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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 September 16, 2019

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                1. Break Your Work into Little Steps

                Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                • (1) Research
                • (2) Deciding the topic
                • (3) Creating the outline
                • (4) Drafting the content
                • (5) Writing Chapters #1 to #10,
                • (6) Revision
                • (7) etc.

                Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                2. Change Your Environment

                Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                3. Create a Detailed Timeline with Specific Deadlines

                Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                4. Eliminate Your Procrastination Pit-Stops

                If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                5. Hang out with People Who Inspire You to Take Action

                I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                6. Get a Buddy

                Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                7. Tell Others About Your Goals

                This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                8. Seek out Someone Who Has Already Achieved the Outcome

                What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                9. Re-Clarify Your Goals

                If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                10. Stop Over-Complicating Things

                Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                11. Get a Grip and Just Do It

                At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                Reality check:

                I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                More About Procrastination

                Featured photo credit: Malvestida Magazine via unsplash.com

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