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7 Ways to Eat Healthier Without Changing Your Habits

7 Ways to Eat Healthier Without Changing Your Habits

Unless you spent the last few years outside of our solar system, you must have realized how our Western diet is causing an epidemic of obesity, along with other negative impacts on our health.

We all know we should exercise and eat healthy foods, but with today’s busy schedules, many people find it incredibly hard to take proper care of their diet. Too often, we end up with take-away fast food or random snacks from the vending machine.

Even if you can’t change your eating habits completely, you can make a few smart choices to get you started in moving towards eating better and more nutritious food.
We have listed seven easy decisions that you can make without committing to changing your eating habits; seven decisions that have a positive impact on your health, and overall well-being:

1. Replace juice from concentrate by fresh juice

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fresh juice

    If you buy juice from the grocery store, look in the fridges for the juice that is not made from concentrate. You will give yourself more vitamins and nutrients, and thus more energy by making this choice. Keep in mind that fresh juice lasts between 3 days (when containing berries) to a maximum 1 week (fresh orange juice) in your fridge.

    2. Ditch the sugary breakfast

    sugary breakfast

      When buying your breakfast cereal, turn the package around and quickly check the ingredients. If sugar, high-fructose corn syrup or a similar sweetener are among the first ingredients, don’t buy it. Try a cereal with more grains and less sugar instead.
      If you usually buy pre-packaged oatmeal, note that these contain lots of sugar and artificial flavoring as well. Buy regular oats, and add your own honey, cinnamon, raisins, nuts, etc. to it.

      3. Bring your own snacks to the office

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      nuts and dates

        Make sure you have something to snack on in your office, so that you can avoid expensive and unhealthy snacks from the vending machine. When shopping at the grocery store, simply get yourself some healthy items, and then store them in your office for whenever you need it. Fruits, nuts, dried fruits and baby carrots make great and energizing snacks to take to work.

        4. Bring your own lunch

        make own sandwitches

          Cook a little bit extra at dinner and take the leftovers to work for lunch. If you can’t heat food at your workplace, try to bring your own salad instead. Preparing a salad for the next day at home does not take more than 5 minutes: just toss some lettuce, raw veggies and a few toppings such as eggs, cheese, meat, or fish into a container. Don’t chop your tomato as it will make the lettuce soggy, and if you want to use dressing, take it in a separate little container.

          5. Make a batch of soup

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          a batch of soup

            A cup of soup before your meals tastes great, especially in the cold winter months. It also helps to fill you up before you reach out for the more caloric-rich foods on your dinner plate, and gives you an extra serving of vegetables.

            Soup lasts about a week when stored in a cool place (basement or fridge), and you can also freeze a few servings of your favorite soup.

            6. Check the labels of products

            200464106-001

              At the grocery store, make it a habit to turn your favourite products around so you can quickly look at the labels to check the ingredients. Use your common sense – if it contains ingredients that your great-grandmother wouldn’t recognize as food, then don’t put it in your mouth. Try to find a different option to replace your Frankenstein-food of preference.

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              7. Leave out the meat

              cut out meat

                A few times a week, skip the meat portion from your dinner plate and get an extra serving of vegetables instead. You will learn to appreciate different types of vegetables and ease your palate into recipes that contain more veggies and less meat. This tip will not only make your body happy, but also our planet, as the carbon footprint associated with eating meat is very large.

                Which easy and healthy choices do you make in your daily life? Have these helped you with easing into a better and healthier diet?

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                Eva Lantsoght

                Eva is a university professor and a professional structural engineer. She writes about achieving excellence and success in life on Lifehack.

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                Last Updated on January 3, 2020

                The 10 Essential Habits of Positive People

                The 10 Essential Habits of Positive People

                Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                1. Positive people don’t confuse quitting with letting go.

                Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                 I will grant myself the ability to trust the healthy people in my life … 

                To set limits with, or let go of, the negative ones … 

                And to have the wisdom to know the DIFFERENCE!

                 2.  Positive people don’t just have a good day – they make a good day.

                Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                3. For the positive person, the past stays in the past.

                Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                4. Show me a positive person and I can show you a grateful person.

                The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                6. Positive people do not let their fears interfere with their lives!

                Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                7. Positive people smile a lot!

                When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                8. People who are positive are great communicators.

                They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                Featured photo credit: Janaína Castelo Branco via flickr.com

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