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Want to Know What Your Personal Values Are? Ask Your Bank.

Want to Know What Your Personal Values Are? Ask Your Bank.
    Photo credit: qas (CC BY-NC-SA 2.0)

    Before I begin, I need to give full credit of this post to Rob Lawrence, a great friend of mine and the co-author of a book we wrote together called Get Noticed. Rob is also a creativity coach who has inspired me on numerous occasions with his advice. One particular instance was when he was telling me about measuring values.

    I can’t quite remember how it came up, but Rob and I were having a conversation about how personal values can change over short periods of time and how you can measure them. Rob suggested to me that my personal values are largely defined by two things; how I spend my money, and how I spend my time.

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    It’s a simple concept, but when you think about it we all have two main commodities which we can spend as we choose; time and money. Therefore, how we decide to allocate those two commodities should indicate which things we value more than others.

    In June 2011 I decided to open up my bank statement to see where I was spending my money. I was shocked to see that I was spending almost a fifth of my income on rent (something I don’t feel I valued highly) and also how little I was spending on eating out (something I thought I valued much more).

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    My Values

      Four months down the line I revisited this task and was shocked by how much my spending has changed in such a small amount of time. A lot of things have changed over the past four months, but my rent now represents nearer to 10% of my income, which is good, but my car is now costing me 22% of my income, which is not something I’m too pleased about.

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      It’s important to note when doing this, that it’s more to do with what each category represents rather than the category itself. For example, despite 22% of my income being spent on driving, that doesn’t mean I love driving, it means that I value seeing new places and getting to work on time. The 19.3% that I spend eating out is more to do with spending time with colleagues, friends, and my girlfriend, than it is about a love for eating in restaurants.

      How you spend your day is who you are

      Last month I realised that I’m as much a writer as I am a social media guy. When people asked me “what do you do?” my immediate reaction is to say “I work in social media at a digital marketing agency”, but in reality I probably spend more time writing books and blog posts than I do working at the agency, therefore, it’s probably fair to say that I’m predominantly a writer.

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      Analyzing how you spend your time can be a very insightful activity to do from various angles, but looking from the perspective of “what are my values” can show you how much value you place on different friends, family, work, side projects, sleeping, keeping fit and other things that you spend your days doing.

      How knowing your values can improve your lifestyle

      All of this information is great, but unless you do something with it it’s worthless.

      I recommend analyzing how your money and time is spent for one month, and then writing down five things you want to decrease your spend on, and five things you’d like to increase your spend on. Then several months down the line revisit this exercise and see how you’re getting on.

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      Want to Know What Your Personal Values Are? Ask Your Bank.

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      Last Updated on August 12, 2019

      12 Best Foods That Improve Memory and Brain Health

      12 Best Foods That Improve Memory and Brain Health

      Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

      But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

      I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

      Here are 12 best brain foods that improve memory and brain power:

      1. Nuts

      The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

      Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

      Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

      Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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      2. Blueberries

      Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

      When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

      3. Tomatoes

      Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

      4. Broccoli

      While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

      Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

      Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

      5. Foods Rich in Essential Fatty Acids

      Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

      The body does not naturally produce essential fatty acids so we must get them in our diet.

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      Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

      6. Soy

      Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

      Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

      Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

      7. Dark Chocolate

      When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

      Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

      8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

      Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

      B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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      Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

      Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

      To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

      9. Foods Rich in Zinc

      Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

      Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

      Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

      10. Gingko Biloba

      This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

      It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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      However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

      11. Green and Black Tea

      Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

      Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

      Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

      12. Sage and Rosemary

      Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

      Try to enjoy these savory herbs in your favorite dishes.

      When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

      More About Boosting Brain Power

      Featured photo credit: Pexels via pexels.com

      Reference

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