The tragedy of life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach. Benjamin Mays
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Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity. Louis Pasteur
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A goal without a plan is just a wish. Antoine de Saint-Exupery
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You are never too old to set another goal or to dream a new dream. C.S. Lewis
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What counts is not necessarily the size of the dog in the fight - it's the size of the fight in the dog. Dwight D. Eisenhower
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The path to success is to take massive, determined action. Anthony Robbins
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Life is change. Growth is optional. Choose wisely. Karen Kaiser Clark
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We cannot become what we need to be by remaining who we are. Oprah Winfrey
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Be not afraid of growing slowly, be afraid only of standing still. Chinese Proverb
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Never, never, never, never give up. Winston Churchill
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You must begin to think of yourself as becoming the person you want to be. David Viscott
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You must do the thing you think you cannot do. Eleanor Roosevelt
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You're never beaten until you admit it. George S. Patton
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You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance. Lee Iacocca
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The difference between try and triumph is just a little umph! Marvin Phillips
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The first and the best victory is to conquer self. Plato
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When you get into a tight place and everything goes against you, till it seems as though you could not hold on a minute longer, never give up then, for that is just the place and time that the tide will turn. Harriet Beecher Stowe
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Knowing is not enough; we must apply. Willing is not enough; we must do. Johann Wolfgang Von Goethe
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I am the greatest! Muhammad Ali
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They can because they think they can. Virgil
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We are what we repeatedly do. Excellence, therefore, is not an act but a habit. Aristotle
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It's never too late to be what you might have been. George Eliot
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A journey of a thousand miles begins with a single step. Lao Tzu
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Our greatest glory is not in never falling but in rising every time we fall. Confucius
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Nothing will ever be attempted if all possible objections must first be overcome. Samuel Jackson
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Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude Thomas Jefferson
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We become what we think about all day long. Ralph Waldo Emerson
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There is only one person who could ever make you happy, and that person is you. David Burns, Intimate Connections
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Carpe diem, quam minimum credula postero! (Seize the day, put no trust in tomorrow) Horace
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What would you attempt to do if you knew you could not fail? Pastor Robert Schuller
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Anyone who has never made a mistake has never tried anything new. Albert Einstein
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Resistance is the response of the frightened, petty, small time ego to the brave, generous, magnificent impulse Steven Pressfield, Do the Work
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Fear of success is the essence of Resistance Steven Pressfield, Do the Work
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So you're taking a few blows. That's the price for being in the arena and not on the sidelines. Steven Pressfield, Do the Work
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Slay the dragon once, and he will never have power over you again. Steven Pressfield, Do the Work
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To achieve something that you have never achieved before, you must become someone that you have never been before Les Brown, Brian Tracy, Goals
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Refuse to compromise your dreams Brian Tracy, Goals
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Remember, you can't hit a target that you can't see. Brian Tracy, Goals
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If you do not do the thing you fear, the fear controls your life. Glenn Ford, Brian Tracy, Goals
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Most of us have two lives. The life we live, and the unloved life within us. Between the two stands Resistance. Steven Pressfield, The War of Art
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The more scared we are of a work or calling, the more sure we can be that we have to do it. Steven Pressfield, The War of Art
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It's one thing to lie to ourselves. It's another thing to believe it. Steven Pressfield, The War of Art
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It is one thing to study war and another to love the warrior's life. Steven Pressfield, The War of Art
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Resistance loves pride and preciousness. Steven Pressfield, The War of Art
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Debt was a prison, and we escaped. Trent Hamm, The Simple Dollar
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When the student is ready, the teacher appears. Buddist saying, Gretchen Rubin, The Happiness Project
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Money. It's a good servant but a bad master. Gretchen Rubin, The Happiness Project
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Only man has the capacity to consciously alter his behavior, to improvise and overcome the weight of routine and habit. Robert Greene, The 48 Laws of Power
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If your body impersonates an attitude long enough, then the mind begins to adopt it. David Brooks, The Social Animal
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Those who have habits and strategies to control their attention can control their lives. David Brooks, The Social Animal
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The wise wanderer holds of and restrains. David Brooks, The Social Animal
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Maturity means understanding, as much as possible, the different characters and modules that are active inside your own head. David Brooks, The Social Animal
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Life is change, and the happy life is a series of gentle, stimulating, melodic changes. David Brooks, The Social Animal
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Happiness doesn't depend on outward conditions. It depends on inner conditions. Dale Carnegie, How to Win Friends and Influence People
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You cannot teach a man anything; you can only help him to find it within himself. Galileo, Dale Carnegie, How to Win Friends and Influence People
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All men have fears, but the brave put down their fears and go forward, sometimes to death, but always to victory. Dale Carnegie, How to Win Friends and Influence People
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To lose patience is to lose the battle. Mahatma Ghandi
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Most of the shadows of this life are caused by our standing in our own sunshine. Ralph Waldo Emerson
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I'm a great believer in luck, and I find the harder I work, the more I have of it. Thomas Jefferson
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If you can imagine it, you can achieve it; if you can dream it, you can become it. William Arthur Ward
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Nothing great was ever achieved without enthusiasm. Ralph Waldo Emerson
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We are still masters of our fate. We are still captains of our souls. Winston Churchill
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Few people have the courage to seek out change. Dave Ramsey
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Setting a realistic timetable [for goals] is also important, because without a deadline, a goal is just a dream. Motivational Speaker Dale Berry
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Goals are the steps that lead to our dreams. Success is planned out, not stumbled upon. Dave Ramsey
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If we do not let go, we make prisoners of ourselves. Gordon MacKenzie, Orbiting the Giant Hairball
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If you go to your grave without painting your masterpiece, it will not get painted. No one else will paint it. Only you. Gordon MacKenzie, Orbiting the Giant Hairball
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Private victories precede public victories Stephen R. Covey, The Seven Habits of Highly Effective People
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For our purpose, we will define a habit as the intersection of knowledge, skill, and desire. Stephen R. Covey, The Seven Habits of Highly Effective People
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Happiness can be defined, in part at least, as the fruit of the desire and ability to sacrifice what we want now for what we want eventually. Stephen R. Covey, The Seven Habits of Highly Effective People
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If our feelings control our actions, it is because we have abdicated our responsibility and empowered them to do so. Stephen R. Covey, The Seven Habits of Highly Effective People
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The power to make and keep commitments to ourselves is the essence of developing the basic habits of effectiveness. Stephen R. Covey, The Seven Habits of Highly Effective People
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smoking
Smoking areas in restaurants are like peeing areas in swimming pools. Unknown
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A cigarette is the only consumer product which when used as directed kills its consumer. Dr. Gro Harlem Brundtland
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If you ever lit a cigarette in your life, you have very little will to live. God Conversations with God (Book 1) through Neale Donald Walsch (adapted)
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Children have never been very good at listening to their elders, but they have never failed to imitate them. James Baldwin
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12 hours after quitting The carbon monoxide level in your blood drops to normal. US Surgeon General's Report, 1988
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2 weeks to 3 months after quitting. Your circulation improves and your lung function increases. US Surgeon General's Report, 1990
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1 to 9 months after quitting. Coughing and shortness of breath decrease; cilia (tiny hair-like structures that move mucus out of the lungs) start to regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection. US Surgeon General's Report, 1990
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1 year after quitting. The excess risk of coronary heart disease is half that of a continuing smoker's. US Surgeon General's Report, 2010
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5 years after quitting. Risk of cancer of the mouth, throat, esophagus, and bladder are cut in half. Cervical cancer risk falls to that of a non-smoker. Stroke risk can fall to that of a non-smoker after 2-5 years. A Report of the Surgeon General: Tobacco Control: Reversal of Risk After Quitting Smoking. IARC Handbooks of Cancer Prevention, 2010
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10 years after quitting. The risk of dying from lung cancer is about half that of a person who is still smoking. The risk of cancer of the larynx and pancreas decreases. US Surgeon General's Report, 1990
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15 years after quitting. The risk of coronary heart disease is that of a non-smoker's. Tobacco Control: Reversal of Risk After Quitting Smoking. IARC Handbooks of Cancer Prevention, Vol. 11. 2007
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The only thing that prevents us from quitting is: fear...the fear is not relived by cigarettes but is created by them Allen Carr, The Easy Way to Stop Smoking
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Spending just one hour in the presence of secondhand smoke is the equivalent of your smoking four cigarettes. Michael F. Roizen, M.D. and Mehmet C. Oz, M. D., You - Staying Young
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Smoking increases your risk of osteoporosis, making your bones weaker over time. Michael F. Roizen, M.D. and Mehmet C. Oz, M.D., You - The Owner's Manual
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Giving up cigarettes actually makes your skin look younger, and it can prevent the wrinkles that even middle-aged smokers get around their mouths. Michael F. Roizen, M.D. and Mehmet C. Oz, M.D., You - The Owner's Manual
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self improvement
The secret to self-improvement is persistence, not perfection. Tom Valeo, WebMD.com
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quality time
The days are long, but the years are short. Gretchen Rubin, The Happiness Project
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As if you could kill time without injuring eternity. Henry David Thoreau, Walden
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For disappearing acts, it's hard to beat what happens to the eight hours supposedly left after eight of sleep and eight of work. Doug Larson
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Time is the coin of your life. Â It is the only coin you have, and only you can determine how it will be spent. Â Be careful lest you let other people spend it for you. Carl Sandburg
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The key is in not spending time, but in investing it. Stephen R. Covey
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Lost time is never found again. Benjamin Franklin, Poor Richard's Almanac
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It is not leisure that is not used. Benjamin Franklin, Poor Richard's Almanac
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If you want to make good use of your time, you’ve got to know what’s most important and then give it all you’ve got. Lee Iacocca
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You’re writing the story of your life one moment at a time. Doc Childre and Howard Martin
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You cannot do a kindness too soon, for you never know how soon it will be too late. Ralph Waldo Emerson
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Time management is a way to find the time for all the things you want and need to do. It helps you decide which things are urgent and which can wait. Learning how to manage your time, activities, and commitments can be hard. But doing so can make your life easier, less stressful, and more meaningful. WebMD.com
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There are three parts to time management: priortize tasks and activities, control procrastination and manage commitments. WebMD.com
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money
One of the biggest drivers of stress is financial woes…just the feeling that you have some sort of nest egg can ease your stress. And that's why socking away 10 percent of your income every month can start the process of giving you a backup plan. Michael F. Roizen, M.D. and Mehmet C. Oz, M. D., You - Staying Young
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Winning at money is 80 percent behavior and 20 percent head knowledge. Dave Ramsey, The Total Money Makeover
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90% of people in our culture buy things they can't afford. Dave Ramsey, The Total Money Makeover
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If you will live like no one else, later you can live like no one else. Dave Ramsey
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Some people want to buy a new car for the warranty. If you lose $17,000 of value over four years, on average you have paid too much for a warranty. You could have completely rebuilt the car twice for $17,000! Dave Ramsey, The Total Money Makeover
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Savings without a mission is garbage. Your money needs to work for you, not lie around. Dave Ramsey, The Total Money Makeover
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It is human nature to want it and want it now; it is also a sign of immaturity. Dave Ramsey, The Total Money Makeover
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Lotto and Power Ball are a tax on the poor and people who can't do math. Dave Ramsey, The Total Money Makeover
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We buy things we don't need with money we don't have in order to impress people we don't like. Dave Ramsey, The Total Money Makeover
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Staying away from car payments by driving reliable used cars is what the average millionaire does; that is how he or she became a millionaire. Dave Ramsey, The Total Money Makeover
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The secrets of the rich don't exist, because the principles aren't a secret. Dave Ramsey, The Total Money Makeover
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We worry about our health and focus on our money only after they're gone. Dave Ramsey, The Total Money Makeover
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Don't even consider keeping up with the Joneses. THEY'RE BROKE! Dave Ramsey, The Total Money Makeover
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You have to tell money what to do or it leaves. Dave Ramsey, The Total Money Makeover
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49% of Americans could cover less than one month's expenses if they lost their income. Dave Ramsey, The Total Money Makeover
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When you get the raise you are expecting, don't raise your lifestyle with it. Save more! Invest more! Dave Ramsey, The Total Money Makeover
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When your money makes more than you do, you are officially wealthy. Dave Ramsey, The Total Money Makeover
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drinking
Part of the ingenuity of any addictive drug is to fool you into believing that life without it won't be enjoyable, and/or that you'll be less able to cope with stress. Allen Carr, The Easy Way to Stop Drinking
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You haven't been abusing alcohol; on the contrary, it's been abusing you. Allen Carr, The Easy Way to Stop Drinking
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The more you concentrate on the reasons you shouldn't drink, the more deprived and miserable you will feel Allen Carr, The Easy Way to Stop Drinking
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It's alright to drink like a fish-if you drink what a fish drinks Mary Pettibone Poole
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A drunken man's words are a sober man's thoughts. unknown
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They tried to make me go to rehab but I said 'no, no, no Amy Winehouse, Rehab
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 A 155 lb person would have to run for about 10 minutes to burn off the calories from a 5 oz glass of wine. Â
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 A 155 lb person would have to run for about 15 minutes to burn off the calories from a 12 oz bottle of beer.
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Your liver can't metabolize alcohol and fat at the same time http://www.medicinenet.com/alcohol_and_nutrition/page2.htm
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If you've ever taken alcohol into your body, you have very little will to live. The body was not meant to intake alcohol. It impairs the mind. God from Conversations with God (Book 1) through Neale Donald Walsch (adapted)
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We make a ladder for ourselves out of our vices when we trample them. St. Augustine
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I made a commitment to completely cut out drinking and anything that might hamper me from getting my mind and body together. And the floodgates of goodness have opened upon me, spiritually and financially. Denzel Washington
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diet excercise
Type 2 diabetes (the kind associated with being overweight) increases the risk of Alzheimer's. In fact, Alzheimer's is now being called type 3 diabetes. Michael F. Roizen, M.D. and Mehmet C. Oz, M. D., You - Staying Young
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Supplement your diet. These vitamins and supplements have the most potent effects on strengthening your heart: Folic Acid, Vitamins B6 & B12, Coenzyme Q10, Vitamin D, Pantothenic Acid (Vitamin B5) and D-ribose. Michael F. Roizen, M.D. and Mehmet C. Oz, M. D., You - Staying Young
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Of all the things that you shovel down your throat, we think aspirin should be one…Speak with your doc about making it part of your regular routine…if you're a man over thirty-five or a woman over forty. Michael F. Roizen, M.D. and Mehmet C. Oz, M. D., You - Staying Young
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Yoga could very well be the ultimate de-stress technique. It lowers blood pressure and heart rate, decreases stress hormones and increases relaxation hormones like serotonin, dopamine and endorphins. Michael F. Roizen, M.D. and Mehmet C. Oz, M. D., You - Staying Young
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Tea it up. Green tea has been shown to have the highest content of polyphenols, which are chemicals with potent antioxidant properties (believed to be greater than even vitamin C). Another interesting note: Green tea has one-third the caffiene of black tea. Michael F. Roizen, M.D. and Mehmet C. Oz, M. D., You - Staying Young
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Choose your fats. Good fats come in the form of fatty fish, great greens and supplements of fish oil, fresh flaxseed oil and walnuts, while bad fats (like saturated and trans fats) come in the form of brownies and burgers. Michael F. Roizen, M.D. and Mehmet C. Oz, M. D., You - Staying Young
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Myth: In order to lose fat and gain muscle you need to exercise for hours every day. This myth couldn't be any further from the truth. Continuing to weight train past an hour…leaves you in a chemical state that encourages body fat accumulation and loss of muscle. To put it simply, more work is not necessarily better! James Villepigue and Hugo Rivera, The Body Sculpting Bible
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Myth: As long as you exercise you can eat anything you want. How we wish this were true! If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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If what you want is health and permanent weight loss, don't touch any kind of weight loss drugs…once you stop using them you begin to gain all of the weight back. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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There are three conditions that you must have in balance for optimum results…desire…determination…discipline. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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Exercise provides many benefits: #1 Increased energy levels. #2 Increased mental focus. #3 Increased self-esteem. #4 Increased sense of control over your life. #5 Reduced chances of heart attach. #6 Reduced chances of osteoporosis. #7 Increased strength and stamina. #8 Less depression. #9 Exercise helps control stress level. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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Saturated Fats are associated with heart disease and high cholesterol levels. Monounsaturated Fats have a positive effect on the good cholesterol levels. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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Without water, an organism would not survive very long. Most people…almost always underestimate the great value of water. Water cleanses your body of toxins and pollutants. Water is needed for…energy production, muscle building and fat burning. Water helps lubricate the joints for increased mobility and decreased joint pain. Water serves as a coolant to lower body temperature. Water helps control your appetite. Cold water increases your metabolism and aids in the breakdown of body fat...Drink at least an 8-ounce glass of water with every meal. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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Your nutrition plan should be based on eating small and frequent meals throughout the day. Why? Because when you feed your body several times a day, your metabolism greatly increases. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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In our fast-paced, high-stress society many people resort to emotional eating for comfort…ask yourself, 'Am I eating this because my body needs it or is it because I need it emotionally?' You know what the right choice is. If it's late at night, just go to bed and rest assured the craving will go away by the time the morning comes. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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Cooking tips: Eat vegetables raw or slightly steamed - Do not fry. Always broil, grill, steam or bake - Trim all fat from meat and remove skin from poultry prior to cooking - Do not use salts, butter, oils, or sugar while cooking. Experiment with herbs, non-salt seasonings, lemon joice, vinegar, garlic and pepper, even a touch of some white or red wine. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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You can go to fast food restaurants…as long as you choose wisely. The rules for eating in restaurants are: …refrain from fatty choices such as french fries, drink 8-16 ounces [of water] while you eat, always combine a serving of low fat protein with a small serving of carbs, salads...are always good...avoid using high fat/high sugar dressings, refrain from using high carbohydrate sauces or mayonnaise. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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Good Oils: Fish Oils, Flax Oil, Extra-Virgin Olive Oil and Peanut Butter. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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…follow these guidelines to ensure a good night's sleep: Avoid activities that involve deep concentration before going to sleep, avoid watching disturbing shows at night on TV, avoid eating a large meal at night, attempt to totally relax at the same time each night. Listening to soothing music set at a low volume with the lights off can help you relax and achieve the state necessary to go to sleep. James Villepigue and Hugo Rivera, The Body Sculpting Bible
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Simply doing physical activity for twenty minutes is enough to make a difference - in your heart, your arteries, your bones, your joints, your attitude and your whole health. Michael F. Roizen, M.D. and Mehmet C. Oz, M.D., You - The Owner's Manual
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Saying you're too overweight to exercise is like saying you're too skinny to eat. No matter how overweight you are, you can do something to start the process of losing fat, strengthening your bones, and relieving your joints of the load that they're carrying...you should consult your doctor before starting any exercise program. Start small: Walk five minutes a day, and increase by one or two minutes every few days. Soon you'll be fit enough to walk an hour a day. Michael F. Roizen, M.D. and Mehmet C. Oz, M.D., You - The Owner's Manual
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By far, the biggest health problem caused by a high-salt diet is high blood pressure. And high blood pressure increases your risk for stroke, kidney problems, heart failure, blindness, and heart attacks. WebMD.com
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The maximum recommeded daily intake of sodium for healthy adults is contained in about 1 teaspoon of salt. WebMD.com
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caffeine
Warning: For some people, too much caffeine causes irregular heartbeats, difficulty with diabetes, stomach upset, anxiety, or migraines. Michael F. Roizen, M.D. and Mehmet C. Oz, M.D., You - The Owner's Manual
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Stop slouching. Slumping down at your desk isn't doing you any favors in the alertness category. Sitting up at your desk, in an ergonomically friendly way, can make you feel more alert and ready to work.
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Listen to your favorite up-tempo songs. If you can listen to music at work, why not put on some tunes that will get your heart pumping and make you want to dance? It's a surefire way to beat the mid-afternoon slump.
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Increase your consumption of water. This is especially important during the first few days as your body is adjusting. Adding a little lemon to your water makes it taste better and lemon is also good for your body.
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Introduce water into your routine. Regular intake of water will help the kidney's cleaning out your system and rehydrate your body.
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Introduce green tea into your routine. Green tea contains mild traces of caffeine - not nearly enough to create any kind of addiction like regular tea or coffee - and this will soften the blow of any remaining foggy-headedness.
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Caffeine can cause a cycle of hyperactivity and/or inability to focus, followed by a subsequent "crash"
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Coffee keeps the liver busy from filtering other toxins.
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Caffeine's Effects are Long-Lasting and Compound Stress. Duke Health
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Starbucks says they are going to start putting religious quotes on cups. The very first one will say, ‘Jesus! This cup is expensive!’ Conan O’Brien
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This coffee tastes like mud! Well, it was ground this morning. Old Vaudeville joke
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