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Fat Rich Foods You CAN Enjoy !

Hi Folks,

Here’s something thought you would like as much as I do …. that is enjoying delicious fat rich foods AND accomplish your diet successfully.

Sounds Impossible….the very word says… I am possible !!

If you’ve been working on making some improvements in your fat loss diet plan, one thing that you must give some serious consideration is which healthy fat rich foods you’re consuming. So many people come to believe that they should be eliminating all fats from their menu, but this isn’t the case at all.

In fact, healthy fats can improve the rate of progress you see because they’ll help to decrease your hunger level, stabilized blood sugar, and make sure that your body is functioning optimally. They are more calorie dense than proteins and carbs, however, so portion control will be a must.

As long as you are making sure to control your serving sizes, the following four healthy fat sources will make for a terrific addition to your plan. Most people get into the habit of relying on olive oil and almonds all the time, but these are great to shake things up and add variety to the mix.

Flaxseeds

Flax Seeds

Flax Seeds

The first form of healthy fat to add into your diet plan is flax seeds. Flaxseeds are fantastic because not only are they rich in unsaturated fats, but they also contain the omega fat variety, which is absolutely critical for your overall health. Omega fats will help your body in a number of ways, including to promote a strong heart, improve brain function, lower your body fat composition, and boost your immune system.

They are one fat that you can’t afford to miss out on.

In addition to that, flaxseeds are also rich in dietary fiber content as well, so they are great for calming your appetite and making sure that you aren’t snacking when you shouldn’t.

Try adding flax seeds to a bowl of yogurt, into protein shakes, or even just sprinkling over a salad instead.

In fact, healthy fats can improve the rate of progress you see because they’ll help to decrease your hunger level, stabilized blood sugar, and make sure that your body is functioning optimally. They are more calorie dense than proteins and carbs, however, so portion control will be a must.

As long as you are making sure to control your serving sizes, the following four healthy fat sources will make for a terrific addition to your plan. Most people get into the habit of relying on olive oil and almonds all the time, but these are great to shake things up and add variety to the mix.

Coconut

Coconut

Coconut

The next healthy fat to add into the plan is coconut. Coconut is high in medium chain triglycerides, which are slightly different than the typical fat variety since they can be used readily as an energy source by the body. With most fats, the processing time to convert them into usable energy is slightly longer, but MCT act more like carbohydrates once they enter your system.

For this reason, anyone who is following a lower carb diet plan will definitely enjoy the benefits this type of fat has to offer.

Coconut is rich in saturated fat, but keep in mind that MCTS are not harmful to your health like typical saturated fat is. Coconut can actually help to improve your blood cholesterol profiles and boost heart health while it’s at it.

Coconut is also great since it adds a very unique taste to your dishes, so it is going to be something to consider trying out when food boredom strikes.

You can either use coconut oil, coconut milk, or shredded dried coconut to incorporate this fat into your diet plan, so there are plenty of options here.

If you are going to be using dried coconut, you’ll want to use the unsweetened variety so that you aren’t taking in a high amount of sugar with it is as well.

Dried coconut works perfect for adding into baked goods such as protein muffins or squares. Coconut oil can be used for salad dressings, for preparing your main course protein source, or just used for any other dish you’re preparing where this flavor will blend nicely with the others.

Avocado

Avocado

Avocado

Avocado is the next healthy fat that you should be adding to your diet to help liven it up and get good nutrition in. This is one of the only fruits that actually contains healthy fats, so is far different from most fruits out there.

You’ll also get a good dose of fiber as well as antioxidants with avocado, making it a perfect choice for adding to your meals. The great thing about avocado is that it adds a very creamy texture to dishes, so can easily be used to replace butter in many situations.

For example, sliced avocado works perfectly on sandwiches or in wraps where you would normally use butter or high fat mayonnaise.

Many people also enjoy adding avocado to their salads, or they’ll prepare it into a dip format to serve with raw veggies or fruit.

However you want to serve it, it’s a great addition to a healthy diet plan and is especially good for those who have nut allergies and can’t eat that form of healthy fat.

Chia Seeds

Chia seeds

Chia seeds

Finally, the last type of healthy fats to add to your diet plan is chia seeds. These are a newer fat that many people aren’t even really aware of yet, but that do offer excellent health benefits.

Chia seeds are very high in a number of nutrients including dietary fiber, omega-3 fatty acids, calcium, as well as numerous antioxidants that will help to ward off free radical damage in the body.

Chia seeds also contain a small dose of protein as well, which is great for those who are vegetarian or are simply struggling to get enough in their daily diet plan. Protein is also important for keeping blood sugar levels balanced, so by adding these to primary carb-rich meals, you can maintain your body on a more even keel.

Chia seeds work great added into salads, sprinkled into stir-fries, or just added into any baked goods that you happen to be preparing.

So there you have some of the primary healthy fats that you should consider adding to your diet plan. If you make smart choices and make sure that you measure out your servings so that you’re not taking in an overabundance of calories, these will all be great additions to your diet.

Remember when setting up your diet that your carbohydrate and healthy fat intake must be balanced, so generally speaking, the more carbs you have the fewer fats you’ll eat and vice versa. Keep that in mind as you set up your plan.

Here’s to Boundrylessly enjoying Rich AND Nutritious Foods !!  🙂

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Creating a Mind Success

Success-and-Failure

Success-and-Failure

Hi Folks,

You want to be successful, but you don’t know how.

So you read all about the success of other individuals. You got lost in the world of tips, tricks, and courses for success.

None of them worked for you. At the end of it you were still left wondering, “what is it that I don’t have?”

You’re still looking now.

You’ve exhausted your edition of Outliers by Malcolm Gladwell. You’ve been through hours of listening to those motivational coaches say, “never give up, and you’ll get what you want!” You’ve done it all, and nothing is working.

You’re sick of it, right?

You want something that you can start doing … RIGHT NOW.

You don’t want the “never give up” speech again.

So here is the reality.

Success is something within you.

It’s your daily habits.

Your morning routines.

What you spend your time doing.

It’s not these tips and tricks that others try to sell you.

It’s the way you view the world!

Don’t give up hope…..

Here’s some habits that you can adopt that Will form a successful mind.

Start to Accept Changes

Change is the one constant you can rely on in life. When all else fails you, you can bet that change will be lurking around the corner. With this in mind, wouldn’t it be a smart thing to finally squash that fear of change all together?

Successful people are able to adapt to change. They need to be. If one idea fails, which many will, the successful mind can take that and adapt to the changes presented by the situation.

But how do you accept change?

The way you always have, you just get on with it. Know that it’s there, it’s happening all the time, and don’t let it catch you off-guard. Plan for it, expect it, embrace it, and use it to your advantage.

Start to Set Goals

Not just any goals, but achievable goals. You know when you draw up a check-list, and you tick each individual little job off it? Think back to the feeling of each of those ticks. Think about how relieving it is. Think about how empowered and motivated you feel for the next job.

It’s a pretty damn good feeling, right? Then staring at that completed list at the end of the day, knowing that you’ve accomplished everything you wanted to do for that day. Make your goals that size. Reach your goals every day. Allow that momentum to build, and empower you, every single day! (But don’t forget to schedule your empty check-list days too.)

Also, a study done by Gail Matthews, PhD at Dominican University, seems to support the idea that writing goals is scientifically proven to make us more successful!

Start to Commit to Things

Get rid of those commitment fears. If you want to be successful, you have to commit to things. A new job, a new partner, a new exercise regime, a new magazine subscription, whatever it is — you need to commit!

If you can’t commit when things are going well, you’re going to abandon ship and run a mile the moment you hit some turbulence. This won’t lead you to success. It can’t. You’re not sticking around long enough to reach it.

There’s no real easy way to do this. Though weighing up the cost of the commitment versus the rewards can often be a good start. Regardless, however you decide to face up to it, the end result is the same. You start committing.

Start to Identify Your Purpose

A purpose is the fast-track to success. With your purpose in mind, much like the achievable goals, all that hard work seems a lot more appealing to overcome. When things get rough you can just sit there and say, “Why are you doing this again?” and your purpose will always serve as the motivation you need.

So how do you find your purpose? Answer these simple questions (brutal honesty required):

  • Who are you?
  • What do you want from life?
  • What is it you have that others will benefit from receiving?
  • How are you going to get there?

Start to Believe in You and Your Goals

It’s timeless advice really. You’ve heard it a million times before, but this time you need to let it sink in. If you want to be successful, you have to believe in yourself.

Don’t believe in yourself because it’s your destiny to be successful. Don’t believe in yourself because you’ve got a foolproof plan. Don’t believe in yourself because you really want it. These are fairy tales spun to us, with no real serving purpose whatsoever.

Believe in yourself because you know that you’re going to put in the work. Believe in yourself because you know, as long you’re still breathing by tomorrow, that you will continue to work towards where you want to be. Believe in yourself because you know you’ll overcome the next hurdle you’re presented with.

With this level of self-belief, anything is achievable. You just have to keep going until you get there.

Start to Cultivate Patience

Another timeless piece of advice, inexcusable to leave out of anything discussing success. You need to have patience. Yes some things can happen overnight, but these are often the smaller successes.

It doesn’t matter what it is you want to achieve, knowing how to wait will be a part of it. A successful blog doesn’t launch with thousands of subscribers overnight. A powerful novel doesn’t get written in a day. A superstar fitness model doesn’t miraculously gain his or her physique in 24 hours.

Success takes time. You just have to keep taking every step you can towards it.

Start to Identify Your Downfalls (Then Do Something about Them)

No successful mind is successful if it cannot see where it falls short. It is only in the identification of the shortcoming that it could ever have the potential to be addressed. Many people are their own worst critic though, so it’s not hard to see what needs work.

The hard part is putting in the work. Knowing you’re lazy and doing something about the laziness are two very different things. To be successful you would have to identify that laziness, and then adopt a proactive solution to it. Just saying, “yeah I’m lazy,” isn’t going to get the work done.

The last, and maybe the hardest, part to it all is showing yourself compassion. You’re not going to get it absolutely perfect first try. That’s okay. You’ve got a lot of time left. As long as you’re actually doing something about your downfalls, other than complaining, you’re probably ahead of most.

Start to Identify the Growth in ‘Failure’

Do you know what almost every successful person has in common?

They’ve failed.

Dr. Seuss was rejected by 27 publishers. Stephen King threw his career-launching manuscript in the trash, though luckily his wife pulled it out. Walt Disney was told he had no imagination.

Did any of these give up?

Well okay, Stephen King did for a moment, but the point is they failed and didn’t give up. Instead here they are, names known by almost everyone. These failures only spurred them on to being incredibly successful people. So Acknowledge your ‘failure,’ learn from it, grow from it, and come back better.

The only thing stopping you from trying again is ….guess…..that’s right …. YOU !

Start to Practice EC ~ Emotional Creativity

Emotional creativity, better known as empathy, is the backbone of success. To be able to relate, to put yourself in someone else’s shoes, is what makes you a successful human being.

There’s various reasons why, such as:

  • To be able to serve people what it is they want, which is the key to many successful businesses and careers, you have to relate to their situation. If you lack the emotional creativity to empathize with their situation, you won’t connect well with them.
  • If you’re on your pursuit for success and you’re going to have to climb over some people’s heads, how are you going to stay human doing that? By relating to them. Are you willing to crush other people to get where you want to be? Can you live with that decision? You’ll only know by empathizing.
  • Successful people, at least many of them, are likable. They’re likable because you can relate to them. You can relate because they’re creative enough, emotionally, to appeal to you!

Plus, just as a general benefit, empathy makes you a better human being overall. Putting yourself in someone’s situation is going to lead to better behavior, from you, when it comes to dealing with said people. If you’re not sold on empathy, just read this Psychology Today piece.

Start to Meditate

With the madness of success comes the desperate need for peace. As a successful person, you’ll likely be making stressful decisions every day. If you can’t manage that stress, it’ll dominate you.

Luckily, meditation is here for successful you. With empirically proven health benefits, as outlined in this JAMA article, it’ll help reduce the stress and anxiety of being successful!

So take a couple of minutes out of your day, and really let go. Hit the pause button on everything. It’ll all still be there when you come back, but find time to really just be with yourself. Otherwise that stress could eat you alive.

So there it is. Now all you’ve got to do is put them into practice. Are you ready for success?

Here’s to a Boundrylessly Successful 2015 !!