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Healthy Habit Changes for 2009

Healthy Habit Changes for 2009

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    Trying to make 2009 your healthiest year to date?   I’ve compiled for you what I believe to be some of the best health conscience habits you can easily adopt.

    Habit 1:  Drink more water.

    Sure, I know about all the news reports that say it’s possible to drink too much water.  Surprisingly, this same story is told just about every 4 years when news stations have no other “news” going on, and it always seems to stir up all sorts of awareness on the topic.  The truth is, in all my years of guiding individuals on proper nutrition, I have yet to run into one person who had an H2O disorder.  A well-hydrated body has a much easier time at shedding unwanted body fat and preserving lean muscle mass.  A healthy, active individual should be consuming .6 – .7 ounces of water per pound of body weight.

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    Habit 2:  Eat more fiber.

    I’ll say it again.  People do not get nearly enough fiber in their diets.  Work on trying to get anywhere from 25 – 30 grams of fiber per day into your eating plan.  Fiber provides a plethora of benefits from increasing the thermic effect (calories burned from digestion) of a meal, to trapping and evacuating excess fats.

    Habit 3:  Eat every 3 hours.

    Start splitting your larger meals up into smaller, more frequent bouts of eating.  Spreading your calories throughout the day allows for an increase in metabolism and insures that none of the nutrients you are consuming go to waste.  This can be difficult for many people who maintain busy lifestyles, which is why I suggest picking one or two days a week to do all of your cooking.  At that point, Tupperware containers become your new best friend.

    Habit 4:  Eat more fruits and vegetables.

    And eat a large variety as well.  The more colors you consume the better.  They’re packed with fat-burning fiber, vitamins, and minerals.  We all know that vegetables are gold, but when it comes to fruit, it sometimes gets a bad rep.  I often get the question “but doesn’t fruit have a lot of sugar in it?”  Again, I have yet to meet the person who has a well-balanced diet who has found that fruit was the main reason they couldn’t let go of the extra body fat.  Get over it. If you’re obese fruit isn’t the culprit.  Take a long look at everything else you’re eating, and I’m positive you’ll find something a little more worthy to drop. 

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    Habit 5:  Drink less alcohol.

    If you want a drug that will help you gain body fat as well as decrease your lean body mass, then you’ve found the right prescription.  This is true only when it’s consumed in excess, of course.  Don’t get me wrong, I love me some beer, and there are studies showing plenty of benefits from its consumption at moderate dosages.  But let’s not get carried away now.  If you tend to go overboard, and you know who you are, maybe it’s time to start keeping track of just how much you’re putting back.

    Habit 6:  Choose organic and local foods when possible.

    There is no doubt in my mind that we will start to see more and more studies come out showing the adverse effects of consuming over-processed food.  It’s only a matter of time.  Digestion is a delicate process, a process our bodies have spent hundreds of thousands of years perfecting.  In just the past few decades we have started introducing extra hormones, antibiotics, and other impurities into our foods.  Our bodies have filters that take care of these things, but let’s not put them to the test.

    Habit 7:  Reduce the amount of sugars consumed.

    At this point it should be a no brainer.  If anything good has come from the hundreds of diet books written this past decade, it’s the awareness that controlling your blood sugar is crucial to achieving optimal health.  The sweets do not have to be eliminated from your diet completely, but you should have them well under control. 

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    Habit 8:  Stop going to the super market hungry.

    Real simple.  If you’re hungry, you’ll buy what you want, not what you need.  Our bodies are still hard-wired for survival.  Unfortunately when you stroll down the aisle at your local food supply your brain will target just about anything in your field of vision and deem it an acceptable choice of nourishment, regardless of its nutritional value. 

    Habit 9:  Take regular stand up breaks at work.

    Do it for your posture, do it for circulation, and do it for your own sanity.  Our bodies were not designed to be in a seated position all day long.  You could prevent much of life’s chronic pains if you would just take a moment to stand up and stretch your legs every 30 or 40 minutes.  Set a timer on your desktop if you have to; just get it done.

    Habit 10:  Start using the stairs instead of the elevator.

    Even park farther away from your destination so you have to walk a few extra steps in the day.  Adding a tiny bit of extra footwork can add up at the end of the year.  I know it’s not exciting or drastic, but the difference can be a few extra pounds that you don’t need hanging around your waist.

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    Habit 11:  Balance your physical and sedentary activities.

    I’m talking about what you do with your free time.  Have you ever spent a couple of hours on the weekend watching TV, playing video games, or browsing the internet looking at cat pictures?  Try to create some balance by doing an equal amount of leisure activities on your feet.  Take a walk, shoot some hoops, and maybe take up a new physically active hobby.  Who knows, you might find something new you really like.

    Habit 12:  Keep a health journal.

    One of the most powerful ways to be successful with your health is to write it all down.  Keep track of your workouts and your nutrition.  It can be very hard to figure out where you’re going if you don’t remember where you’ve been.  You’ll be giving yourself a point of reference so you can truly see if any of the changes you make are creating a difference.  If they’re not, then at least you know that and can change your plan of action and recalibrate.   

    A lot of times we get a little too ambitious when it comes to our new year’s resolutions and try to take on more than we can handle.  This inevitably leads to failure.  Start with the small habits and work your way up the fitness ladder for a more subtle and long term experience.  Good Luck.

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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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