“The rhythm of daily action aligned with your goals creates the momentum that separates dreamers from super-achievers.”
I love momentum.
Seriously, momentum is a beautiful thing. Momentum enables you the ability to start thinking clearly, see that your goals are reachable and it gives you a sense of purpose, power and direction.
By building momentum, you are creating a world in which you are more productive, more effective and more efficient. Momentum helps you get over the initial ‘hurdle’ of not being able to start something. Momentum helps build positive thinking and energy to help you progress towards your goals. Momentum gives you belief that you can achieve what it is that you want to achieve.Advertising
Did I say that I love momentum? And you should too!
Over the years through working on a number of projects and dealing with a wide range of people, I have learned that there are simply 3 key strategies for building momentum in life. Let’s explore.
1. Just do it
Nike has one of the best slogans ever: “Just do it”. This is THE best method for building momentum in life. Whatever it is that you want to do, whether it is starting that project that you have been putting off, perhaps it’s going to the gym to help you lose that 10 pounds, perhaps it’s writing the first paragraph of your next novel. Whatever it is, the best way to build momentum is to simply take action and just do it!
By taking action, you start to focus your time and energy on the things that matter most. It may feel uneasy at first, but the more time and energy you put into doing it the more comfortable you will start to become with it. Over time, the momentum builds and it feeds upon itself. The more you can ‘just do it’, the more and more momentum you will build, the more comfortable you will be with doing that activity or task and the more productive and effective you will be – always closer to reaching your end goal.Advertising
2. Schedule it
Perhaps you can’t do it right now. In fact, of course you can’t do it right now… you’re reading this! But what you can do is schedule some time to do that thing that you have been putting off. Even better, make it a routine.
If you have been putting off going to the gym, schedule it in now. And stick to it. If you have trouble sticking to your schedule and not having the discipline to take action, think of your longer-term goals. Why exactly do you want to go to the gym? How would your life look and feel when you lose the 10 pounds that you want to lose? If this is not enough, don’t be afraid to reward yourself. Reward yourself after each action that you take.
To build momentum, it’s also no good just making an activity a ‘once-off’.
DO IT EVERYDAY.Advertising
Yes, seriously, do it every day. One of the best ways for building momentum is to schedule 30 minutes every day where you will be dedicated to what it is that you want to achieve. Before you know it, after one week you would have been productive for 3.5 hours! It all adds up. Making it a routine will help embed it as a habit and help it become part of your life.
3. Learn about it
So, maybe you don’t want to do exactly what it is that you should be doing. No worries. What you can do to start building momentum is to learn about what it is that you should be doing.
For example, if you are struggling to get to the gym, pick up a health and fitness magazine and read up on the different exercises that you can undertake at the gym. Learn about the different programs that you can complete or the different classes that you can take part in.
Perhaps you’re struggling to write the first paragraph of your next novel. Take some time out to learn about the topic that you want to be writing about. Pick up the phone and talk to someone about it. Browse a website that describes how to write a novel. Whatever it is, you can learn something about the task which will help you build momentum.Advertising
Learning about the activity that you want to pursue creates neural pathways in your brain that helps you build the confidence and knowledge to be able to do what it is that you want to do.
Momentum IS beautiful.
If you want to achieve more in life, be more successful, be more productive, effective and efficient, then you need to consider the 3 key strategies for building momentum.
What strategies have you found useful for building momentum in your life?
Featured photo credit: A woman traceur dropping from a height at speed via Shutterstock
Last Updated on July 28, 2020
14 Low GI Foods for a Healthier Diet
Diet trends may come and go, but a low-GI diet remains one of the few that has been shown to include benefits based on science. Low GI foods provide substantial health benefits over those with a high index, and they are key to maintaining a healthy weight.
What is GI? Glycemic index (GI) is the rate at which the carbohydrate content of a food is broken down into glucose and absorbed from the gut into the blood. When you eat foods containing carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream.
The higher the GI of a food, the faster it will be broken down and cause your blood glucose (sugar) to rise. Foods with a high GI rating are digested very quickly and cause your blood sugar to spike. This is why it’s advisable to stick to low GI foods as much as possible, as the carbohydrate content of low GI foods will be digested slowly, allowing a more gradual rise in blood glucose levels.
Foods with a GI scale rating of 70 or more are considered to be high GI. Foods with a rating of 55 or below are considered low GI foods.
It’s important to note that the glycemic index of a food doesn’t factor in the quantity that you eat. For example, although watermelon has a high glycemic index, the water and fiber content of a standard serving of water means it won’t have a significant impact on your blood sugar.
Like watermelon, some high GI foods (such as baked potatoes) are high in nutrients. And some low GI foods (such as corn chips) contain high amounts of trans fats.
In most cases, however, the GI is an important means of gauging the right foods for a healthy diet.
Eating mainly low GI foods every day helps to provide your body with a slow, continuous supply of energy. The carbohydrates in low GI foods is digested slowly, so you feel satisfied for longer. This means you’ll be less likely to suffer from fluctuating sugar levels that can lead to cravings and snacking.
Let’s continue with some of the best examples of low GI foods.
Quinoa has a slightly higher GI than rice or barley, but it contains a much higher proportion of protein. If you don’t get enough protein from the rest of your diet, quinoa could help. It’s technically a seed, so it’s also high in fiber–again, more than most grains. It’s also gluten-free, which makes it excellent for those with Celiac disease or gluten intolerance.
2. Brown Rice (Steamed)
Versatile and satisfying, brown rice is one of the best low GI foods and is a staple for many dishes around the world. It’s whole rice from which only the husk (the outermost layer) is removed, so it’s a great source of fiber. In fact, brown rice has been shown to help lower cholesterol, improve digestive function, promote fullness, and may even help prevent the formation of blood clots. Just remember to always choose brown over white!
3. Corn on the Cob
Although it tastes sweet, corn on the cob is a good source of slow-burning energy (and one of the tastiest low GI foods). It’s also a good plant source of Vitamin B12, folic acid, and iron, all of which are required for the healthy production of red blood cells in the body. It’s healthiest when eaten without butter and salt!
Bananas are a superfood in many ways. They’re rich in potassium and manganese and contain a good amount of vitamin C. Their low GI rating means they’re great for replenishing your fuel stores after a workout.
They are easy to add to smoothies, cereal, or kept on your desk for a quick snack. The less ripe they are, the lower the sugar content is! As one of the best low GI foods, it’s a great addition to any daily diet.
5. Bran Cereal
Bran is famous for being one of the highest cereal sources of fiber. It’s also rich in a huge range of nutrients: calcium, folic acid, iron, magnesium, and a host of B vitamins. Although bran may not be to everyone’s tastes, it can easily be added to other cereals to boost the fiber content and lower the overall GI rating.
6. Natural Muesli
Muesli–when made with unsweetened rolled oats, nuts, dried fruit, and other sugar-free ingredients–is one of the healthiest ways to start the day. It’s also very easy to make at home with a variety of other low GI foods. Add yogurt and fresh fruit for a nourishing, energy-packed breakfast.
Apple skin is a great source of pectin, an important prebiotic that helps to feed the good bacteria in your gut. Apples are also high in polyphenols, which function as antioxidants, and contain a good amount of vitamin C. They are best eaten raw with the skin on! Apples are one of a number of fruits that have a low glycemic index. Be careful which fruits you choose, as many have a large amount of natural sugars.
Apricots provide both fiber and potassium, which make them an ideal snack for both athletes and anyone trying to keep sugar cravings at bay. They’re also a source of antioxidants and a range of minerals.
Apricots can be added to salads, cereals, or eaten as part of a healthy mix with nuts at any time of the day.
9. Kidney Beans
Kidney beans and other legumes provide a substantial serving of plant-based protein, so they can be used in lots of vegetarian dishes if you’re looking to adopt a plant-based diet. They’re also packed with fiber and a variety of minerals, vitamins, antioxidants, and other beneficial plant compounds. They are great in soups, stews, or with (whole grain) tacos.
Barley is a cereal grain that can be eaten in lots of ways. It’s an excellent source of B vitamins, including niacin, thiamin, and pyridoxine (vitamin B-6), fiber, molybdenum, manganese, and selenium. It also contains beta-glucans, a type of fiber that can support gut health and has been shown to reduce appetite and food intake.
Please note that barley does contain gluten, which makes it unsuitable for anyone who is Celiac or who follows a gluten-free diet. In this case, gluten-free alternatives might include quinoa, buckwheat, or millet.
11. Raw Nuts
Most nuts have a low GI of between 0 and 20, with cashews slightly higher at around 22. Nuts, as one of the best low GI foods, are a crucial part of the Mediterranean diet and are really the perfect snack: they’re a source of plant-based protein, high in fiber, and contain healthy fats. Add them to smoothies and salads to boost the nutritional content. Try to avoid roasted and salted nuts, as these are made with large amounts of added salt and (usually) trans fats.
Raw carrots are not only a delicious low GI vegetable, but they really do help your vision! They contain vitamin A (beta carotene) and a host of antioxidants. They’re also low-calorie and high in fiber, and they contain good amounts of vitamin K1, potassium, and antioxidants. Carrots are great for those monitoring their weight as they’ve been linked to lower cholesterol levels.
13. Greek Yogurt
Unsweetened Greek yogurt is not only low GI, but it’s an excellent source of calcium and probiotics, as well. Probiotics help to keep your gut microbiome in balance and support your overall digestive health and immune function. Greek yogurt makes a healthy breakfast, snack, dessert, or a replacement for dip. The most common probiotic strains found in yogurt are Streptococcus thermophilus (found naturally in yogurt) and Lactobacillus acidophilus (which is often added by the manufacturer). You can also look into probiotic supplements for improving your gut health.
When made the traditional way from chickpeas and tahini, hummus is a fantastic, low-GI dish. It’s a staple in many Middle Eastern countries and can be eaten with almost any savory meal. Full of fiber to maintain satiety and feed your good gut bacteria, hummus is great paired with freshly-chopped vegetables, such as carrots and celery.
If you’re looking to eat healthier or simply cut down on snacking throughout the day, eating low GI foods is a great way to get started. Choose any of the above foods for a healthy addition to your daily diet and start feeling better for longer.
More Tips on Eating Healthy
- Glycemic Load, Glycemic Index, and Insulin Index Explained
- 15 Healthy Eating Tips from a Professional Health Coach
- How to Find a Healthy Eating Plan That Actually Works for You
Featured photo credit: Alexander Mils via unsplash.com
|||^||University of Sydney: Glycemic Index|
|||^||Healthline: 10 Low-Glycemic Fruits for Diabetes|
|||^||How Stuff Works: 6 Fruits Loaded With Sugar|
|||^||The Beet: 7 Ways You’ll Feel Better After Going Plant-Based, from Energy to Mood|
|||^||Eat This, Not That: 10 Signs You Should Get Tested for Celiac Disease|
|||^||Live Strong: Ready to Adopt a Mediterranean Diet? Start With This 7-Day Meal Plan|
|||^||Balance One: Streptococcus Thermophilus: Key Health Benefits|
|||^||Balance One: Lactobacillus Acidophilus: How It Can Improve Your Health|