Foods That Can Suppress Appetite And Help With Weight Loss

Committing to exercise is only one facet of living a healthy lifestyle. Some of our biggest health challenges center around our food choices- especially when we’re feeling hungry.

When we’re trying to make positive dietary changes in our diet, it’s tough to resist the temptation of snack food. The hungrier we become, the more likely we are to eat whatever is available. One minute, you’re eating a snack to relieve your hunger pangs, and the next, you’re mindlessly chowing down on an entire bag of chips.

I remember one night early in my wellness journey when I had to work so hard to suppress my appetite. It was around 2 AM, and I woke up feeling so hungry that I couldn’t go back to sleep. The likely culprit for this intense hunger was the unfulfilling dinner I had eaten the night before. I ended up reaching for snack foods and eating way more than I should have to quell my hunger.

Its not how much you eat, but what you eat that makes a difference

My efforts to clean up my diet and get fit initially centered around eating less, but I kept having repeats of that 2 AM snack attack scenario. After some trial and error, I discovered that caloric restriction and portion control is not a sustainable means of curbing hunger. It wasn’t how much I ate, but what I ate that helped me rein in my insatiable appetite.

Calories are just units of energy, but they don’t tell us anything about the nutritional value of the food we eat.^[1] You can eat 500 calories of fries or 500 calories of apple slices, but the outcome of each choice is different. If you opted for the fries, there’s a good chance you’d be reaching for another snack sooner than if you had gone for the apple slices.

5 Common Snack Choices That Will Leave You Hungrier In The Long Run

I discovered that many of the things that I was eating wouldn’t relieve my hunger long-term. An hour after a snack, you’d find me prowling around in my kitchen to find something else to eat. Here are some of the ways that I tried and failed to satisfy my hunger.

1. Artificial Sweeteners

When I decided that I wanted to lose weight, I immediately started consuming products made with artificial sweeteners. I put Sweet n’ Low in my coffee, and I drank diet soda. It seemed like a great way to cut corners and still enjoy the things I loved.

This flawed thinking has destroyed many health plans. When you consume artificial sweeteners, your taste buds may be satisfied, but your brain is not. Artificial sweeteners leave the body craving actual sugar even more intensely than if you’d just had a regular soda.^[2] You’ll wind up reaching for snacks more throughout the day to make up for the sugar you didn’t have.

2. Juices

This one is tricky. Most of us feel like juice is a healthy alternative to drinking soda. It is made from fruit after all. How bad can it be?

When you squeeze all the juice out of a piece of fruit, you’re taking the sugar, and leaving the fiber behind. You’ll experience a spike in blood sugar, and you’ll flood your bloodstream with insulin in an attempt to process all that sugar.^[3] As your body works to regain equilibrium, your blood sugar will plummet, which will leave you feeling tired and hungry.

3. Fast Food

The drive-thru can be tempting even though you know almost nothing good can come from eating fast food. Fast food is loaded with salt, trans fats, and artificial ingredients.

You may satisfy your immediate need to eat at the drive-thru window, but you’ll end up feeling sluggish later. The high sodium in these foods leaves you bloated, trans fats make it hard for your body to understand when it’s full, and ingredients that you can’t pronounce can have long-term negative consequences on your health.^[4]

4. White Bread

Sometimes it just doesn’t feel like I’ve eaten until I’ve had a piece of bread or a dinner roll. I didn’t realize that my predisposition to eat white bread would leave me feeling hungrier later.

Carbohydrates are only half the problem with white bread. Your body treats white bread like a massive influx of sugar. Reach for whole-grain breads, which are loaded with fiber, have a lower glycemic index, and they typically have fewer carbs and calories than white bread.^[5]

5. Salty Snacks like Chips and Pretzels

Known for their saltiness and satisfying crunch, it can be hard to say no to a pretzel or twenty. Pretzels and chips may not seem that bad for you, but if you mindlessly munch on them, you’ll be raiding the break room for doughnuts in no time.

Many salty snacks are full of carbohydrates and processed sugar. They can affect your body in much the same way that white bread does. When you eat that bag of pretzels, your blood sugar spikes, which triggers the release of insulin, which causes your blood sugar to drop.

The added salt can leave you feeling thirsty, which you might interpret as hunger. Instead of having a glass of water that you need, you set out looking for something else to eat.

Eat The Right Snacks That Squash Hunger

After I realized I was reaching for the wrong types of foods, I knew I had to change my eating habits. I educated myself about which snacks would leave me feeling fuller for longer so that I wouldn’t feel hungry all the time. This made it possible for me to end my mindless snacking habits and focus on creating a healthier lifestyle.

Some of the best snacks for satisfying hunger are full of lean protein. Lean protein leaves you feeling full without consuming lots of extra calories and processed sugar. ^[6]

High-fiber foods take longer for your body to break down, which means that your blood sugar will increase gradually and remain stable for longer. ^[7]. Water-rich foods can also help you feel full while consuming fewer calories, and they’ll keep you hydrated.

10 Foods To Keep You Feeling Fuller For Longer

Here are my top-ten go-to snacks for staving off hunger without sacrificing your health goals.

1. Popcorn

Not all popcorn is created equally. If you head to the movie theater and down a bucket of salty buttered popcorn, you are not doing yourself any favors.^[8] Homemade popcorn seasoned with herbs or nutritional yeast can give you the satisfying crunch without all the calories.

Popcorn’s high fiber content makes it a filling alternative to empty calories that you might get from a bag of chips.

2. Dark Chocolate

Nothing brought me more joy than realizing I could eat chocolate without sabotaging my health. The key with this snack is to look for quality. Going to the gas station and picking up your favorite candy bar isn’t going to set you up for success. That kind of chocolate is full of sugar, fat, and unpronounceable ingredients that do nothing but add to your waistline.

Dark chocolate that contains a high percentage of cacao will taste more bitter than milk chocolate, but it has many health benefits. The bitterness of dark chocolate slows down your digestion, which translates into feeling fuller for longer. It also curbs the production of a hormone that stimulates hunger.^[9]

3. Greek Yogurt

Yogurt has always been considered a healthy snack, but some yogurt is laden with sugar. Low fat and fat free options aren’t so great either. Some of the nutrients in yogurt are fat soluble, meaning that your body needs to consume fat to benefit from the nutrients.

Greek yogurt is a solid snack choice for suppressing your appetite because it has half the sugar and twice as much protein as regular yogurt.^[10] It’s also an excellent source of calcium, and the probiotics in Greek yogurt are great for your digestion.

4. Almonds

High-protein, high-fiber, and an excellent texture make almonds a go-to snack for a busy day. ^[11] Limit your consumption to a single serving to reap the most benefit.

5. Water-rich Fruits and Veggies

This works similarly to drinking a glass of water before you indulge in food. Water-rich foods such as cucumbers, carrots, and watermelon can satisfy your need for a snack with some texture, and they’ll help you hydrate. These foods are rich in fiber and nutrients that you need to feel your best.

6. Avocado

This is my go-to hunger busting snack. Avocados are high in monounsaturated fat (good fat) and fiber.^[12] Spread some avocado over a piece of whole grain toast or scoop it out of the rind for a quick and satisfying snack.

7. Hummus

Hummus is made of chickpeas, which makes it an excellent source of protein and fiber. When you pair hummus with water-rich veggies like carrots, cucumbers, celery, or snap peas, you have a winning combination that will leave you hydrated and satiated.^[13]

8. Beans and Legumes

Beans are the unsung heroes of the food world. They are relatively inexpensive, versatile, and satisfying. They are low-calorie, high-fiber, protein-rich powerhouses that we almost certainly could stand to eat more often if we want to lose weight.^[14] Chickpeas, peas, peanuts, and lentils all fall into this snack category.

Having some celery with one serving of peanut butter, a handful of roasted chickpeas, or a small bowl of homemade lentil soup can keep you from emptying the cookie jar later.

9. Eggs

Despite the bad press that eggs have faced over the years, nothing stomps out hunger like an egg. Eggs contain protein, which leaves you feeling fuller for longer. A recent study demonstrated that people who ate two eggs for breakfast ate less at a lunch buffet than the experimental group that ate a bowl of cereal with the same number of calories.^[15]

10. Water

If you’re feeling the urge to snack, you might be thirsty. Your body will look and feel better when it’s fully hydrated, and you’ll consume fewer calories if you drink a glass of water before reaching for a snack.^[16]

Healthy snacks don’t have to be boring

Mindless eating can wreck your diet plans. Listen to your body, and find snacks that suppress your appetite and pack a nutritional punch. These snacks stick to your ribs, which will help you stick to your plan.

Reference

[1]	^	Competitor.com: Which Matters More: What You Eat or How Much You Eat?
[2]	^	Health: 11 Foods That Make Your Hungrier
[3]	^	BistroMD: Curb Your Appetite By Avoiding Foods That Make You Hungrier
[4]	^	Eat This, Not That!: 25 Foods That Make You Hungrier
[5]	^	Livestrong: Whole-Grain Bread vs. White Bread
[6]	^	WebMD: Foods That Curb Hunger
[7]	^	Women’s Health Magazine: 15 Healthy High-Fiber Foods That Leave You Feeling Full and Satisfied
[8]	^	Eat This, Not That!: The 30 Most Filling Healthy Snacks
[9]	^	Mind Body Green: How Dark Chocolate Could Actually Help You Curb Your Sugar Cravings
[10]	^	Popsugar: Nutritionist-Recommended Foods To Suppress Your Appetite Naturally
[11]	^	NPR: Almonds For Skinny Snackers: Yes, They Curb Your Appetite
[12]	^	Fit Day: Avocado Health Benefits: 3 Reasons You Should Be Eating Them
[13]	^	Eat This, Not That!: 10 Foods That Make You Feel Fuller Longer
[14]	^	Reader’s Digest: Eat Beans, Lose Weight: 7 Convincing Ways Beans Blast Fat and Reduce Cravings
[15]	^	Daily Mail: Why Eggs For Breakfast Will Keep Those Hunger Pangs Away Until Lunchtime
[16]	^	Woman’s Day: 8 Foods That Keep You Fuller Longer

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Your Hands Speak More Than You Do in a Presentation

In my line of work, I give presentations to my team members quite often. As I give my presentations, I am always very aware of my audience and their interest level. If they look bored, then I need to adjust myself accordingly and win back their attention.

I want to keep them engaged and interested in what I’m saying, and I find that hand gestures are a powerful way to raise excitement and keep my audience’s attention. Effective gestures help to build trust, and convey my ideas more clearly.

Communication is 93% non-verbal and only 7% verbal, while all the rest is expressed through body language. Gesturing actually makes people pay closer attention to the acoustics of speech. When they see a gesture, they expect that there is dialogue to go along with it.

The usage of gestures along with speech varies depending on culture. Many people ask me if I’m a little bit Italian because I “talk with my hands.” The Italian language itself is very expressive and poetic, and the hand gestures make it even more so. The more emphasis that we put on our speech, the more expressive our gestures become.

So while you are rehearsing your speech, be sure to rehearse your hand gestures as well. Don’t link your hands behind your back as you speak, it will make you seem rigid and your audience will lose interest.

Here are some helpful hand gestures to keep your audience engaged.

Palms Up Instead of Down.

Photo credit

Keeping your palms up and open indicates that you are being open and honest. This will invite your audience in, and make them feel comfortable. By keeping your palms down, without even realizing it, your tone is slightly threatening and directs the audience to be submissive.

Research finds that lecturers who mainly used the palm up gesture received 84% positive feedback while those who used the palm down gesture only received 52% of positive feedback when they do the exactly the same presentation.^[1]

Hand “steepling” instead of hand “wringing”.

Hand steepling was a common practice used by Steve Jobs during his presentations to convey a message of confidence and wisdom. Notice how he never used hand “wringing” because it comes across as fidgety and nervous behavior. Hand steepling can be used effectively during intermediate moments, such as when you are thinking or switching topics.

Use the “OK” gesture instead of pointing

Squeeze your index finger against your thumb to make the “OK” gesture. Got it? This motion is authoritative, but not aggressive as pointing would be.

We took a survey from an audience on which hand gesture they prefer. The audience reported that the individual who used the “OK” signal came across as thoughtful, goal-oriented, and focused. Whereas the individual who used pointing gestures came across to the audience as aggressive, belligerent, and rude. This put off the audience, and in response they paid less attention to the speech.

Don’t put your hands on your hips, or joined behind your back

How do you think you look with your hands on your hips? A bit like a parent scolding a child? That’s how it appears to your audience. This stance makes you seem less professional, and your audience will feel that you are trying to dictate them instead of guide them.

As I’d previously mentioned, putting your hands behind your back makes you look awkward and serious. Your hands are your tools! Use them! Communicate your message more effectively to show specific numbers with your fingers, or length with your hands. Your audience will be engaged and pay closer attention to your point.

Use “side-palm” to persuade your audience

Photo credit

Hold your hand out in handshake position. This gesture is what is known as “side-palm.” You are literally reaching out to your audience, and it will make them want to meet you half way. Since you have their undivided attention, it will be much easier to persuade them.

Practice these helpful gestures to engage your audience and politely enforce your authority. Having a good speech just isn’t enough. With these gestures, you will effectively get your point across without turning off your audience.

Reference

[1]

^

Barbara Pease, Allan Pease: The Definitive Book of Body Language: The Hidden Meaning Behind People’s Gestures and Expressions

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Weak Handshake Is Worse Than No Handshake

Of all the kinds of greetings, I love handshakes the most. A great handshake can convey your warmth and strength. It can show the other person that you are supportive and trustworthy. A great handshake sticks with me–even if I only met the person who gave it once.

Neuroscientists confirm a good handshake makes a lasting impression

Whether we’re networking for business or meeting someone at a social function for the first time, rendering a proper handshake is a great way to make a first impression.

In ancient times, the handshake was a way for people to show that they were unarmed.^[1] Just like today, a handshake conveyed a willingness on the part of both parties to have a safe and productive conversation.

In business, we shake hands all the time. Unlike many body language cues that we analyze when we meet someone for the first time, the handshake involves physical contact. The way that you shake hands with someone, and the way that you reciprocate, communicates volumes about the interactions to follow.

Neuroscientists have confirmed that a proper handshake has the power to promote positivity between people engaging in the behavior as well as observers.^[2] A confident handshake increases a person’s interest in the interaction, reduces negative associations, and communicates on a deeper level than a verbal exchange.^[3]

Many people get the handshake wrong

We’ve been making deals and solidifying agreements with handshakes for centuries, but that doesn’t mean that we always get it right. Handshake etiquette is rarely formally taught, but most of us can tell the difference between a good one and a bad one.

I distinctly remember shaking hands with a nervous gentleman at a conference. His palm was clammy and cold, and his hand flopped like a dead fish. Without saying a word, I could tell that he was uneasy about the situation.

On the opposite end of the handshake spectrum, my father’s coworker once shook my hand with such force that I thought he might actually crush the tiny bones in my hand. From the context, I knew that he was just a strong personality asserting himself, but in other contexts this could be seen as a show of force.

Handshakes are not always friendly gestures. In some cases, they are power plays in which an aggressive grip serves as a way to manipulate another person into listening or submitting.

Initiating a handshake makes people feel that you’re confident

The initiator of the gesture demonstrates confidence. Normally, the person with more power will initiate the handshake. If you wish to show respect to the person you are meeting, you may wish to wait for them to begin the motion.

When you are at a job interview or you are about to engage in a negotiation, you can let others know that you are a confident person by extending your hand first. For an audience that is more conservative or one which the individual is of much higher status than you, it’s better to wait to show that person respect.

Mimic the other person’s body language

In most cases, the gesture is meant to promote positive feelings, but it can also be used as a form of social posturing. During political meetings especially, one party will attempt to show their dominance over another by using an aggressive or controlling handshake.

The handshake between U.S. President, Donald Trump and the Canadian Prime Minister, Justin Trudeau, is a great example of a handshake being used as a power play.

Donald Trump is well known for his unusual manner of shaking hands, and recipients have different ways of responding to the situation.^[4] In the case of the Trump and Trudeau handshake, Trump began by placing his hand on Trudeau’s shoulder. Trudeau mirrored this action, which is proper handshake etiquette.

The handshake didn’t end there, though. Trump’s signature handshake involves jerking the other party toward him. When Trump pulled Trudeau toward him, he resisted with the hand that rested on Trump’s shoulder. Trudeau mimicked the body language up until it became too domineering, at which point he stood his ground. Trudeau gained international respect by handling a potentially awkward moment with grace and maintaining a balance of power in the exchange.

Offer a trustworthy greeting using the double-handed method

There are many nuanced ways to shake hands, but if you want to show that you’re trustworthy, give a two-handed handshake.

This maneuver isn’t appropriate for every situation. If you are meeting someone for the first time, a double-hander can seem too intimate. After you’ve had some time to form an emotional bond with the person, you can use this technique.

This two-handed approach says, “I’m trustworthy,” because it doubles the amount of physical contact that you have with the other person. On a more primitive level, extending both hands shows the other person that you can’t hide any weapons and there’s no hidden danger in your gesture.

Former First Lady, Michelle Obama shakes hands with Queen Elizabeth II. Mrs. Obama is using the two-handed shake method, which conveys warmth and trust. Michelle leans forward slightly to accommodate their height difference and show that she is committed to the gesture.

Stand to the left to look more powerful

So much of our body language comes down to our physical placement in a space. If you wish to look more powerful in front of a group of people or during a photo opportunity, stand to the left side.

The person on the left will always be perceived as more dominant than the person on the right. When you stand to the left, it is easier for you take the upper hand in the handshake. That doesn’t necessarily mean that you should assert that power, but the opportunity is there for you. The person on the left almost always looks like they’re in control of the gesture.

This shot of Brad Pitt shaking hands with former Secretary of State John Kerry shows how easily the person on the left could assert too much control over then handshake. Pitt’s hand is in the dominant position, and if he wished to express his power, he could easily do so.

During this meeting between then-Governor of California, Arnold Schwarzenegger and George W. Bush, former President of the United States, the governor is shown on the left even though the president outranks him. The body language of this handshake indicates mutual respect.

Make your palm vertical if you want to make both of you equal

Even though the handshake is a brief interaction, each person can pass a great deal of information to the other through it. It’s important to pay attention to the small details so that the other person can read your intent.

For example, to ensure that the two-handed gesture conveys equality and respect for the other person, be sure that you keep both palms in a vertical position.

When one person’s palm faces downward in a handshake, it means that the person has the upper hand and is taking control. The upward facing palm is submissive in this exchange. The person with the downward-facing hand can push the submissive hand down even more if the person is trying to assert dominance. When both palms remain vertical, it sends the message that you are both on equal ground.

Change the pressure to accommodate the other person

Be firm and assertive with the amount of pressure that you use, but avoid gripping too hard. If the other person’s grip seems weaker than yours, decrease how firmly you grasp that hand. When the opposite happens, increase your grip strength and pressure so that you are not perceived as weak.

This doesn’t mean that you have to replace your strong handshake for a weak one, or vice versa, but if the grip strengths remain unequal, it can tell the other person a lot about you. Do your best to match the level of pressure that you receive.

A good handshake sets the stage

This silent form of communication can tell another person a lot about your motives and intentions. Practicing good handshake etiquette can initiate positive relationships that live well beyond the few seconds in which the exchange takes place. An excellent handshake can leave an impression that lasts a lifetime.

Reference

[1]	^	My Heritage Blog: History of the Handshake
[2]	^	The MIT Press Journals: The Power of a Handshake: Neural Correlates of Evaluative Judgments in Observed Social Interactions
[3]	^	HuffPost: The Power of a Handshake
[4]	^	The Guardian: Donald Trump’s Strange Handshake Style And How Justin Trudeau Beat It

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20 Best Movies That Will Make Your Children Smarter, Happier, and More Mature

Joseph Campbell, author of The Hero with a Thousand Faces, found that all stories consist of a common structural element found universally in myths, fairy tales, dreams, and movies. They are collectively known as The Hero’s Journey. ^[1] It demonstrates that every story has a different lesson; and in every journey there’s a hero — you are the hero in your own life and in your own journey.

As a parent, we should find those movies and explain the lessons to our children. These life lessons will inspire children to change the world. Let’s see how movies deal with childlike universal questions and bring us powerful life lessons.

Let us now take a look at 20 movies you should watch with your children and the life lessons they provide us.

1. How to Train Your Dragon: Be Yourself

Hiccup is a misfit in a Norse village where fighting dragons is a way of life. He is tossed into dragon-fighting school by his father (the village chief), yet because of his progressive mindset, he befriends an injured dragon named Toothless.

This movie demonstrates that we should encourage our children to be who they are, not who the world (or we) want them to be. This is a difficult one for all parents, to include myself.

2. The Lego Movie: Be Different

An ordinary Lego figurine (Emmet) finds himself mistakenly identified as the Special, an extraordinary Lego destined to save the world. Hilariously unprepared, Emmet turns into an unlikely hero.

In all seriousness, this movie demonstrates the importance of being different. Stop trying to be like everyone else just to fit in. Strive to be different and embrace who you really are.

3. The Lion King: Learn from the Past

Simba is heir to the throne, yet forced to leave his family after his evil uncle Scar kills Simba’s father Mufasa. Simba returns to his homeland as an adult and faces his uncle (with the help of his friends).

The Lion King demonstrates the importance of learning from the past and the fact that growth can be scary. In the words of Mark Twain,

“I’ve had many worries in my life. Most of which have never happened.”

4. Toy Story: Work in Team

When a Buzz Lightyear (a new toy) arrives on the scene, Woody finds his position as Andy’s favorite toy in jeopardy. When Andy’s family moves, Woody and friends must escape the evil neighbors and reunite with Andy.

Friendship and teamwork are the keys to success in life. Embrace making new friends as it is always fun to get to know people.

5. Cars: Humility

Lightning McQueen finds himself lost in an old run-down town of Radiator Springs. He slowly befriends cars in the town who help him in his race at the Piston Cup Championship.

Without humility, we will fail to use our great power in a responsible way. Cars does a great job demonstrating this important trait. Remember the quote from the movie Spiderman,

“With great power comes great responsibility.”

6. Mulan: Take Control of Your Life

Impersonating a man in order to take her ailing fathers spot as he is drafted into the Chinese military; Mulan (accompanied by her dragon) falls in love with a soldier and outsmarts an invasion.

Mulan shows us the importance of taking control of our own destiny. Write your own story and take control of your own life.

7. Inside Out: Embrace Sadness

When an 11-year old girl’s life is turned upside-down due to a move, her emotions come to the rescue. However, this stressful and life-changing event is too much for her emotion Sadness. Sadness and Joy are swept into the far reaches of Riley’s mind – leaving only Anger, Fear, and Disgust in the headquarters of her mind.

Inside Out demonstrates the importance of allowing ourselves to express sadness and accepting the assistance from others.Sadness is a necessity in life. Understanding this feeling allows us to be more open to others who are experiencing sadness.

8. Frozen: You’re Your Own Hero

Anna races to save her kingdom after her sister Elsa causes a harsh winter with an icy spell. Anna must not only save her kingdom, but her sister as well.

As a father to a beautiful daughter, this movie was important to me. Frozen shows young girls that they do not need a man to save the day… in fact, the girl can save the day. And you can find true love from your family, from your sisters.

9. Moana: Follow Your Heart

In a daring adventure, Moana meets demigod Maui. They sail across the ocean encountering monsters and unbeatable odds; yet, Moana fulfills her destiny and discovers her identify.

Yet another movie that holds a special place in my heart. Moana teaches us the importance of following your heart. Time and time again, Moana battles between family expectations and where her heart truly wants to be.

10. The Pursuit of Happyness: Be Determined

A struggling single father (Chris) is evicted from his apartment with his young son and has nowhere to live. Chris lands an unpaid internship at a prestigious brokerage firm. Chris and his young son endure extreme hardship, yet they do not let life beat them.

There are so many important life lessons to take from this film; however, one trait stands out – determination. If you need proof, simply watch the movie… you will not be disappointed.

11. Beauty and the Beast: Look Beyond Appearance

Belle is drawn to a cold-hearted beast who was placed (along with his servants) under a spell by an enchantress. In a race against time, the spell can only be broken when the beast learns to love and is loved by the beauty (Belle) in return.

In Beauty and the Beast, we are presented with an unlikely love story, where a beautiful woman falls in love with an intimidating beast. This movie demonstrates the importance of recognizing the inner beauty in all of us. Look beyond appearance.

12. The Wizard of Oz: Unleash Your Potential

After a tornado rips through Kansas, Dorothy (and her dog Toto) are taken away to the magical land of Oz. She (along with her new friends) sets off on a journey to find the wizard in order to find a way home.

In this classic film, Dorothy was seeking a way to return home, yet she had the power to return home the whole time. She just needed to discover it for herself. Look deep within for your power.

13. Harry Potter Film Series: Confront Your Fear

On his eleventh birthday, Harry Potter learns who he really is. He discovers he is a wizard and possesses unbelievable magical powers. Summoned to a life of wizardry, he meets new friends and must avenge his parents death by the hands of an evil wizard.

Every film in the Harry Potter series demonstrates the importance of facing our fears. No matter how scared it may seem, we must learn to confront our fear.

14. Star Wars Film Series: Harness Your Power

Luke Skywalker receives a message from Princess Leia, who has been captured by the evil Darth Vader. He sets off on a journey to rescue her, help the Rebel Alliance against Darth Vader, restore freedom to the galaxy, and discover who he really is.

Use the Force! Think of the force as a symbol for the inner power and strength in all of us. Once we learn to tap into the force, we can accomplish anything.

15. Remember the Titans: Change to Grow

Set in 1971, a town and high school football team is forced to integrate an all-black school with an all-white school. The all-black school football coach is placed as the towns head football coach. An emotional and powerful movie, one coach is able to bring the team together.

This powerful movie demonstrates that we must change in order to succeed. We must change in order to move the world forward.

16. Alice in Wonderland: Dream Big

Alice spots a white rabbit with a pocket watch. Fascinated by the sight of this unique rabbit, she follows him and falls down a deep hole. She finds herself in a wonderful and spontaneous place called Wonderland (an illogical and fantastical world).

This film teaches us that everything is impossible until it isn’t. Dream it and do it. The queen said,

“When I was your age, I always did it for an hour a day. Why, sometimes I’ve believed as many as six impossible things before breakfast.”

17. The Land Before Time: Growing Up is Tough

A young dinosaur (Littlefoot) finds himself alone after his mother dies fighting a viscous dinosaur. In her dying words, she tells him to find the Great Valley. Along with his new friends, Littlefoot sets off on a journey while being hunted by the same viscous dinosaur who killed his mother.

The Land Before Time demonstrates that, even when someone in your family dies, they are still with you in your heart, and you’ll be brave enough to move forward. Growing up can be painful, but you’ll make it.

18. The Jungle Book: Be Thankful

Mowgli is an abandoned child raised in the jungle by wolves, where he is threatened by the man-eating tiger Shere Khan. After being forced from his family (the wolves) he sets off on a quest to find the man village. With the assistance of his friends, he is able to brave the perils of the jungle and confront Shere Khan.

In the film, Mowgli doesn’t obsess over the things or life that he does not have. Instead, he appreciates everything around him and uses the environment to his advantage. Cherish what you have and utilize them wisely.

19. Kubo and the Two Strings: Write Your Own Story

Kubo’s journey starts when he accidentally summons evil spirits of his mother’s past. On the run and aided by his friends Monkey and Beetle, Kubo must battle gods and monsters. Aided by a magical instrument, Kubo fights his evil grandfather and discovers the mystery of his deceased father.

We have the power to write our own story. This is evident when Kubo’s mother tells him of how she was supposed to kill his father. However, she fell in love with him and rewrote her story. She chose to be the sole author of her own story.

20. Trolls: Happiness Is Within Us

After her friends are taken by an invading Bergen, Princess Poppy sets off on a journey to rescue her friends from the Bergen’s. Poppy is accompanied by the overly-cautious troll Branch, where the unlikely duo not only rescue their friends, but fall in love.

Happiness is inside of us all. We can’t purchase it or even eat it… even if trolls taste good! When the following song (lyrics below) is played, my two-year old daughter immediately recognizes the importance of bringing out happiness in those we love. Opening lyrics for the song True Colors:

You with the sad eyes; don’t be discouraged; oh, I realize; it’s hard to take courage; in a world full of people; you can lose sight of it all; and the darkness inside you; can make you feel so small; but I see your true colors; shining through; I see your true colors; and that’s why I love you; so don’t be afraid to let them show…

I hope you’ll enjoy watching this list of inspiring movies with your children. Pick a few to kickstart your movie marathon for this weekend with your kids!

Reference

[1]

^

Michael Wiese Productions: The Writer’s Journey by Christopher Vogler

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The Art of Not Knowing

The fear of saying “I don’t know” started long ago. In the past, a person’s ability to gain employment was based on their depth of knowledge and aptitude at a particular trade.^[1] Workers received intense training and usually performed an apprenticeship before they were considered a “professional” and respected as such. Saying the words, “I don’t know” was an indictment of incompetence.

But the work landscape has changed.

In today’s workforce, having in depth expertise is less valuable and has become a distant second behind potential. A person’s potential and capacity to learn is more important and far more valuable than encyclopedic knowledge on a particular topic.

The Beauty of Not Knowing

The birth of the internet created a huge shift in the information paradigm. Now, information, data and knowledge are literally at your finger tips. The impact of the information sharing on every level and subject, which is readily available 24/7, is a remarkably wonderful double-edged sword.

Things that were privy only to certain people and shared within closed circles is now accessible to all. If you want to know —you can.

The amount and magnitude of information available is overwhelming and incomprehensible. It has become almost impossible to be a true “subject matter expert.” The paradox is that both everyone and no one is an expert.

The shift in information sharing has also impacted workplace norms. Where it used to be frowned upon and taboo to use the words, “I don’t know” in a professional environment, it now has become acceptable and expected. Today people are hired based on their ability to process information not to memorize it — which is a far more remarkable and better use of the brain.

Our brains have gone from being storage containers to multifaceted microprocessors. Your ability to gather, comprehend, evaluate, synthesize, apply and create new information is your most attractive attribute — not your current knowledge base.^[2]

Embracing “I Don’t Know”

The quicker you embrace the fact that you don’t know everything about anything, the better off you and those around you will be. You will unburden yourself of undue stress at work and you shift your brain into a continuous state of learning.

The value in embracing and saying “I don’t know” lets you off the hook and helps reduce all of the misinformation pervading our information system. The truth is, your boss doesn’t care whether or not you can produce information on the spot, he or she is more interested in whether or not you can find the correct information quickly and apply it properly.

Chasing “I don’t know,” with “but I’ll get back to you shortly,” is the recipe for continued growth, humility, and opportunities.

How to Know What You Don’t Know

Now that you understand now knowing everything is totally okay in the workplace, it’s time to understand how to complete the process and close the loop. Not knowing is acceptable; but failure to rectify the knowledge gap is not.

Find out What’s Missing

The first step (after admitting your ignorance on the subject) is to ensure that you understand exactly what information you are being asked to provide.

Nothing is worse than misunderstanding what it is the other person needs and chasing your tail down rabbit holes. Make sure what information you are being asked to gather and synthesize and then find out how it should be presented. This is a simple yet critical first step.

Think Through What You’ve Got

Now comes the part of the process where you gather the necessary information.

Ensure your sources are reliable. Read the information and then put it into two categories: What you know and understand and What you need to know or need to clarify further.

Make a list of concepts that you need to research more in depth. Clearly defining and assessing the information is the first step in critical thinking.

Fill in Knowledge Gaps

Focus your energy on researching the things you don’t know or can’t articulate clearly.

Always work from authoritative and well-known research. Use information from industry experts. Start from an original source such as a research study and then work your way out.

Read the abstract first, then find easier to read blogs, articles, books and videos that are based on this founding research. This will help you understand if the secondary sources are accurate. This will not only assist you in understanding the information but reading “lighter” materials also assists you with finding the vocabulary and other tools (charts, graphs, infographics, videos, podcasts, etc.) that can help you accurately explain the concepts.

Suggest Actions

Once you have and understand the information, create a plan of action.

Your course of action depends on the initial request. If you are being asked to present the information for knowledge only purposes, plan your presentation method accordingly.

If you are being asked to provide a solution or recommend a course of action based on your findings, be sure to use a structured research approach such as the “Five Why’s”. Using a structured research method will assist you in making a logical and researched based decision that has passed multiple tests. It also will assist in catching and mitigating flawed logic which is inherent to any decision making process.

Discuss and Brainstorm

Once you’ve identified a few possible solutions using a systematic approach, talk through your research findings and thought process with someone else — your boss or trusted co-worker. Together you can brainstorm potential solutions or assist each other in finding creative and innovative solutions to the issue.

No matter how thorough you are during your research process, you should always seek the input of others. The only perspective you have — regardless of how much research you do is–yours. Seeking the counsel of others broadens your perspective.

Making “I Don’t Know” Palatable

If saying the words “I don’t know” makes you cringe, here are a few alternatives:

• “I don’t have a concrete solution at the moment. Let me gather some information and I’ll get back to you.”
• “I don’t want to make a hasty decision that we may regret, please give me a few hours to look into this.”
• “This particular situation may warrant a different course of action, I’ll do some research and get back to you by the end of the day.”

These are just examples— modify to fit your communication style and situation. The thing to note is that in each example you make it clear that:

• You don’t have an answer.
• You are going to research the topic/possible solutions.
• You provide an appropriate time frame in which you will provide the information/suggested solution.

This approach allows your boss and colleagues to know that you understand the importance of the issue. It also lets them know that you are reliable and are going to work to find the best possible solution in lieu of handing them a half-baked, under-thought remedy which may do more harm than good. In the end, you actually walk away looking more competent, caring and committed than had you been able to provide an answer immediately.

Not Knowing Doesn’t Make You Impotent

“I don’t know” is a legitimate, acceptable and more importantly— responsible response when you don’t know an answer.

Your credibility doesn’t lie in your ability to provide encyclopedic knowledge on demand. We have the internet for that.

Instead, your credibility lies in your ability to track down, research and synthesize information and provide that information in the proper format to the proper people.

Reference

[1]	^	Encyclopedia.com: Postindustrial Society
[2]	^	eLearning Industry: Information Processing Basics: How The Brain Processes Information

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