5 Habits Key To Maintaining A Healthy Weight > Health & Wellness

Trying to maintain a healthy weight can be challenging. With fast food restaurants readily available, busy schedules, and family, eating a solid, nutritional meal goes by the wayside.

Alarmingly, the World Health Organization stated the following findings as of 2019:

  • 37 percent of American have cardiovascular disease.
  • 34 percent of U.S. adults have hypertension, a major risk factor for stroke and heart disease.
  • 36 percent of Americans have prehypertension, higher than normal blood pressure.

So, what does one do to start getting back on track? Start from the beginning. The following activities are readily available to you to maintaining a healthy weight:

  • Put away the electronics – In today’s society, almost everyone has a cell phone or computer. With busy schedules, often we check our phones when we eat. Justifying our behavior by doing two things at once. However, we are being destructive to our health. The tasteofhome.com reported in a recent article, “Eating while watching an electronic like the television, can lead to overeating or undereating. The brain becomes distracted by the program, and you can lose track of your calorie intake.”

Instead, use your mealtime as a break, both physically and mentally. Allow your mind to catch up with all the information it has received. Find a park bench where you can breathe in the fresh air and digest your meal properly before returning to work.

  • Start first thing in the morning – Breakfast is one of the most skipped meals among American adults. As life has progressively gotten faster every day, eating is often skipped to get on with the day. Yet, as children, we are taught to always eat our breakfast before we go to school. Coffee is great, but we need more.

If you are jump up and run kind of person, keep a loaf of bread or bagels besides your toaster with some soft butter or sugar free jam. While you are putting on your shoes, toast your bread, put your topping on, and head out. If you are looking for something heartier, make breakfast burritos. Include veggies and eggs for added protein. This is also a great activity to do with the children. Create an assembly line and make enough for the week. Now the kids can tell their friends they made their own breakfast. It is a win-win.

  • Do not fall back to old habits on your days off – When we do have a chance to relax and sleep in, old habits tend to creep up. This is the best time to check your diet. Use this time to try new healthy recipes and incorporate it into your weekly meals. This is also a good time to pack snacks when on the go.

Treat yourself to a well-balanced meal a few times a week. Salmon and asparagus are great on the BBQ. For indoor meals try using your crockpot. A hearty stew with lots of vegetables is always a welcome meal.

  • Use smaller plates – When plating your food, put it on a salad plate as opposed to a dinner plate. This convinces the brain that there is more food on the smaller plate, causing you to think your full when finished. This is called the Delboeuf illusion. It is the illusion our brains tell our hunger levels. When the same amount of food on large and small plates, is presented to the consumer, the consumer inevitably chooses the smaller plate believing they are getting more food.

Next time you are having a healthy dinner at home, use the smaller plate for your main course and the larger plate for salad or vegetables. When dining out, ask for a side plate for your meal. If you are still hungry later, you will have leftovers to reach for.

  • Go after the rainbow – This idea works great on salads and for snacks. The Centers for Disease Control recommend, “…federal guidelines recommend that adults eat at least 1.5 to 2 cups per day of fruit and 2 to 3 cups per day of vegetables.”

When making your next salad, add some red peppers and mushrooms for added protein. When craving something sweet, make yourself a fruit bar. Add fresh sliced strawberries, blueberries, and bananas to a Greek yogurt. For added crunch add some low-fat granola. Each week try something new and begin enjoying eating fruits and vegetables again.

In Conclusion

Make sure you check in with your body when changing your diet. The idea is to change your habits, and way of thinking about food. Before long, you will enjoy the idea of cooking good food and eating healthier. As French Author Francois de La Rochefoucauld once quoted, “To eat is a necessity, but to eat intelligently is an art.”

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You Need Discipline to Live Your Vision > Self Awareness

We all dream to be someone better and greater than what we already are. Whether we are already successful or are still trying to find our way around things, we continue to dream. We have goals and we aspire to live a life that we can be proud of and in some cases impact other people’s lives and leave a legacy. However, having a vision alone is not enough. It doesn’t get us the future or present we want. Living our vision requires us to be disciplined. If you are one of the disciplined people, good job! You might still need to be reminded why you need to keep at it.

Being disciplined means you have rules or code of behavior by which you live. It may sound like the easiest thing to do since you are the one who sets the rules but that’s not the case. Fight against self is one of the most difficult fights one can ever experience. As you set the rules, you in a position where you understand how important your vision is and what you need to guard against. However, those rules are easy to break if you have no one to hold you accountable and you are in total control of your life. There is no one to punish you and in most cases, you do not instantly feel the consequences of your actions. But come to think of it, your future or your dependent’s may be ruined by the decisions you make today. Is that not reason enough to give your vision your all and ensure that you stay as disciplined as possible?

Discipline includes time management, financial management, relationship management, and self-control among other things, and here is why it matters to visionaries;

  1. Time management – time is one of the most valued resources in life. Once lost it can never be regained. Important as it is, it is also one of the easiest to waste. It takes just a second to switch from working on one of your goals to spending time on WhatsApp, watching a movie, or simply sleeping. When we are in control of our time, we easily find excuses to misuse it at the expense of our vision and other important things. One needs to learn to use their time as planned to avoid piling up responsibilities and in the end compromise on the quality of your work or completely scrap out some items on your to-do list. Time management speaks to sending that CV at the time you planned to, arriving at that interview or work on time, and reaching goals that are in line with your vision at the set time.
  2. Financial management – managing your finances well is also crucial especially for those who run businesses. The most important things to remember if you are to live your vision are that you should never spend more than you make, do not spend on what you do not need unless you are rewarding yourself for a reason, and set aside money for emergencies. Where possible, one should draw up a budget to manage the amounts that go to each account. If not disciplined in this area, the journey to living your vision will be affected too. Stress, want and ruined relationships are likely to ensue. Financial discipline also means that the visionary invests wisely.
  3. Relationship management – no man is an island. On your journey to making your dreams come true, you will need help from other people as much as others will also need you. A disciplined visionary knows the right relationships to invest in and how to maintain them. This includes knowing the right people to closely associate with while treating the rest with respect.
  4. Staying on track – it is crucial to keep in mind where you are, where you started, where you are going, and why you embarked on that journey. You need to be disciplined enough to not be easily swayed aside unless to an upgrade of your original vision. An example of lack of discipline in this area is the millions of people who often make New Year’s resolutions every year and give up within the first three months.
  5. Controlling yourself – you need to be able to control your desires, actions, and habits. What we desire we often turn into actions and repeated actions become our habits. We should learn to control these and ensure that we desire what is good, act on thought-through ideas, and form good habits. When these are in line with our vision and remain disciplined, we are guaranteed to make good progress as far as achieving our dreams is concerned.
  6. Motivate yourself – sometimes we are down and do not feel like getting out of bed in the morning or we just wake up too lazy to do anything. Nothing can ever justify this behavior. However you feel, you need to keep moving. Disciplined people push forward every time. You need to understand that no one can live your life for you. The best way to motivate yourself is by remembering what can result from seeing your dreams come true and giving your beneficiaries the life, they deserve.

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Your Words Can Influence Your Destiny > Self Awareness

We are often captives of our own words, imprisoned by the negativity we confess. We never get to reach our full potentials because we dare not believe in ourselves and the power of our confessions. Sometimes the distance between us and destiny are the words we never said and the encouragement we never got. It is words that will bridge the gap and take us to our supposed destinies.

Normalize thinking for yourself, with it comes speaking your thoughts, which will be your guide and rule book wherever you go. However, you have to make sure those thoughts are healthy and constructive; that way, no mountain will ever be too high for you. The scariest and yet most beautiful thing about today’s world is that anything can be planted, and people will believe it. If the seed has destiny embroidered on it, destiny will be within sight for you and anyone who believes. Nothing spreads faster than negativity, so we ought to be careful of what we are selling to the next person with our words.

An example of what hinders our path to destiny is fear. Fear of failure, fear of trying, and fear of the unknown. You must learn to challenge fear and words that induce fear even when you’re scared; it’s the currency of positivity that takes us to the top.

Let your words go before you, release them, and have them go to places you are yet to be and watch them prepare you for your future. Create your future, speak into existence what you will be, and watch it unfold. What you will be, you already are; you are not going to be powerful, you are already powerful. You will be tomorrow, which you confess to be today. There is a power in saying you are strong when you feel weak because, one thing’s for sure, you will step into the environment that your words have created.

Always remind yourself that just because someone else failed, it doesn’t mean you will fail too, and if you failed, it doesn’t mean your child will or needs to fail as well. Choose to construct your destiny or your child’s with the words you say. Declare that you are a champion, you are successful, you are a winner, and watch your future align with the words you’ve spoken.  Even when your new business project seems like it’s going nowhere, when you’ve encountered what may seem like a dead-end, tell the world that you will rise, and victory will be yours.

When the wrong words are thrown at you, and they say you won’t make it out of the pit, take those stones they have thrown at you, pile them up and use them to climb out of the pit. When they criticize you with words designed to be destructive, turn those same words around and make them constructive.

In life, there comes the point where you can’t run from yourself any longer. When you are emotionally, spiritually, and even physically tired of life’s beatings, confusion hits you hard, and your self-esteem is threatened. That’s when you have to talk to your inner self to bring out that light and be reminded to put the puzzle back together and march forward. In such times a few words of hope are all it takes to keep you going. Even in disagreement, all you’ve got to do is just present a different perspective to a person and leave them to ruminate. They’ll agree with you long after you are gone and thus unlocking your destiny and theirs too.

Your words have the ability to shape your future and go beyond that to touch the lives of your audience; they have the power to transport you to destiny and build your legacy. Consider Sir Winston Churchill or Martin Luther King Junior- They are both known for being among the most exceptional public speakers of all time; Their words, not only changed their lives, but also impacted millions, and forever changed the course of history.

In an interview, Eric Yuan, the founder of Zoom, says he told himself that he had to take action after his father’s death. Whatever he said to himself, that day is the reason he is where he is now. Fast forward to 2020; Something huge is happening. Zoom’s daily users jumped from 10 million to over 200 million in the first three months of the year. He started the year unranked on Bloomberg’s list of billionaires, but now he is worth $5.6 billion.

By consistently making use of humble but illuminating words like “I am a work in progress…” and “one step at a time, I will get there eventually…” -will very often make the difference between day and night. Many great ideas never saw the light of day because of words like “who would buy my products?”, “Who would read my books?” and “Who would listen to me?” These words may never have been verbalized, but thinking it is as good (or as bad, as the case may be) as saying it. We often think that we cannot make it, but because they said you have to speak life into your ideas, we go ahead and say we can do it out loud. The thing is, you have to believe what you say, your thoughts have to align with your words. You have to believe in your words and not have a double mind. When it’s hard to believe it, speak it until it becomes the only truth you know, meditate on it, ponder upon it until it becomes the only thing that makes sense.

And when you’ve finally got to your intended destiny, share your story as the testament of your achievement. It will help you understand yourself and encourage others to write their success testimony.

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