(photo from here)
Most people eat to lose weight, get healthy and build muscle. There are some people, however, who snack correctly in order to enhance their productivity. The following is a list of 20 foods you can eat to improve your eye-sight, improve your performance, energize your brain and keep your day on track.
- Avocados. These keep you from bloating up after a big lunch and are tasty either on their own, with sugar or salt on top, or with your salad.
- Almonds. Great for brainpower.
- Raisins. Want more energy? Grab a pack of raisins. They are high in energy and antioxidants, and low in fat and calories.
- Figs. They help maintain high energy levels while keeping your appetite far away. Whether you find fresh figs or a pack of dried fruit, enjoy its natural sweetness.
- Olives. These are anti-inflammatory and they reduce symptoms to arthritis, asthma and menopause.
- Walnuts. These are full of omega 3 fatty acids to help you think more clearly and keep you focused. Excellent source of protein, but be sure to chew well.
- Carrots. I love carrots and have at least six carrots in a big glass of juice every morning. They are also good for other times too. Snacking on one cup of chopped carrots will give you six times your recommended daily value of Vitamin A. They improve eyesight, especially in the dark.
- Strawberries. As with carrots and flaxseeds, strawberries surprisingly aid in better eye sight. Eating strawberries has also been linked to preventing cancer.
- Flaxseeds. If you’ve been working hard all day, have some flaxseeds. They are great for your eyes to stop them feeling a little dried out, and allowing you to feel fresh even after a hard day.
- Water. Nothing beats water, the healthiest drink on the planet. It speeds up your metabolism, makes you feel fuller instead of eating junk and keeps you hydrated.
- Sunflower seeds. A popular way to beat fatigue. Chew properly as it can take some time.
- Papaya. The colorful fruit helps protect you against the potential damages of secondhand smoke, rheumatoid arthritis, and even the common cold.
- Pear. Usually only available during the pear season and when they come out, I always get them. They taste good, they’re cool in the mouth and they are hypo-allergenic.
- Green tea. So this is probably one of the trendiest tea’s out there, but it’s also very healthy for your body. They are full of antioxidants and strengthens your immune system.
- Ginger. Great for beating nausea and stomach gas. Have it as ginger tea, ginger in your stomach or as low fat ginger cookies. Also helps ease stomach tummy muscles.
- Peppermint. If you have a stomach bug or just need to perk up a bit, have a peppermint drink. It’s a great muscle relaxant and helps you clean up your nasal passages and breathe easily.
- Watermelon. There is nothing like cool, red sweet watermelon that gives you great energy and nutrients without any calories. It’s a great energy booster.
- Low fat yoghurt. Yoghurt is refreshing and cool when you put it in your mouth so it’s a great, tasteful wake up call for your mind.
- Dark chocolate. Having one small bar a day will satisfy your cravings for sweets and give you a load of antioxidants.
- Raspberries. These beautiful fruits are a great source of antioxidants which are great to neutralize your free radicals which can affect your cells.
There you have it, my 20 ways to enhance productivity. What do you snack on in between work that increases your quality of work? Please share…
Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.
Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.
1. Exercise Daily
It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.
If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.
Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.
If you’re a morning person, check out these morning exercises that will start your day off right.
2. Duration Doesn’t Substitute for Intensity
Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.
One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”.
This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.
3. Acknowledge Your Limits
Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.
Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.
Expect to hit a plateau in your own fitness results. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.
4. Eat Healthy, Not Just Food That Looks Healthy
Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.
The basic nutritional advice includes:
- Eat unprocessed foods
- Eat more veggies
- Use meat as a side dish, not a main course
- Eat whole grains, not refined grains
5. Watch Out for Travel
Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.
This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.
If travel is on your schedule and can’t be avoided, make an exercise plan before you go, and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.
6. Start Slow
Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.
If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.
7. Be Careful When Choosing a Workout Partner
Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.
My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.
If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.
I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.
Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.
Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.
More Tips on Getting in Shape
- 15 Tips to Restart the Exercise Habit (and How to Keep It)
- 12 Best At Home Workouts (No Equipment Needed)
- 15 Most Effective and Nutritious Healthy Foods to Lose Weight
|||^||Medical News Today: 30 Minutes Of Exercise Each Day Is Better Than One Hour|
|||^||Medical News Today: What to do about a weight loss plateau|
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|||^||Nomadic Matt: THE FOOLPROOF GUIDE TO STAYING IN SHAPE WHILE TRAVELING|