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LEARNING the MASTERY Of JOURNALING, and Scientific READING

I love journaling, ever since I was 24 years old, in my native Transylvania.

How does MASTERY function especially when One Is Also Learning?

The symultaneous EGO is at work>
“It’s probably TRUE that success is at least partly about whom you know. But success is definitely about what you know, and what you actually do with the knowledge you gain, also.

So what can you do if you need to remember something important?

Adam Grant took a deep dive into memory research to find a simple answer. (Adam is an organizational psychologist, best-selling author, host of the superb podcast WorkLife, co-founder of Givitas, and nice enough to provide a blurb for my book.)

I found that Adam’s three-step process to remember anything you really want to remember.

1. Quiz yourself. Right

“Don’t reread stuff, or highlight it, or do any of the things you probably did in college,” Kubra Dagli says. “What you want to do is quiz yourself.”

A number of studies show that self-testing is an extremely effective way to speed up the learning process.

Partly that’s due to the additional context you naturally create. If you quiz yourself and answer incorrectly, not only are you more likely to remember the right answer after you look it up, but you’ll also remember the fact you didn’t remember. (Getting something wrong is a great way to remember it the next time, especially if you tend to be hard on yourself. DON’T)

Learn EVERYTHING in 1 hour!

We’re optimists! And there’s nothing wrong with that.

Look, we all know that there’s no such thing as 1,000% growth in a short period of time. We also know that we can’t finish a 300-page book in 30 minutes. Mastery doesn’t work that way. There are no shortcuts.

However, getting good at something is also not totally unattainable. Because like these above extreme claims, there is a counterculture that says it takes 10,000 hours (or more) to master a skill. As you might expect, I’m more on the side of that it takes longer to get good at something.

But I firmly believe there’s a difference in the way we learn. You can spend 10,000 hours doing something and learn nothing.

That’s why I’m sharing 5 things that have worked for me in the past to accelerate my learning curve and learn skills faster.

1. Use Best Practices

“Don’t reinvent the wheel.” It’s a platitude you often hear. And yet, we all think we’re majestic wheel-inventors.

When you start learning a skill, it must come from a place of humility and admiration for the practice.

Whether it’s writing, value investing, or playing the pan flute; start with the basics. I get that people want to be different and try to do new things. But no one ever started as an “original.”

We start by doing what everybody else did. Once you master the basics, you can go out and do your own thing. When I started writing, I copied my favorite authors. And I followed advice from books like On Writing, by Stephen King and Ernest Hemingway.

It’s the same with investing. I didn’t try to create my own strategy from the beginning. I learned about investing from my mentors and from books. I didn’t make decisions on my own. That only came later.

By listening to best practices, you can avoid making mistakes in the beginning. And that’s exactly why most people never get good at something. They quit too early.

Don’t be like most people. Instead, learn from the greats. And have respect for the skill you’re learning.

2. Measure And Evaluate Your Progress Weekly

Your goal is to get better at a skill, right? How do you know that you’re getting better without measuring it?

Measuring your progress is the only way you can evaluate it. You don’t need hardcore data to evaluate. I use my journal as an evaluation tool.

Every day, I write about what I’ve learned. What mistakes I made. What I need to avoid. What I want to focus on.

And every week, I review my journal and look at how it went. Did I spend enough time practicing? Did I make enough notes? What should I do differently?

Looking for tips to get started with journaling? 

HOW TO JOURNAL by

Olga M Lazin

3. Get Feedback

It’s important to get input from mentors, coaches, or experts who’ve done what we’re trying to do.

I can’t stress this enough. Show your progress to an experienced person.

  • Play the guitar in front of a teacher
  • Send your articles to an established writer
  • Discuss your business model with a successful entrepreneur

If you don’t have access to an expert, consider paying someone. Getting feedback from a more experienced person is scary. I’ve been there many times.

We don’t like to be told that we’re doing things wrong. We also don’t like to look stupid. That’s normal. But what’s more important. Your feelings or your career?

Also, good mentors and coaches never make you feel bad. Remember: If make you feel bad, you’ve asked the wrong person for advice.

Seek out people who are already established and have nothing to prove. They will help you better.

4. Don’t Quit

This is so obvious that it often gets left out. You can’t master a skill if you quit early. There’s no point in talking about that.

However, understanding WHY we quit can help us to prevent quitting early. So when you’re learning a skill, your progress does not grow linearly over time. But we all expect that learning is linear.

“The more time I invest in something, the better I should get, right?” Unfortunately, learning skills don’t work that way. Our progress looks more like this:

We hit learning plateaus—and all of a sudden, we don’t get better. But the problem is that time does not stop, only our progress does—and that’s very frustrating. And what does frustration cause?

That’s right: An urge to quit. So when you stop growing, know why you want to quit. The trick is to acknowledge the urge but not giving into it.

Remember: When you accelerate your learning curve, you will still hit plateaus (see drawing). The difference is that you expect them. That alone will help you to push through plateaus.

5. Work Harder

“Yeah, but I work smart, dude!” There are always Einsteins who try to tell us that they work “smart.” Good for them. But that’s not what I’m talking about (listen to my podcast episode about working hard if you want to hear more on this).

Even if you work 2 hours a day. I’m saying: Work hard during those two hours. Every day, work hard. Don’t hold anything back.

I always thought I worked hard. But I wasn’t working nearly as hard as I am today. And I can still improve a lot.

As you and I both know, hard work is not about appearing busy or doing useless tasks. It has everything to do with focus.

I know this sounds cheesy. When you’re working; work.

Don’t go for coffee 10 times a day, stop looking at your social media apps, and don’t lounge in your chair. Don’t wander around, thinking, “what should I do now?”

If you want to learn faster, achieve more, and make a contribution, you must take your personal development seriously. You can’t slack off. This is not high school.

I’m not always a fan of black/white thinking. But when it comes to getting good at what you do, it is indeed a dual choice: Are you learning or NOT?

There’s no middle ground. You either move forward, or you go backward. Our purpose in life is actually how useful we are to other people, that is to our kins.”

Here: Contact: olazin@ucla.edu to Pre-Order your book

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Sincerely, Dr. Olga
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Civil Society

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bookcovercivic-2

9 Foods to Avoid After a Heart Attack

By

Elizabeth Beasley

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THUMBNAILS

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Changes to your diet after a heart attack can have a big impact.

Many people can live strong, vibrant lives after a heart attack—if they make lifestyle changes to improve their heart health. A heart-healthy diet is one of the best ways to keep your body in good shape and prevent future heart attacks. In general, you should reduce your intake of saturated fats, sugar, and sodium. Your doctor or a nutritionist can help you with specific guidelines for adjusting your diet after a heart attack. To get you started, here’s a list of top foods to avoid after a heart attack.

Burger and fries

1. Fried Foods

Reducing your blood cholesterol after a heart attack is one of the top methods for lowering your risk of a future heart attack or stroke. Saturated and trans fats can lead to high blood cholesterol and a buildup of plaque in your arteries, so it’s wise to cut fried foods from your diet. Most restaurants fry their foods in oils that contain saturated fats. As an alternative, try frying or stir frying your favorite foods at home, using healthier fats like olive, vegetable and nut oils.

Hotdogs

2. Hot Dogs, Sausage, and Other Processed Meats

Processed meats, like hot dogs, sausage and lunch meat, are loaded with sodium and nitrates. This can raise your blood pressure and your risk of another heart attack. High blood pressure is particularly dangerous because there usually aren’t any symptoms. Unless you check your blood pressure, you may not know it’s higher than normal. Instead of grabbing a deli sandwich or hot dog for lunch, opt for a chicken breast sandwich or turkey burger.

Bakery

3. Sugary Baked Goods

A heart-healthy diet limits sweet treats because they often contain saturated fats that raise your blood cholesterol and refined sugar that sends your blood sugar levels skyrocketing. Processed sweets may also contain sodium that you wouldn’t normally expect in a sugary snack. If you have a sweet tooth, switch to fresh fruit if you are craving sugar. Or bake your own cookies and cakes so you can choose healthy ingredients like natural sugar substitutes and whole grains. And remember, an occasional indulgence won’t spoil all your hard work to eat right.

4. Salted Nuts and Snacks

To eat a smart diet for heart disease, you need to take note of where salt slips into your diet unexpectedly. Nuts are rich with good-for-you fats, but try to switch from salted to unsalted ones. The same goes for crackers and other savory snacks. Read nutrition labels and keep an eye on how much salt is in your favorite crackers or chips. Opt for unsalted or low-sodium versions whenever you can.

5. Milk Chocolate

Milk chocolate isn’t the worst food to eat, but dark chocolate is much better for you if you’re trying to improve your diet after a heart attack. Milk chocolate contains more sugar and fat solids than the darker version. 80% CACAO.

6.Sodas.7.

Alcohol

8. No FATTY STEAKS, BUT ONLY GROUND SIRLOIN IS BETTER.

1. “Electrical Heat problems, when arrhythmia is present. AKA Ischemia

Coronary artery disease restricts the flow of blood to your heart.

Over time, atherosclerosis causes arteries to become narrow and harden. This restricts the normal flow of blood back to the heart. The resulting cascade of problems is called coronary artery disease (CAD). Symptoms of CAD include chest pain, arrhythmias and blood clots. Left untreated, CAD can cause heart failure, stroke, or a heart attack. Heart attacks and strokes happen when a blood clot breaks off, gets stuck in a narrow artery, and cuts off the blood supply to the heart or the brain. If not treated right away, heart attack and stroke can result in permanent organ damage or death.

Dizzy in the Gym

3. Heart disease can cause other diverse symptoms.

In addition to the effects of atherosclerosis, heart disease can produce other signs. Symptoms of arrhythmias include heart flutters, racing or slow heartbeat, lightheadedness, dizziness, and fainting. Congenital heart defects are known to produce pale gray or blue skin (cyanosis); swelling in hands, legs and feet; shortness of breath during exercise; lack of stamina; and poor weight gain in infants. In late stages of cardiomyopathy, you may experience fatigue, breathlessness after physical exertion or rest, swelling of the lower extremities, and irregular heartbeats. A heart infection may result in fever, skin rashes, dry and persistent cough, abdominal swelling, and weakness.

Woman with chest pain

4. Women and men can experience heart disease differently.

Common heart problems like atherosclerosis, heart failure, and arrhythmias affect men and women more or less equally. But some heart conditions occur more frequently in women. Women are more likely to experience two specific types of angina (chest pain): stable angina, which occurs during physical activity or times of stress, and variant (Prinzmetal’s) angina, which is caused by spasms in the coronary muscles. Cardiac syndrome X and stress-induced cardiomyopathy (or broken heart syndrome) are also diagnosed more often in women. Symptoms of heart attack can be different as well. Women may have more subtle symptoms like shortness of breath, lower chest pain, dizziness, and fatigue that many people don’t immediately associate with a heart attack.

Three senior black women exercising together

5. You can take action to protect yourself from heart disease.

While some factors like family history or genetics are out of your control, there are many steps you can take to lower your risk for heart disease. Make a nutritious diet and good sleep habits the foundation of your daily regimen. Controlling your blood pressure, cholesterol and triglyceride levels, and weight can help minimize plaque deposits in your arteries. Not smoking, or quitting if you do is one of the most effective ways to keep your blood pressure in check. Regular exercise and other stress-relieving activities are healthy for your heart and your body overall. Diabetes doubles your risk for certain heart problems, so maintaining consistent control of your blood sugar levels can protect your heart.

6. Know when to see a doctor or call 911.

If you are experiencing chest pain together with shortness of breath, lightheadedness, sweating, upper body pain, extreme fatigue, or heart palpitation, call 911 seek medical help immediately. These can be signs of a heart attack in progress. See your doctor if you have chest pain without any additional symptoms, or to discuss your risk factors and preventive steps you can take. Heart disease is most successfully treated when diagnosed early, so keep up with your annual physicals. In many cases, heart disease is diagnosed at a routine doctor’s visit.

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LOYOLA: LSAC Letter of Recommendation for Gustavo Guevara (L36010650)

UNIVERSITY OF CALIFORNIA, LOS ANGELES, UCLA

BERKELEY · DAVIS · IRVINE · LOS ANGELES · RIVERSIDE · SAN DIEGO · SAN FRANCISCO. MERCED · SANTA BARBARA · SANTA CRUZ

Olga M. LAZIN , Ph.D

UCLA HISTORY Professor

LOS ANGELES, CA 90095 USA

Tel: (310) 208 2244

January 22, 2019

TO WHOM IT MAY CONCERN:

It’s my absolute pleasure to recommend Mr Gustavo R Guevara to your prestigious University.

I thoroughly enjoyed my time working with Mr Gustavo at UCLA, and came to know him as a truly valuable asset to our academic team at UCLA.

I have met Gustavo R. Guevara at UCLA in 2010, and again in 2016 at Extension where I was teaching History courses in Latin American Economic Development, and Chicano Studies. He audited our Courses I was Co-teaching with Professor James Wilkie, in History of Law.

Mr. Gustavo is bicultural and bilingual which is of tremendous value in obtaining good scholarships in academia.

He seemed particularly interested in Chicano and globalization topics, as well as the Habeas Corpus, and El Amparo laws (In Mexico, the equivalent of Habeas Corpus). Comparative Law systems were the topic; Roman Law and Anglo-Saxon law differences and similarities.

He had been very interactive in Class and we awarded him with A+.

He audited our courses in History of American-Mexican Political Science 124C – Latin America Economic Development (2010), at UCLA.

Mr. Gustavo took our Chicano 176, brilliant sides of Globalization (2016), at UCLA, and was remarkably knowledgeable about American and Mexican law, comparative topics of great interest at the time.

He was our best student in the class, always inquisitive, and with wide knowledge about the history of the Mexican Amparo Law, the equivalent of the Habeas Corpus, in the United States.

I was particularly impressed by how he understood the ironies and complexities of usage of the Habeas Corpus in U.S. prisons and made comparisons to the AMPARO Law in Mexico.

This demonstrated comparative knowledge and critical thinking.

Gustavo has made a nice presentation on the Habeas corpus and El Amparo law.

In June 2008, Guevara has graduated with an Associates of Arts Degree with excellence.

He had been a brilliant student and graduated with Honors the Alpha Gamma Sigma Honors Society, got the Dean’s Honor List, and also got the Latino Advisory Committee Scholarship.

We chose to work with Gustavo in a Latino Migrant team, where we interacted in Spanish translation of the Amparo Law.

In fall 2015, Mr. Guevara got his B.A., in Philosophy and Minor in Political Science, and graduated with Honors, with a GPA of 3.69 in Pasadena City College, Pasadena, CA

I am confident that he is a great addition to your prestigious and I highly recommend him as the best bet.

Sincerely,

Dr Olga M. LAZIN

UCLA Lecturer, Visiting R., 2015

E-mail: olazin

Sincerely, Dr. Olga
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