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If You Want to Eat Healthier, You Should Follow This 7-Step Plan

If You Want to Eat Healthier, You Should Follow This 7-Step Plan

Mention healthy eating and there are images of green concoctions and complex recipes swirling in your head. It doesn’t have to be so hard and dull. Let’s break down the simplicity of achieving the balanced diet you want and need.

1. Clean out your kitchen cupboards

That stash of candy and bag of chips have to go. Anything with more than three artificial ingredients, heavily processed foods, anything that contains high amounts of sugar or sodium should be thrown out. Say goodbye to microwavable and packaged meals. Once you’re done cleaning your fridge and emptying your cupboard, check your pockets and bags. Perhaps there are snacks and candy, hidden or forgotten, that need be to chucked as well. Out of sight, out of mouth.

Choosing stems from having options so put yourself in the clear to ensure you’re making smarter choices.

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2. Buy a water filter or a portable container

You’re probably sick of hearing this but it’s worth repeating. Your body needs water, your organs, your brain, your mouth, your stomach. Consider it electricity for the body. Every healthy, balanced diet starts with a proper amount of hydration. Aim for at least one liter of water a day, not including water from the foods you eat.

Having a water mug or container keeps you remain mindful of your required daily intake while a water filter saves you money as it limits the usage of plastic water bottles.

3. Learn the basics on Nutrition Facts

Those nutritional tables you see on the sides and back of nearly everything possess a lot of crucial information. It’s important to know the nutritional value of food. This will help you choose foods that effectively nourish your body with crucial, core nutrients. The Nutrition Facts table should inform you of calories, core nutrients (fat, sodium, protein, fibre..) and the daily value (%DV) of nutrients based on the amount of food. Knowing this will enable you to compare products in order to make better choices and will allow you to choose better products more easily, over time.

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Not all foods have nutrition tables (fruits, meats, alcohol, bread); however discerning which items are healthy for you should be fairly easy.

4. Set a food budget

So the kitchen’s de-cluttered from unhealthy options, you’re drinking like a newborn fish to stay hydrated and avoid overeating, and you actually understand what those digits mean on the nutrition label. You’re on a roll and ready to buy super foods, anti-oxidant fruits and enough lemons to start your own grove.

But before you set out to the grocery store, excited to implement all these changes, do your wallet a favor and set a number for food purchases on a weekly, bi-weekly or monthly basis. This will prevent you from overspending, which we sometimes do to compensate for other cravings, and avoid you from being overwhelmed with too many options.

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5. Make a grocery list

This is the fun part. Budgets and lists are conjoined at the sexy hip of financial management and awareness. Try to diversify your shopping lists to include at least one item from the food pyramid. Stock up on fruits, vegetables and filling items like sweet potatoes, beans and nuts. If you have a sweet tooth, load up on sweet seasonal fruits like apples, mangos, kiwis and grapes. If chips are your weakness, try pistachios instead.

I asked a few friends for reasons why they resort to fast food and the most prevalent response was convenience. Jot down a few easy-to-make meals or go-to recipes to avoid that pitfall. My lazy dinners often involve a baked sweet potato (loaded with vitamin A), a fried egg (protein) and homemade tomato sauce I make in abundance prior to the week.

6. Get creative

Healthy eating boasts many benefits from noticeable energy increase to better moods and easier weight management. However as the day wears on or as you begin to settle into this new change, you might feel tempted to resort back to comfort foods.

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It’s crucial to find a healthy medium between the foods you love and the foods your body needs. Find healthier substitutes for foods you cannot live without. If you despise drinking water all day, buy de-caffeinated green tea or hoard sliced watermelons, cucumbers and carrots. If ice cream is your guilty treat, reduce the amount of times you indulge and consider replacing your daily scoop with a bowl of unsweetened yogurt with sweet and crunchy granola bits. Next time you need something quick between meals, reach for natural oatmeal and slices of actual fruit (bananas, peaches and berries).

I cannot function without my daily dose of dark chocolate and on days where my sugar cravings are out of control, I reach for mango and peach smoothie popsicles.

7. Be patient

Don’t beat yourself up for the occasional slip. It’s okay to make mistakes as they help you adjust to what fits your lifestyle and discover what doesn’t work for you. Incremental changes in the betterment of your diet can be enjoyable, if you stay patient and curious. Sometimes persistent cravings despite all your efforts are signs of a nutrient deficiency. Do a little research.

Healthy eating is not about depriving yourself of the things you enjoy, it’s about finding the balance between the things you love to eat and the food your body needs to function at its best. Continue on that journey to find that balance for yourself.

Featured photo credit: Bruce Tuten via flickr.com

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Jolie Adam

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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