Advertising
Advertising

12 Eating Habits of the Highly Successful and Fit

12 Eating Habits of the Highly Successful and Fit

Staying fit and healthy today is a difficult task, especially when you are busy all the time. Professionals, especially working parents, rarely have the time to experiment and find the diet that suits them best. If you are strapped for time, take a look at these 12 hacks that will keep you fit and healthy, boosting your metabolism and your cognitive abilities in the process.

Remember: these are not your run-of-the-mill tips and tricks. They combine Ayurvedic best practices and data gleaned from years of researching so-called “Blue Zones,” areas in the world where people have the highest life expectancy, such as Sardinia, Japan, and Costa Rica. So, if you want to know how to stay healthy and live to be a centenarian, read on!

1. Limit your sugar intake.

Cut down on sugar starting tomorrow! If you are accustomed to refined white sugar and really can’t go without it, try replacing it with stevia. Don’t give up on desserts. That is not the point. The point is to get your body weaned off sweeteners that result in diabetes and a myriad of other health issues. Start by taking your coffee or tea without sugar, and avoid sugar-rich drinks.

Advertising

2. Get your food from plants.

Stock up on apples, carrots, peaches, bananas—basically, all fruit and vegetables you can get your hands on. Aim to have plants make up 80 to 90 % of your daily diet. This can be tricky, but if you substitute all your unhealthy snacks with a piece of carrot or a stick of fruit, you’ll be halfway there. Top that with a rich salad instead of a steak during lunchtime, and you’re there!

3. Eat fish once a day.

Sardines and anchovies should be on your to-eat list every day. They are rich in omega 3 fatty acids, but low in mercury and other poisonous chemicals. The best way to introduce them into your diet is through salads; next time you’re making a tuna salad, don’t. Make it a sardine, anchovies, or cod salad instead.

4. Limit meat to twice a week.

Fit people avoid meat, and you should follow suit. Limit your meat to 10–15 ounces a month, so a piece of chicken breast twice a week will be quite enough. Evolutionary, humans ate meat when they were lucky to catch some game, which was not all that frequent. Also, make chicken, pork, or lamb your meat of choice. All the better if the meat is free-range, which means that you’ll avoid ingesting additives and chemicals associated with mass-produced meats.

Advertising

5. Cut down on eggs and dairy.

The human body is bad at processing cow milk, and a lot of people are actually slightly lactose intolerant without even knowing it. Also, cow milk is full of sugar and fats. You can get your daily dose of calcium from certain vegetables, such as kale, broccoli, and spinach, so substitute milk with them. Goat and sheep products, on the other hand, are beneficial to your health, so try to work them into your diet. Limit eggs to three to four a week. If you need them in baked dishes, substitute them with mashed potatoes, bananas, or applesauce.

6. Sit down and eat.

Eating on the go is bad for your digestion. Snacking is OK, but gobbling up a full meal from a container while on the go is definitely not healthy. Sit down and concentrate on your food. Turn off the TV, put away your smartphone and just enjoy the food. You will end up eating less, but feeling fuller and more satisfied with your meal.

7. Schedule your main meals at the same time every day.

Small, healthy snacks throughout the day will keep you energized and on the ready, and you should indulge in them readily. However, when the time comes for a proper, hardy meal, make sure to take it at a roughly the same time every day. This will help you control cravings and train your metabolism to kick into the fifth gear at the right time.

Advertising

8. Drink water at the right time.

If you want to limit how much you eat in a single sitting, make sure to drink two glasses of water around 10 minutes before your meal. Also, sip water between bites to soften the food and make it easier on your stomach to process it. However, once you’re done with your meal, refrain from drinking anything for 20 minutes. Give your stomach time to break down the food before flooding it with water that will weaken those digestive juices.

9. Stop before you’re full.

Always leave the table wanting a bite more! Eat until you’re about 85–90 % full, and then put your utensils down and don’t buckle! This is important because it will do wonders for your digestion. Also, it will make you more appreciative of food in general. A good rule of thumb is to stop after a particularly satisfying mouthful. Pack up the leftovers and put them in the fridge; there is no point in wasting food.

10. Make red wine your alcohol of choice.

One would think that alcohol is a no-no for people trying to stay fit and healthy. It turns out that you would be wrong. One to three glasses of red wine per day will help your body absorb those plant-based antioxidants that you are ingesting on a daily basis and reduce stress. Also, red wine is good for your blood and metabolism in general, so we can confidently recommend you treat yourself to a glass a day!

Advertising

11. Eat nuts on a daily basis.

Nuts reduce the levels of the so-called “bad cholesterol” by nearly 20%! Studies show that people who eat two handfuls of nuts a day have a significantly lower mortality rate than people who avoid eating nuts. Also, nuts are proven to boost your cognitive abilities, keeping you mentally sharp and intellectually fit. An easy way to incorporate nuts into your daily diet is to add them to your breakfast cereal mix or to snack on them during the day.

12. Remember, coffee is great for mental health.

If your goal is to stay both physically and mentally fit, make sure you’re drinking two cups of coffee a day. Coffee is linked to lower instances of Parkinson’s disease and dementia. If you do not like coffee, substitute it with a strong blend of tea that is rich in caffeine.

Featured photo credit: http://morguefile.com/archive via morguefile.com

More by this author

12 Eating Habits of the Highly Successful and Fit

Trending in Fitness

1 How Adding Flow Yoga to Your Workout Routine Boosts Your Gains 2 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 3 Why Am I Not Losing Weight? 7 Reasons Revealed 4 8 Best Cardio Workouts for Efficient Weight Loss 5 15 Fitness Goals That Will Help You Live a Healthier Life This Year

Read Next

Advertising
Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

Read Next