Easy Steps to Change Your Bad Food Habits

Have you ever really asked yourself the question, “Do I eat to live or live to eat?” It’s amazing how so many people really live to eat thinking any food is better than no food. But what you put in your mouth today will have an effect on you body for a long time.

Certainly you have foods that that you particularly enjoy. These are most often comfort foods that are hard to give up. Not all of these are bad for you, in fact, some can be highly nutritious. But if you make food choices that aren’t the best on a regular basis, here are some suggestions for making changes.

1. Don’t Set Yourself Up. It’s common to sabotage your eating habits when you grab whatever is available when you are hungry instead of stopping to prepare a proper snack or meal. For instance, if you just happen to have a box of chocolate cookies in your desk drawer when you’re ravishing, it’s too easy to reach for them when stressed or you think you are hungry.

2. Stay away from the grocery store when hungry. Being around food when you’re hungry is a key to eating sabotage. You might have the intention to only get a few things at the grocery store but when your stomach us empty, it is easy to abandon the pack of boneless, skinless chicken breasts that have to be prepared for the fried chicken wings at the deli that you can eat in the car on the way home.

3. Don’t snack while cooking. This habit that many of us have can be a real diet killer. It is really bad around the holidays. Depending on how much you snack you could consume an entire meal worth of calories before you sit down to eat the actual meal. Even if you are cooking a healthier meal, you can eat too much before the meal is even served.

4. Change one food habit at a time. Taste is a learned behavior and difficult to change. Don’t force yourself to go cold turkey in giving up foods but take it in steps. For instance, if you enjoy eating full-fat ice cream as well as macaroni and cheese, you know you need to cut back. Don’t drop them both at once; just give up one food at a time. You can start by eating a lower fat version of the food such as a lower fat alternative.

5. Get a Coach. A Health, Wellness or Nutrition Coach can help you to understand how to eat in a way that becomes a new lifestyle, not just for a diet. Coaching can help you get rid of your bad or annoying habits through a series of positive supports provided during your sessions.

6. Make a plan. It is not enough to say that you will change your bad eating habits. That is a vague statement that gets you nowhere. You have to write it down and commit to it. For example, say that you will begin eating whole grains instead of white bread, or using lower fat dairy products over full-fat ones with more calories.

7. Keep a food journal. Record everything that you eat for a week. When you go back to it you may be amazed at all of the sweet, salty or fatty foods you consumed. Use the journal to create a list of the foods that are and are not healthy for you so you can make a plan to make changes.

We don’t always make the best food choices. Use the suggestions here to get in the habit of eating healthier.

Are You Calorie Aware?

If you are older than 40, it’s important to know that your metabolism has slowed down effectively burning less calories than you did as a youth.

Most people are not actually aware of just how many calories are eaten each day or just how many of them get burned up through body processes and activity levels.

Those individuals who are age 60 or older also lose muscle mass and as most of us know muscle mass helps us to burn calories. Without muscle mass, we add poundage to our frame when we eat more than our bodies need.

Men and women who are in their fifties burn 4 to 8% more calories than men and women in their 60s.

Individual who are 40 years of age or older need to be more careful about how many calories they consume each day and more diligent about being able to burn off what we do not need.

If you find that you are gaining weight, make changes now such as increasing your daily activity level, or eating fat-free or light products. Watch portion sizes and drink more than eight 8-oz glasses of water a day.

When counting calories don’t forget to count the calories contained in beverages, condiments, and of course desserts.

Does Your Diet Contain Healthy Foods?

You know that eating healthier foods is necessary for longevity, but knowing what to eat can sometimes be difficult, particularly if you’ve formed bad eating habits over a lifetime.

These few easy tips help you remember which foods to eat in order to have a healthier eating lifestyle.

1. There are six basic food groups that you should select your daily menu items from. The food groups are: whole grains, vegetables, fruits, milk and other dairy products, protein, and lastly the group containing oils. A well-balanced diet will provide your body with all of the nutrients it needs to maintain health.

2. The food items in the whole grains group include whole wheat, brown rice, oatmeal, whole grain barley and millet. You should do your best to avoid eating refined grains which many breads, pastas, and breakfast cereals are made of.

3. The food items contained in the group known as vegetables include a variety of colorful vegetables. Remember that the deeper the color of the vegetable, the greater the concentration of vitamins, minerals and antioxidants are contained in the food item. Dark greens, orange vegetables, broccoli, kale, mustard greens, butternut squash and sweet potatoes are good examples of these darker colored vegetables.

4. The fruit group contains foods that are more enjoyable to eat and we do so in many different ways such as eating them fresh from the garden, canned, frozen, dried, whole, cut-up or pureed. We can even make fruit juices from fresh fruits. Fruits can dress up a salad or become a tasty after school or mid-afternoon work break snack.

5. To stay healthy choose low-fat dairy products. Nowadays you need to be sure that your dairy products do not contain rBST (bovine growth hormone) by choosing organic dairy products. Individuals, who are lactose-intolerant, can choose lactose-free and lower-lactose dairy products, such as the harder cheeses, and yogurt so that they can get the calcium they need in their diet.

6. Protein is a very important ingredient in any healthy diet and to get enough protein from a variety of sources choose from fish, poultry, eggs, beans, peas, nuts and seeds. Try to minimize your selection of red meats that contain higher levels of saturated fats.

7. The oil group provides an excellent and necessary source of healthy fatty acids in your diet and should not be avoided. High quality fats from olive oil, avocado, raw nuts and seeds, coconut and fish are all important parts of a healthy diet.

8. A healthy diet needs to contain vitamins, which are organic compounds that our bodies need for normal growth, and to maintain good health. Certain vitamins are not good to take in too large of quantity, for instance, fat-soluble vitamins like A and D tends to accumulate in our bodies and become toxic when we ingest large amounts of them. Water-soluble vitamins like vitamin C are flushed through the body on a daily basis, so there is no concern for these vitamins. Mineral is inorganic substances and is also necessary to include in our daily diets in order for our bodies to function properly.

Children, pregnant women and boomers especially benefit from a well-balanced diet that provides for all of the needed vitamins, minerals and oils that the body needs.

9. Water is another very important ingredient to healthy eating. Water is essential to the proper function of our bodies. The typical individual should drink at least eight 8-oz glasses of water each day. Individuals who are overweight, pregnant, breastfeeding, or very active should drink more than eight 8-oz glasses of water each day.

Add Legumes For a Healthy Diet

Legumes are a healthy and very versatile food that are in the vegetable group. They have been a part of healthy diets all over the world for more than 10,000 years. You’ve heard of legumes if you know about soybeans. Other common legumes include black-eyed peas, chickpeas, lentils, black & red & navy beans, and also kidney beans.

Legumes provide many essential nutrients that the human body needs for growth and cell building. Legumes contain nutrients such as protein, carbohydrates, iron, folic acid, calcium, magnesium, potassium and B vitamins. Legumes are also high in dietary fibers, are low in saturated fat, and are cholesterol free.

Legumes are seeds that can be eaten fresh or they can be sprouted, dried, or ground into flour.

Legumes contain many nutrients that are important to preventing heart disease, cancer, obesity and other chronic diseases. Legumes are nutrient-dense and nutritionists recommend that we eat several servings each week of legumes.

Tips for adding legumes to your healthy diet:

When purchasing legumes look for those with deep colors.

Soak large, or dried legumes such as beans and chickpeas in room-temperature water overnight in order to rehydrate them before cooking them. They will become soft as they soak.

Use legumes in soups and casseroles. Use pureed beans in dips or spreads. You can also use chickpeas and black beans in salads.

Legumes are a great source of protein for vegetarians.

To add flavor to beans season them with garlic, onion, spices, salsa, even cheeses to bring out the flavor in any bean dish. There are many varieties that you may not have tried yet such as garbanzo beans, adzuki beans, broadbeans, butter beans, mung beans, mungo beans, snow peas, winged beans, yam beans, yellow or white beans.

You can teach your body to overcome the unpleasant side effect (gas or bloating) of beans in your diet by slowly increasing the amount you eat over a period of weeks. You can also slow cook them to reduce the gas-forming compounds. If you add a little baking soda while cooking them this will also help. When eating legumes it is important to drink a lot of water to avoid constipation.

You can add legumes to salad, soup or casseroles. Beans are great in chili too.

Legumes add taste and texture to your healthy meals while they reduce your risk of heart disease. Soybeans are the basis for tofu and are definitely part of a healthy diet.

Enjoy fresh or roasted soybeans as a snack or meal after you have boiled them in lightly salted water for 15 to 20 minutes.

You can add soy flour (grounded roasted soybeans) to baked goods but caution should be used to NOT replace all flour in a recipe with soy flour because soy flour lacks gluten, which is needed to help dough to rise.

Business Leaders Have Stories to Tell


You might take the experiences of your business life for granted and not recognize the value of what you’ve been through.  But here are seven reasons why it is important that business leaders take time to share their stories in writing or other ways.  


Reason 1: You are a Part of History

Business leaders become a part of history by influencing their own part of society and the economy. You have lived through your own dynamic era in history and have a unique perspective on how the economy affects businesses in general and how society has changed for the business world over time. History is a story told from the perspective of a writer. Pick an event in your business history and write about your perspective on the event.


Reason 2: Business Leaders are a Demographic Group

You have a lot of colleagues who could relate to your story. Business leaders have a worldview that comes from getting up everyday thinking about how to influence the life of customers either directly or indirectly. You influence the world through the use of technology and belong to a group that takes risks others don’t. Write about what has inspired you to keep going everyday.  

Reason 3: A Unique Cultural Understanding

Business leaders come in all demographic categories, and ethnic and cultural groups. If you are a Baby Boomer, you belong to the most diverse age category alive. Being a part of this rich diversity means having unique insights on cultural and ethnic history, traditions, and events. Boomers lived through the dynamics of changing the national policies towards segregation and integration. People were learning to live together for the first time during your lifetime. What was it like to be the first woman, person of your ethnicity or cultural group in your business or company? How was it for you to encounter a person of a different background for the first time?

Reason 4: Business Leaders Grow Wiser Instead of Older

Business leaders do age, but aging brings about wisdom. Many events you have encountered are experiences others would benefit by knowing. How did you get through the latest economic downturn?  What did you do to change your business when the going got rough? You have more wisdom than you probably even realize and until you put it in writing others won’t realize it either.

Reason 5: You Live Life-Long Learning

To grow a successful business you have to continue to learn. The idea of life-long learning probably never crossed your mind because learning is just something you do on a regular basis. List lessons you have learned by operating a business over the years. Talk about the lessons of raising a family while growing a company. Tell how you got through conflicts in the marketplace. Talk about starting the company with little to no money. People need the insights of leaders who have made a difference in the world. You are in that category.

Reason 6: Your Stories Are Unsurpassed

There’s nothing like a good story to catch the attention of others; and business leaders have a lot of stories to tell. Your stories are the legacy you have to share and leave with the world. Record a documentary of your business from start to finish.  The breadth of your experiences gives you unlimited amounts of materials to choose from in order to write stories of how your business functioned over the years, what people did in the workplace, and interactions you encountered over time. .


Reason 7: You Created What Others Only Imagine

Thousands of people each day are studying concepts of organizational behavior and change management. Many want to know how to work with teams. With your personal experiences these are topics you can write about with ease and give the practical side of the story. It’s necessary to know the theory but hearing how to live out the steps is equally or even more valuable. You have created ideas that others only imagine. Tell that story and inspire the creativity of others.


Writing business memoirs will never grow old. You could start today thinking of your business history and end up with a list of wonderful remembrances that help business owners stay inspired.