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Get Healthy: Say Goodbye To These 10 Unhealthy Foods In 2016

Get Healthy: Say Goodbye To These 10 Unhealthy Foods In 2016

Food food food. We love our food. As a culture, we also highly value health. With millions of adults across the world resolving this new year to be healthier, we could all use a look at the biggest food mistakes we make.

Many of these foods can be enjoyed on occasion. While they are known for being unhealthy, reading this list may bring on some cravings. I have provided some healthy alternatives for when we crave these delicious-but-unhealthy foods.

Here are 10 unhealthy foods to give up in the new year:

1. Doughnuts

doughnuts

    First thing in the morning, it is hard to pass up a sugary sweet doughnut when you are ordering your coffee. What most people don’t know about doughnuts is that doughnuts are worse than most unhealthy snacks out there. One doughnut is about 300 calories.  Livestrong.com writes:

    “If you add a doughnut a day to your regular diet and don’t exercise the calories off or cut down on calories elsewhere, you will gain about one extra pound every 10 days.”

    Doughnuts have the potential to do some real damage to your body. It would be in everyone’s best interest to practice moderation when choosing doughnuts.

    Alternatives for your sweet tooth:

    One way to satisfy that sweet craving in the morning is to prepare a delicious bowl of Greek yogurt with some fruit and granola. Your sweet tooth will be satisfied and your body will thank you.

    2. Bagels

    SONY DSC

      Bagels are a conventient and delicious breakfast option, however reaching for a bagel first thing in the morning is a guaranteed way to pack on the pounds. Bagels are empty carbs that will quickly settle on your hips and thighs. Bagels lack the fiber that your body needs to turn it into something useful. Instead, the empty carbohydrates turn to sugar and fat.

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      Alternatives for bagels:

      A healthy breakfast alternative to bagels are English muffins. They are high in fiber and contain considerably less sugar than bagels.

      3. Fast Food Burgers

      burger1

        Fast food burgers are delicious, but commonly believed to be untrustworthy. Your gut instinct was right. According to Men’s Fitness, real meat makes up 2-14% of fast food burgers. Then what are we actually eating? Well, they fill the rest of the burger with fillers such as water, cartilage, and bone. It is also no surprise that these burgers are high in fat content.

        Alternatives for fast food burgers:

        Eat burgers from quality restaurants, places that are trustworthy and commited to making real food.

        4. French Fries

        fries

          They are potatoes, so they are healthy, right? French fries are an American staple that are not even slightly comparable to potatoes in terms of nutrition. Jonathon Bonnet, MD writes that removing the skin of the potato to make french fries is actually shedding the most nutritious part of the potato. Fries clearly lack any nutritional value, but what’s worse is their high fat and calorie content. According to Time magazine,

          “A medium order of fries has 365 calories along with 17 grams of fat, a full 26% of your daily value. Sodium clocks in at 246 mg, or 10% of the upper limit you should eat in a day.”

          It is easy to see why experts recommend staying far away from fast food. A consistent diet with this high fat content will quickly lead to weight gain and possibly obesity, not to mention the myriad of health problems associated with it.

          Alternatives for Fry lovers:

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          There is no replacing this scrumptious treat, but some healthy alternatives are carrot fries or zuccini chips.

          5. Chips

          chips

            Chips are a cheap, savory snack for so many occasions. The downside of this treat is that when chips are part of your daily diet, they have negative health impacts. While eating chips, it is easy to take in more sodium than is healthy, putting people at risk for high blood pressure. Chips are often high in fat, which puts people at risk for high cholesterol. These are all risks associated with frequent potato chip eaters, so there is no need to worry when consumed in moderation. However, chips should not be in your pantry when trying to live a healthy lifestyle.

            Alternatives for savory lovers:

            Baked chips are healthier than regular potato chips. Healthier than that are unsalted pretzels and air-popped popcorn, according to HealthyEating.com.

            6. Bacon

            bacon

              I’m sorry. Someone had to say it. The world has a love affair with bacon, but it is possibly THE worst food we can eat. High in sodium and cholesterol, bacon will slowly destroy you. Let’s let the facts paint the picture. According to WebMD:

              “You probably won’t be surprised to learn that 68% of bacon’s calories come from fat, almost half of which is saturated. Each ounce of bacon contributes 30 milligrams of cholesterol”

              We all know bacon is bad for us. Maybe we didn’t know it is THIS bad. In moderation though, it is soooo worth it.

              Alternatives for bacon lovers:

              Turkey Bacon! It will never be quite as perfect and satisfying as real bacon, but Turkey bacon cooked the right way can satisfy some of those bacon cravings.

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              7. Any Deep Fried Foods

              deep fried

                I probably don’t need to do much convincing with this one. Everyone knows eating delicious fried food is about the worst choice you can make. Fried foods instantly add to calorie and fat intake. Food absorbs fat from oil while it is frying. Making fried foods a consistent part of your diet greatly increases the risk for obesity.

                Alternatives for fried food:

                Opt to bake, grill, or steam your food. Skip everything fried.

                8. Soda

                Soda

                  Drinking soda is one of those habits we form when we are eating out or seeing a movie. Having soda with a meal is an American tradition and in the moment it feels very harmless. In reality, soda is liquid sugar. There is no justifying it. Soda is not part of a healthy meal.

                  Studies have found that drinking soda consistently can cause serious healthy concerns. According to Harvard’s Public Health website, adults who drink one sugary beverage a day have a significantly greater chance of developing type 2 diabetes and are more at risk of having a heart attack than their non soda-drinking peers.

                  Alternatives for soda:

                  In order to keep up a healthy lifestyle, opt for soda water (sugarless) or ice tea next time you are out at a restaurant. These are simple choices that can make a big difference.

                  9. Microwave Popcorn

                  Popcorn

                    Dr. Oz has spoken out about the harmful effects of microwave popcorn. Microwave popcorn has been found to contain health concerning chemicals in the bag. That delicious buttery taste comes from chemicals called diacetyl and PFOA . Diacetyl is what makes the popcorn taste buttery and oh so delicious, while PFOA is the chemical that lines the bag. What Dr. Oz has reported is that these chemicals can cause serious health problems such as cancer and thyroid issues.

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                    Alternatives for Microwave popcorn:

                    Buy some kernals at the store and pop your own popcorn on the stove. It take just a few minutes longer than microwave popcorn, but it is healthier and still tastes delicious.

                    10. Processed Meats

                    meats

                      The meat platter is a convenient and yummy way to bless a work party or family gathering. Processed meats are a common part of our culture. They are found everywhere we turn at the grocery store. The bad news is that processed meats are one of the unhealthier foods you can eat.

                      According to Authority Nutrition, eating processed meat has been linked to a greater risk of heart disease, high blood pressure, and cancer. Why? One of the reasons is that chemical compounds are added to processed meats. One example is sodium nitrate, added for flavor and preservation. However, nitrate in processed meat can turn into N-nitroso compound, a cancer-causing compound, when exposed to high temperatures. It is scary to realize that this fact is not widely known. It is important to know what we are putting in our bodies.

                      Alternatives for processed meats:

                      There are many choices for alternatives, but one suggestion for packed lunches is to roast a turkey at home and cut it into sandwhich-friendly slices.

                      We all have those cravings and every once in a while, it is okay to go for it. But, if we want to live a healther life in 2016, these foods should be the first to go. Commit to choosing healthier alternatives for your favorite junk foods.

                      Image sources: doughnuts, bagels, burger, fries, chips, bacon, onion rings, soda, popcorn, meat

                      Featured photo credit: 김목화 via flickr.com

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                      Last Updated on March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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