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How to Create and Manage Your “Bucket List” Before You Kick

How to Create and Manage Your “Bucket List” Before You Kick
Create and Manage Your Bucket List

There’s a new movie out promoting the idea that we should all be jumping out of airplanes, eating caviar and visiting the Wonders of the World before we finally croak. But is preparing a bucket list full of cliché items the right thing to do? Is it productive?

Jack Nicholson and Morgan Freeman star in The Bucket List. It’s a hilarious flick about two terminally ill men who escape from a cancer ward and head off on a road trip with a wish list of to-dos before they die. The movie is generating all sorts of interest among the millions of people who have dream lists. Bucket List items include all the usual things that one would expect to find in a Hollywood dream list: skydiving, driving fast cars, indulging expensive tastes. It includes visiting the usually considered ultimate travel destinations like the Great Wall, Great Pyramids, Taj Mahal, etc.

The movie’s premise may resonate with many, but it is a flawed one unless the “bucket list” is created and managed in a way that reflects our individual true passions, interests and desires.

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If you are going after the bucket list items, but going through long arduous processes to get to the items, than what the heck are you doing? What’s the point? Isn’t that like playing golf in the rain where you are walking around 99% of the time getting soaked and only 1% of the time swinging at the ball? Wouldn’t it be better to golf on sunny days and find other things to do on rainy days? Wouldn’t that make the whole golfing experience a better one? This is similar to people who hate their jobs but continue in them anyway, while always looking forward to weekends and the occasional holiday. How do they justify it? Are you among them?

A bucket should not be full of impulsive stuff that we pick up as we go along through life. It shouldn’t be like grabbing a chocolate bar off the display rack. Nor should it be filled with stuff that other people talk and dream about unless it truly resonates with your aspirations. Chasing other people’s dreams would be like having a hole in your bucket.

The most satisfying things to go into the bucket for most of us are those that are part of a larger context. For example, visiting the Great Wall as part of supporting a family member or friend competing in this upcoming summer Olympics in Beijing would likely be a more meaningful experience than buying a package Great Wall tour from a travel agent. Developing that larger context or framework is something that can and should take careful and thoughtful consideration. It often takes hard thought and hard work to develop.

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Here are our suggestions for creating and managing your Bucket List:

1. Make sure you get satisfaction and joy from your day to day stuff. Don’t suffer the 99% to get to the 1% you enjoy. Make the whole experience an enjoyable one.

2. Don’t buy into your ideas and turn them into goals right away. Mull them over. If you weigh them carefully, you’ll probably find you can improve, replace or cancel them while enhancing your overall life experience.

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3. Make a plan and enjoy the process. Planning is not optional. It is a generally accepted as being a requirement by most of the experts in the field of setting and achieving goals.

4. Review list items often to make sure you still want to do it. The bucket list should be open ended. Maintain enough flexibility that you don’t become a slave to your own list. Make sure you keep working on adding new items while completing others.

5. Find ways to make each goal more meaningful. Include dimensions of quality within the items on your list. If you involve like minded people in group activities, you’ll likely get much more from the experience than if you don’t. For solitary pursuits, take steps to ensure you get the most from the experience.

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6. Document and share your goals for added enjoyment. If life is worth living, it ought to be worth writing about so commit some of these planning steps to writing. Writing the stuff down is a proven technique for turning goals into reality. Sharing them with others helps to cement your commitment to the goals and to bring others into the process. Don’t involve pessimists or nay-sayers in the process.

7. Don’t get obsessed with big “retail” goals. You are not required to share your secret fetish goals, or any goals for that matter, with others if you don’t want to. One strategy is to identify public and private goals and only share the public ones. Keep quiet about the private ones. Financial goals are often ones that are wise to keep private. But do celebrate your private accomplishments as you would your public ones. Don’t worry about it if they aren’t big or flashy.

8. Ensure your goals are consistent with who you are. Or reshape them to suit your style and preferences. For example, introverts and extroverts alike can enjoy a certain travel destination like say the Eiffel Tower, yet experience it quite differently.

The bottom line here is that you should find meaning and happiness in everything you do. Don’t get hung up on trying to compete with Nicholson and Freeman to get through their Hollywood list before the bucket tips.

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Last Updated on July 28, 2020

14 Low GI Foods for a Healthier Diet

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.[1]

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.

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Let’s continue with some of the best examples of low GI foods.

1. Quinoa

GI: 53

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)

GI: 50

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

GI: 48

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!

4. Bananas

GI: 47

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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

GI: 43

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

GI: 40

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.

7. Apples

GI: 40

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[2] that have a low glycemic index. Be careful which fruits you choose, as many have a large amount of natural sugars[3].

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8. Apricots

GI: 30

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

GI: 29

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[4]. 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.

10. Barley

GI: 22

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[5] or who follows a gluten-free diet. In this case, gluten-free alternatives might include quinoa, buckwheat, or millet.

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11. Raw Nuts

GI: 20

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[6] 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.

12. Carrots

GI: 16

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

GI: 12

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[7] (found naturally in yogurt) and Lactobacillus acidophilus[8] (which is often added by the manufacturer). You can also look into probiotic supplements for improving your gut health.

14. Hummus

GI: 6

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.

Bottom Line

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

Featured photo credit: Alexander Mils via unsplash.com

Reference

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