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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 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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