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5 Insanely Simple Diet Hacks That Will Transform Your Life

5 Insanely Simple Diet Hacks That Will Transform Your Life

Frustrating, isn’t it? You want to eat better, you really do.

The problem is, each week you read about a new superfood that will cure all your ailments, and a new diet that will deliver weight loss and glowing health. Then you read that last week’s “scientific claims” are bogus. You wonder if you should give up, and continue to eat junk since it’s impossible to figure out what is actually good for you.

But you’re sick of feeling so tired and sluggish. Sick of struggling to get out of bed each morning. Sick of envying the healthy, energetic people you know.

You’re also fed up with trying to decode fact from  fiction when it comes to nutrition.

Well here’s a secret. Evidence shows that adding a couple of key foods to your diet can give you a big boost.

Add these five simple powerhouse foods to your diet, and you’ll soon be on the road to more energy and less lethargy.

1. Sip antioxidants to stay young.

Antioxidants are nature’s way of protecting our bodies from aging and cellular mutation from invaders, as in cancer. Pack in as many antioxidants from our diet as you can.

A study comparing the antioxidant capacity of 283 drinks found that hibiscus tea trumped all others. You can find Hibiscus tea in many inexpensive herbal tea mixes. Two cups of hibiscus tea per day were shown to lower blood pressure as much as a 25mg dose of captopril taken twice per day. Hibiscus appears to produce nitric oxide which helps the blood vessels to dilate and relax.

Don’t like hibiscus tea? Matcha green tea, red wine, green tea, coffee, and black tea also contained high levels of antioxidants.

To-Do: Replace sugary sodas by unsweetened teas, coffee, and red wine (in moderation) and grape juice to protect your cells.

 2. Eat legumes to live longer.

Legumes (aka beans) are one of nature’s perfect foods: low in fat, no cholesterol, and high in fiber and protein. People across the globe who add legumes (aka beans) to their diet live longer. This study found that bean consumption in Sweden, Japan, Greece and Australia decreased the likelihood of death by 8% for consuming only two tablespoons of beans.

Navy beans, pinto beans, and soybeans have been proven to drop cholesterol. Beans  help you to feel full for longer, encouraging consuming less overall calories. Choose a type of bean that you like — black beans, garbanzo beans (aka chickpeas), white beans, or kidney beans.

To-do: Buy a couple cans of your favorite organic beans, and add them to salads, stir-frys, and pasta. Don’t worry — he gas-passing factor usually passes after two weeks.

3. Eat nuts for a slender waist.

Do you shy away from nuts because they’re high in fat? Despite their high fat content, nuts will help you to lose rather than gain weight. People who eat nuts tend to be slimmer  and don’t gain weight proportional to the fat and calories in nuts. Studies show that people lose weight, especially in the abdomen, when they add nuts to their diet.  (Check out this comprehensive review of the evidence. Eating nuts can protect you from heart disease and diabetes, and even help you to live longer.

In the Harvard Nurses Study, nut consumers had fewer deaths from cancer, respiratory disease and heart disease.  A study by researchers at Harvard Medical School has shown that a diet high in walnuts suppresses tumor growth and the growth of tumor blood vessels (angiogenesis) in a mouse model of human colorectal cancer. Mice fed a walnut-heavy diet had significant tumor shrinkage relative to mice fed a corn-based diet.

To-Do: Keep a variety of unsalted nuts close at hand for snacks and  sprinkle them on salads with abandon.

4. Gorge on greens for happy blood vessels.

Greens are a secret to keeping your blood vessels happy. Greens like collards, kale, spinach and arugula help the blood vessels to produce nitric oxide, which keeps the tiny linings of our blood vessels soft and pliable. Imagine a natural chill pill for your blood vessels. Relaxed blood vessels reduces your risk of heart attacks and lowers your blood pressure.

When you eat fish, meat and eggs these same vessels get stiff and rigid. Their endotoxins cause systemic inflammation immediately after eating them. Arugula, swiss chard, beet greens, basil, cilantro and kale are the best sources of nitric oxide.

As an added bonus, greens release cancer-fighting chemicals when chewed in the mouth.

To-do: Buy a big back of pre-washed greens and eat a handful or two with your lunch and dinner.  Chew well.

Raw and ground turmeric on wooden surface

    5. Spice your palate and slash inflammation.

    This bright yellow powder is one of nature’s strongest anti-inflammatory, even works better than some drugs. Turmeric suppresses inflammation, is an antioxidant, and has been shown to inhibit cancer cell growth and the growth of tumor blood vessels (angiogenesis).  Daily use of turmeric in the Indian diet in curries has been linked to lower rates of Alzheimer’s and cancer.

    To-do : Sprinkle a bit of turmeric with black pepper on your plate.

    Boost Your Energy

    You want to say goodbye to feeling lethargic and heavy?

    Then boost your energy with these simple diet tweaks. They’re a painless way to increase your vitality and improve your health.

    It’s easy to buy a bag of nuts, some cans of beans and bunches of greens.

    It’s easy to sip red wine and green tea.

    It’s easy to smile when you know you’re helping your body.

    Making these changes will help you live longer, healthier and happier.

    And who doesn’t want a long, healthy, happy life?

    Featured photo credit: Dollarphotoclub via media.lifehack.org

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    Last Updated on January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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