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10 Foods You Need to Include in Your Diet This Year

10 Foods You Need to Include in Your Diet This Year

Have you pledged to finally adopt a better diet this year? If so, you’re not alone. Millions of people say they want to eat healthier as part of their New Year’s resolution.

Sadly, a full 88% have likely already given up.

Would you like to finally stick with your diet this year? First, start thinking less in terms of “diet,” and more “healthy lifestyle change.” Second, eat more of the following foods:

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1. Spinach

Popeye was one smart dude. Spinach is one of the healthiest foods on the planet. It’s loaded with nutrients like Vitamins K and A, and folate. Whip up a quick and healthy raw spinach salad by combining baby spinach leaves with a squeeze of lemon juice, olive oil, fresh garlic, and a few almonds.

2. Beets

Beets are another food you should definitely include in your diet this year. Beets are high in folate, fiber, and potassium. If you don’t like raw beets, try roasting them and mixing them with some roasted sweet potatoes to lighten their earthy flavor.

3. Avocados

Avocados are actually a fruit, and one of the healthiest foods you can eat. Avocados are high in heart-healthy monounsaturated fats. They are also a great source of fiber. Mix up a quick guacamole dip by combining avocado with lime juice, salt, onion, and minced jalapeno. Yum.

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4. Blueberries

Blueberries are a complete superfood with too many benefits to list. Blueberries help combat aging, ward off disease, lower blood pressure, protect heart and brain, and improve memory.

5. Walnuts

Walnuts contain heart-healthy fats that can lower your cholesterol levels. Eat a handful of raw walnuts every day, or sprinkle some on your salads.

6. Sweet potatoes

While regular potatoes are one of the biggest causes of weight gain, sweet potatoes are one of the best sources of beta carotene. Beta carotene can help support healthy eyes. They’re also a great source of vitamin C, potassium, and fiber. Try this healthy sweet potato chips recipe.

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7. Salmon

Salmon is loaded with muscle-building protein and contains heart-healthy Omega-3 fatty acids. Make sure you choose wild salmon over farmed, though. Farmed salmon is nasty stuff.

8. Eggs

There’s a huge misconception that eggs are bad for you. Nothing could be further from the truth. Eggs are one of the most nutrient-dense foods you can eat. They have 13 essential nutrients, and are a great source of protein and good fats.

9. Olive oil

Research shows that the Mediterranean diet, which is high in healthy fats like olive oil, can reduce your risk of cancer. Replace unhealthy foods in your diet, like margarine and vegetable oil, with olive oil. Here’s an extra bonus: olive oil has other uses beyond diet.

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10. Dark chocolate

You’ll be pleased to know that dark chocolate is actually good for you–and you should definitely include more of it in your diet this year. Dark chocolate is loaded with antioxidants and can even help lower your blood pressure. I recommend anything with 70% cocoa or higher to get the maximum benefits.

Finally, knowing what foods to eat is great, but it won’t do you any good if you don’t get into the habit of eating healthier.

Here’s how to do it: first, commit (in writing) to eating healthier and tell everyone you know. This helps hold you accountable. Next, slowly start replacing the foods in your refrigerator and cupboard with the ones above.

The key to turning your “diet” into permanent healthy eating habits is to make it as easy as possible on yourself. If you stock your kitchen with unhealthy snacks, you’re going to reach for those unhealthy snacks when you need a quick fix.

Fortunately, once healthy eating becomes a habit it’s second nature. And, it will lead to other healthy changes in your life.

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Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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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.

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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.

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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.

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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.

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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

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