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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.

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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.

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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.

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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!

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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

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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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