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6 Tips To Eat Healthy Outside The Home

6 Tips To Eat Healthy Outside The Home With today's hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket for lunch, ordering take-out for dinner, or splurging on a special meal at a favourite restaurant.Choosing food is an action guided in many cases by taste and pleasure, but recent studies indicate that the more information you have about the quality of food, its nutrients and benefits for your health, the more you will be able to make intelligent decisions regarding to what you eat.“Eating out doesn’t have to mean eating poorly,” keeping the following tips in mind when eating at a restaurant or fast-food place:1. Avoid SaucesMost restaurants accompany their dishes with sauces and creams to suit the consumer, but these usually contain fat, processed products and excess salt. Instead, ask for balsamic vinegar and olive oil to accompany your food in a healthier way. 2. Soda, ByeThe same happens when you accomp…

10 Tips To Find Daily Happiness

                    10 Tips To Find Daily Happiness

Happiness is different for everyone. For you, it may be to be at peace with what you are. Or have a secure network of friends who accept you unconditionally. Or the freedom to pursue your deepest dreams.

Whatever your version of true happiness, living a happier and more satisfying life is within your reach. A few changes in your habits can help you get there.

Habits count. If you've ever tried to break a bad habit, you know all too well how ingrained they are.

Good habits are also deeply rooted. Why not try to integrate good habits into your routine?

1. Smiling contributes to happiness

You tend to smile when you are happy. But in reality, it is a two-way street.

We smile because we are happy, and smiling causes the brain to release dopamine, which makes us happier.

This does not mean that you have to walk around with a fake smile all the time. But the next time you feel depressed, smile and see what happens. Or try to start each morning smiling at yourself in the mirror.

2. Exercise

Exercise is not just for your body. Regular exercise can help reduce stress, feelings of anxiety and symptoms of depression while boosting self-esteem and happiness.

Even a small amount of physical activity can make a difference. You don't have to train for a triathlon or climb a cliff - unless that's what makes you happy, of course.

The trick is not to over-train. If you suddenly start a grueling routine, you will likely end up being frustrated (and sore).

Some examples to get started:

  • Take a tour of the neighborhood every evening after dinner.
  • Sign up for a yoga class for beginners.
  • Start your day with 5 minutes of stretching.

Remember all the fun activities that you have already done, but that have gone unsuccessful. Or activities you've always wanted to try, such as golf, bowling, or dancing.

3. Happiness needs sleep

We know that adequate sleep is vital - a source of confidence for health, brain function and emotional well-being.

Most adults need around 7 or 8 hours of sleep each night. If you find yourself fighting the urge to take a nap during the day, or if you feel like you're in fog, your body may tell you that it needs more rest.

Here are some tips to help you establish a better sleep routine:

  • Note the number of hours of sleep you get each night and how you feel rested. After a week, you should have a better idea of   your health.
  • Try to Go to bed and wake up at the same time every day, including weekends.
  • Save the hour before bedtime as your rest time. Take a bath, read, or do something relaxing. Avoid eating and drinking a lot.
  • Keep your bedroom dark, cool and calm.
  • Invest in good bedding.
  • If you need to take a nap, try to limit it to 20 minutes.
  • If you have constant sleep problems, talk to your doctor. In this case you may have a sleep disorder that requires treatment.

4. Eat taking into account your mood

You also know that food choices have an impact on your overall physical health. But certain foods can also affect your state of mind.

For example:

Carbohydrates release serotonin, a hormone that makes you feel good. Just keep simple carbohydrates - foods high in sugar and starch - to a minimum, because this surge of energy is short-lived and you will collapse. Complex carbohydrates, such as vegetables, beans and whole grains, are better.

Lean meat, poultry, legumes and dairy products are high in protein. These foods release dopamine and nor-epinephrine, which boost energy and focus.

Highly processed or fried foods tend to depress you. The same goes for skipped meals.

Start by making a better food choice every day. 

For example, replace a large sweet pastry for breakfast with a Greek fruit yogurt. You will continue to satisfy your desire for sweets and the proteins will help you avoid a drop in energy in the middle of the morning. Try adding a new food swap every week.

5. Be grateful

Just being grateful can, among other benefits, boost your mood. For example, a recent two-part study has shown that the practice of gratitude can have a significant impact on feelings of hope and happiness.

Start each day by recognizing something you are grateful for. You can do this while brushing your teeth or while waiting for the alarm to go off.

Throughout your day, try to keep an eye on the nice things in your life. It can be important things, like knowing someone likes you or getting a well-deserved promotion.

But it can also be small things, like a co-worker who offered you a cup of coffee or the neighbor who greeted you. Maybe even just the heat of the sun on your skin.

With a little practice, you can even become aware of all the positive things around you.

6. Compliment

Research shows that acts of kindness can help you feel more satisfied.

Giving a sincere compliment is a quick and easy way to brighten up someone's day while giving your own happiness a boost.

Grab the person's attention and say it with a smile so they know you are sincere. You may be surprised at how good it feels for you.

If you want to compliment a person's physical appearance, be sure to do so respectfully.

7. Take a deep breath

You are tense, your shoulders are tight and you feel like you could “lose your mind”. We all know this feeling.

Instinct can tell you to take a long, deep breath to calm yourself down.

Deep breathing exercises can help reduce stress.

The next time you feel stressed or exhausted, follow these steps:

Close your eyes. Try to imagine a happy memory or a beautiful place.

Inhale slowly and deeply through your nose.

Exhale slowly through your mouth or nose.

Repeat this process several times, until you start to feel calm.

If you have trouble breathing slowly and deliberately, try to count to 5 in your head each time you breathe in and out.

8. Sad moments are part of happiness

A positive attitude is generally a good thing, but bad things happen to everyone. It's just part of life.

If you hear bad news, make a mistake, or feel like you're in trouble, don't try to pretend you're happy.

Acknowledge the feeling of unhappiness, letting it live for a while. Then focus on what made you feel bad and what you need to get over it.

Would a deep breathing exercise help you? A long walk outside? Talk about it with someone?

Let the moment pass and take care of yourself. Remember that no one is always happy.

9. Keep a journal

A journal is a good way to organize your thoughts, analyze your feelings and make plans. And you don't have to be a literary genius or write volumes to benefit from it.

It can be as simple as writing down a few thoughts before going to bed. If writing things down makes you nervous, you can always shred them when you're done. It's the process that counts.

10. Coping with stress

Life is full of stressors, and it is impossible to avoid them all.

There is no need to do this. According to Stanford psychologist Kelly McGonigal, stress is not always bad, and we can even change our attitude towards stress. Learn more about the benefits of stress.

For the stressors that you cannot avoid, remember that everyone is stressed - there is no reason to think that everything is up to you. And chances are you are stronger than you think.

Instead of getting overwhelmed, try to tackle the stressors head-on. This may mean starting an unpleasant conversation or going the extra mile, but the sooner you tackle it, the faster the pit in your stomach will start to shrink.

Balance sheet

You've had a glimpse of a few daily, monthly and yearly habits to help you get started. Remember that everyone's version of happiness is a little different, as is the path to travel to reach it.

If some of these habits create additional stress or just don't fit your lifestyle, give them up. With a little time and practice, you will find out what works and what does not work for you.

    So, what about you, are you planning to implement these tips in your lifestyle, or these are already part of your lifestyle, leave a comment in the comment section below!

Stay Healthy, Stay Fit.


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