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10 Tips To Make Healthy Eating A Habit

10 Tips To Make Healthy Eating A Habit

The weight-loss landscape is changing. No longer are fad diets as attractive as a healthy lifestyle of balance through eating healthy, moderate exercise and mental wellbeing. Eating healthy contributes to weight loss, bolsters your body’s immunity against disease, and even enhances your mood and overall wellbeing.

While that sounds great, eating healthy works best if it can be worked into our busy schedules and habits. Here are 10 simple ways to weave healthy eating habits into your life.

1. Swap processed food for fresh food

When you’re tired, it’s easy to reach for that can of soup for a quick fix. However, processed foods include unnecessary ingredients like sugars, “unhealthy” fats , high sodium content and preservatives making them high energy, high calorie meals that pack on the pounds. Whole, fresh foods give your body nutrients without the high caloric baggage.

Start with 2-3 cooked meals a week to get in the groove and always keep a few veggies and fresh meats around for healthy alternatives to canned foods.

  • Grocery Tip: Replace processed foods with healthier substitutes when you’re grocery shopping. Shop around the perimeter of the grocery store (where all the fresh foods are) and avoid the aisles (with processed foods) as much as possible.
  • Cooking Tip: Bookmark some quick-and-easy recipes for inspiration so you’re not struggling to figure it out when you’re famished after a long day.

“My two rules of cooking: keep it fresh and keep it simple” – chef Mike Isabella

2. Eat a high-protein breakfast

Starting the day with carbs (like bread, potatoes, pancakes) may give you an instant energy boost but beware of that inevitable sugar crash that makes you want to eat more as the day wears on. A breakfast that’s rich in proteins (like eggs) on the other hand maintains your insulin level so you burn sugar slowly for a stable energy output throughout your day. You’ll feel satiated and won’t be reaching for unhealthy snacks as much.

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eggs for breakfast

    Baked, scrambled, boiled, poached or so many other interesting ways, eggs are a great way to get your protein for the day. If you’re in a rush, you can always consider a quick Greek yogurt parfait or low fat cheeses.

    Quick Parfait Recipe

    • In a to-go container (or cup), mix 1/2 cup Greek yogurt with a couple of drops of vanilla essence
    • Layer with berries (strawberries, blueberries and any other you might have)
    • Add a layer of granola with a couple of nuts or raisins and you have a delicious parfait-to-go

    3. Eat smaller portions more often

    “I believe in eating smaller meals more often throughout the day to keep the metabolism going.”  – chef Todd English

    This one is all about energy management. When you eat a large meal, your digestive system is overburdened leading to bloating. Your body is further conditioned to store energy as fat. Plus you’ll be craving more sugar.

    So eat smaller portions more often.

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    Lunch tip: Break your lunch into two parts. Perhaps eat a piece of the sandwich and finish it 2 hours later.

    Dinner tip: Break it up. Eat a small dinner early and snack on yogurt or fruit with cereal a couple of hours later.

    4. Eat smart – Make healthy substitutions

    Heating healthy should never mean having to give up eating what you like. If that were the case, it would be a difficult habit to cultivate. Make healthy substitutions where you can instead.

    healthy-substitutions

      Healthy substitution tips

      • Swap mayo out for mustard
      • Swap a side of fries out for a side of veggies. Spice them up with a bit of lemon, salt and pepper.
      • Move from frying your food to broiling, grilling or baking
      • Swap white bread out for whole grain bread
      • Swap ground meats out for leaner options , better yet – fish or white meats

      5. Get your vitamin D

      Whether it’s our collective lifestyle or the choice of foods, the number of people with vitamin D deficiency has been growing. Vitamin D balances your hunger hormones (insulin and gherlin) and boosts your happy hormone (seratonin) with the combined effect of reducing those sugar cravings and keeping you from reaching out for unhealthy snacks. So get more vitamin D in your body.

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      Vitamin D sources

      • Even 30 minutes of time in the sun everyday can help boost vitamin D levels
      • Fatty fish (salmon, trout, tuna, mackerel) is high in vitamin D so include fish in your food weekly
      • Vegan? Then make mushrooms a staple at home especially Portobello, or try fortified juices or suppliments

      6. Snack healthy too

      It’s unreasonable to stop snacking entirely. So snack healthy. Instead of reaching out for fried or processed sugary snacks, make yourself a delicious snack treat with tasty fruit and nuts and maybe even a little granola. Make this the night before and pre-pack it so you don’t forget it in your morning rush.

      Healthy snack pack recipe

      • Nuts: 1/4 cup almonds, 1/4 cup chopped walnuts
      • Fruit: 1/4 cup dried raisins, 1/4 cup berries (cranberries, blue berries strawberries)
      • Toss mix and put away. Amp it up with 1/2 a fresh cut banana when you’re snacking

      7. Make healthy taste good!

      We often associate healthy with tasteless and boring. And we couldn’t be more wrong. There are so many ways to flavour healthy foods so they leave you wanting more. Think spices, peppers and garnishes. Keep a few spices around and you can make any healthy meal taste good.

      spice-up-your-food

        Flavor tips

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        • Toss in some cumin, paprika and turmeric when sautéing a couple of veggies to add flavour
        • Consider basting fish with garlic, lemon juice and hot pepper like Habanero
        • Garnish your stews with chopped cilantro
        • Amp up those vegetable soups with a touch of lemon or orange zest
        • Not adventurous enough? Try one of these yummy curries and you will be looking forward to eating healthy every day!

        8. Eat all the colours of the rainbow – Veggies

        Vegetables are good but getting a full palette of veggies of all colours is even better. Aside from vitamins, minerals and fiber veggies also give your body phytonutrients to naturally reduce those cravings for unhealthy foods. If veggies are not part of your regular diet, then make small changes slowly. Start be including a veggies in a side or salad. Or make one meal a veggie meal. Try a different veggie every day or even every other day.

        Cooking tip: Salads are the easiest way to get your veggies and cost very little prep time. Toss your veggies and try healthy salad dressing options to keep the taste without the calories. If salads are not for you, then try these delicious alternatives.

        9. Drink lots of water during your meal

        Drinking water with your meal will help with weight loss because it replaces sugary high-caloric drinks like soda or juice. Secondly, drinking a couple of glasses of water during your meals will help you from over eating. It’s an appetite suppressant. Water fills you up faster and keeps you from reaching for a second or third serving. So drink up and see the difference.

        10. Get some sleep

        Yes, you heard that right. How does sleep help you eat healthy? Actually, sleeping keeps you from eating unhealthy foods. Getting less that 7-8 hours of sleep a day can increase your sugar cravings. You’ll snack more and snack unhealthy. Sleep deprivation also slows down your body’s metabolism and causes you to burn less energy and store more fat. Sleeping is a healthy habit. Never feel guilty and get that much needed sleep for good health!

        sleep-is-good

          Conclusion

          The main takeaway here is that there are many ways in which you can tweak your habits to start eating healthy. Start slow and change one thing at a time. You won’t see changes overnight but keep it up and you will start to notice that these healthy habits lead to a healthier body and a happier you.

          Featured photo credit: pixabay via pixabay.com

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          Last Updated on January 17, 2019

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

          In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

          Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

          Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

          Why Is It Hard to Live A Peaceful And Happy Life?

          Our Habitat Has Become Too Technological

          The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

          There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

          How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

          According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

          Too Many People Don’t Want to Unplug

          Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

          The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

          Listen carefully:

          We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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          The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

          Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

          8 Mindfulness Exercises to Start Practicing

          There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

          Are you ready for it? Let’s go!

          1. Pray Daily

          You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

          When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

          Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

          Pray. You won’t regret it.[5]

          2. Pay Attention to Your Inner Thoughts

          A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

          By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

          Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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          If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

          This article can guide you to beat negative thoughts:

          How to Stop Automatic Negative Thoughts When You’re Overwhelmed

          3. Smile Often

          Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

          Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

          Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

          The moment that you smile unconsciously, you then know that you are truly happy.

          4. Organize Your Working Desk

          A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

          When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

          Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

          Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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          5. Celebrate Your Friend’s Victories

          I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

          Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

          What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

          6. Listen to Your Spouse/Partner

          God put someone in your life for a reason. You might as well listen to him or her.

          I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

          I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

          7. Give Yourself a Break from Technology

          You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

          How do you do that? This is my formula:

          First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

          If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

          If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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          If you score more than 35, you need to take action immediately.

          Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

          8. Go Exercise

          Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

          The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

          You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

          12 Benefits of Regular Exercise You Should Know

          The Bottom Line

          It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

          It is possible to live a happy and peaceful life. It only depends on you.

          Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

          More Resources About Mindfulness

          Featured photo credit: Lesly Juarez via unsplash.com

          Reference

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