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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 November 18, 2020

    50 Habits of Highly Successful People You Should Learn

    50 Habits of Highly Successful People You Should Learn

    If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

    That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

    Here’re 50 habits of successful people you should learn:

    1. Believe It to See It

    Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

    2. See Problems as a Wonderful Gift

    While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

    3. Keep Looking for Solutions

    Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

    4. Remember It’s All About the Journey

    Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

    5. Feel the Fear and Do It Anyway

    There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

    6. Always Ask Productive Questions

    It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

    7. Understand the Best Waste of Energy Is Complaining

    Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

    8. Don’t Play the Blame Game

    Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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    9. Maximize Your Strengths

    Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

    10. Be in It to Win It

    Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

    11. Know That Success Attracts Success

    People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

    12. Actually Choose to Be Successful

    Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

    13. Visualize, Visualize, Visualize!

    You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

    14. Be a One-Off Original

    Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

    15. The Perfect Time to Act Is Now

    Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

    16. Keep Learning, Keep Growing

    Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

    17. Always Look on the Bright Side of Life

    Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

    18. Having a Bad Day? Do It Anyway!

    We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

    19. Sometimes Risky Business Is Needed

    Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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    20. Accept Challenge All the Time

    Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

    21. Make Your Own Luck

    In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

    22. Ignite Your Initiative

    While many people are reactive, successful people are proactive – taking action before they have to.

    23. Be the Master of Your Emotions

    Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

    24. Champion in Communication

    Consciously working on effective communication skills gets anyone closer to success.

    25. Plan Your Life Strategically

    Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

    26. Become Exceptional at What You Do

    To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

    27. Choose to Live Outside of Your Comfort Zone

    While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

    28. Live by Core Values

    Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

    29. Realize Money Isn’t Everything

    Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

    30. Don’t Get Carried Away

    Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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    31. Self-Worth Is Not Tied to Success

    Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

    32. Kindness Breeds Kindness (And Success)

    Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

    33. More Humility, Less Arrogance

    Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

    34. Change Opens New Doors

    People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

    35. Success Requires a Healthy Body

    It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

    36. Laziness Just Doesn’t Exist

    Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

    37. Resilience by the Bucket Load

    When difficulty strikes, most would throw in the towel, but successful people are just warming up.

    38. Feedback Is Just Another Chance to Improve

    How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

    39. Your Vibe Attracts Your Tribe

    If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

    40. Can’t Control It? Forget It

    Successful people don’t invest time or emotional energy into things which they have no control of.

    41. Swim Against the Tide

    Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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    42. Alone Time Is Valuable Time

    More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

    43. Self-Standard Is Higher Than Most

    Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

    44. Failure Isn’t Rationalized

    While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

    45. Down Time Is an Important Part of a Routine

    Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

    46. Career Isn’t Who You Are, It’s What You Do

    Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

    47. Be Interested in Only the Path of Resistance

    While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

    48. Follow Through

    Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

    49. Invest in All Your Dimensions

    We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

    50. Put Your Money Where Your Mouth Is

    To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

    So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

    Bonus: 5 Bad Habits To Quit

    More About Success

    Featured photo credit: Juan Jose via unsplash.com

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