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How to Build Healthy Eating Habits and Make Them Stick

How to Build Healthy Eating Habits and Make Them Stick


    As a lifelong fitness enthusiast, I know the great importance of proper nutrition. Still being able to maintain a 30 inch waistline in my middle age, I think that I should have enough proven credibility to give you a few tips on how to build healthy eating habits and make them stick.

    Physical activity is only 50% of the overall health equation. The other 50% is nutrition. And without healthy eating habits, one will not be able to achieve good health and fitness.

    So it does depend on what you eat, and in this modern age of convenience and rushed daytime schedules, it’s easy to eat unhealthy. So here are some areas to consider that will help keep you on the right health track.

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    Educate Yourself On Food And Healthy Eating Habits

    In order to eat healthy, you have to understand which foods are actually healthy and which ones are not. Learn from reading nutrition books and websites. Maybe even consult a dietician to get you started.

    Quite often, convenient foods are laced with too much salt, sugar and other ingredients, which are not considered healthy. These ingredients can often be hidden, so it is important as part of your education to learn to read food labels while at the grocer.

    Learn what ingredients to avoid, as major components are usually listed first in the food labels. Also verify and compare fat contents since many food items — which are promoted as ‘low fat’ or ‘low calorie’ — might very well still be quite high in fat. Being educated on what is contained within various types of food will help you weed out much of the unhealthy food you otherwise might end up eating.

    Learn To Substitute Foods And Ingredients

    In the old days, healthy eating meant a diet of bland-tasting food. I still remember that veggie burger that tasted like cardboard.

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    Those days are thankfully gone as food technology has improved significantly. Many of the lower fat versions of food items (like cheese and frozen yogurt) taste just as good as their standard “full-fat” versions.

    One can also still cook great tasting food at home by simply substituting some of the ingredients. For example, use olive oil instead of butter for frying. Reduce salt by adding spices instead. Choose leaner cuts of meat and trim off visible fat before cooking. Something that I’ve done over the years is to drastically cut down on red meats at home and increase my intake of fish and poultry. By learning some great recipes with fish and poultry, I really don’t miss red meat all that much.

    One of the big areas to substitute is in snacking. Instead of candy bars or potato chips (or other junk food), try nuts or fruit. During the hot summers, I keep a supply of frozen grapes and if I feel the urge to nibble on something, I just grab one or two frozen grapes. Not only are these healthy, they are also refreshing during hot temperatures.

    Keep Related Goals In Mind

    In order to help you stick to healthy eating habits once you plan them, I find that it helps to keep related goals in mind. For example, each time I look in the mirror I make a point of looking at the condition of my abs. I want to maintain a half decent physical shape so what I see in the mirror is a constant reminder that I have to keep eating well.

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    When I see other people around my age group or even younger than me who are out of shape, I always observe that they are not eating healthy. They usually eat foods that are high in fat. Keeping observant with this helps me even more to keep away from bad eating habits since I don’t want to end up like those poor folks who have let themselves go in that department.

    Another goal that is more specific is that I want to be able to perform well on the ski slope during the winter and maintain my martial arts all year round. I can generally tie in my overall performance levels in these sports back to my diet as one of the elements required. See if there are any related activities that you want to do well that you can somehow relate back to nutrition. Then keeping this top of mind will help you steer clear of bad foods.

    After all, you don’t want to blame poor performance in your favorite activities partly on bad diet.

    Be Around Others Who Eat Healthy

    This last point is related to having others help you in your goals. Sometimes it’s hard to eat right when all of your friends, family members and co-workers eat unhealthy. So make sure that you spend time with other people who already eat well. This will help inspire you to eat healthy as well. You’re basically using teamwork to help you achieve the goal of eating healthy.

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    There’s really no magic in how to build healthy eating habits and make them stick. Good health is long term and the only way to achieve it is through all the little successes that add up when you have another healthy meal and finish another workout.

    Follow the above tips — as I do each and every day — during your meals and snack periods to ensure optimum health.

    (Photo credit: Woman Feeding Fresh Vegetables to Kids via Shutterstock)

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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