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10 Amazing Tips On How To Eat Healthy

10 Amazing Tips On How To Eat Healthy

Learning how to eat healthy is something many people are interested in but also something that all of us have been frustrated with at some point in our lives. I’m sure you’ve wanted to throw your hands up at some point, and who could blame you? With all the advice out there surrounding dieting and learning how to eat healthy, it’s inevitable that we end up confused at some point or ready to give up. However, when it comes to eating healthy, sometimes we need to take a step back from the diet books, trends, and just keep some basic principles in mind. We also need to remember why eating healthy is important in the first place.

Why Healthy Eating is Important

A healthy diet filled with real food can mean better blood sugar levels, a longer life, better focus, less risk for disease, a healthier heart, better digestion, and a naturally healthy weight that we don’t always have to feel the need to manage. However, the term healthy eating means many different things to just about everyone and not one set meal plan will work for every single individual out there.

I’m a nutritionist who has experimented with a variety of diets, studied nutrition for over 10 years, and worked with clients from across the country. Here are 10 Amazing Tips on How to Eat Healthy that I advise to everyone I know and practice myself on a daily basis:

1. Always Start With Fresh Food

Fresh foods and produce should be a part of every single meal you eat. Going all day and subsisting on diet bars, shakes, fast food, and caffeine will set you up for nutritional deficiencies and leave you unsatisfied.  Select one, two, three or more produce items to add to each meal you eat, and remember that vegetables, greens, and fruits contain vitamins and minerals that other foods don’t offer. They also help hydrate us and satisfy us despite that they’re low in calories.

Experiment with different produce options at each meal to see which ones you enjoy the most, and don’t be afraid to try new things!

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2. Listen to Your Hunger

This may sound obvious, but most people miss this key part of the puzzle. If you’re hungry, eat. If not, don’t eat. While you should not go over 5 hours during the day without eating when you have a busy schedule, if you’re not hungry when you first wake up, wait until your body tells you it’s ready to eat. Have lunch at the time your body tells you it needs some mid-day fuel. Come dinnertime, don’t feel as though you need a huge meal to unwind after a long day or feel as though you need to restrict portions if you’re a little hungrier than others some nights.

Fill your plates with fresh foods and listen to your body’s hunger signals. This is one of the most important parts of maintaining a healthy mindset around food, relationship with your body, and a healthy metabolism for life.

3. View Food as More Than Calories

There are plenty of low-calorie diet items you can buy at the store these days, but packaged diet foods are not the key to living and eating healthy. Yes, calories do matter and just because quality calories are better than processed calories, it doesn’t mean you can overeat and stuff yourself. However, food is more than calories, and it’s ten times better to eat 200 calories from fresh foods and clean sources of protein than it is to eat a 100 calorie snack pack for lunch.

Give your body real food and learn to view food as more than calories. If you’re listening to your hunger signals, everything else will eventually take care of itself.

4. Remember the Importance of Blood Sugar

Your blood sugar can make or break your health. Refined carbohydrates like refined grains and all added sugars can spike blood sugar levels and lead to health issues like Type 2 diabetes or weight gain. When you eat each meal, keep your blood sugar in mind. Insulin spikes when we eat, and to keep insulin working properly, we need a balanced intake of lean protein, fiber, and some healthy fats. Think veggies, greens, lean protein, and moderate intake of fruits and healthy fats. If you tolerate grains, always go for whole grains like oats or quinoa for optimal blood sugar levels since they digest more slowly than processed carbs like bread or cereal.

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Here are 10 powerful foods that are great for blood sugar levels.

5. Skip Sugar

Many people believe that sugar is harmless, however, I’m not one of those people. Refined sugar—and even many natural, added sugars—usually lead to overeating as well as blood sugar issues. They also age the skin and trigger overeating or more sugar cravings. This doesn’t mean you can’t enjoy your birthday cake or dessert on Thanksgiving, it just means that sugar in most all forms should not be a part of your healthy eating routine.

Throw out the packaged foods with added sugar and learn to read labels. There are over 57 hidden names for sugar that can appear on a label, so once again, fresh food is always the best choice when planning your meals. Natural sugars from fruit are fine in moderation, and if you need some sweetener for your coffee or desserts, try liquid stevia which is more natural than artificial sweeteners and free of calories.

6. Remember Fat is Not the Enemy

Dietary fat is something that most of us have been confused about. I’ve eaten a low-fat diet and a high-fat diet and neither felt so great in my body, however, I know many people that thrive on both styles of eating. No matter what way works for you, we need to remember that fat is not the enemy. Fat can satiate the body, keep the hair and skin healthy, and it also boosts mood and energy when we eat it in the proper amounts for our body. We don’t need to eat a stick of butter a day or tons of coconut oil to get enough fat, but we do need some sources of fat in our diets to thrive.

Focus on adding a little fat to each meal and see how you feel. Many healthy foods like wild salmon, avocado and eggs have fats as do sources such as flax, chia, hemp and a variety of nuts and seeds. My personal favorite sources of healthy fats are raw coconut butter, ground flax, and the occasional local egg. See which ones work for you, and don’t fear fat—it can be your friend!

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7. Keep it Simple

One thing that really helps most people I work with as well as me personally is to keep things simple. There’s no need to eat a different meal every single night or feel the need to spend an hour preparing it. Keep your meals simple and stick to the lean protein, fresh produce (veggies, greens, and fruit), and healthy fats at each meal. Experiment with whole grains and legumes as well which can be healthy options if your body tolerates them. Rotate your favorite meals through the week, and take advantage of kitchen appliances like a blender and slow cooker for quick meals and easy meal prep each day.

Remember, real food can be simple and quick to prepare. Don’t overcomplicate things!

8. Eat Mostly From Your Fridge

A pantry can be your best friend for storing canned items and some others like whole grains or herbs and spices, however, most people eat out of their pantry and their fridge is always bare. Your fridge should be what you eat from the most, but this doesn’t mean you should fill the fridge with processed foods or fill the freezer with frozen pizza.

Focus on filling the fridge with fresh foods, not reaching in the pantry when you’re ready to eat each meal. Skip the cereal, bars, and processed options which all usually have added sodium, processed fats, and added sugar. Ready-made foods are not as nutritionally dense as fresh foods are, so attempt to quit reaching for them every time you’re hungry. When it comes to condiments, they can be fine to add to fresh meals to make things more interesting. Just be mindful of the sodium, fat and sugar content in each one you buy. Some good options include mustard, hot sauce, no salt seasonings, and apple cider vinegar.

9. Purge the Pantry

Speaking of the pantry, do a little pantry purge. Make it a goal to only have whole foods in your pantry such as canned tomatoes, beans, lentils, whole grains, herbs and spices, and maybe some jars of nut butter (refrigerate after opening). Get rid of the chips, canned soups and sugary cereals, and donate those or throw them out. You’ll feel so much better without them in your life! Remember that processed foods are not the key to eating healthy. While they’re fine on occasion, they aren’t the solution to long-term health.

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10. Remember that One Size Doesn’t Fit All

One of the best pieces of advice I can give to anyone is to remember that one size doesn’t fit all when it comes to health and what diets work best. All of us would benefit by eating less processed foods, eating as many plants as possible, eating a variety of nutrients at each meal, and being mindful of where we get our protein. However, after that, we need to remember that what works wonderfully for our parents, significant other, or best friend may not work for us. Just because someone you know thrives on one style of eating doesn’t mean that you will.

At the end of the day, our individual hormones, current health issues, our activity levels, gut health, sleep habits, and stress levels all affect our health just as much as food. Many of us will need more of certain foods while others will need to eat completely different diets. One size doesn’t fit all in the jeans department or the food department. Keep that in mind, choose real food, and do the best you can.

For more tips on how to eat healthy, here are 20 foods you can fill your fridge up to help you get started, and here are some tips for eating healthy on a budget.

Featured photo credit: Tella Chen/Flickr via flic.kr

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Last Updated on October 13, 2020

How to Spot a Burnout And Overcome It Fast

How to Spot a Burnout And Overcome It Fast

Burnout at work is an issue that most people who suffer from it, suffer unknowingly.

Have you ever felt that you can’t start an assignment, have an immense urge to Netflix binge, or couldn’t get yourself to wake up on time even though you have a lot on your plate? The cause for these might be burnout.

According to Deloitte’s report, “many companies may not be doing enough to minimize burnout.” This is to say that the responsibility is not only on the employee. According to that report, nearly 70 percent of professionals feel their employers are not doing enough to prevent or alleviate burnout within their organization, and they definitely should.[1]

Too many companies don’t invest enough in creating a positive environment. One out of five (21%) said that their company does not offer any programs or initiatives to prevent or alleviate burnout. It is the culture, not the fancy well-being programs that would probably do the best work.

This is a significant problem for individuals and companies, and it’s also an issue on a macro level. A Stanford University research found that more than 120,000 deaths per year, and approximately 5%–8% of annual healthcare costs, are associated with the way U.S. companies manage their workforces.[2]

It is both the employee and the employer’s responsibility—and the latter can certainly take more responsibility.

In this article, I’ll guide you on how to know if you suffer from burnout and, more importantly, what you can do about it.

Who Are Prone to Burning Out?

For starters, it is a good thing to know that you’re in good company. According to a Gallup poll, 23% (of 7,500 surveyed) expressed burnout more often than not. Additionally, 44% felt it sometimes. Nearly 50% of social entrepreneurs who attended the World Economic Forum’s Annual Meeting in 2018 reported having struggled with burnout and depression at some point.[3]

According to Statista (2017), 13% of adults reported having problems unwinding in the evenings and weekends. According to a Deloitte survey (consisting of 1,000 full-time U.S. employees), 77% of respondents said that they have experienced employee burnout at their current job.[4]

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Burnout is not only an issue of the spoiled first-world. Rather, it is a serious matter that must be taken care of appropriately. It affects so many people, and its impacts are just too significant to be ignored.

Some occupations are more prone to burnout, such as people who deeply care about their jobs more than others. According to the Harvard Business Review, “Passion-driven and caregiving roles such as doctors and nurses are some of the most susceptible to burnout.”

The consequences can have life or death ramifications as “suicide rates among caregivers are dramatically higher than that of the general public—40% higher for men and 130% higher for women”. It is also the case for teachers, non-profit workers, and leaders of all kinds.[5]

Deloitte’s survey also found that 91% say that they have an unmanageable amount of stress or frustration. Heck, 83% even say that it can negatively impact their relationships. Millennials are slightly more impacted by burnout (84% of Gen Y vs. 77% in other generations).

What Is Burnout Syndrome?

So, what is it, exactly? Burnout was officially included in the International Classification of Diseases (ICD-11) and is an occupational phenomenon.

According to the World Health Organization, burnout includes three dimensions:[6]

  1. Feelings of energy depletion or exhaustion;
  2. Increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job;
  3. Reduced professional efficacy.

The 5 Stages of Burnout

At this point, you must have a clue if you’re at risk of burnout. There are different methods for understanding where you are on the burnout syndrome scale, and one of the most common ones is the “five stages method.”

1. Honeymoon Phase

As you may remember If you’ve gotten married, there’s always the honeymoon phase. You’re so happy and feel almost invincible. You love your spouse and at this stage, you’re very excited about everything. It’s the same when it comes to taking on a new job or role or starting a new business.

At first, most of the time, you’re hyper-motivated. Although you might be able to notice signs of potential future burnout, in most cases, you might ignore them. You’re highly productive, super motivated, creative, and accept (and take) responsibility.

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The honeymoon phase is critical because if you plant the seeds of good mental health and coping strategies, you can stay at this phase for extended periods.

2. Onset of Stress

Let’s continue with the wedding metaphor. Now that you’re happily married for some time, you might start noticing certain issues with your spouse that you don’t like. You might have seen them before, but now they take up more space in your life.

You might be less optimistic and feel signs of stress or minor symptoms of physical or emotional fatigue at work. Your productivity reduces, and you think that your motivation is lower.

3. Chronic Stress

Let’s hope you don’t get there in your marriage, but unfortunately, some people get there. At this stage, your stress level is consistently high, and the other symptoms of stage 2 persist.

At this point, you start missing deadlines, your sleep quality is low, and you’re resentful and cynical. Your caffeine consumption might be higher, and you’re increasingly unsatisfied.

4. Burnout

This is the point where you can’t go on unless there is a significant change in your workspace environment. You have a strong desire to move to another place, and clinical intervention is sometimes required.

You feel neglected, your physical symptoms are increasing, and you get to a place where your stomach hurts daily. You might obsess over problems in your life or work and, generally speaking, you should treat yourself.

5. Habitual Burnout

This is the phase in which burnout is embedded in your life. You might experience chest pains or difficulty breathing, outbursts of anger or apathy, and physical symptoms of chronic fatigue.

The Causes of Burnout

So, now that we know how to identify our stage of burnout, we can move on to tackling its leading causes. According to the Gallup survey, the top burnout reasons are:[7]

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  1. Getting unfair treatment at work – This is not always something that you can fully control. At the same time, you should remember that even if you’re not calling the shots, it doesn’t mean that you have to accept unfair treatment. The consequences mentioned above are just not worth it in most cases.
  2. Workload – Another leading cause of stress according to dozens of interviews conducted before writing the article. According to Statista, in 2017, 39% of workers said a heavy workload was their leading cause of stress. We live in a busy work environment, and we will share some tips on how to manage that.
  3. Not knowing your role – While not something you can fully control, you can, and probably should, take action to better define it with your boss.
  4. Inadequate communication and support from your manager – Like the others above, you can’t fully control that, but as we’ll soon share, you can take action to be in better control.
  5. Time pressure – As mentioned, motivated, passionate workers are more in danger of experiencing burnout. One of the reasons is that they’re pressuring themselves to do more, sometimes at the expense of their mental health. We’ll address how to work on that as well.

How to Overcome a Burnout

After going over the stages of burnout and the leading causes of becoming burned out, it might be a good time to let you know that there is a lot you can do to fight it head-on.

However, let’s start with what you should not do. Burnout cannot be fixed by going on a vacation. It should be a long-term solution, implemented daily.

According to Clockify (2019), these are the popular ways to avoid burnout:

  1. Focus on your family life – 60% of adults said that stable family life is key to avoiding burnout. Maintaining meaningful relationships in your life is proven to reduce stress (instead of having many unmeaningful relationships).
  2. Exercising comes in second, with 58% reporting that jogging, running, or doing any exercise significantly relieves stress. Even a relatively short walk might improve your body’s resilience to stress.
  3. Seek professional advice – 55% say they would turn to a professional. There are online websites where you can speak with professionals at reduced costs.

Aside from the three most popular ways of avoiding burnout, you can also try the following:

1. Improve Time Management

Try understanding how you can use your time better and leave more time for relaxation. That’s easy to say (or write) but more challenging to implement. It would help if you started by prioritizing yourself. Understanding the connection between your values and your everyday tasks is a tremendous help. You can use proven methods to improve the relationship between your vision and goals to your daily life tasks’ lists. Check out the Horizons of Focus or V2MOM methods to get started.

2. Use the P.L.E.A.S.E. Method

The P.L.E.A.S.E. is a combination of things you should do to be at your best physically. It means Physical Illness (P.L.) prevention, Eat healthy (E), Avoid mood-altering drugs (A), Sleep well (S), and Exercise (E).

3. Prioritize

You don’t have to say yes to everything that comes across your way at work (or in other aspects of life). You’d be surprised how easy it can become once you start saying no. Some might even describe it as exhilarating.

4. Let Your Brain rest

Culturally, most of us are already wired to think that hard work is essential, and while that’s true in most cases, we sometimes forget that our brain needs to rest for it to recharge. Seven hours of sleep are essential (depending on your age). Meditation might be helpful, too.

5. Pay Attention to Positive Events

According to Therapistaid.com, we tend to focus on the bad things in our lives. However, by focusing on positive things, we can change our mindset. One way to practice this daily is by writing three good things about your life every morning or evening. It’s been scientifically proven that doing so for a few months can help rewire your brain.

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6. Take Some “You” Time

A Netflix binge is not always good for you, but it might be in some cases. The better the leisure time is, the better you’ll feel in the long term. It’s usually better to read a book or start a new hobby that requires more cognitive skills than just lying on the couch. But as long as you feel good watching a movie, that might be a good start.

7. New Technologies Might Be Helpful

There are tons of self-help apps such as Fabulous, Headspace (meditation), Noom (diet and exercise), and others. They’re good to use, but you should also be careful not to run away from your problems only to watch social media for hours. It’s not real, and no one’s life is perfect (even if their Facebook or Instagram feeds might seem so). You should also be aware not to be in an “always-on” mindset.

Bottom Line

Whether you’re at the first or the fifth stage of the burnout phases, the goal of this article is to show you that there are always ways to fight it. The first thing is self-awareness—knowing that there’s a problem. The second step is to decide what to do about it.

You can also consider using Lifehack’s community. You’re more than welcome to share your burnout story on our Facebook page.

Bonus: Rebound from Burnout in 8 Hours

Watch what you can do to rebound from burnout quickly in this episode of The Lifehack Show:

https://youtu.be/MNnyqQWK_zg

Featured photo credit: Lechon Kirb via unsplash.com

Reference

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