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8 Rules We Can Learn From the Greek Diet and Lifestyle

8 Rules We Can Learn From the Greek Diet and Lifestyle

The Greeks have given the world many gifts, ranging from politics to science as well as architecture. The Greeks have been drivers of so many important fields that are still so relevant today. While all of those things are wonderful in their own respect, let’s put Aristotle aside for a second and discuss Greek food.

Greek food belongs to the now-popular Mediterranean diet. The Greek diet emphasizes nutrition and lifestyle changes, such as engaging in physical activity, eating meals in social situations, and eating a wide range of foods. Many have studied the effects of a Mediterranean diet, leading the United States Dietary Guidelines Advisory Committee to endorse it in their 2015 Scientific Report.

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Since the Greek diet exemplifies many different aspects of the Mediterranean diet, it got me thinking about the 8 things that we can learn and appreciate from the Grecian lifestyle and diet.

1. Eat meals in social settings and gatherings

There was a reason that My Big Fat Greek Wedding and Mamma Mia became such cultural sensations. Who could resist the Greek approach to food in these movies? Though I have only been to Greece once, what I most remember from my time there is how social their meals really were. Wandering through small towns, it was so common to see large groups of people coming together to enjoy their meals each and every day.

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2. Enjoy red wine (in moderation!)

The Greeks are really onto something here. Red wine is rich with phytonutrients, which support a range of cardiovascular and cognitive benefits. Several studies have shown that moderate consumption has beneficial effects on cardiovascular health. If you are already enjoying wine in your diet, know that a small glass a few times a week is doing good things for your overall health.

3. Eat a variety of foods

Try to eat the rainbow of fruits and vegetables! The Greek diet also emphasizes protein from fish, eggs, and poultry as well as legumes. For carbohydrates, choose whole grain options like bulgur, quinoa, and barley. Get your healthy fats from olive oil, nuts and seeds. Switching to these foods have been shown to have significant health effects.

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4. Get your probiotics

Don’t forget about the gut-promoting probiotics that is found in yogurt and cultured vegetables. Additionally, making the switch to Greek yogurt will not only ensure you get your probiotics, but also guarantee that you get an extra boost of protein in your diet.

5. Embrace healthy fats

Healthy fats help you look your best by promoting healthy hair, skin, and nail. Additionally, healthy fats support heart health. A recent study showed that a Mediterranean diet supplemented with olive oil or nuts significantly reduced the risk of combined heart attack, stroke, and death from cardiovascular disease in people at risk for heart health problems by about 30%.

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6. Slow down and appreciate your meals

We are all on the go these days, and it directly impacts how we eat. We scarf down breakfast on our morning commute, eat lunch at our computers, and then collapse on the couch to eat dinner in front of the TV. I totally struggle to take a break from my computer and enjoy my lunch at work. However, this is so important. Paying attention to what you eat will help keep you from mindfully noshing on that bag of potato chips.

7. Engage in moderate physical activity

A morning run or evening walk are common place in Greece and in the Mediterranean in general. I mean, Greece was the birthplace of the Olympics after all! It isn’t too difficult for people in this region to reach the 150 minutes of recommended physical activity. While 150 minutes of cardio or resistance training per week may seem overwhelming at first, it breaks down to 30 minutes five times per week. Does 30 minutes seem like to much of a commitment? No worries. A variety of studies have shown that even 5 or 10 minutes have positive effects on health and cardiovascular risk.

8. Have a healthy relationship with food

It seems like everywhere you turn, there are negative discussions about food, leading to fear and anxiety being associated with food. It doesn’t help that fad diets distract us from fully developing a healthy relationship with food, but that is what’s so great with a Greek approach to food. A Mediterranean diet isn’t just another fad diet that forbids various food groups or encourages consumption of specific foods. Gluten-free or acai berry diets, anyone? Rather, the Mediterranean diet is holistic lifestyle that encourages a healthy relationship with food.

In this case, it really is “all Greek to me” is the way to go. Embrace the Greek approach to food and you will be on your way to a more healthful life.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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