5 Ways To Start Eating Healthier #2

Hello Everyone,

This post is the 2nd part of the last one, in which I wrote about improving eating habits without giving any specific tips of creating a better menu. This is what I’m going to talk about 2day.

1) Mediterranean menu – I know, the sunset over your office park isn’t as stunning as the one over an Aegean beach, but a plate of grilled fish and fresh vegetables and a glass of wine is as delicious in Athens, Georgia, as it is in Athens, Greece. Plus, a Mediterranean menu can help lower your risk for heart disease and keep you slim, says Susan Mitchell, Ph.D., coauthor of Fat Is Not Your Fate (Fireside).

2) If you can’t grow it, don’t eat it – A potato comes from the ground, an egg from a hen. But where did that Pop-tart come from? If your best guess is “aisle 7,” pass it up. “Unprocessed, whole foods will give you the most benefits,” says Michelle K. Berman, R.D., of Fairfax, Virginia. Processing takes out nutrients such as antioxidants and fiber, and even when chemists add them back, nothing stacks up to Mother Nature.

3) Read the back of the box first – “The front is all advertising,” Berman says. Flip it around for the real story. The more ingredients, the more likely it has visited a few processing plants where something artificial was mixed in, says Lydia Zepeda, Ph.D., professor of consumer science at the University of Wisconsin at Madison.

4) The crunchier, the better – Snacks that offer a big, satisfying crunch when you bite into them—I mean apples, celery, snap peas and nuts, not chips—keep your mouth busy longer than food you slurp. “The more you chew, the slower you eat and the more time your body has to register fullness,” Mitchell says.

5) You can always have more – Tomorrow. A food shortage is not imminent. Besides, anything you eat after you’re full doesn’t even taste as good. “There is a toning down of taste buds after the first few bites,” says Linda Bacon, Ph.D., professor of nutrition at City College of San Francisco. And no one loves feeling stuffed.

Hope you enjoyed it… See you soon!


Posted in Uncategorized | Tagged , , , , , | Leave a comment

5 ways to start eating healthier

Hi All,

This time I’m going to talk about better eating habits. Most people are not aware of the high importance of food on our life. Just some examples – eating healthy food directly affects our vigilance, concentration, power at work (therefore affects our salary), level of happiness, health (It will add a few healthier years to your life), brain function and much more. This is the first post out of 2. It is about stopping the bad habits. No.2 will be about a healthier menu. Here it is:

1. Start small. If you swear off chocolate, caffeine, fried foods, sugar and alcohol the first day of your healthier life, you are setting yourself up for failure (and chocolate stains on the bottle of wine). Instead, start your new lifestyle by giving up something you don’t really care about anyway. For example, stop putting cream and sugar in your coffee; you may find you like it better black, and you will save yourself unneeded sugars on a daily basis. Perhaps you have never had a sweet tooth- resolve to give up dessert after dinner completely, and you probably won’t even miss it! Always thought fast food was kind of gross? Convince yourself it’s really gross (it is) and never go back. Find an easy victory to start your new healthy habits with, and then pat yourself on the back.

2. Plan ahead. This step is crucial but often overlooked because it requires effort and forethought. When you don’t plan ahead for meals, you wind up in the drive-through line at a fast food joint deciding between deep-fried egg rolls or nacho cheese chicken. Just as you must plan for success, you must plan for a healthy lifestyle, because the “default” mode in America (and the rest of the western world) is not one of healthy eating. If you pay no mind to what you eat, you will wind up eating garbage. You must carve out time to sit down and plan your meals for the week before you go shopping; while you don’t have to write out every ingredient, you do need to know whether or not you have the groceries to create nutritious meals.


3. Stick to your list at the store. You can’t eat junk food if you don’t buy it in the first place. Resolve never to go grocery shopping when you are hungry, angry or sad, and realize that many unhealthy food purchases stem from needs and desires other than hunger. You have already planned out your meals, so stick to your list throughout the store in order to foil the grocer’s psychological tricks to try and make you buy more. Six hundred cookies for $6 is NOT a deal in the long run. Before you check out, stop and go over everything in your cart to make sure no impulse purchases of junk food have snuck in. Toss those chips back to the bin.

4. Eat foods you love. Eating is one of the great pleasures in life, and eating healthy does not have to be about denying yourself your favorite foods in favor of those you dislike. If you hate celery, forget it! Love cheese but not the calorie count? Learn to enjoy stronger, sharper cheeses and have just a bite instead of slathering a handful of cheese over your lunch salad. Look at your new healthy lifestyle as a positive new choice, and you will feel inspired on your new adventure instead of deprived of all the foods you are giving up.

5. Get rid of the blame. Did you slip and eat a giant slice of chocolate cake for breakfast? Instead of pummeling yourself for failing and feeling guilty, recognize you made an unhealthy choice and then move on. No food is inherently good or bad, and beating up on yourself for slipping up will only create unneeded stress. What you put into your body and how you deal with stress are the two biggest factors that determine your current and future health. Resolve to eat healthy and chill out, and you will increase the quality and quantity of your days.

Posted in Uncategorized | Tagged , , , , , , , , , | 2 Comments

5 ways to increase happiness

1.  The Big “O” – Oxytocin: This is the hormone of trust and “love.” It is a natural calming and feel good chemical. It connects and bonds people together and when released will evoke feelings of contentment, reductions in anxiety, and feelings of calmness and security. Simply touching, hugging, and interacting with loved ones can release Oxytocin and enhance intimacy.

2.  Get Moving and Exercise: A proven way to enhance mood is to stay active and exercise. We have to move to be happy. Even a brisk walk can do wonders for our outlook and daily mood. When adults have around 30 minutes of moderately intense physical activity per day it has been shown to be an important factor in not only physical health, but psychological well-being as well.

3.  Breathe Well: An often overlooked source of calm and health is deep breathing. Our breath is always with us and can be used as an anchor to relax our mind and body. Becoming mindful of our breath can be a tool to manage stress and anxiety in any context. Start taking deeper, longer breaths to get more oxygen flowing through your brain.

4.  Gratitude: We all have ups and downs each day, though when we focus on and what we still have and what is going well our mood will be enhanced. Start appreciating what you have and be thankful for the relationships, skills, and opportunities that you have been blessed with. To help you do so, keep a gratitude journal or write a letter of gratitude to someone who has helped you but hasn’t been thanked yet.

5.  Meditation: Many many late researches in brain science shows that a daily practice of meditation increases creativity, intuition, health (by lowering blood pressure and slow breathing) and happiness. It also makes one become calm, laugh a lot, Love and naturally look at the positive side of everything. All those things are seen as major brain changes that are taking place in the time of practicing.


Posted in Uncategorized | Tagged , , , , , , , , , | 6 Comments

How to make yourself laugh all the time?

Hi people,

In this 1st post I’m writing about “5 ways to make yourself laugh”. All the posts in this blog are going to be structured in the “5 ways” style, as I believe that it makes the post and its content very easy to consume. Further posts (which will appear daily) are going to be about “5 ways to -” increase happiness, become healthier, become more self aware, enjoyably practicing sports, improve your relationships and so on… Enjoy! 🙂

1. Surround Yourself With Humorous People

A friend or relative whom you can phone just to tell a funny story to is important. And it’s helpful if that person likes to do the same. This way, no matter what kind of day you’ve had, you know there is one definite way to crack a smile.

2. Remember Your Most Embarrassing Moments

Once you recall an embarrassing moment, find some humour in it. Now practice telling stories describing these events in a funny way. It might take a little exaggeration or dramatization, but that’s what good storytelling is about. By revealing your vulnerable moments, and being self-deprecating, you open yourself up much more to the more humorous aspects of life.

3. Look Through Old Photos

Old family photos can sometimes bring back wonderful memories. For a real pick-me-up, write down funny captions or one-liners to go with your favourite pictures.

4. Have a Giggling Session

Spend 15 minutes a day just laughing. Here’s how you do it: you and one or more people (child, partner, friend, etc.) lie on the floor with your head on someone’s stomach and his or head on another person’s stomach and so on (the more people the better). The first person says, ‘Ha’. The next person says, ‘Ha-ha’. The third person says, ‘Ha-ha-ha’. And so on. You’ll all be laughing in no time.

5. Develop a Silly Routine

T break a dark mood, turn to a silly routine like speaking with a comic voice or doing a funny dance.

Posted in Uncategorized | Tagged , , , , , , , , , | 9 Comments