were using far more of your potential? It is a bit like realising that a toy airplane has a battery in it, while all along you were trying to get it to fly by winding the propeller on your own. A herd of buffalo can move only as fast as the slowest buffalo. When the herd is hunted, it is the slowest and weakest ones at the back that are killed first. This natural selection is good for the herd as a whole, because the general speed and health of the whole group keeps improving by the regular culling of the weakest members. Much the same way, the human brain can only operate as fast as the slowest brain cells. Excessive intake of alcohol, we all know, kills brain cells, but naturally it attacks the slowest and weakest brain cells first. In this way regular consumption of beer eliminates the weaker brain cells, making the brain a faster and more efficient machine. But what happens if you add movement into the mix? The experimental psychologist David Rosenbaum and his colleagues at Tel Aviv University wondered if merely standing up might have an effect on Stroop performance. They found, over a series of three experiments, that when a participant is standing up, the Stroop effect for incongruent stimuli - where performance should be slower - is, in fact, faster than is normal compared to when they are seated. It is as if the mere act of standing mobilises cognitive and neural resources that would otherwise remain quiescent. Moreover, recent studies show that walking increases blood flow through the brain, and does so in a way that offsets the effects of sitting around.6 Regularly interrupting prolonged bouts of immobility through the simple act of standing up changes the state of the brain by calling on greater neurocognitive resources, constituting a call to action as well as a call to cognition.

As well as improved cognitive control, it's clear that walking confers many, many other benefits. We all know that it is good for our heart. But walking is also beneficial for the rest of our body. Walking helps protect and repair organs that have been subject to stresses and strains. It is good for the gut, assisting the passage of food through the intestines.7 Regular walking also acts as a brake on the ageing of our brains, and can, in an important sense, reverse it. Recent experiments asked elderly adults to participate in thrice-weekly, and relatively undemanding, walking groups.8 In the regular walking group, over the course of a year, the normal ageing of the brain areas providing the scaffolding for learning and memory is somewhat reversed in the walkers, by perhaps about two years or so. An increase in the volume of these brain areas was also found; this is quite remarkable in itself, suggesting that the act of regular walking mobilises plastic changes in the very structure of the brain, strengthening it in ways similar to how muscles are strengthened when worked. In most cases, diet and exercise can keep insulin levels controlled. Diet has more effect on our insulin levels than exercise, but the combination of proper diet and exercise is the best way to keep insulin levels in balance. Aerobic exercise lowers both blood glucose and insulin levels in conjunction with its many other benefits. Insulin is very much affected by the food we eat. A meal where one third of the plate is protein and two thirds of the plate is made up of vegetables and fruit would be the ideal meal to control insulin levels. In addition, it is also essential to eat a small amount of a healthy fat at each meal, which you can accomplish by including foods like walnuts, cashews, avocado or olive oil. Fats slow down the entry of carbohydrates into the bloodstream so less insulin is produced when some fat is eaten with a meal or snack. Skipping meals is no substitute for healthy eating - eating breakfast, lunch and dinner plus two small snacks throughout the day controls insulin levels. I will discuss this in more detail in the chapter on diet and nutrition. Carbohydrates with a high glycemic index should be avoided as much as possible. Soft drinks, processed foods, chips, cakes, cookies and white flour should be avoided or severely limited. It takes about 40 days to change a habit through acting AS IF. So after 40 days you will no longer act AS IF you are a successful businessman - it will be natural for you to feel and see yourself this way.

It will be second nature to you. Fancy coffees offered in coffee chains often contain several hundred calories, especially because of the whole milk, whipped cream, sugar and flavored syrups they contain. So take a regular cup of coffee with skimmed milk for only a fraction of the calories. When infused with quality coffee beans, the popular beverage tastes as good, you'll see. You will also get the nutritional benefits of milk, that is, calcium and few calories. You can also use evaporated milk to prevent the water that is normally in the skim milk from diluting your coffee. It is still possible to afford some treats. But, if you do, do not choose any food. For example, honey contains only 64 calories per tablespoon. A boiled egg contains 74 calories and is filled with protein. Low-fat ricotta cheese contains only 39 calories per 30 gram serving and is filled with good calcium. Dark chocolate has more calories per 30 gram serving, but contains a lot of antioxidants. A study conducted by the University of Tennessee showed that people who cut 500 calories a day and eat yogurt 3 times a day for 12 weeks lose more weight and fat than people who just cut calories. The researchers concluded that calcium and the right nutrients in good foods cause a hormonal response that prevents the body from producing fat cells and increases the ability to lose weight. For example, use ice cream to enhance a bowl of fruit and not fruit to enhance ice cream. Eat chips with your homemade salsa filled with good vegetables and not salsa with your potato chips. That's what Jeff Novick, the nutrition director of the Pritkin Longevity Center and Spa in Florida, suggests. Everything is in the balance! Then it will also become much easier to attract success, because you will quite naturally act in alignment to success with almost no effort. The same goes with any other thing you want to attract into your life: financial abundance, a love relationship, a new career, great friends, and so on.

why you always feel smarter after a few beers. Let us now consider two aspects of life. The first is relationships with others, which you choose primarily for the shared experiences you create. Have you noticed how the most fulfilling friendships are the ones that are not superficial? Instead, there is a real bond. And you may also have experienced great pleasure when you do something for someone else. These areas of life exist for us to be more fulfilled. Why? Because this is where you can give and receive. And the second aspect is within work and other structured social systems that are such a large part of life. And it is when you can tap into the potential benefits of the system and work with the people that you can make a difference. It may be coming up with ways to improve teamwork, or bringing in a recycling campaign or finding ways to make more money in less time. By becoming more aware of the relationship with yourself and the rest of the world, you will have a life that is concerned with more than just yourself. And this will give the potential for greater fulfillment. One way of interpreting the literature on ageing and walking is straightforward: you don't get old until you stop walking, and you don't stop walking because you're old. Lots of regular walking, especially if conducted at a high tempo, with an appropriate rhythm, forestalls many of the bad things that come with ageing. Walking is also associated with improved creativity, improved mood, and the general sharpening of our thinking. Periods of aerobic exercise after learning can actually enhance and improve recall of the previously learned material. Reliable, regular, aerobic exercise can actually produce new cells in the hippocampus, the part of the brain that supports learning and memory. Regular exercise also stimulates the production of an important molecule that assists in brain plasticity (known as brain-derived neurotrophic factor, or BDNF).9 The phrase `movement is medicine' is correct: no drug has all of these positive effects.

And drugs often come with side effects. Movement doesn't. When walking in the beautiful Glendalough valley once, I felt the thrumming of many running feet. I stopped, and was treated to the sight of four or five red deer running through the glen. It was late autumn, breeding season, and I could hear the stag roaring and calling. This is something else walking does for you: you see, smell and feel things as they are, not through a windscreen at speed. Walking allows you to confront the personal, instead of insulating you from it. Like many people, I also drive, and I always take the train to work. But walking is special to me as a form of transport. Walking allows me to walk it off, whatever it is. Walking clears my mind, allowing me to think things through. Natural movement brings with it experiences and demands on the body and brain that do not arise from other types of movement. Cars, bicycles, trains and buses all divorce you in different ways from the environment, you are mechanically propelled, sometimes insulated behind glass, travelling too fast, worried about crashing, trying to find that new song on the radio. There is a peculiar passivity to it: you are sitting, yet you are moving at speed. This can never be true of walking: one foot must go in front of the other until you get there, under your own steam. You make your own way, and experience the world close at hand, at your own speed, in your own way. The glycemic index is a measure of how fast a carbohydrate enters the bloodstream as glucose. The higher the glycemic index, the more insulin is produced by our bodies when we consume these foods. Fruits and vegetables usually have a low glycemic index. Breads, potatoes and rice have high glycemic indices.