From fat to fit – In conversation with Chamara Kasthuriarchchi (lean_lk) 0 768

How does healthy eating affect your life?

From Fat to FitChamara, who is a diet, workout and nutrition consultant with many years of experience and has transformed many number of people from ‘fat to fit’, explains how healthy eating affects our body and mind.

I know that many of us love to eat fast food, but it catches up with us in the long run. While eating healthy would stop you from getting sick, and lower the cost of health care, healthy eating can enrich your body and prevent you from getting high doctor bills.

Eating healthy can be a challenge, Are you up to it?

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Taking care of your health should be a priority for every individual – and it is critically important for anyone struggling with obesity or diseases. Without good health life can be very difficult. For those who are naturally healthy, it is easy to ignore healthy eating habits because they tend to believe they are invisible. But, poor eating habits will catch up with you eventually.
Now is the time to pay attention and make necessary changes; As you search the web for the best foods to eat to build and sustain a healthy body, the answers may sound fairly simple – eat only foods that are good for your body. In fact, isn’t that a non-brainer?

But then, eating anything has its limits, anything excess is bad for the body, lifestyle advice should be appropriate, safe and effective. Everyone understands that proper nutrition is not only control of the calories and endless diet, but a complete diet, which must contain all the necessary products; meat, cereal, dairy, fruits and vegetables. People need to avoid ‘harmful’ biscuits, chocolate, semis and sugary sodas in large quantities. Often we eat what comes to hand: something we can buy and quickly reheat in the microwave. Sometimes there is no time to identify whether the product is harmful.

The main criterion of choice in food are tasty, fast, satisfying and cheap.Healthy lifestyle is a daily package of measures, which consists of a proper balance diet, exercise, avoiding harmful habits, a positive and balance view of the world. Healthy people wanting to lead a healthy life do not necessarily go to a dietitian and buy huge amounts of books on nutrition, which sometimes are frustrating and confusing. In order to feed themselves and their families with healthy and proper food, it is enough to follow a few rules of modern dietetics.

The most important rule is that, it is necessary to maximize enriching the meals we eat. It is desirable to increase the use of vegetables and fruits – then your body will not have a vitamin deficiency. Also it is necessary to reduce the amount of animal fats, partially replacing them with vegetable oils. Limit consumption of pure sugar and salt. It is better to substitute confectionery sweets with honey and dried fruits, salt – with spices.

Sticking to a healthy diet is very simple. To do this you need:

  • Learn how to cook healthy food.
  • Follow a few simple rules of eating.
  • Eat only fresh, healthy foods.

The main rules of healthy eating you should try to follow are;

  • Reduce animal fats.
  • Eat more foods rich in saturated fatty acids such as Omega 3 (red fish, vegetable oils, nuts).
  • Eat foods that contain fibre (cereal, vegetable, fruits, and dried fruits).
  • Eat freshly prepared dishes.
  • Do not fry in butter and completely eliminate margarine from the diet.
  • Abandon overly salty foods.
  • Instead of full cream milk use milk products (kefir, yogurt, fermented milk)
  • Meat, fish, poultry must be freshly cooked.
  • Every day eat a fresh vegetable salad or fresh fruit salad.

From my own experience I know that in order to follow the rules of a healthy diet, I need to limit eating the following foods: salt, sugar, smoked and fried food, fatty pork, pastry products, canned and preserved foods. Of course a complete rejection of harmful products require a huge effort of will. But a bad mood can become better after a piece of cake – do not worry. Stress is much more dangerous for the body than a piece of cake. Try to live without stress, in harmony with yourself – it is another important rule that shapes our healthy lifestyle.

The role of healthy food in a person’s life cannot be overstated. Almost all our health problems originate from the inability or unwillingness to organize regular diet. Healthy diet combined with regular exercise, reduces the risk of chronic disease and disorders such as obesity, cardiovascular disease, diabetes, high blood pleasure and cancer.
Eat right, and the results will not keep you waiting!

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Why Sunday Is the Most Important Day of the Week for Your Wellbeing 0 945

Your business will benefit when you prioritize time for yourself and the important people in your life.

Hustle. Grind. Long hours. Go big or go home. Fake it ’till you make it.

Entrepreneurs hear these statements daily, often from the people who inspire them. Our culture believes we must forgo personal lives in pursuit of business success.

Of course, running a successful business is hard work. It’s stressful, it can feel chaotic, and the tasks sometimes seem downright impossible. But as an entrepreneur, you need to do more than simply push through. Research shows you must take a step back if you hope to achieve any measure of life-work balance and truly relish your accomplishments.

Here are three specific ways the Sunday step-back benefits your business while it helps recharge your batteries, fend off depression and make you more personally productive.

Sunday is prime social time.

Humans are social creatures. Regardless of how busy you think you are, human nature will find ways to remind you that you need others in your life. Don’t resist it. Giving in to this urge for socializing actually is better for your overall health.

Sunday is prime time to make new connections or care take the ones you already have. You should be out of the office, doing something you enjoy.

You gain nothing by denying yourself time to de-stress. Research reveals you’ll spend those hours either in enjoyment or in sickness.

In short, spending quality time with the people who mean the most to you can help improve your health and expel stress. Both are essential for a successful business.

Sunday is the perfect day for self-care.

Taking care of your physical and mental self is essential to rejuvenation. (I’m a big believer in batching, which is why I like to do the bulk of my self-care on Sundays.)

Adding a self-care aspect to your weekly routine can prevent overload, help refocus your goals and reduce stress.

As an added benefit, self-care simply helps you feel good about yourself. You might make a trip to the salon, book a massage at your favorite spa or take a long bath at home with lavender or other relaxing essential oils. It’s taking time for yourself and believing you look your best that help you feel great. Both show in your performance. When you like what you see in the mirror, you project confidence and your positive energy increases.

Unfortunately, the inverse also is true: If you believe you look as ragged, worn-out, sleep-deprived and worried as you feel, your work will reflect that attitude and your business will suffer.

Schedule time for yourself. You are the embodiment of the business, and you should look and feel your best. Making a commitment to do something for yourself will give you a little reward to look forward to during your work week.

Meditate. Mediation helps clear your mind of negativity and stress. Practiced in earnest, it can give you a moment of peace to reconnect with your goals. Maintain focus on your priorities so you are constantly revitalized.

Get a good night’s sleep, every night. This might seem like an impossible feat, but it should be a clear priority. Plan to go to sleep and wake up at a specific time. Consistency is key to establish this habit and translate it into a routine to keep you on track. Figure out how much sleep you need and stick to that number.

Enjoy your life. For many people, the ability to enjoy life on one’s own terms is the most attractive draw to an entrepreneurial path. There’s no boss telling you what to do. You make your own hours and you work to find success in a field you love. Take a step back to appreciate everything you’ve already accomplished. Use this time of reflection to do what you want to do, and you’ll discover new signs of peace and prosperity in all aspects of your life.

 

Sunday gives you a jump on planning.

Entrepreneurs are expert innovators who thrive on often unconventional work tactics. However, you also must make time to plan the week ahead so you can use your time in the office wisely. It’s true devoting an hour or two each Sunday to this task technically counts as working. But it’s productive and fun. It gives you an excuse to address all the things already on your mind and organize them on paper or in a digital format so you can enjoy the rest of your Sunday.

Many entrepreneurs find that planning also contributes to their sense of balance. It offers time to reflect on the previous week and accordingly amend their actions for the week to come. Here are a few important features to include in your weekly plan.

Goals. Every entrepreneur should have weekly, monthly, yearly and overall goals. Even more important, business owners should keep track of whether they’re achieving their short-term goals while they work on their long-term goals. Little victories are still victories. Celebrating the wins along the way can encourage you to keep striving for more. On the other hand, if you discover you aren’t reaching those midpoints, it’s a good indication you need to make changes or risk stalling your progress.

Timetable. Time always moves forward, and we must work with what we have. After all, no amount of money can buy back wasted time. It’s crucial to develop the skill of accurately assessing how much time you need for each task. Otherwise, you’ll run out of hours before you run out of work week.

Scheduling. This is not a wish list of all the thing you’d like to complete. Scheduling is creating a plan and following it. Successful entrepreneurs know what deserves to be included in the plan. Remember: While it’s necessary to schedule work time, meetings and deadlines, it’s equally important to reserve hours in your schedule for family and friends. You can’t do all your socializing on Sundays. You need a bit of a life all week long. Maybe that means jogging or indulging in a date night. Schedule these as priorities so you don’t put your loved ones on hold or worse make the mistake of thinking you don’t have time for them.

Reclaim Sunday as a day of rest in your 24/7 world. Take the time your body and mind need to step away, even for one day. You’ll come back Monday feeling refreshed, renewed and highly supported by the life you’ve refused to leave behind.

To Raise Exceptional Children, Teach Them These Values 0 701

Any fact or bit of knowledge we teach a child might be obsolete when they are adults but values endure through all changes.

To parent our children to be exceptional, we must allow our children to experience ‘optimal levels of frustration’ It is our job to love and support them through their struggles but to refrain from solving their problems for them.

We need to equip our children with the insight that their struggles and failures serve as master teachers that help grow them into stronger, more successful people. It is important we help our children overcome the emotional blocks they face, which breed thoughts of small-mindedness and create self-imposed limitations. We must teach them to set high standards for themselves and to never apologize for striving to live up to those higher standards. Our goal as parents should be to encourage our children to think as big as they can, expect nothing less than the best, to have courage and most importantly, to be kind.

Teamwork

To be successful, our children must understand the value that others hold in their lives. We must teach them that fundamental to happiness and success are healthy, supportive and successful relationships. We must encourage our children to get involved in extracurricular activities and give them chores and responsibilities in the home as ways to garner a sense of teamwork into their repertoire of life skills.

It is essential we also involve ourselves in their lives, as this gives us the opportunity to set the standards for the work they need to accomplish inside and outside of the home. The standards we set must be challenging, yet achievable. In doing this, we teach our children to be a valuable asset to each environment they are a part of. The value of teamwork keeps our children from being self-centered and entitled. We must help our children understand they can only go so far in life alone. Our goal must be to show our children that joining forces with others enhances each person’s personal power and elevates the success of all.

Self-care

Personal power and complacency cannot co-exist. We must parent our children to dedicate time and energy whenever necessary to ensure that no important areas of what they need to accomplish are being neglected.

They deserve to have work-time and free-time where they are able to take a minute to feel unrestricted from the weight of their responsibilities. The easiest way to balance work-life for our children is to require they put their responsibilities first and free-time second. This value helps them manage their own lives in a highly effective way. Putting free-time second allows our children to not be bogged down with nagging responsibilities during their free-time, because they have none. When we teach our children to set high standards in all areas of their lives, they will come to see that their hard work rewards their free-time and vice versa.

Seeing possibilities where others see problems

When we teach our children to approach their challenges with a belief in solutions, this encourages them to engage in the creative process of examining and architecting alternate routes up the mountain. Being solution-focused safeguards our children from defeatist thinking. It is our job to teach them that if they cannot find a solution, they must open their mind, seek the advice of others and apply new ideas and suggestions until barriers are removed and their problem is solved. When we parent in this way, our children learn that life is full of possibility when they apply persistence and consistency in thought and action towards solving their problems. When solutions are the focus, we teach our children the all-important skill of pivoting in life whenever necessary.

Motivation

To grow our children in their personal power, we must parent them with a ‘motivation mindset’ by teaching them to consistently monitor, evaluate and adjust to the work ahead of them and their attitude about it and to stay clear of sabotaging beliefs that may drive complacency, too much time on electronics and other roadblocks that interfere in them living up to their higher standards.

One of the best ways to keep our children motivated is to teach them to write things down as a method of defining their goals and direction. Encouragement, validation, and support must be consistent in our parenting. Our children want to live up to our expectations and our acknowledgment of their effort is almost always what they experience as their greatest reward.

Time management

One of the most important values we teach our children is ‘the power of now’

Success is deeply rooted in having exceptional time-management skills. We must parent our children to get their most important tasks accomplished first. It is natural to want to avoid stress but if we can teach our children to get their most stressful tasks done first, the rest of the work they need to accomplish will be much easier.

When our children get caught in the small non-urgent tasks, it pulls them away from the more important aims requiring their attention. It is also important to teach our children to be on time or early to all commitments. No one likes dealing with people who are chronically late. We must parent our children to understand that being on time makes other people respect them and to see them as dependable.

Accepting responsibility

For our children to be and feel successful we must parent them to understand that whatever happens in their life or career, the best path to follow is always to take responsibility for the outcomes, both positive and negative, which are the result of their efforts. If they make a mistake, we must encourage them to see their mistake as a self-created learning experience. We must help them examine what they need to shift and change to avoid making this same mistake in the future. Taking responsibility allows our children to learn the value of humility and to be flexible enough in their thinking to change their approach whenever necessary. We must parent our children to believe that true power is understanding that mistakes gift them with more than they take away from them. It is from their mistakes that all of their new directions will arise. It is important for our children to understand that powerful leadership is not about ego; it is about humility and a willingness to learn.

Kindness

There is no greater a value to teach our children than the value of kindness. Kindness does not turn our children into sappy pushovers. It turns them into classy people who possess good character.

We must teach our children that all people have value and that they can deliver both good and bad news to others with a sense of grace. We must parent our children to be kind to themselves, as our children can be so hard on themselves when things are challenging them. When we are kind to our children, our children believe we see them as deeply valuable. When our children believe that we see them as valuable, they learn to value themselves. Their belief in their personal value sets them up to live their lives with a solid sense of confidence in who they are and what they have to offer. As parents we want to create an emotional environment of kindness that is infectious, contagious and advantageous to the children we are raising. Kindness will take our children further in life than any other human characteristic.

By: Chantal D.