7 Habits to Success: How to Achieve Your Nutritional Goals
How To Achieve Your Nutrition Goals?
The following are the seven habits which will help you achieve your nutritional goals. You must follow these habits if you want to succeed in achieving your goals. If you don’t do them, then it means that you have no willpower and motivation to reach your goal. These are the 7 Habits to Success: How To Achieve Your Nutritional Goals!
1) Eat Healthy Foods
It’s not enough to just eat nutritious foods. You need to consume foods with low fat content, high fiber content, and other nutrients. Eating too much sugar or salt can cause many problems such as weight gain, heart disease, diabetes and cancer. There are certain types of food which you shouldn’t eat at all because they’re bad for your body. For instance, you shouldn’t eat fried foods.
They contain saturated fats and cholesterol which can cause cancer. You also shouldn’t eat red meat since it contains harmful substances like mercury and lead.
2) Exercise Regularly
Exercise helps reduce stress levels, lowers blood pressure, improves digestion and keeps your immune system strong. Exercise increases energy level and reduces fatigue levels so you feel better after exercise than before exercise. It also keeps your muscles strong and bones healthy. Some people think that they don’t have time to exercise. This isn’t true because you can exercise for as little as 10 minutes a day.
If you make exercise a priority then you’ll find the time to do it. There are many types of exercises that you can do such as walking, dancing, Tai Chi, or even playing a sport like basketball or soccer.
3) Manage Your Stress
Stress can have a significant negative impact on your life. It raises levels of the stress hormone cortisol and can lead to anxiety disorders, heart attacks, immune system failure and hypertension. If you don’t manage your stress effectively then it can cause these problems as well as lead to mental problems such as depression. Too much stress is also very bad for your skin which can cause premature aging, wrinkles and unhealthy complexions. Exercising, playing music, meditating and spending time with friends and family can help to reduce stress.
So can drinking tea, going for a walk or doing yoga.
4) Get Enough Sleep
One of the most common problems that people suffer from is not getting enough sleep. Most of us aren’t even aware of how little sleep we’re actually getting. The recommended amount of sleep that adults need is 7-8 hours of sleep a night. If you’re only getting 6 hours of sleep or less a night, then this will significantly increase your risk of obesity, high blood pressure, heart disease and diabetes. It also causes problems with your immune system, nervous system and cognitive abilities.
If you’re feeling tired during the day then you’re probably not getting enough sleep.
5) Drink Water
Most people don’t drink enough water. The amount of water that you need to drink every day is dependent on your weight. If you weigh less than 150 pounds then you need to drink 3 glasses of water per day. If you weigh more than 150 pounds then you need to drink 4 glasses of water per day. Drinking enough water keeps your skin clear and glowing, prevents headaches and prevents tiredness.
It also keeps your organs, especially your kidneys, functioning optimally by flushing out toxins from your body.
6) Get Into A Routine
One of the best ways to improve your overall health and well-being is to get into a daily routine. Everyone should go to sleep and wake up around the same time every day. When you go to sleep and wake up at the same time every day, it becomes easier for you to get to sleep and wake up. Your body has a circadian rhythm that tells you when to sleep and when to wake up. Going to sleep and waking up at different times every day can disrupt your circadian rhythm and make it harder for you to sleep.
It can take one or two weeks of going to sleep and waking up at the same time every day before your circadian rhythm stabilizes.
7) Have A Balanced Diet
A good diet is essential for overall health and well-being. Processed food, red meat, fast food, refined sugars and trans fats should be avoided because they have a significant negative impact on your physical and mental health. Instead, your diet should include healthy proteins, whole grains and lots of vegetables. Eating in this way will help to prevent obesity, heart disease, high blood pressure, diabetes, cancer and other serious health problems.
8) Get Some Sunlight
Sunlight boosts your levels of vitamin D, which is essential for the proper functioning of your immune system. When you’re sick, you feel miserable and unhappy. When you have a good diet, get enough sleep, avoid stress and get sunlight, you feel happy and contented. If you work indoors all day long then you should try and spend some time outdoors at lunchtime. If you can’t do that, then take a vitamin D supplement.
9) Avoid Environmental Toxins
Part of having a good diet and taking care of your body means removing toxins from your body on a regular basis. Many household products contain toxic chemicals that are bad for our health, such as cleaning products, paint, varnish and pesticides. Try and use eco-friendly alternatives to these products whenever possible. It’s also a good idea to give yourself a herbal bath every day. Herbs like rosemary, basil, mint and sage all have cleansing properties and can help to detoxify your body.
10) Don’t Worry Too Much
A lot of people put so much pressure on themselves to do well at work and in their personal lives that it affects their mental health. If you find yourself getting stressed out on a regular basis then you should try and find ways of dealing with the source of your anxiety and stress. Go for a walk, listen to music, play with your pets, meditate or talk to a friend or family member. All these activities will help to clear your mind and keep your mental health in good shape.
Having a healthy body and mind is about having the right mindset as much as it’s about having the right diet and exercise routine. If you want to be happy, healthy and feel good about yourself, then you need to focus on your mental state as much as you focus on your physical state. If you’re too busy worrying about all the things that are wrong in your life then you’re going to feel stressed out, unhappy and miserable. If you focus on the good things in your life and purposely think about them, then you’ll feel a whole lot better.
If you’re having problems with anxiety or depression, consider seeing a hypnotherapist. They can help you get to the root of the problem and find a permanent solution that doesn’t involve medication. Hypnosis is a very natural and holistic way to treat these issues and is completely safe.
By making small but effective changes to your diet, getting enough sleep, exercising regularly, staying away from toxic people and substances and changing your mindset, you can keep your physical and mental health in good shape for years to come.
I hope you’ve found this article useful. Take care of yourself.
Dealing With Negative People
Dealing with negative people can be hard. It can cause stress to our body and mind, it can destroy the good vibe we have and it can affect the decisions we make. But if we know how to deal with them, their effect can be less detrimental or even beneficial to us. In this article I will give you tips and advice on how to deal with negative people.
Building A Wall
We often encounter negative people in our daily lives. They could be our friends, family, classmates, colleagues or even strangers we just met. No matter what category they fall into, they all have one thing in common: they’re all negative.
But how do we deal with these people?
We can’t just simply get rid of them from our lives because they are important to us in some way. The best way to deal with them is to build a wall. Not the kind of wall Trump wants to build, but a wall that will keep the negativity away from you.
Listen to them
The first step to building that wall is to listen to them. This may seem counter intuitive since listening to them makes you more likely to be affected by their negativity. But if you want to build that wall, then you have to know what materials to use and what tools you’ll need in order to build it. So you should listen to them and jot down notes on what they’re saying about you, others or even themselves. By listening to them and taking notes on what they say, you’ll be able to know what kind of things trigger their negativity and make it easier to prepare your defense against it.
After listening to them, you should ask them questions about themselves. Not just any questions though. You want to ask questions that encourage them to talk more about themselves. As they talk more about themselves, they’ll become less focused on you and this may cause their negative emotions directed towards you to subside.
Questions like “Tell me about your day”, “How was your vacation?” and “How are you feeling today?”
are all good examples of questions you can ask which will make them talk more about themselves.
End the interaction
If all else fails, you may have to end the interaction with them. If they’ve successfully built up a wall between you and them and they refuse to let you in, then there’s no use for you to stay there and attempt to build your own wall. There will be time to rebuild the connection with them later on, but only after their original goal has been satisfied.
Dealing with negative people can sometimes be a challenge, but if you know how to overcome the challenges, then it can easily be done.
In this segment of the guide I will be talking about motivation and its role in your journey to achieve your goals and dreams.
What is motivation?
Motivation is what drives us to do the things we do. It’s what pushes us to go out of our comfort zone and try something new. It’s also what stops us from doing the things we don’t want to do. While some people are naturally motivated, others need external sources of motivation in order to get them going.
Why does motivation matter?
Without motivation, you’d never achieve your goals in life and would most likely live a very miserable and depressing life. If you’re someone who doesn’t feel motivated on a regular basis then you must find external sources of motivation in order to achieve your goals.
Where can I find motivation?
There are multiple sources of motivation you can find. If you’re an online gamer then you’re in luck because gaming is one of the best sources of motivation for you to achieve your goals in life. By setting higher goals and milestones within the game, you’ll be more likely to achieve them out side of the game as well. Some examples of video games that can help you on your journey to success include:
Age of Empires
This classic RTS game may be old, but it’s definitely something you should check out. The sheer level of customizability within the game allows you to play in a way that suits you. You can create huge empires and large armies or you can go beyond that and create giant wars with massive amounts of casualties. Whatever your style of play, Age of Empires allows you to do it while setting your own goals and having fun while doing it.
This game is similar to Age of Empires in terms of the amount of goals you can set for yourself. Whether you want to play aggressively and constantly attack your enemies or build up a large army before attacking, the choice is always up to you. While the game may not be as detailed as Age of Empires, the goals you can set for yourself are endless.
This is one of the most popular strategy games of all time and with good reason. There’s so much to do in the game that you could play it for hundreds of hours and still not do everything there is to do. From building cities and expanding your empire to discovering new technology and going to war with your enemies, the amount of goals you can set for yourself are limitless.
World of Warcraft
This game is a more recent game compared to Age of Empires, Warcraft and Civilization. It’s also one of the most popular Massively Multiplayer Online Role Playing Games (MMORPG) of all time. There’s a multitude of ways to play World of Warcraft, from being a violent player attacking anyone you see to being a peaceful player who only ever engages in player on player combat when attacked first. Another great thing about this game is that it’s constantly changing, which means there’s always new goals and milestones for you to reach.
This is by no means a complete list of all the video games that can help you stay motivated. These are mostly strategy games because, as mentioned earlier, I find them to be the most helpful when it comes to setting goals and keeping yourself motivated. That’s not to say other genres can’t also help you stay motivated though.
For example, first person shooters are a very popular genre all across the world and they’re really good at keeping you motivated because of the fun you have while playing them. The only issue with first person shooters from a motivational standpoint is that a lot of the time the games are designed in a way that causes you to lose in order to keep you playing, because more often than not the game’s creators want you to keep spending money on their game. As someone who has no desire to throw away their money, I stay away from first person shooters simply because I don’t want anyone to take advantage of me.
However, if you do decide to stick to first person shooters and you find one you like, then by all means go ahead and use it to motivate yourself.
Another popular genre is the fighting game genre. While there aren’t too many fighting games out there that have motivated me, the few that I have found to be very motivational are the Mortal Kombat games, especially the new ones made by the re-launched company with the same name. The reason for this is because of the sheer amount of violence in the games. Not that I’m a violent person or anything, but I find that when I’m having a bad day or if I feel like my motivation is disappearing, playing a Mortal Kombat game always manages to motivate me.
Why is that?
Because I secretly want to see the characters that I’m playing as (mostly Scorpion) to violently rip the heads off of their opponents. It’s a very grotesque yet satisfying feeling and because of that I always feel more motivated after playing the game.
This may not work for everyone but if you’re feeling down in the dumps, why not try it out?
Who knows, it might work for you.
Another helpful tip I can give you that has helped me on more than one occasion is to just take a break every once in awhile. You don’t need to play the game for hours upon hours everyday. Take a day off here and there so you don’t get burned out from it. If you do end up burning out, then you might as well throw the game away because it’s obvious you won’t be having any fun if you’re not having fun.
With that all said and done, I hope my experiences with video games have helped motivate you in some way or at least given you some food for thought. If anything I’ve said has helped you out in some way, then I’ll be glad I wrote all this. Good luck and have fun!
Sources & references used in this article:
Improving nutritional habits with no diet prescription: details of a nutritional coaching process by AH Lancha Jr, GA Sforzo… – American journal of …, 2018 – journals.sagepub.com
The 7 habits of highly effective people personal workbook by SR Covey – 2008 – books.google.com
Nutrition recommendations and principles for people with diabetes mellitus by American Diabetes Association – Diabetes Care, 1997 – Am Diabetes Assoc
Guidelines for daily carbohydrate intake by LM Burke, GR Cox, NK Cummings, B Desbrow – Sports medicine, 2001 – Springer
Daily Self-Discipline: Everyday Habits and Exercises to Build Self-Discipline and Achieve Your Goals by M Meadows – 2015 – books.google.com
First things first by SR Covey, AR Merrill, RR Merrill – 1995 – books.google.com