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Remove These Six Foods from Your Diet Plan ASAP

Remove These Six Foods from Your Diet Plan ASAP

As you go about your diet plan, one thing that’s very important is that you take a look at all the foods you’re eating and make sure that they stack up with your nutritional requirements. One big mistake that some people make as they go about a diet program is failing to take into account the nutrients in their food and how this food is going to influence how they feel and function; instead, they simply focus on the total calorie level and it if matches their needs for the day, that food is as good as eaten.

While calories will dictate whether or not you lose weight, you also need to carefully assess the influence the food will have on how you feel, because if you feel miserable on your meal plan or are hungry all day long, chances are you won’t be sticking with that diet as you should. Let’s walk you through six of the top foods that you may be eating right now that need to get the boot from your diet plan.

1. Granola Bars/Energy Bars

The first of the foods on the list to get the boot is granola or energy bars. While these may seem like a wise quick snack option in times of need, don’t be fooled: most are loaded with sugars, are high in simple carbs, and incredibly low in protein. This is not a good combination as far as your diet plan goes. Furthermore, these foods will often only make you hungrier after you eat them and will not serve as a complete meal or snack, so virtually, all they’re doing is destroying your progress.

Sure, they may only be 100-150 calories, but you’d really be better off eating a 250 calorie snack that had some protein in it.

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2. Convenient Frozen Dinner Meals

The second of the foods to get the boot from your diet plan is any frozen dinner meals you might be consuming.

Here again, these may be calorie controlled, but they are typically lacking in dietary fiber, protein, and may not provide much in the way of nutrients either. They also often contain pasta, which is a processed source of carb and just not ideal. Additionally, the sodium content in these meals can be through the roof, which will only increase the amount of water you retain.

Forgo frozen dinner meals entirely. If you need to eat on the go, start cooking up larger batches of food yourself when you prepare your meals and then freezing the leftovers for later use. This is a far smarter way to do things and will give you the nourishment that you need.

3. Fruit Juice

Fruit juice is yet another item that many people are consuming on a day-to-day basis that is not going to work in their favor in terms of getting lean and healthy and staying that way.

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This one often fools people because it is made with real fruit, so they think that it must be healthy. The problem with fruit juice, however, is that it’s incredibly calorie dense, so you’ll be taking in far more calories than if you would have just had a piece of real fruit and in addition to that, it’s also lacking in dietary fiber.

This is not a good combination as far as results are concerned—just have a piece of real fruit and a glass of water if you’re thirsty.

4. “Whole Grain” Cereal

If you regularly start your day with whole grain cereal, you’re being fooled. Take a look at the ingredients in that cereal and more often than not, sugar will be among the first listed. Many whole grain cereals go in disguise because the marketers behind them want you to think they’re healthy and trick you into eating them regularly.

Don’t be so gullible. Read the nutritional information so that you can see for yourself how these stack up. If they aren’t providing you with a good dose of fiber per serving and have fewer than 3-4 grams of sugar per serving as well, they are not a food to put into your body.

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5. Fruit-Flavored Yogurt

Fruit-flavored yogurt is the next thing to consider removing. While there are a few variations that will be okay, for the most part, fruit flavored yogurt is code word for sugar-infused yogurt. Once again, read the label here to see just how much sugar is in that small tub of yogurt you are having as a snack. Most easily contain 10 grams or more. If this is the case, reconsider that yogurt entirely.

You’d be far better off opting for Greek yogurt instead, which hardly contains any sugar and is the smarter and healthier option to get your dairy in.

6. Baked Goods

Whether it’s whole wheat bread, whole wheat bagels, or some other baked food that you are eating, these too need to be removed from your program plan.

The main issue with baked goods is that even if they don’t contain all that much sugar because you’re choosing wisely, they still contain wheat, which is very processed. This is going to set off a number of reactions in the body where your insulin level shoots way up, which will only cause hunger to set in shortly after.

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While there is some dietary fiber in whole wheat bread, it often isn’t enough to offset this chain of events. Instead, focus on whole grains such as brown rice, quinoa, and barley—these are the carbohydrate sources that you want to eat because absolutely no processing has gone into them.

So there you have the main foods that you should reconsider having in your diet plan if they are present. Think twice about adding them and you will be all the better because of it.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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