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Create a “to do” list

It has been proven that people who have a plan for their goals and name their intention for the day are more likely to be productive and creative at work because they know exactly their tasks and what they need to do to complete them. 

If you want to improve your spiritual and mental health, you should focus more on saying some positive statements when you wake up in the morning, such as “today I will be very productive”, “what a good day to be creative!” and so on. This way you will increase your level of motivation. 

“More and more the demands of life are increasing, and multitasking is the norm. Some people may find themselves jumping out of bed and starting the day without missing a beat. Starting the day with a centering activity such as naming your intention for the day can help set the tone,” said Maya Feller, MS, RD, CDN.


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Stop eating when you feel almost full

One of the most important things that you have to do when you eat is to stop when your gut says it, not when your plate is completely empty. According to medical experts, it takes about twenty minutes until your brain understands that you have eaten enough. This is why it’s important to eat more slowly. 

According to Melanie Kotcher, HIIT & Pilates instructor and wellness coach, “studies have shown that limiting calories can lower the production of T3, a thyroid hormone that slows down metabolism and speeds up aging. Also, be sure to eat balanced meals throughout the day, including lean proteins, non-starchy vegetables, and monounsaturated or polyunsaturated fats, such as avocados, whole eggs, and salmon.”


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Increase your vitamin D levels

As you probably know, vitamin D (also known as the “sunshine vitamin”) is an important nutrient that can help your body work properly and lower the risk of certain diseases, such as diabetes, cancers, depression, heart diseases and stress. If you want to increase your vitamin D levels, you should spend more time in the sunlight, take supplements or consume certain foods, such as fish, seafood, mushrooms and egg yolks.

“Getting exposure to vitamin D from the sun has many health benefits, including absorbing calcium and promoting bone growth. Too much vitamin D, however, can increase the risk of skin cancer (if not protected). It’s important to speak with your doctor about how to get the right amount of vitamin D in your system,” Kotcher explained. Of course, you should try to use sunscreen to protect your skin. 

“Several times during the day, try taking a short break and going out into the sunlight. Take off your shoes and stand on the ground. Being out in the sun has been known for thousands of years to make us feel energized. Being barefoot on the ground will connect you with the energy of the earth,” added Milana Perepyolkina, an international best-selling author.


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Prepare your meals at home

Cooking your meals at home not only helps you save a lot of money, but it’s healthier than eating out. When you prepare your meals at home you know exactly what ingredients you use and how organic they are. 

Also, don’t forget that “restaurants often use a lot of sugar in their meals to make them taste better. If you eat in more, you can control the amount of sugar in your food. You can make healthy tasty meals at home without all the extra sugar. Cutting dietary sugar may help you live a healthier, happier, and longer life,” explained Dr. Alex Tauberg DC, CSCS, CCSP, EMR.

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