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What To Do When You Don’t Get Along With Your Boss.



You won’t always get along with everyone you work with. But when there’s friction between you and your boss, that’s a problem.

“It’s not a relationship of equals,” noted Marie McIntyre, a career coach in Atlanta and author of “Secrets to Winning at Office Politics.” “The boss has more leverage than you and is in the power position.”

Your manager is the one influencing your pay, job growth and project assignments. So not being on good terms can be detrimental to your career, even if you’re good at your job.
Learning how to identify problem areas and manage these workplace relationships will help you become more successful. “A united team is a powerful team,” said Jon Gordon, author of “The Power of a Positive Team.” “When you have friction, you aren’t going to be as strong. It’s crucial to your productivity, efficiency and ultimately your success.”

Identify The Disconnect
You can’t fix an unknown problem.

Figure out the source of disconnect with your boss, and then strategize how best to mitigate the situation

It can often be a difference in work or management styles. But if a lot of your colleagues also have issues with the boss, you might be stuck with a bad manager.

“You have to figure out how to work with them. If your boss is an idiot, then you have to figure out how to work for an idiot boss,” said McIntyre.

It helps to discuss with your co-workers about how to best interact with the boss.

Are You The Problem?

There are bad managers out there. But sometimes, the worker is the problem.

Take the time to review your past relationships with bosses — has there always been conflict? If so, you might have an issue with authority.

If you’ve had issues with the majority of your previous bosses, that’s a sign you could have some authority issues, noted McIntyre.

Other signs include feeling resentful when your boss gives directions, arguing or wanting to argue frequently with your boss, and intentionally ignoring instructions.

“If you get into an argument with your boss, you’ve already lost,” she added.

It’s not a relationship of equals. The boss has more leverage than you and is in the power position.”

Learn To Manage Up…Tactfully

If the disconnect between you and your boss stems from different management styles, be proactive and clear with your needs. Tell your boss what you need from him or her in order to perform at your best.

If you favor more autonomy when your boss is more of a micromanager, establish a schedule and communication method that works for both of you.

Creating an open document that details your progress on a project that your boss can access, setting up a designated time to provide an update, or sending daily/weekly email updates can help diffuse any anxiety or unwanted hovering.

If you need more feedback and company insight, set up regular check-ins.

“Outline your goals and request to meet quarterly or monthly to make sure you are on the right track,” said Vicki Salemi, career expert at

“It’s challenging to manage up,” said Salemi. “You are basically telling your boss I need you to help with this so the team looks better, the boss looks better and you look better. It’s a total win.”

Cut Your Boss Some Slack

Everyone makes mistakes, including bosses.

“You have to recognize there aren’t any perfect managers, they are just people and you have to figure out how to work it out,” said McIntyre.

Seek Out Safety In Numbers.

Limiting one-on-one time with your boss can help avoid tension and flare-ups.

“Being around more people can help when personalities clash,” said Salemi. “You can’t really change the other person, you can try and make the best of a situation.”

Break The Negative Cycle

How you think about your boss is important and can continue to derail the relationship.

“The more you think about your boss as an evil, stupid and mean person, the more it will affect how you interact with that person,” warned McIntyre.

Try to identity some positive traits about your boss and focus on those instead. “Don’t become obsessed with the bad.”

Stay Respectful

You don’t want to get a reputation of being disrespectful or hard to manage — that can stunt your career growth.

“You may not respect the person as a manager, but you have to show respect for the position if you want things to go well,” said McIntyre.

“Never go to war with your boss. If you do, you are probably going to lose.”

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Health & Fitness

20 Amazing Benefits & Uses Of Cabbage



The health benefits of cabbage include its frequent use as a treatment for constipation, stomach ulcers, headaches, obesity, skin disorders, eczema, jaundice, and scurvy. It also helps prevent or delay the onset of rheumatism, arthritis, gout, eye disorders, heart diseases, and Alzheimer’s disease.

What is Cabbage?
Cabbage is a leafy green, red, or white biennial vegetable which is grown annually. This cruciferous vegetable belongs to the Brassica family and is round or oval in shape. It consists of soft, light green or whitish inner leaves covered with harder and dark green outer leaves. It is widely used throughout the world and can be prepared in a number of ways, but most commonly, it is included as either a cooked or raw part of many salads. Cabbage belongs to the group of cole crops, which means that it is closely related to broccoli, cauliflower, and Brussels sprouts.

Types of Cabbage
There are more or less 7 varieties of cabbage, including the following:

Red cabbage
Choy sum
Bok choy
Savoy cabbage
Napa cabbage
Cannonball cabbage
January king cabbage

Cabbage is a very good source of manganese, dietary fiber, calcium, magnesium, and potassium. As per the USDA, it is also rich in various vitamins including vitamin C, B6, A, K, and E. With a 100 gram serving of cabbage containing about 25 calories, it proudly takes the title of a healthy addition to your diet. [1] It is also high in antioxidants including flavonoid, zeaxanthin, lutein, choline, and beta-carotene.

Health Benefits of Cabbage
Did you know that the inexpensive and widely used cabbage can practically work miracles? Let’s take the look at the best ones!

Antioxidant Agent
Cabbage acts as a good detoxifier too, meaning that it purifies the blood and removes toxins, primarily free radicals and uric acid which are the main causes of rheumatism, gout, arthritis, renal calculi, skin diseases, and eczema. This detoxifying effect of cabbage is due to the high content of vitamin C and sulfur in it.

Anti-inflammatory Agent
Research by Prof. Herbert Tilg suggests that cruciferous vegetables like cabbage have anti-inflammatory properties. [2] They contain sulforaphane, which is a compound that reduces inflammation.

Cabbage is also known to accumulate a build-up of cadmium-binding complexes in its leaves and one of the main components of that is glutamine. Glutamine is a strong anti-inflammatory agent, so consuming it can help to reduce inflammation, irritation, allergies, joint pain, fever, and various skin disorders.

Anticancer Properties
The Cancer Epidemiology, Biomarkers & Prevention journal has published a research study showing that brassica vegetables like cabbage contain relatively high content of glucosinolates, which have anti-carcinogenic properties. [3] This means that cabbage and other similar vegetables scavenge free radicals from the body, which can be detrimental to overall health and are major contributors to cancer and heart diseases.

It also contains glucosinolates that can be converted into isothiocyanate compounds. which help in the prevention of various cancers including breast cancer, prostate cancer, bladder cancer, and colon cancer.

Red cabbage also has a number of anti-cancer compounds like lupeol, sinigrin, and sulforaphane (glucosinolates derived isothiocyanate), which are known to stimulate enzyme activity and inhibit the growth of tumors that lead to cancer.

A study by Dr. Jane V. Higdon from the Linus Pauling Institute, Oregon State University, USA, performed primarily on Chinese women, showed a significant reduction in breast cancer when cruciferous vegetables like cabbage were regularly added to their diet. [4]

Supports the Digestive Tract
Cabbage, being rich in fiber and glucosinolates helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. A 2012 study published in the World Journal of Gastroenterology suggests that fiber, present in cabbage, helps bulk up the bowel movements and treat constipation. [5]

Roughage deficiency can be really fatal, but it is one that is commonly overlooked in the maintenance of personal health. A lack of roughage in food can result in constipation, which is the root cause of many other ailments such as stomach ulcers, headaches, gastrointestinal cancers, indigestion, and a subsequent loss of appetite. The dangers of roughage deficiency even extend to skin diseases, eczema, premature aging, and hundreds of mild to serious conditions.

Regulates Heart Health & Cholesterol
As per a study lead by Dr. Piotr Duchnowicz, Faculty of Biology and Environmental Protection, University of Łódź, Poland, cabbage is rich in polyphenols, which reduce the risk of cardiovascular diseases by lowering LDL cholesterol levels, reducing blood pressure, and preventing platelet build-up. [6] Also, by binding the bile acids, cabbage helps to lower your bad cholesterol levels.

Protects from Radiation Therapy
Cabbage has a rare compound called 3,3′-diindolylmethane (DIM), which has been shown to prevent the risks associated with radiation therapy. It helps in ensuring that the red and white blood cells and the platelet count remain existent, which is often not the case during radiation therapy. Therefore, DIM is also favored for use during cancer treatment in order to protect healthy tissue.

Boosts Immunity
Due to the high vitamin C content of cabbage, it helps in boosting the immune system and fighting off free radicals.

Skin Care & Vitamin C
Cabbage is rich in antioxidants, including vitamin C, anthocyanins, and sulfur, since it is a cruciferous vegetable. Antioxidants play a major role in skin health and the general toning and improvement of the body in response to the aging process. [7] Free radicals can be an underlying cause of wrinkles, skin discoloration, spots, and many other conditions. Therefore, the antioxidants you get by eating cabbage can cause a turn-around in your aging processes, leaving you feeling and looking healthy and young.

Weight Loss
Cabbage is frequently recommended for people who want to lose weight in a healthy way. Since cabbage is packed with many beneficial vitamins, minerals, and other nutrients, it is a healthy dietary option for people to eat and is quite filling since it has high levels of fiber, which add bulk to the bowels. It is also low in calories, amounting to only 33 calories in a cup of cooked cabbage. Therefore, people can go on the popular “cabbage soup” diet, and eat plenty of food to stay healthy, without gaining excess weight!

Prevents Cataract
Cabbage is a rich source of beta-carotene, so many people, particularly as they get older, turn to cabbage for its ability to prevent macular degeneration and promote good eye health and delay cataract formation. [8] [9]

Health benefits of cabbage

Hair Care
Cabbage, being rich in sulfur and silicon, helps in preventing dry hair. It also has a high vitamin A content that acts as an antioxidant and promotes hair growth.

Prevents Prostate Cancer
Cabbage has an abundant amount of beta-carotene. As per studies in the American Journal of Epidemiology [10], dietary beta-carotene has been positively linked to reduced chances [11] of prostate cancer, which is an extra bonus on top of other anti-carcinogenic effects of cabbage!

Improves Brain Health
Let’s not forget that cabbage is a very powerful brain food! The presence of vitamin K and anthocyanins within cabbage can give a strong boost to mental function and concentration. Vitamin K is essential for the production of sphingolipids, the myelin sheath around nerves. This wrapping is what protects the nerves from damage and decay. Therefore, consuming vitamin K can improve your defense against neural degeneration, Parkinson’s and Alzheimer’s disease, and dementia.

Furthermore, the anthocyanins in cabbage are a current area of research, but early indications point to it being a more powerful source of antioxidants than vitamin C, and red cabbage has even more types of anthocyanins than normal cabbage. It also appears that the nutrient uptake is not limited by anything and that people can eat as much cabbage as they want, and continue to accumulate antioxidants, which help fight off diseases, reduce chances of cancer, improve the nervous system, and increase brain function.

Cabbage, being rich in iodine, also helps in the proper functioning of the brain and the nervous system, along with keeping the glands of the endocrine system in proper condition.

Improves Bones
Cabbage, as well as all cruciferous vegetables, are great sources of minerals, like calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening.

Regulates Blood Pressure
Red cabbage happens to be a good source of anthocyanins. A study by Professor Ailsa A. Welch and her team states that “Higher anthocyanin intake is associated with lower arterial stiffness and central blood pressure in women.” Simply put, anthocyanin-rich cabbage helps lower blood pressure levels and prevents heart diseases. [12]

Also, the presence of potassium in cabbage also makes it a wonderful way to protect yourself from elevated blood pressure, which increases the risk of heart attack and stroke. Potassium is a vasodilator, which means that it opens up the blood vessels and eases the flow of blood, so it isn’t being forced in a stress-inducing way through constricted arteries and veins. Overall, cabbage is a great shield against many types of dangerous conditions!

Reduces Muscle Aches
When certain bacteria ferment the sugars in cabbage during the preparation of sauerkraut, lactic acid is released. [13] It isn’t the easiest compound to find in a diet, but it has been shown to reduce muscle soreness and aches. So in some small way, cabbage can help in general pain relief and muscle soreness, depending on how it is prepared.

Speeds-up Healing
Cabbage is rich in sulfur, which is a very useful nutrient as it fights infections. A deficiency of sulfur can result in microbial infections and a greatly reduced healing speed. It also reduces the frequency and severity of ulcers.

Other benefits
Cabbage can also be used for the treatment of varicose veins, leg ulcers, and peptic and duodenal ulcers.

Basically, this common component of your Chinese dishes could be a miraculous addition to your diet. Don’t be afraid to add cabbage to your daily diet, whether it is in your soup or salad, and that small change will help you live a healthier and longer life.

Uses of Cabbage
Cabbage can be used in various culinary uses and can be incorporated into our daily diet in the following ways:

Salads: Cabbage can be shredded into salads with salt and other spices.
Soups: It can also be boiled into a soup and served hot.
Stews: It can be served raw or steamed into a stew with water and salt.

Side effects
Cabbages can also have a few side effects on your body, including the following:

Foodborne illness
Iodine intake
Drop in blood sugar levels
Aside from these issues, cabbage is one such vegetable that can be added to any number of dishes and still be enjoyed just the same with its amazing health benefits. So don’t forget to add it to your cart next time you go grocery shopping!

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Health & Fitness

22 Essential Health Benefits Of Cocoyam Leaves (Kontomire)



Cocoyam or Taro (Colocasia esculenta) is a starchy edible tuber and bears broad greenish leaves. It is grown in several places around the world. We usually consume the roots tubers or its leaves, locally called kontomire. Both the root and leaves have many health benefits for the body because they are rich in nutrients.

Now let us go through what we found out as some of the amazing benefits of kontomire.

Boost immune system
One (1) cup of cocoyam leaves contains about 145mg of Vitamin C, about 86% of our body’s daily requirement. This will help boost your immune system effectively.

Prevention of cancer
Cocoyam leaves are rich in vitamin C which acts as an antioxidant. This fights against free radicals that cause cancer and help to prevent many diseases.

Healthy eyes.
Cocoyam leaves are rich in vitamin A in addition to the vitamin C. The amount of vitamin A can be as high as 123% of our daily requirement.It is very good for eyes to stay healthy, maintain the visual acuity, and prevent the eyes diseases such as myopia, cataract and blindness.

Aid digestion and prevent digestive problems.
The high dietary fibre in cocoyam leaves helps in food digestion and absorption. Cocoyam leaves can prevent digestive problems such as indigestion, constipation, and diarrhoea.

Cholesterol level reduction
Cocoyam leaves have no cholesterol and only 1% of total fat, and so, is the best diet for reducing cholesterol. The dietary fibre and methionine contained in cocoyam leaves can reduce the cholesterol effectively. They bind and break down fat and cholesterol especially triglyceride.

Help in weight loss
Cocoyam leaves are low in fat and high in protein. It is therefore, the best diet to reduce your fat and get your muscle mass.

Reduce inflammation.
Cocoyam leaves contain Omega 3 which plays a role in inflammation process and can inhibit the release of inflammatory substances. It can help to treat diseases like arthritis, gastritis, or lupus disease.

Protect the nervous system
Are you feeling the symptoms of tingling, numbness, or pain in your limb? You can eat taro leaves to reduce those symptoms. The vitamin B complex including thiamin, riboflavin, niacin, and vitamin B6 in cocoyam leaves protect the nervous system. They also boost the immune system.

Control the blood pressure
The Omega 3, an essential fatty acid, help produce hormones to control the contraction and relaxation of arteries wall. If this mechanism is going well, the blood pressure can be kept at a normal level.

Healthy bone
Cocoyam leaves also contain calcium which is good for the formation and maintenance of healthy bone. It works with phosphorous to strengthen the bone and teeth.

Fetal brain and nervous system development
Besides its rich nutrients content, the leaves also contain folate which is essential for the development of your fetal brain and nervous system. It is, therefore, good to consume cocoyam leaves when you are pregnant. However, be sure to cook them well before you eat.

Anaemia prevention
Cocoyam leaves diet is recommended in the prevention of anaemia. This is because they contain iron mineral which helps in red blood cell formation. The vitamin C content additionally helps to absorb the iron well.

Fetal bone and teeth development
Additionally, the manganese in cocoyam leaves helps in the fetal cartilage, bone, and teeth formation during pregnancy

Prevention of preeclampsia in pregnancy
The consumption cocoyam leaves help to prevent preeclampsia (a pregnancy complication characterised by high blood pressure and signs of damage to another organ system, often the kidneys) during pregnancy. The magnesium mineral helps in muscle relaxation and can be used to prevent preeclampsia.

Reduce wrinkle on the skin
Cocoyam leaves also contain the amino acid called threonine. The threonine helps in the formation of elastin and collagen which are good for the healthy skin. They prevent the skin from wrinkle and rejuvenate skin.

Quick treatment for diarrhoea
The zinc in cocoyam leaves protects intestinal mucosa. When you get diarrhoea, the intestine wall loses its mucosa. Zinc helps to release the mucosa quickly to immediately stop the diarrhoea.

Very good energy source
Cocoyam leaves present one of the best energy sources for the body through its essential amino acid called isoleucine. This protein regulates the blood sugar and increases the muscle strength and energy levels. This is the best diet for people who love to work out.

Promote the bone and skin healing.
An essential amino acid called leucine is contained by cocoyam leaves. It promotes the bone and skin healing by releasing the natural painkiller called enkephalins. It does not only facilitate the bone healing but also relieve the pain as well.

Enhance the memory and mood.
Cocoyam leaves release dopamine (a monoamine neurotransmitter found in the brain and essential for the normal functioning of the central nervous system) which acts in the brain and nervous system. Synthesized by phenylalanine, it enhances your brain memory and controls your mood.

Help to treat nicotine addiction
Cocoyam leaves contain tyrosine, a crucial amino acid in the human body. It becomes an adaptogen substance which helps to minimize the effect of nicotine, cocaine, and coffee addiction.

Increase sperm production
Cocoyam leaves contain arginine, an amino acid which helps to increase sperm production. This makes it good for men.

A detoxification agent
Histidine, one of the essential amino acids is also contained in cocoyam leaves. It serves as a detoxification agent that helps to remove the heavy metals from the body and protect the body from damage from radiation.

You shouldn’t consume cocoyam leaves in a raw condition because it has a dangerous toxin. Please soak them first in the clean water for about 10-15 minutes. After that, cook them well to remove its toxic substance. It is usually itchy in the throat if not well cooked.

Summing up
We believe there are more benefits you might also know of. Leave it as a comment and we will be glad to add it to the list on the update.

Have also considered a combination of cocoyam leaves and turkey berries in your diet? Try it.

The immense benefits of cocoyam leaves popularly called kontomire, cannot be overemphasised considering the outlined benefits. If you can considering a backyard garden, you definitely cannot ignore cocoyam.

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Health & Fitness

9 Surprising Benefits Of Quail Eggs



The most important health benefits of quail eggs include their ability to improve vision, boost energy levels, and stimulate growth and repair. Quail eggs also help to improve metabolism, reduce blood pressure, soothe allergies, cleanse the body, and prevent chronic diseases.

What are Quail Eggs?
Quail eggs are the eggs laid by various species of quail, which are in the order Galliformes. Quail are mid-sized birds found in Europe, North Africa, the southern United States, and some parts of Asia. Quail eggs are notably smaller than duck and chicken eggs and are widely consumed and sold as novelty foods around the world. [1]

They are popular in Japanese bento boxes and are typically eaten 3-5 at a time, due to their smaller size. Apart from being considered “cute”, they are also packed with nutrients that make them a delicious and healthy option to add to your diet.

Despite the prevalence of quail in the United States, consumption of this variety of eggs is dominated by the Asian market, where they are commonly hawked as inexpensive street food, but the rich, flavorful yolk has increased the demand for these eggs in many culinary preparations. They have a higher yolk-to-white ratio than normal eggs, which can make them potentially dangerous for people with elevated cholesterol, but generally, quail eggs are considered very healthy.

Nutrition Facts
Quail eggs are a rich source of protein, good cholesterol, vitamin B1, vitamin B2, and vitamin A. Compared to chicken eggs, quail eggs have six times more vitamin B1 and fifteen times more B2 vitamin. The ovomucoid protein, present in these eggs, is highly nutritious and helps increase immunity. As per the USDA National Nutrient Database, a quail egg has 14 calories and 13 g of protein. [2] Generally, 4 quail eggs are equivalent to 1 chicken egg.

Health Benefits of Quail Eggs
Quail eggs are a hoarder of many nutrients and are, therefore, a safe option to include in your diet. Let’s take a closer look at their health benefits.

Improve Vision
There is an impressively high level of vitamin A found in quail eggs, which means that it helps protect vision. [3] The antioxidant activity of vitamin A can help reduce macular degeneration and prevent the development of cataracts, helping you see better.

Balance Cholesterol Levels
There are a good amount of beneficial fatty acids found in quail eggs that many people enjoy, due to their heart-boosting effects. HDL cholesterol is the “good” form of cholesterol that our body needs to offset the negative effects of LDL or bad cholesterol, and HDL makes up more than 60% of the fat in quail eggs. [4] However, for people with pre-existing cholesterol problems, adding large quantities of these eggs to your diet might not be the best choice, as there are roughly 1.6 grams of saturated fat in each serving.

Stimulate Growth
Just like regular chicken eggs, quail eggs provide protein to the diet, which we need for countless processes in our body. Proteins are broken down into their constituent components and reformed for new cells, tissue, muscle, bone, and blood vessels. [5] The protein punch of these eggs can ensure a healthy and normal growth of the body.

Reduce Blood Pressure
The presence of potassium, in quail eggs, shows blood pressure-reducing abilities, as this mineral acts as a vasodilator and helps in relieving strain and stress on the arteries and blood vessels. [6] There is comparatively more potassium in quail eggs than in chicken eggs.

Cleanse the Body
Detoxifying the body is important, particularly in today’s atmosphere, which is filled with toxins, pollutants, and heavy metals. Studies have shown that adding these eggs to your diet can help eliminate toxins from the bloodstream, as they help to reduce the size of bladder and kidney stones. [7]

Prevent Chronic Disease
Antioxidants are crucial components of human health, as we are constantly battling free radicals that may cause chronic diseases. [8] Quail eggs possess significant levels of vitamin C and vitamin A, which can help neutralize free radicals and protect the overall health.

Treat Allergies
Quail eggs are high in ovomucoid protein, which acts as a natural anti-allergenic in the body. [9] Therefore, if you are suffering from congestion, inflammation or other symptoms of allergic reactions, quail eggs can get your body back to normal.

Boost Metabolism
Vitamin B found in quail eggs results in a boosted metabolic activity throughout the body, including hormonal and enzymatic function. [10] By ensuring smooth bodily processes and organ functions, quail eggs can be far more than a delicious treat.

Raise Energy Levels

The minerals and micronutrients found in these tiny eggs, as well as the protein boost of nearly 6 grams per serving, makes these eggs particularly good for an early morning surge of energy and mood. A high-protein, nutrient-dense breakfast is highly recommended for those who often feel dependent on caffeine or other stimulants to regulate their energy levels. [11]

Word of Caution: There is a moderate amount of saturated fat in these eggs, so any consumption should be within in a limit, and any major alteration to your diet should be approved by a trained medical professional. Apart from that, crack open a quail egg and enjoy!

Source: Organic Facts

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Health & Fitness

Forget Crash Diets: These Are the Habits That Will Help You Shed Those Pounds For Good.



If you've ever dropped unwanted pounds only to put them back on within months, you may be understandably discouraged by this whole weight-loss thing. But losing weight and keeping it off is actually relatively simple, if you focus your efforts on developing healthy habits you can sustain long after you've become satisfied with the number on the scale. These changes to your diet and exercise routine — and even your mindset — can put you on the right path, according to experts.

  1. Set Realistic Goals.

Piling on too much too soon — because you want results now — is a sure-fire way to derail your weight-loss goals and knock down your confidence. "The most common mistake I see is people trying to make too many unsustainable changes all at once, and it's less than ideal to go on a diet that severely restricts calories at the same time you start a high-intensity workout routine," Timothy Lyman, an ACE-certified personal trainer and director of training programs at Fleet Feet Pittsburgh, told POPSUGAR. "These results aren't sustainable if you haven't created the right habits and behavioural patterns to start with."

2. Snack Smart.

Many dieters try not to snack between meals, but this means you have significant gaps where you're without fuel, Christy Brissette, MS, RD, founder of 80 Twenty Nutrition in Chicago, told POPSUGAR. "I always tell my clients that hunger is the enemy of weight loss," she said. "It's essential that you never let yourself get too hungry, which means eating something every three to four hours or so." Christy suggested reaching for a snack that's 200 calories or less and contains fibre, protein, and fat to help you feel satisfied and keep cravings at bay. A good example: 1/4 cup raw or roasted almonds.

3. Eat Protein Throughout The Day.

Protein helps keep you full and bolsters your metabolism by helping to maintain muscle mass, even as you lose weight, Christy explained. "At every meal and snack, include a protein-rich food," she said. "My favourite options are a palm-sized amount of chicken breast, ground turkey, or fish — or 3/4 cup plain Greek yoghurt, beans, or lentils, or two eggs."

4. Choose Quality Carbs.

"You don't need to say goodbye to carbs in order to lose weight," Christy said. "You can keep your mood and energy levels up and power through your workouts with slow-release carbs that are lower on the glycemic index, such as sweet potatoes, squash, quinoa, millet, oats, barley, beans and lentils, 100 percent whole-grain bread, berries, and apples." You can have carbs at every meal, but aim for a portion about the size of your fist.

5. Load Up On Vegetables.

They should take up half your plate at each meal. "Additionally, if you're still hungry, you can't go wrong with eating more non-starchy vegetables, as the high water and fibre content in vegetables adds volume to your stomach, helping you feel full," Christy said.

6. Find A Workout You Actually Enjoy, Then Do It.

"The best exercise for weight loss is whatever exercise you are going to stick with," Timothy said. "Consistency is imperative and an important part of resetting your metabolic rate, which allows you to burn more calories even when you're not working out." It might take some trial and error, but whether it's running, cycling, HIIT, or Zumba, you're bound to find a workout that you'll actually look forward to doing.

7. Don't Beat Yourself Up.

While you don't want to make it a habit, missing the occasional workout won't halt your progress or cause you to put weight back on. "Just because you slept through your alarm and missed the gym on Monday doesn't mean your week is ruined," Timothy said. "Focus on being better today than you were yesterday and better tomorrow than you are today. You aren't always going to be perfect, and that's OK."

Source: msn - health & fitness

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