New Year Resolution Click To TweetNew year Resolution

Sometimes the smallest step in the right direction ends up being the biggest step of your life.

Tiptoe if you must, but take this step.

New Year Resolution

The new year is almost here and it’s time to set some resolutions. With the motivation of a new year driving you to succeed, now’s the time to set some goals and stick to them. While you may be worried about your resolutions not lasting, having a clear goal will always deliver more improvements than not.

To set yourself up for the success of the new year resolution for 2021, be specific and realistic about your resolutions. Also, remember to reward yourself regularly and not give up after a setback. After all, changing both your behavior and mindset is never easy, but it certainly is worth the effort.

Some points are repeated in this post but in different forms as reminders to make you understand the importance of the same.  Try to follow all suggestions during the year so that you will find yourself a different person at the end of the year.

When making resolutions ask yourself the following questions:

  • How do you want to feel? Will this resolution get you closer to that?
  • What energy do you want to create? Will this resolution give you that type of energy?
  • Are you operating from a place of restriction, or abundance? Does this resolution involve taking away things you like?
  • Would you recommend this resolution to your younger sister or best friend?
  • How will this resolution impact the next 5  years from now?

Book Recommendations For New Year's Resolutions: Our Reading List For Every Goal You Set

Click here for New Year’s Resolution Ideas

From setting yourself healthier goals to making changes that’ll allow you to get the most out of life, here are twenty New Year’s resolution ideas that’ll see you become the best version of yourself.

Get Healthy / Lose weight- Getting healthy and losing weight are two of the most common New Year’s resolution ideas. They’re also two resolutions that tend to fail. The key to sticking to this goal is to be clear about what you want to achieve. Instead of simply intending to get healthier, set specific goals, such as quitting fast food, soda, or sweets, drinking less alcohol and more water, or exercising 30 minutes a day. Achieve each goal step by step.

Travel More- If you spent this year stuck at home, chances are that traveling may be on your list of resolutions. Instead of just leaving it as an empty promise to yourself, make it happen. Plan where you want to go, ask for the time off work, and decide on how much money you’ll need so you can start saving.

Quit Smoking- Quitting smoking can be one of the hardest resolutions to stick to. Luckily, there’s now plenty of help around to boost your commitment and keep you on track. Just remember, a setback does not mean you need to give up on your goal! Keep pushing through and stay focused on how much better your life will be without cigarettes.

Define your style- The New Year is the perfect time to re-access how you want to present yourself to the world and define your style. Whether you want to dress more sophisticated, be bolder with your clothing choices or take your look back to basics, now’s the time. Start with a big closet cleanout and go from there.

Take up a new hobby / Learn a new skill- Taking up a new hobby or learning a new skill can be a very rewarding resolution to undertake. Choose from a variety of options, such as painting, learning a musical instrument, cooking, writing, and reading more, to find your favorite activity.

Save more money- By saving more money you can drastically improve your life in the long run. Be sure to set a budget and track exactly where you spend your money to stay on top of things. Then, transfer money each week or fortnight into your savings and watch it grow. The same techniques will work for getting out of debt too.

Improve relationships- Setting a resolution to improve the relationships in your life can make you feel more connected, happier, and less lonely. Whether it’s setting regular date nights with your partner, making a special effort for friends’ birthdays and other special occasions, or picking up the phone and calling your parents/close relatives, you’ll feel better for making the effort.

Get organized- Becoming more organized in life will not only feel great, but it’ll help you accomplish all those other goals you’ve set. By using a daily planner you’ll never miss a deadline again and by de-cluttering your home you’ll experience more mental clarity and reduce stress.

Stop judging people- A resolution to stop judging people is a noble goal. By focusing on people’s positives rather than their negatives, you’ll learn to be more accepting of both others and yourself.

Stress Less- Setting a resolution to stress less can be difficult and cause stress itself. Instead of worrying about changing your mindset instantly, focus on relaxing more through meditation, yoga, massage, or even a bath. Then, slowly work to view things in a positive light rather than a negative one.

Learn a new language- Learning a new language is a great way to exercise your brain and immerse yourself in another culture. Whether you sign up for a local class or learn online, you’re sure to find the challenge rewarding.

Get a better job- Getting a better job is often atop many New Year’s resolution lists. If it’s on yours, create a clear idea of what a better job means to you and how you can achieve it. You may need to get a mentor for insightful advice or it may be time to take the plunge and start your own business.

Be more adventurous- If you felt like this year was a little dull, you may have resolved to be more adventurous in the new one. Start by saying yes to more things and trying things you’d normally avoid and you’ll soon be living life to the fullest.

Watch less TV- If Netflix had you glued to the TV all year long, you may be feeling a little disappointed with yourself. By setting a resolution to spend less time on the couch, you’ll make sure 2021 is one to be proud of with plenty of accomplishments.

Become more cultured- If you’ve ever been stuck in a conversation about art and not been able to contribute a thing, then now it’s time to get more cultured. By becoming a member at your local museum or gallery, attending the ballet, or catching a play, you’ll have plenty to say in your next cultural convo.

Be Greener- Setting a resolution to be “greener” is the perfect way to help the environment and feel good about yourself. Be sure to set clear goals, however, such as recycling wherever possible, buying sustainable items, changing diet, or riding to work instead of driving.

Stop Procrastinating- There’s no better time than the beginning of a new year to stop procrastinating. For each task that you want to accomplish, set yourself a realistic timeline with regular checkpoints. Once you’ve completed the task, give yourself a little reward for all your hard work.

Be more selfless- Being more selfless is a fantastic resolution for the New Year. By donating your time or money, working to help others succeed, making a special effort to help a friend in need, or going out of your way to being kind to a stranger, you’ll do your part to make the world a better place.

Fall in Love- Falling in love is a tricky resolution to achieve. As it’s often out of your control, it can be better to focus on self-improvement to better your chances of attracting a partner rather than searching for love itself. That being said, you won’t meet anyone sitting on the couch watching TV, so be sure to put yourself out there.

Get more Sleep- To get more sleep is a goal on many of our lists. Going hand-in-hand with endeavors to live healthier, getting more sleep will leave you in better shape physically and mentally. Try setting an early bedtime and getting up earlier to achieve this resolution.


Popular New Year's Resolutions to Never Ever Make | Reader's Digest

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This year, your New Year’s Eve, like all of the 2020 holidays, will likely look different. You might be spending the evening watching New Year’s movies or playing a New Year’s game at home with your family rather than going out for a glitzy night on the town.

But we know you’ve seen all those resolution lists before, the ones with all the complicated cleanse, intense workout plans, and sincere intentions to do your best and make new healthy habits. Those tend to make you feel overwhelmed, and by January 20th, you’re ready to get back to the same old, same old.

But change doesn’t have to come all at once. Why not subscribe to the motto, “Progress, not perfection” this year and pursue a few goals in small steps. What follows is a list of goals that aren’t rocket science, but can work within your busy lifestyle, create more freedom, stimulate creativity, and ultimately cultivate a connection with those you love and the community around you.

Resolutions are likely to break within a couple of months so an alternative is to set goals for the year and try to achieve these goals.

Less soda more tea                                                            Dance even when people are watching

Get Organized                                                                    Make time for Hobby

Admit when you are wrong                                             Do not participate in gossip

Drink one glass of water before every meal                 Teach empathy

Spend money on things that create memories            Take care of the garden

Less ignorance more understanding Inspire               Dance- even when people are watching

Hug your children every single day                               Take better photos

Cook one “real” meal every week                                   Pay down Debt

Be someone that makes you happy                               Socialize more

Use products that are eco friendly                                Let go of grudges

Less talking more listening                                             More gratitude

Spend more time outside                                                Visit new places

Less planning, more doing                                             Spice up the mundane

Make time for breakfast                                                 Finish an outstanding task

Floss more often                                                              Make a new friend

Be more awesome than last year                                 Save for a special occasion

Learn to tweet                                                                 More family dinners

Get lots of rest                                                                 Less junk foods more salads

Make time for ME                                                          Laugh every day

Less complaining, more encouraging                        Do better

Take more photos of loved ones                                 Worry less

Surround yourself with positive people                    Less doubting, more believing

Stay focused                                                                    BE Positive

Always give a little more than you promised           Stay focused

Less lazing around, more working out                      Watch less Tv

Less frowning more smiling                                        Buy one thing that is organic

Reconnect with old friends                                          Less insecurity more confidence

Try one vegan meal                                                       Arrive on time

Find the good in people                                               Recycle more

Dedicate one night a week to “us”                             Pay cash more, Credit less

Have more patience with idiots                                 Learn something new

Don’t get the last word                                                Quit an addiction

Buy one outfit that makes you feel sexy                   Read more books

Learn something you didn’t as a child                     Create and maintain a bedtime routine

Run an obstacle race                                                    Be less self-deprecating

Clean something thoroughly every week                 Get healthy

Dress like you are going out even when you are not

Forget past mistakes and move on to bigger and better ones

Make personal phone calls instead of texts or e-mails.

Resolutions 2021 Word Cloud Concept Stock Photo, Picture And Royalty Free Image. Image 156068867.

Click here for New Year Goals II-

Did you start 2020 with dreams of traveling more? Or maybe you wanted to break out of your shell and make new friends and explore your city? Perhaps you set fitness goals for yourself or had the intention of spending more time with your family. Regardless of how you started this year, it’s safe to say it probably did not go the way you’d planned because of the COVID-19 pandemic.

1. Focus on a Passion, Not the Way You Look

Resolutions are in fact NOT an invitation to start a diet or a workout plan but a beautiful reminder that a new year can bring new life to our passions.

2. Work out to feel good, not be thinner.

Instead of obsessing over the scale, obsess over how amazing you feel since you started being more active. Numbers don’t mean much.

3. Stop gossiping.

Don’t be that person. Spread positivity.

4. Give one compliment a day.

You never know—it just might make that person feel a whole lot better.

5. Go a whole day without checking your email.

Nobody’s going to die. It can wait until tomorrow.

6. Do Random Acts of Kindness

Anyone can be kind, and it costs you nothing. Acts of kindness and generosity make the world a better place. Encourage caring and compassion and believe it is better to be thoughtful and kind than to bully. Let’s spread smiles together! You don’t have to be big to make a BIG difference in the world.”

7. Read a book a month.

Haven’t you heard? Reading is good for your brain, it can reduce stress, and it can improve your memory and concentration.

8. Go someplace you’ve never been.

Step outside of your comfort zone and do something daring. It’s good for the soul and forces you to learn new things.

9. Clear out the clutter.

Clutter is literally bad for your health. Research says it stresses you out. Make 2021 the year of organization and cleanliness.

10. Turn off your phone one night a week preferably every day.

You’re sleeping anyway. You don’t need it!

11. Reduce your waste.

Reduce your waste by ditching paper towels in favor of rags you cut up from old towels and clothes. Another easy switch is reusable grocery bags. It makes a difference!

12. Volunteer.

Not only is volunteering good for your own mental and physical health, but you’re doing something kind and selfless for others.

13. Travel on a small budget.

“Traveling on a budget is all about flexibility and being willing to sacrifice a bit of comfort and luxury in favor of seeing the world and the life-changing experiences that travel comes with. A lot of people have the idea that travel needs to be luxurious and holidays need to be expensive for them to be fun.

14. Write down one thing you’re grateful for every night.

End the night with gratitude and you’ll feel better when you lay your head down on your pillow.

15. Drink more water.

You’ve probably heard that your body needs it. 75 percent of us are chronically dehydrated. Drink up!

16. Take some of your paychecks and put it in savings or investment.

Even just a small percentage can really add up down the line. Plan for the future and don’t be generous with your money.

17. Stop multi-tasking.

Multi-tasking can lead to memory problems, it reduces our brains’ grey matter, it hurts productivity and efficiency, and it can even increase stress, anxiety, and depression. Focus on one thing at a time.

18. Talk to yourself with kindness.

We aim to be nice to others but then criticize ourselves relentlessly. Stop! Think nicer things about yourself.

19. Call a friend instead of texting them.

You can Face time them for extra measure!

20. Don’t buy things you don’t need.

Bad habit. We love to spend money even if it’s for no good reason. Don’t need it? Don’t buy it.

21. Keep a journal.

Research says that journaling can help battle anxiety, stress, and depression. Even if you write only a few sentences, you can reap the benefits.

22. Clean out your car.

It’s so easy for it to become trashed, especially if you drive a lot. Spot clean as you go so that your ride is always looking sharp.

23. Put your bills on auto-pay.

This won’t put you under any financial stress, do it! It’s one less thing you have to think about and you’ll never pay late fees again. Win-win.

24. Take the stairs.

It’s good for your caboose.

25. Go to the dentist when you’re supposed to.

Your oral health can actually have an impact on things that are happening in other parts of your body, like your heart and lungs.

26. Be kind on social media.

“I think everyone who uses social media should strive to empathize more with strangers and respond to others on the internet with kindness. Don’t let hate or bullying be motivation for interacting on social platforms.

27. Let go of grudges.

Wouldn’t it be nice to start 2021 with a clean slate? Leave hate behind. Anger is so 2020.

28. Stay in touch with the people who matter.

Even a quick call, text, or email can make a world of difference.

29. Try a totally new restaurant.

Go on. Be adventurous. Get that strange sushi roll or order takeout from the Indian restaurant that just opened up recently.

30. Start a new hobby.

Do new stuff. Let yourself blossom in 2021.

31. Travel somewhere without posting about it on social media.

“No status updates, no photos… just go on vacation and not tell anyone. That might seem silly but in a world where ‘it didn’t happen unless you post it about it on Instagram,’ it can be a challenge to resist the temptation to post that sunset beach photo or poolside cocktail selfie.

32. Bring a plant into your home.

They might help reduce your stress and improve your productivity.

33. Sanitize your personal belongings.

Daily use items like cell phones might be the dirtiest things we touch all day.

34. Start cooking!

Bonus points if it’s something you feel like you’re not good at.

35. Buy less plastic.

It’s polluting our oceans, destroying the earth, and hurting animals. Be more aware of what you’re buying.

36. Send handwritten letters.

Nobody does this anymore, and it’s such a thoughtful, genuine gesture. Make somebody’s day!

37. Donate clothes you never wear.

We tend to hang onto stuff “just in case.” If you haven’t worn it in a year, give someone else the chance to.

38. Pay off your credit card every month.

And if something is so expensive, you think that you won’t be able to? Don’t buy it.

39. Avoid people who complain a lot.

It doesn’t matter how positive a person you are. Negativity spreads, and it will impact you. And on a similar note…

40. Remove negativity or anything that makes you feel lousy.

Even things like super sad movies or news sources that just upset you.

41. Travel somewhere with no map.

“I’d also recommend going on a road trip without using Apple or Google maps. No GPS. Just start driving and see where it takes you. You’ll never know what sort of fun and exciting adventure you’ll end up on as a result.

42. Wear sunscreen.

The sun can do damage even when you’re driving in the car. Make SPF your new best friend.

43. Cook more.

It’s therapeutic, and you’ll probably end up with something pretty darn delicious.

44. Get a Real Haircut.

Some of us are so attached to our hair—literally and figuratively. Chop off a few inches. You might feel like a new person and have a new look.

45. Do Something That Scares You

Practice a little bravery.

46. Make Your Bed Every Morning

Making your bed helps you accomplish something first thing in the morning and thus starts your day with success.

47. Stay on Top of Your Inbox

Is the number of unread messages creeping up on you? Stay on top of it and aim to clear your inbox out throughout the week.

48. Try Guided Meditation

Meditation offers a whole host of science-based benefits, including reduced stress and anxiety and improved memory and attention span. Try a few new Apps.

49. Stretch It Out

We spend so much time sitting and staring at our phones, all hunched over. Loosen up those tight muscles with even just five minutes of stretching each day.

50. Craft Something Yourself

Even if you’re not the artsiest, DIY-type of person, the satisfaction you get from making something with your own hands is undeniable. It can be as small as a candle or as big as a coffee table.

51. Go to Bed Happy Each Night

“Never go to bed angry.” It’s a cliche, but it’s true. Aim to start and end each day with happiness and gratitude.

52. Spot Clean as You Go

Overwhelmed by a filthy house you have to clean from top to bottom each weekend? Simple solution: Clean as you go. Wash dirty dishes after each meal and wipe down toilets and countertops throughout the week. Easy peasy.

53. Pay it Forward

Did someone do something nice for you recently? 2021 is a great time to do something nice for another. Maybe you’ll pay for someone’s coffee in the Starbucks drive-thru or buy a meal for a homeless person. Receive good things, and spread them, too.

54. Talk Less, Listen More

Good things happen and you learn and notice so much when you spend more time listening.

55. Whatever Your Goals Are, Write Them Down

People who write down their goals are 42 percent more likely to achieve them. Whatever you want in 2021, commit it to paper.

New year resolution for the year 2021

Few Important things that can change your life in one year (2021).

  • Stop complaining and appreciates how lucky you are every day.
  • Embrace loneliness and reinvent yourself in the process.
  • Say goodbye to the people that don’t bring positive energy into your life.
  • Throw off the TV and set internet controls.
  • Pick one skill you want to cultivate and focus on developing it.
  • Commit to the goals you have set for yourself and never look back.
  • Sweat every day to boost your mood.
  • Fail forward. Learn from every mistake you make.
  • Meditate.
  • Look on the bright side.
  • Practice deep breathing.
  • Avoid social comparisons.
  • Watch something that uplifts you.
  • Make chores more fun to do.
  • Make a playlist of feel-good songs.
  • Spend time empowering people.
  • Adopt an attitude of gratitude.
  • Ditch one bad habit.
  • Live simply consume less.
  • Make time for self-care.
  • Embrace spontaneity.
  • Complete a no-spend month.
  • Practice intentional breathing.
  • Help others – especially those in need.
  • Improve your posture and body language.
  • Eat nutritious food and drink lots of water.
  • Remind yourself that you are doing your BEST.
  • Take breaks off social media and your phone.
  • Distance yourself from things that don’t feel good.
  • Make a list of things you are thankful for.
  • Create a more balanced life.

10 New Year Resolutions for Graphic Designers

This is the beginning, of anything you want,

Don’t make resolutions without an action plan.

The secret to success is right in your hands.

Don’t limit your challenges. Challenge your limit.

Stop making lists. Be more consistent.

Be more awesome than last year.

Believe in yourself & you will be unstoppable.

Working on myself, by myself, for myself.

There are only two options: Make progress or make excuses.

Your only limit is your mind.

Don’t wish for it work for it.

If it doesn’t challenge you, It won’t change you.

Every morning, you have a new opportunity to be a happier version of yourself. 

Don’t decrease the goal. Increase the effort.

10 Meaningful Life Quotes And Sayings Affirmations | Abundance |Happiness | Inspiration | Women’s quotes |Encouragement | Boss Lady| Success |Joy | Empowerment |Mindset |Peace |Bad Ass


New Year's Resolution - Striving to be a happier and more fulfilled person can be accomplished with both big and small lifestyle changes!

Free New Year's Resolutions Printable- Great activity for families to do together each year from Modern Parents Messy Kids

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Nutrition and Health Click To TweetNutrition and Health

Nutrition and Health

A healthy diet has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy. However, making major changes to your diet can sometimes seem very overwhelming.

Click here for Best foods to boost your immune system-

Instead of making big changes, it may be better to start with a few smaller ones.

Food is required to 

  • Make our body strong,
  • To provide energy to play, study
  • To do daily activities
  • To maintains all body functions
  • To grow
  • To gain height
  • To fight illness and remain healthy
  • To maintain a healthy body.

During the adolescent period, the nutritional need of the body increases to maintain growth and development such as height gain and muscle mass. Therefore a balanced intake of food is very important

Important elements of Food- Carbohydrate, fat, proteins, minerals, fiber, and vitamins


Important elements of Food- Carbohydrate, fat, proteins, minerals, fiber, and vitamins

Energy to our body is provided by Carbohydrates and Fats- Rice, Wheat, Sugar, Potato, Jowar, Honey Bajra.

Fat rich foods are Oil, Ghee, Butter, and Nuts

Proteins are the main ingredient in the building blocks of our body. Muscles and other organs are mainly made up of proteins – Pulses, Meat Fish, Beans, Peas, Soyabean, Milk Egg.

Minerals are added for –

  • Bones, Teeth
  • Healing of wounds
  • Fight Infections
  • Healing of Body
  • Convert food into Energy

Important minerals required for our body are—Calcium, Iron, iodine, Zinc

Vitamins are important for—

  • Normal body function
  • Wound healing
  • Healthy skin
  • Resistance to Infection
  • Energy Production

Vitamin-rich foods are – Vegetables, Fruits, Milk, Eggs, Citrus,

Important Vitamins are A, B, C, D, E, K

Fiber- High fibrous fruits are –

Oranges, Pear, Banana, Mango, Kiwi, guava, Apple, Grapes, Strawberries, and Plums

For weight Loss—Avocado, Carrot, Black beans, Broccoli, Brussels Sprouts, Lentils, variety of Dals, and Soya beans.

Plan your Diet—

Cereals should be consumed as the main source of energy

Vegetables and fruits are excellent sources of various nutrients eat plenty of them

Pulses, milk, nuts, are very useful for the body- include a few of them in every meal

Egg and meat are nutritious- eat in moderation

Oil, ghee, butter, sugar, jaggery are essential but eat less as an excess of these can cause disease


Eat healthy, be healthy. | Healthy, Nutrition, Health food

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A number of nutrition and health tips are well established and proven over a period of time although even qualified experts often seem to be holding opposing opinions and it’s easy to get confused when it comes to health and nutrition.

Following tips are based on good science—

Don’t drink sugar calories– Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food.

Therefore, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects.

Eat Nuts– Despite being high in fat, nuts are incredibly nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients. Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism. In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.

Avoid processed junk food– Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

Don’t fear Coffee– Coffee is very healthy. It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

Eat Fatty Fish– Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.

Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

Get enough sleep– The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to 89% and 55% increased risk of obesity in children and adults, respectively.

Take care of your Gut health with probiotics and fiber– The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria.

Drink some water especially before meals– Drinking enough water can have numerous benefits. Surprisingly, it can boost the number of calories you burn.

Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day.

The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.

Don’t overcook or burn your meat– Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.

However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer. When you cook meat, make sure not to overcook or burn it.

Avoid bright light before sleep– When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin. One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

Take vitamin D3 if you don’t get much sun exposure– Sunlight is a great source of vitamin D. Yet, most people don’t get enough sun exposure. If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.

Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer.

Eat vegetables and fruits– Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

Make sure to eat enough protein– Eating enough protein is vital for optimal health. What’s more, this nutrient is particularly important for weight loss. High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories.

It can also reduce cravings and your desire to snack late at night. Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

Do some Cardio– Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.

Don’t smoke or do drugs, and only drink in moderation– If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait. If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

Minimize your sugar intake– Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.

Don’t eat a lot of refined carbs– Not all carbs are created equal. Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.

Studies show that refined carbs are linked to overeating and numerous metabolic diseases.

Don’t fear saturated fat– Saturated fat has been controversial. While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease.

New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease.

Lift heavy things– Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

Avoid artificial trans fat– Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. Although trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.

Use plenty of herbs and spices– Many incredibly healthy herbs and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

Track your food intake daily– The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker. It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.

If you have excess belly fat, get rid of it— Belly fat is particularly harmful. It accumulates around your organs and is strongly linked to metabolic disease.

For this reason, your waist size may be a much stronger marker of your health than your weight. Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat.

Eat eggs, yolk, and all– Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.” It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people.

Additionally, a massive review of a large number of people found that egg intake had no association with heart disease risk. Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.

Nutrition and Health Tips by Srikanth | Facebook

Click here for Nutrition facts that should be common sense ( but aren’t )-

Common sense should not be taken for granted when people are discussing nutrition.

Many myths and misconceptions are being spread — even by so-called experts.

Artificial trans fat is unsuitable for human consumption:

Trans fats are unhealthy. Their production involves high pressure, heat, and hydrogen gas in the presence of a metal catalyst. This process makes liquid vegetable oils solid at room temperature.

Of course, trans fats are more than just unappetizing. Studies show that they are unhealthy and linked to a drastic increase in heart disease risk. FDA has banned trans fat since June 2018. Plus, foods with less than 0.5 grams of trans fats per serving may be labeled as having 0 grams.

You don’t need to eat every 2-3 hours:

Some people believe that having smaller, more frequent meals may help them lose weight. However, some studies suggest that meal size and frequency have no effect on fat burning or body weight.

Eating every 2–3 hours is inconvenient and completely unnecessary for the majority of people. Simply eat when you’re hungry and be sure to choose healthy and nutritious foods.

 Take news headlines with a grain of salt:

The mainstream media is one of the reasons behind many circulating nutrition myths and confusions. It seems as if a new study makes headlines every week — often contradicting research that came out just a few months earlier.

These stories often get a lot of attention, but when you look past the headlines and read the studies involved, you may find that they’re often taken out of context. In many cases, other higher-quality studies directly contradict the media frenzy — but these rarely get mentioned.

Meat doesn’t rot in your colon:

It’s entirely false that meat rots in your colon. Your body is well equipped to digest and absorb all the important nutrients found in meat. The protein gets broken down in your stomach by stomach acids. Then, powerful digestive enzymes break down the rest in your small intestine.

Most of the fats, proteins, and nutrients are then absorbed by your body. While small amounts of protein and fat may escape digestion in healthy people, there is not much left to rot in your colon.

Eggs are one of  the healthiest:

Eggs have been unfairly demonized because their yolks are high in cholesterol. However, studies show that cholesterol from eggs doesn’t raise blood cholesterol in the majority of people.

New studies that include hundreds of thousands of people show that eggs have no effect on heart disease in otherwise healthy individuals. The truth is, eggs are one of the healthiest and most nutritious foods you can eat.

Sugary drinks are the most fattening product in the modern diet:

Excess added sugar can be detrimental to health — and getting it in liquid form is even worse. The problem with liquid sugar is that your brain doesn’t compensate for the calories by eating less of other foods.

In other words, your brain doesn’t register these calories, making you eat more calories overall. Of all the junk foods, sugar-sweetened beverages are likely the most fattening.

Low-fat doesn’t mean healthy:

The low-fat diet promoted by the mainstream nutrition guidelines seems to have been a failure. Numerous long-term studies suggest that it neither works for weight loss nor disease prevention. What’s more, the trend led to a plethora of new, processed, low-fat foods.

Yet, because foods tend to taste worse without the fat, manufacturers added sugar and other additives instead. Foods that are naturally low-fat — like fruits and vegetables — are great, but processed foods labeled “low-fat” are usually loaded with unhealthy ingredients.

Fruit juice isn’t that different from sugary soft drinks:

Many people believe that fruit juices are healthy, as they come from fruit. Though fresh fruit juice may provide some of the antioxidants found in fruit, it contains just as much sugar as sugary soft drinks like Coca-Cola. As juice offers no chewing resistance and negligible amounts of fiber, it’s very easy to consume a lot of sugar.

A single cup (240 ml) of orange juice contains just as much sugar as 2 whole oranges. If you’re trying to avoid sugar for health reasons, you should avoid fruit juice as well. While fruit juice is healthier than soft drinks, its antioxidant content doesn’t make up for the large amounts of sugar.

Feeding your gut bacteria is critical:

People are really only about 10% human — the bacteria in your intestine, known as the gut flora, outnumber your human cells 10 to 1. In recent years, research has shown that the types and number of these bacteria can have profound implications for human health — affecting everything from body weight to brain function.

Just like your body’s cells, the bacteria need to eat — and soluble fiber is their preferred fuel source. This may be the most important reason to include plenty of fiber in your diet — to feed the beneficial bacteria in your intestine.

Cholesterol isn’t the enemy:

What people generally refer to as “cholesterol” isn’t really cholesterol. When people talk about the so-called “bad” LDL and “good” HDL cholesterol, they’re really referring to the proteins that carry cholesterol around in your blood. LDL stands for low-density lipoprotein, whereas HDL refers to high-density lipoprotein.

The truth is, cholesterol is not the enemy. The main determinant for heart disease risk is the type of lipoproteins that carry cholesterol around — not cholesterol itself. For most people, dietary cholesterol has little or no effect on lipoprotein levels.

Weight loss supplements rarely work:

There are many different weight loss supplements on the market — and they almost never work. They’re claimed to lead to magical results but fail when put to the test in studies.

Even for the few that work — like glucomannan — the effect is too small to really make a noticeable difference. The truth is that the best way to lose weight and keep it off is to adopt a healthy lifestyle change.

Health is about more than your weight:

Most people focus too much on weight gain or loss. The truth is that health goes way beyond that. Many obese people are metabolically healthy, while many normal-weight people have the same metabolic problems associated with obesity.

Focusing just on body weight is counterproductive. It’s possible to improve health without losing weight — and vice versa. It appears that the area where fat builds up is important. The fat in your abdominal cavity (belly fat) is associated with metabolic problems, while the fat under your skin is mostly a cosmetic problem.

Therefore, reducing belly fat should be a priority for health improvement. The fat under your skin or the number on the scale doesn’t matter as much.

Calories count – But you don’t necessarily count them:

Calories are important. Obesity is a matter of excess stored energy, or calories, accumulating in the form of body fat. However, this doesn’t mean you need to monitor everything that enters your body and track or count calories.

Though calorie counting works for a lot of people, you can do many things to lose weight — without ever having to count a single calorie. For example, eating more protein has been shown to lead to automatic calorie restriction and significant weight loss — without deliberately restricting calories.

People with type 2 diabetes shouldn’t follow a high-carb diet:

For decades, people have been advised to eat a low-fat diet with carbs making up 50–60% of calories. Surprisingly, this advice was extended to include people with type 2 diabetes — who cannot tolerate a lot of easily digestible carbs, like sugar and refined starch.

People with type 2 diabetes are resistant to insulin and any carbs they eat will cause a big rise in blood sugar levels. For this reason, they need to take blood-sugar-lowering drugs to bring their levels down.

If anyone benefits from a low-carb diet, it is people with diabetes. In one study, following a low-carb diet for only 6 months allowed 95.2% of participants to reduce or eliminate their blood sugar medication

Neither Fat nor Carbs make you fat:

Fat has often been blamed for obesity, as it has more calories per gram than protein and carbs. Yet, people who eat a diet high in fat — but low in carbs — end up eating fewer calories than people on low-fat, high-carb diets.

This has conversely led many people to blame carbs for obesity — which is incorrect as well. Plenty of populations throughout history have eaten high-carb diets but remained healthy. As with almost everything in nutrition science, the issue depends on the context.

Both fat and carbs can be fattening — it all depends on the rest of your diet and your overall lifestyle.

Junk food can be addictive:

In the past 100 years or so, food has changed. People are eating more processed food than ever before, and the technologies used to engineer foods have become more elaborate. These days, food engineers have found ways to make food so rewarding that your brain gets flooded with dopamine.

For this reason, some people can completely lose control over their consumption. Many studies examining this phenomenon have found similarities between processed junk foods and commonly abused drugs.

Never trust health claims on packaging:

People are more health-conscious than ever before. The food manufacturers are well aware of this and have found ways to market junk food to health-conscious people as well. They do this by adding misleading labels like “whole-grain” or “low-fat.”

You can find many unhealthy junk foods with these health claims, such as “whole-grain” Fruit Loops and Cocoa Puffs. These labels are used to trick people into thinking that they’re making the right choice for themselves — and their children. If the packaging of a food tells you it’s healthy, chances are it isn’t.

Certain vegetable oils should be avoided:

Certain vegetable oils — like sunflower, soybean, and corn oil — contain large amounts of omega-6 fatty acids. Studies suggest that a high intake of omega-6 fatty acids — relative to omega-3 — increases low-grade inflammation in your body.

Oils high in omega-6 may contribute to oxidative stress in some people, potentially contributing to heart disease For this reason, it may be a good health strategy to choose vegetable oils that are relatively low in omega-6 fatty

acids. These include olive oil, canola oil, and high-oleic safflower oil.

This allows you to optimize your omega-6 to omega-3 ratio

‘Organic’or gluten-free doesn’t  mean healthy:

There are many health trends in the world today. Both organic and gluten-free food is becoming increasingly popular. However, just because something is organic or gluten-free doesn’t mean that it’s healthy.

You can make junk foods from organic ingredients just as well as non-organic ones. Foods that are naturally gluten-free are fine, but gluten-free processed foods are often made with unhealthy ingredients that may even be worse than their gluten-containing counterparts.

The truth is, organic sugar is still sugar and gluten-free junk food is still junk food. Don’t blame new health problems on old foods. The obesity epidemic started around 1980 and the type 2 diabetes epidemic followed soon after.

These are two of the biggest health problems in the world — and diet has a lot to do with them.

Don’t blame new health problems on old foods:

The obesity epidemic started around 1980 and the type 2 diabetes epidemic followed soon after. These are two of the biggest health problems in the world — and diet has a lot to do with them.

Some scientists started blaming these epidemics on foods like red meat, eggs, and butter, but these foods have been a part of the human diet for thousands of years — whereas these health problems are relatively new.

It seems more sensible to suspect new foods to be the culprit, such as processed foods, trans fat, added sugar, refined grains, and vegetable oils. Blaming new health problems on old foods simply doesn’t make sense.

Conclusion: Many nutrition myths and misconceptions are easily debunked with a bit of common sense and scientific evidence. The above list gives you some insight into common misconceptions, helping you be more informed on your way to a balanced, healthy diet. 

Nutrition and Health