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10 Necessary Items For A Healthy Shopping List

10 Necessary Items For A Healthy Shopping List

There is just so much conflicting advice about what’s healthy and what’s not these days. What should actually be on a healthy shopping list?

1. Choose Water in Glass Bottles

water

    If you buy bottled water, choose water in glass bottles. Unlike plastic, no chemicals leak out of glass, so the quality of the water put into the bottle is preserved.

    The compound BPA was shown to be leaking into water from plastic bottles. It has been linked to a variety or serious health problems. Although this chemical has been phased out of a lot of bottles, other unpleasant compounds are still present in plastic that find their way into the water. How long is it going to be before other chemicals are also linked to health problems? Perhaps it’s a good idea to avoid plastic bottles altogether.

    2. Choose Organic Produce

    fruit and veg

      Produce that is not grown organically may be covered in chemical pesticides. Pesticides are designed to kill things, so it’s unlikely they are going to do the human body any good! Additionally, chemical fertilizers have been added to encourage growth. Again, these are completely unnatural chemicals that your body has difficulty coping with. This type of produce isn’t really compatible with a healthy shopping list.

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      Organic food contains far fewer, if any, pesticides. The other huge benefit is that organic food has much higher levels of vitamins, minerals and antioxidants. These smaller nutrients are important to keep your body healthy and protect you against cancer.

      3. Choose Food That Creates a Rainbow of Colors

      One of the keys to eating a healthy diet is to get a wide variety of smaller nutrients.

      Natural food gets its colour from the nutrients it contains. So, if you look into your shopping basket and see an array of natural color, you can be fairly certain that you have a good variety.

      4. Choose Fruit With a Lower Sugar Content

      fruit

        Regardless of where sugar comes from, too much of it isn’t good for you. It is a major factor that contributes to weight gain.

        However, there are loads of benefits to eating fruit, and you can reap those benefits by choosing fruit with a lower sugar content. These include berries, raspberries, and strawberries. Berries are also particularly high in healthy antioxidants.

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        5. Choose Dark Green Vegetables

        green veg

          Dark green, leafy vegetables and salad leaves are densely packed with vitamins, minerals and antioxidants.

          A mixed salad that includes things like spinach is going give you loads of nutrients that will maintain your health. The paler the vegetable, e.g., iceberg lettuce, the less quality nutrition there is.

          6. Choose Genuine Free Range Eggs

          When a chicken is allowed to forage for its own food, it ends up eating a natural diet for a chicken – vegetation, worms and insects. A naturally-fed chicken will produce fabulous quality eggs which are rich in nutrients and natural fats. The yolk will be a deep orange.

          Unfortunately, most commercial eggs come from chickens that fed on grain, a by-product of corn. This isn’t a natural diet for a chicken, and as a result the eggs aren’t quite up to scratch. You can tell this by the pale yellow colour of the yolk.

          Chose free range eggs and check their quality by the color of their yolks.

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          7. Choose Grass-Fed Meat

          meat

            A cow’s natural diet is grass, not grain. Most farmed animals are fed grain to fatten them quickly. This isn’t a natural diet for a cow, so the meat of this cow won’t be as high-quality as that of a naturally-fed cow would be.

            Exclusively grass-fed animals have a lower fat content in their bodies. Also, the fat that is present is quite rich in healthy fats that are good for the people eating them, such as omega 3. These healthy fats are not nearly as plentiful in grain-fed animals.

            8. Choose Wild Fish

            Farmed fish suffer from effects similar to those of farmed land animals. They don’t tend to be fed on their natural diet, and they can’t swim as much as they would in the wild. For these reasons, farmed fish have more fat and less protein in their bodies.

            Wild fish eat a natural diet. Consequently, the protein and fats in their body are in perfect proportion.

            9. Choose Good Sources of Omega 3 Fats

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            oil

              Omega 3 fats are extremely important for health. They play a role in keeping your heart healthy, your joints supple, and your immune system working well. Deficiency leads to a wide variety of health problems, ranging from dry skin to obesity. Yes, a lack of (the right) fat, can make you fat!

              It’s thought that the most common deficiency in Western countries is omega 3. A really good source is wild oily fish like mackerel, sardines, and herring. Salmon and tuna are good sources as well. Grass-fed meat and quality eggs can also supplement one’s supply of omega 3. Additionally, flax seeds and chia seeds provide vegan options for omega 3.

              10. Don’t Choose Refined and Processed Foods

              butter

                The refining process removes many, if not all, of the health benefits of natural foods. For example, refined white flour has lost most of its fiber, protein, vitamins, and minerals.

                Man-made and processed foods have few (if any) health benefits, regardless of what clever marketing might want you to believe. A prime example is margarine, which was created in a French chemist’s laboratory. The French emperor at the time wanted a cheap substitute to butter, which was needed to feed the army in addition to poorer people. Margarine was the answer.

                You’ll make massive leaps with your health by avoiding food that is no longer what it started out as, or is the creation of a chemist.

                Featured photo credit: Berry, Brie & Almond Salad/Amazing Almonds via flickr.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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