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Lifestyle 101: Healthy Habits to Practice in 2015

New Year is here and I believe we are always looking for ways to improve ourselves that is why many people come up with the idea of “New Year’s resolution”. Whatever we may call it, the point is just the same – to make room for personal development and progress in our lives. Whether you are a businessman, students, workers etc. all of us have goals in our lives. However, the very first thing we must do is to take that small step forward and see changes that will follow right on. With that being said, I have included some “small” steps you can do every day in order to break your sedentary lifestyle and create changes that will become a habit and eventually lead you closer to a successful life.

EARLY TO BED, EARLY TO RISE

Sleeping early can help you wake up early; it is as simple as that. Getting up early enables you to relax and have some time for yourself, meditate and getting things done earlier. Most of us hate mornings because of the rush due to morning errands and fatigue from last night’s work. That is why it is advisable to sleep early and getting up early. When you start to make your body adapt to this changes for 1 month, it will be easier for you to make it as a habit for the 2nd month onward.

SIT DOWN AND READ

This is one of the common things that this generation has not practiced. Since gadgets and apps become a trend, younger generation seldom take the time to sit down and read. Change your lifestyle and challenge yourself to read few books at least every week. Never let your day pass by without reading something. Not only reading stimulates the brain processes, it also broadens your knowledge and perspective in life. Most people think that intelligent people read a lot, the truth is that people who reads a lot are intelligent people!

REGULAR EXERCISE

Exercise is one of the most important things for our body. Give yourself at least 30 minutes of daily exercise routine. Exercise produces endorphins that help increase your mood and energy levels. As a result to that, you will feel more keyed up and happier. People who are having trouble with depression are often encouraged to go out for a walk or run to help them release their stress.

BE GRATEFUL

Although this may sound like a small thing and an out-of-place habit, if you start to implement this habit in your daily life you will eventually realized what the power of gratitude can do to your lives. Take some time to show sincere gratitude to yourself and people around you. As time goes by, this habit will become natural and you will be surprise of how happy and contented person you will become.

PLAN AHEAD

Planning your day ahead can make you more productive and efficient. Planning ahead has its own advantages and disadvantages but either way it depends on how you utilize your time. On the other hand, it is normal to sometimes feel you can’t control of some things. Let go of the things that you can’t do or failed to do and move on to the next. You have done your part by planning ahead and working things out if things don’t work as it should be, take a deep breath and don’t be discourage nor allow the situation to take away your happiness and peace. Move on to the next and keep going!

SET YOUR PRIORITY IN LIFE

Many of us don’t realize that the most important thing in life is the one that is in our last priority-list in life and we end up wasting time on the things that we “thought” to be important. Take time to evaluate what are the things that matter the most to you and decide to focus and prioritize it. When harder things are completed, it will be easier for you to focus on the less-demanding things in life. By doing so, you can tremendously improve your efficiency in life.

JACK OF ALL TRADE…

Remember the idiom that goes “Jack of all trade, master of none”? This refers to a person that is good with many skills but not outstanding in any particular one. The year 2015 should be a year where you improve yourself in one area that you love doing and be great at it! It can be anything such as improving your running skills, writing skills, singing, playing a particular musical instrument and many more. Take time to improve in one thing you are good at and it will eventually boost your personal development and self-esteem in the long run.

If you ditch your old habits and change it to the new ones I believe you will see great changes in around a month of consistent practice. There is no right or wrong with these practices as long as you are committed and determined to improve yourself then you are on the right track!

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Breaking Free from Food Addiction in New Year

Addiction to food is quite rare because everybody needs food in order to survive. Our survival instinct even tells us that we need food to motivate us to get sufficient amount of energy for the body. We may not realize that we are actually suffering from food addiction. Similar to any substances, eating reach the pleasure center in the brain thus creates a certain levels of motivation but it became an addiction when you crave more foods in order experience pleasure.

Foods that are often craved by binge eaters are processed foods that include sugar, flour, fats and salts. These are common foods that overeaters often consumed and eventually develop as part of their habit. With that being said, I decided to prepare a lists of tricks that can actually help you to break free from your unusual high-consumption of food eating this year. Do it committedly and thank me later!

ASSESS YOUR EATING TYPE AND TAKE CONTROL

Perhaps the hardest part is to take control of something. But first, assess yourself and see what kind of eater you are. Based on Brian Wansink, Ph.D. and the author of Mindless Eating said that there are five groups of eating habits and assess where you belong:

  • The meal eaters

These people mainly eat during mealtime and usually eat quickly and in big-sized portion of foods. They are often known as the people who have good appetites.

  • The snack eaters

From the word “snack”! These people are snack lovers and often grabbing snacks whenever they can. For them this is the most convenient way of eating anytime and anywhere. They are usually the group of people who uses foods as an outlet of boredom or when they are doing some work or watching TV.

  • The party eaters

These groups of people are normally the professionals or those associate in the corporate world. Food is often associated with meetings, get together, company’s event or for fun parties. Imagine the abundance of alcohol beverages and foods right before their eyes and they can’t seem to avoid it.

  • The restaurant eaters

Let’s admit it; all of us commit this mistake once. Restaurant indulgers are people who are fond of dining out. This can be college students, young professionals and busy parents who don’t have time to prepare meals at home.

  • The workplace eaters

This may sound like it’s not a big deal because it helps you save more time but eating while multitasking on your work can make you unaware of the significant portion of foods you have eaten. These are type of people who do not cook their own food and are not interested in their meal plan every day.

TAKE CONTROL OF YOUR MIND

This speaks of how you view foods and how you “fight” it. What usually happens prior to eating or not-eating it is there will be a lot of self-talk going on. Talking or arguing in your mind about whether to eat the food or not can help you make better choices. It is the same thing with a person who wants to jump off a high rock. The longer they wait for the jump, the less chances they will actually jump this is because of the self-talk that’s going on in their minds. Tell and remind yourself of the consequences and your goals before consuming the food.

YOU DON’T HAVE TO BE PERFECT

Believe it or not, most addicts are usually perfectionist people and the same thing goes for the food addicts. As a matter of facts, perfectionism is often associated with food addiction. I am starting to think this is right even without experts’ scientifical proof. I have known some people who have food addiction and surprisingly they were also straight A’s students back in their college days.

How does perfectionism associated with food addiction? Well, here is the truth: perfectionist people are often very detailed about what they eat and how they eat. They will take control of everything from the food they eat and their surroundings. However, we all know that everything can’t be perfect all the time, even if you try harder things will cut loose eventually and this is where eating creeps in – when you feel completely disappointed and frustrated to see that things doesn’t fall into place. Everything doesn’t have to be perfect; as long as it is balance and healthy then live in that lifestyle. You don’t have to be perfect but be happier, you are better that way.

TAKE TIME TO “LISTEN” TO YOUR BODY

Identify the real physical hunger or just merely “emotional” hunger. If you feel hungry drink plenty of water and wait for few minutes, if you truly are hungry your body will let you know through symptoms like pulsating of the hands, dizziness, fatigue or lethargic feeling. When you eat, don’t immediately stuff in everything in your mouth but instead take the time to munch and eat slowly. This will promote good digestion and your body will tell you if you are satisfied.

I hope through these simple tips you can learn how to break free from emotional eating or food addiction. It is not compulsory that you follow all at once but you can also choose any from the tips and apply them. Be consistent and patience to yourself and as time goes by you can add another tip or more.

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Foods that Keep You Full Throughout the Day

All of us are not exempted to cravings even if we eat the right meals, exercise and take enough vitamins and yet we still crave some foods within the day. For people who have higher metabolism levels, craving some foods won’t be a big problem unlike those with lower metabolism levels and this could lead to weight gain and eventually obesity. If you are in this category of people that easily gain weight, perhaps you should consider these healthy foods that act as a natural appetite suppressant as a new alternative for snacking during the day or night.

ALMONDS

Almonds are rich in antioxidants, vitamin E, magnesium and it has high source in protein. For over centuries, almonds were known for its health benefits in diets such as lowering cholesterol, reducing the chances of cancer and heart disease. However, there are few people are actually allergic to almonds and any foods that related to it. Apart from that, almonds are great option for in-between snacks.

COFFEE

Ah caffeine! Moderate amount of coffee every morning can help boost your metabolism and make your brain more alert and focus. If you feel tired in the afternoon, a cup of coffee can do wonders to you because coffee can boost your energy levels. Researchers believe that caffeine improves the human brain function such as mood, cognitive function, alertness, memory and energy.

GINGER

Ginger is an amazing food when it comes to digestion. If you happen to have any stomach discomfort, ginger can help soothe your problem. Whether it is a smoothie, ginger tea or in a dish, ginger knows its role and works by stimulating and energizes the body thus making you feel less hungry throughout the day. It is also the most natural and safest remedy for digestion problem.

AVOCADO

Avocado may be fatty but they are not bad for your health. Avocados are packed with fiber and monounsaturated fat. It can help suppress appetite by filling your stomach and telling your brain it is full. In 100 gram of avocado serving contains 26% vitamin K, 20% folate, 17% vitamin C, 14% potassium, 14% vitamin B5, 13% vitamin B6 and 10% vitamin E. Although some people believe that avocado can make you gain weight, I personally believe that this unique food is safe and healthy.

APPLES

This is perhaps the most favorite type of fruit for most college students. Apples are great choice for snacking or breakfast. Apples are high in fiber and pectin. This amazing fruit balances your glucose level and increase your energy levels. Since apples require a lot of chewing, it can help your body more time to realize you are not hungry. Don’t forget the saying that goes, “an apple a day keeps the doctor away!” Grab an apple in the market now!

EGGS

Food experts believe that eating eggs for breakfast can make you feeling full throughout the day. Eggs are classified as one of the super foods because they are filled with nutrients that are important for health. This is practically pretty much the “perfect” food for dieters. Some people argue that eggs contain high cholesterol levels but the truth is that it does not directly affect the blood cholesterol in the body. This is in fact the most nutritious food on earth and if you can get omega-3 or pastured eggs these are even better!

WATER

Let us save the best for last! Water is the most convenient way to keep you full and suppressing your hunger. In August 2010 study shown that drinking two glasses of water before meal help lessen the calories in the body and aids in better digestion. Apart from keeping you hydrated, which is a good thing, water boost your energy and helps you recover from fatigue. And who would have thought your heart can also benefits from drinking water. Yes! It is true, if you have enough body fluid in the body your heart will not need to work extra hard to pump blood throughout the body. So, don’t forget to bring a bottle of water everywhere you go!