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The 5 Must-Have Tools to Eat Healthier

The 5 Must-Have Tools to Eat Healthier

Every year, a new fad claims to give people perfect health … only to be on the outs again the next year. If you’ve tried one of these fad diets, you know they never really work. The only way to truly be healthy is to have a healthy lifestyle, which includes following a healthy, well-balanced diet.
It might seem like there are no real shortcuts to eating better, but there are tools that can make it a whole lot easier.
Here are five must-have tools that can help you start eating healthier today.

1. PlateJoy

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    If you want to eat better but don’t know where to start (or just don’t have the time to plan ahead), this personalized meal planning service does all the work for you, sending custom recipes tailored to your goals and time-saving shopping lists that make trips to the store a breeze. First, take the lifestyle quiz to add your tastes, fitness or weight loss goals, and time constraints. Then, get personalized recipes that are designed to fit your schedule and to minimize food waste, by using ingredients across multiple recipes. There are meal plans for every preference, including paleo, vegetarian, gluten-free, low carb, clean eating, no red meat, food allergies, pre-diabetes, and much more, as well as nutritional info that can be synced to your fitness tracker.

    2. Rise

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      This app pairs you with a nutrition coach, so you can learn how to change your dietary habits in order to become healthier. Take simple photos of your daily meals and exercises, and then share them with your coach. He or she will pinpoint problem areas in your diet, and work with you daily to help you get healthy. You will see results from a weight loss program that lasts and is tailored specifically to you.

      3. Lifesum

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      lifesum

        This app is a combination of technology and applied psychology, and uses personal preferences to help you have a healthier and happier life, by setting short-term, achievable goals on tracking your progress. This Stockholm-based health startup provides a platform that allows you to track your caloric intake and exercise schedule, as well as set weight loss goals and help keep you on track to better health through better eating habits. More than 14 million Android and iOS users have downloaded this tool to date and it has resulted in millions of success stories.

        4. Fooducate

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        fooducate

          This is your diet toolbox, and it helps you to track your progress and get more motivated to become even healthier. It actually goes beyond calories to really get down to what is going to help you to have a healthier diet. Scan barcodes to see the nutritional information of food products, learn about choosing healthier alternatives, and much more. Personalize it with your age, gender, weight, height, activity level, etc. Enter how much weight you want to lose and how quickly, find out how to reach your dietary goals, and even learn how to avoid MSG, GMO’s, HFC’s, etc. Fooducate also tracks your activity, sleep and mood.

          5. Lose It!

          lose-it

            This app was created with one thing in mind: to help others lose weight and keep it off, in a way that is healthy. No, there are no pills to take, and no crazy fad diets to follow. This is a program that is easy to use, and helps you to stay within your daily calorie limit. You can achieve actual weight loss without using any crazy gimmicks, and you don’t have to worry about a restrictive diet that is next to impossible to stick with. This app is the industry-leading digital health and fitness platform, centered around calorie tracking and community support.

            Featured photo credit: Brooke Lark via unsplash.com

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            Jane Hurst

            Writer, editor

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            Last Updated on August 13, 2020

            12 Benefits of Meditation That Improve Your Body And Mind

            12 Benefits of Meditation That Improve Your Body And Mind

            As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

            1. Why can’t I enjoy the benefits of meditation continuously?

            I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

            Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

            Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

            2. What is the purpose of meditation?

            The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

            It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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            Meditation as a Fixer and Benefactor

            In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

            You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

            This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

            The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

            Less Physical, More Psychological

            Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

            This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

            The First Benefit of Meditation

            The first benefit of meditation is twofold:

            1. Improving inward attention (sharpening the mind)
            2. Relaxation of the body

            Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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            Sit still and pay attention to your exhalation.

            That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

            When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

            When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

            Keeping the First Benefit Effective and Ongoing

            Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

            This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

            Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

            Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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            This benefit takes you to the second one.

            The Second Benefit of Meditation

            While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

            1. Energy (physical and mental strength)
            2. Observance
            3. Peacefulness (stillness, and space of mind for deeper observation)
            4. Patience

            Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

            You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

            This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

            1. Energy

            Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

            2. Observance

            The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

            3. Peacefulness

            Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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            4. Patience

            The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

            The Ultimate Benefits of Meditation

            Patience is a key quality when it comes to the ultimate benefits of meditation.

            Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

            The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

            • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
            • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
            • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
            • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
            • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
            • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

            These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

            Final Thoughts

            Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

            Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

            Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

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            Featured photo credit: Mor Shani via unsplash.com

            Reference

            [1] Medline Plus: Changes in the newborn at birth

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