Personal growth takes work – it isn’t a one-time thing. Once you commit to it, it never leaves you. And you start to think about it in any possible way.At the beginning of the year, I wrote an email inviting you all to a <a href="https://cosmopolitanmindset.substack.com/p/your-next-6-months">6-months personal growth challenge</a>. And, for the first month, I showed you how I would have approached the setup. But now, it’s time we dive into the mental and physical health field. And we will start with eating healthier.So, in this issue, I will show you how I plan my meals to eat healthier and get back in shape with less effort.

Commit to Eating Healthier

People think it takes many weekly gym hours to look better. But you will never get back in shape only by hitting the gym. Weight loss is all about the in-out calorie ratio. So, if you want to get in shape but spend less time in the kitchen, this post is for you.Let’s dive into it.

Eating Healthier & Weight Loss

I have never studied nutrition or physical and mental health. But I’ve tried many things. And when I wrote the 6-months challenge, I committed to it myself. So, I want to try new eating habits to see what sticks to me.Eating healthier has been one of the hardest things I ever committed to. And I’m not even sure I will succeed at it without a nutritionist. But I will give it a try.I love to eat. And I often use it as a means to build and keep relationships. But that caused me to eat unhealthy meals often and spend a fortune in restaurants. And I don’t want to waste my money anymore.

How to Commit to Eating Healthier

You are reading an excerpt from <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a>, a newsletter where I discuss self-improvement, goal-setting, habits, time management, and health tips and tricks.Every week, you will get the following:<ul><li class="ql-align-justify">a challenge to pursue to improve your life</li><li class="ql-align-justify">an infographic to track it.</li></ul><a href="https://cosmopolitanmindset.substack.com/subscribe">Subscribe now</a> to help me continue publishing this type of content.

The Challenge

I don’t want to renounce all those good meals with friends and family. But I need to become more careful in my everyday life to live those moments carefree.But how do I plan to do all of that?Here are five steps I will use to plan my meals, eat healthier, lose weight, and save some money.This article contains affiliate links to Amazon products. Whenever you buy them, you will also help The Challenge.

How to Plan Healthier Meals in 5 Steps

I always wanted to plan my meals.I don’t know about you, but I hate to shop for food . I’d rather order something somebody else can cook for me. But I noticed shopping without a list can force you to do it many times a week because you always forget things you need. And I don’t want to waste my time like that.Also, since my girlfriend came to live with me, I can’t eat whatever I find in the fridge anymore. We have to plan our meals better. So, we are trying to build a weekly meal plan every weekend.

1 – Plan your everyday meals.

<ul><li class="ql-align-justify">Write a list and update it with rare ingredients like oil, salt, etc, as soon as they finish. I use my <a href="https://amzn.to/48lay36">Alexa shopping list </a>because I can add things hands-free, even if I’m busy cooking.</li><li class="ql-align-justify">Use a weekly planner to schedule your meals. A plan helps you save money because you buy the right amount of food, and it reduces waste. Also, it removes the indecisiveness you have to fight every time you must cook. For this, I use a <a href="https://amzn.to/497bGsj">magnetic planner </a>on the fridge, which works perfectly.</li><li class="ql-align-justify">Plan your meals away from home in advance.</li></ul>

How to do it

Since I started to work, I always had lunch tickets from my company. And working with young people who don’t have experience cooking, I’ve been eating out for lunch during weekdays.But my tickets don’t always cover the cost of a meal. They rarely do. And most of the places where we eat are fast food. I gained 5-6 kg in the last year if not more. But, starting this year, I committed to bringing food from home more often.I feared I had to eat alone in the office in the beginning. But I found a few colleagues that to do it with me. So, I am even more committed because I don’t have to eat alone.

2 – Bring your meals to work.

<ul><li class="ql-align-justify">I was often scared of cooking because of the fear of missing out. But luckily, I found two ways to trick the FOMO. First, I would cook more and eat the same food even two days in a row. And second, I would watch something while cooking.</li><li class="ql-align-justify">Find simple meals you can cook in less than half an hour. If cooking is not one of your passions, don’t force yourself to do it for too long. </li><li class="ql-align-justify">Don’t cook fast food. Healthy is still the name of the game. So, if you plan to make a sandwich, think twice. Also, even if you eat away from home, don’t renounce variety and try to eat vegetables too. </li></ul>

Rather than a suggestion for you, this is a way of convincing myself to eat more vegetables. And I can’t assure you that I will be successful.I am sorry, ok? But I never loved vegetables, and my mother never forced me to eat them when I was little. So, I got used to everything else but green food.But now that I live with my girlfriend, I commit to tasting every healthy food she wants to cook for us. So, one step at a time, I am improving.Since then, I already got into more vegetables and plan to eat more.

3 – Eat more vegetables.

<ul><li class="ql-align-justify">If you don’t like vegetables, introduce them gradually into your diet. Don’t rush it. I started with those that inspired me the most, mixing them with ingredients I loved. And I appreciated them more and more. So, be patient and start slow.</li><li class="ql-align-justify">The goal is to eat healthier, so use fresh vegetables because they taste better.</li><li class="ql-align-justify">Vegetables waste fast. And since I don’t want to shop for fresh food daily, I usually eat those that waste faster first. For example, I eat salads on the first days of the week. And I leave more resistant vegetables like broccoli for later.</li></ul>

I have always found fasting fascinating. I have been fasting intermittently since a few years ago to lose some kilograms. But, as I reached the result, I never kept the habit.I practiced intermittent fasting with an 8/16 formula (eat for 8 hours, fast for 16). And I don’t know if doing it for long periods brings any benefits or causes problems. But I’ve heard many scientists (like <a href="https://www.youtube.com/watch?v=9tRohh0gErM">Huberman </a>, for example) suggesting fasting at least for short periods. So, I would like to try again.

4 – Fast whenever you can.

<ul><li class="ql-align-justify">If you don’t like vegetables, introduce them gradually into your diet. Don’t rush it. I started with those that inspired me the most, mixing them with ingredients I loved . And I appreciated them more and more. So, be patient and start slow.</li><li class="ql-align-justify">The goal is to eat healthier, so use fresh vegetables because they taste better.</li><li class="ql-align-justify">Vegetables waste fast. And since I don’t want to shop for fresh food daily, I usually eat those that waste faster first. For example, I eat salads on the first days of the week. And I leave more resistant vegetables like broccoli for later.</li></ul>

I don’t like to cook that much. You may have understood it by now.I love to surprise people and cook fancy dishes for them sometimes. But not every day! I don’t want to waste my time. Therefore, I will try a new paradigm:<ul><li class="ql-align-justify">cook more food </li><li class="ql-align-justify">cook fewer times </li><li class="ql-align-justify">and freeze part of what I cooked. </li></ul>This way, I should solve the waste of time feeling, and I can do things I find more useful.

5 - Cook less, freeze more.

List the dishes you can cook in vast quantities and freeze them. For example, I didn’t know you can freeze soups. But I am doing it now, and it saved me many hours. Usually, soups take a lot of time to cook, but they are healthy. So, if I want to eat healthier, I should consume more of them. And that’s one way I can do it.

Build your meal planner and schedule all your meals and fasts. Also, try to cook and conserve your meals instead of giving up on the commodity of fast food.[<a href="https://cosmopolitanmindset.substack.com/p/the-effortless-meal-planning-guide">SUBSCRIBE</a> AND DOWNLOAD THE FREE INFOGRAPHIC]

If you loved the newsletter and want to support my work, subscribe and share <a href="https://cosmopolitanmindset.substack.com/">The Challenge</a> with your friends and families!Or, if you want to read more of my content, visit the <a href="https://www.cosmopolitanmindset.com/">Cosmopolitan Mindset</a>.<a href="https://cosmopolitanmindset.substack.com/subscribe">Subscribe now</a> to help me continue publishing this type of content.

Before you go

Meal planning is something I have always wanted to do. With this issue, I want to try new strategies to plan my meals, each healthier, and lose some weight.

Reclaim your time in the kitchen! Dive into our effortless meal planning guide to streamline your cooking hours. Discover stress-free strategies for efficient meal prep.

food

Food

personaldevelopment

Personal Development

health

Health

habits

Habits

exerciseandfitness

Exercise & Fitness

The Effortless Meal Planning Guide To Reclaim Your Cooking Hours

Our intuition can be a powerful tool if we learn to trust it. The journey towards trusting our intuition often begins by recognizing patterns and validating our hunches. This helps build confidence and deepens our trust in our intuition. Here's how it usually unfolds:<ol><li>Noticing Patterns</li><li>Testing Intuitive Hunches</li><li>Reflecting on Results</li><li>Building Confidence</li><li>Deepening Trust</li><li>Integration</li></ol>

Trusting Our Intuition

People start by noticing recurring patterns or subtle cues in their thoughts, feelings, and experiences. These patterns may seem coincidental at first, but over time, they begin to recognize a consistent theme or connection.

1. Noticing Patterns

PAY ATTENTION TO DETAILS

Once people start noticing patterns, they may experiment with acting on their intuitive hunches in low-stakes situations. By taking small steps based on their intuition and observing the outcomes, they can begin to gauge the accuracy and reliability of their intuitive guidance.

2. Testing Intuitive Hunches

After testing their intuitive hunches, they reflect on the results to see if they align with their initial impressions. If their intuitive actions lead to positive outcomes or insights, they may feel encouraged to trust their intuition further.

3. Reflecting on Results

With each successful validation of their intuition, people gradually build confidence in their inner guidance. They start to trust that their intuition can offer valuable insights and guidance, especially in situations where logic or external evidence may be lacking.

4. Building Confidence

Over time, people continue to rely on their intuition and see consistent results. Their trust in intuition deepens as they develop a sense of inner knowing and become more attuned to the subtle signals and messages from their intuition.

5. Deepening Trust

Trust in intuition becomes integrated into their decision-making process and overall way of being. They learn to honour and respect their intuitive insights, recognizing them as valuable sources of wisdom and guidance in navigating life's challenges and opportunities.

6. Integration

We can trust our intuition, but before we lean on trusting our intuition, here is a step-by-step guide.

People start by noticing recurring patterns or subtle cues in their thoughts, feelings, and experiences. These patterns may seem coincidental at first, but over time, they begin to recognize a…

religionandspirituality

Religion & Spirituality

mindfulness

Mindfulness

mentalhealth

Mental Health

problemsolving

Problem Solving

The journey to trust in our intuition

The mind is a scattered place with millions of thoughts guiding you each day to make different choices regarding yourself and your surroundings. These choices define your character:
<ul>
<li>By assessing, understanding, and learning from your past choices and actions you can begin to shape your identity and understand yourself. </li>
<li>By getting to know yourself better you can learn to recognize your flaws and embrace them. begin to develop love for your mind, body, and character traits.</li>
</ul>

Understanding yourself

You can choose to grow or you can choose to give up

Sometimes people around you are going to make mistakes and unreasonable choices that are out of your control, this does not mean you have to react unreasonably or irrationally you cannot control peoples thoughts or actions but by simply observing and moving on from the situation you can learn to accept things for what they are

Choosing to observe

Growth starts with effort and dedication.

Everyone has said they are working on a struggle such as anger, self doubt, health etc think about what actions you can implement into your everyday life to achieve these goals you are setting for yourself
<ul>
<li>Think about what it is your trying to improve why do you think what you think, say what you say, do what you do try to find a healthier mindset and alternative solutions</li>
<li>Realize that you are not alone people all over the world cope with problems and are trying to better themselves many people understand your feelings and can help you through things you don't know how to approach.</li>
</ul>

Working on yourself

Understand yourself and those around you.

psychology

Psychology

motivationandinspiration

Motivation & Inspiration

The effort to grow

Kintsugi : The Japanese art of fixing broken pottery with gold. It teaches us to embrace our flaws and missteps in life.

We can heal, grow stronger, and make our lives more beautiful.

The broken pieces are what makes us beautiful.

Your scar are beautiful because they show that you are alive.

The cracks in our lives are the places where beauty shines through.

God can heal a broken heart, he just needs to have all the pieces.

Kintsugi is a form of art embodying " Wabi Sabi " which is a word to appreciate Japanese aesthetic sensibilities. Wabi Sabi - beauty within simplicity and imperfection.Nothing lasts forever, Nothing is complete, Nothing is perfect. Your scar is important part of your life & important part of you.It is a living history, never look scars as negative, instead take it as positive.<a href="https://www.google.com/url?sa=i&url=https%3A%2F%2Fquozio.com%2Fquote%2Fefe0a068%2F1000%2Fkintsugi-is-a-form-of-art-embodying-wabi-sabi-which-is-a&psig=AOvVaw2Ws3MJlX6_vBusK-qDuJkB&ust=1707761914371000&source=images&cd=vfe&opi=89978449&ved=0CBYQ3YkBahcKEwjo4oiE86OEAxUAAAAAHQAAAAAQOA">link to this.</a>

Kintsugi is a form of art embodying "Wabi Sabi ".

philosophy

Philosophy

writing

Reading & Writing

artsandculture

Society, Arts & Culture

Kintsugi.

It would be wise first off, to remove from your life, things which bring you no value- these may include:1. Things which you do out of habit, but have no use anymore.2. Things which you do for short term pleasure, but bring you more harm in the long term3. Other things which you think you need but haven't thought about deeply enough- ask yourself of everything: "is this necessary?"

Essentialism: How To Begin?

Make sure before starting a new hobby, buying a new thing, whether you would actually use it, will be benefited from it, whether it is *truely* necessary.

Essentialism: Sticking With It

Keep your workspace tidy, keep your phone minimal, with minimal apps, keep your mind free of things which are of less importance. For example, have a schedule so that you don't have to think about every small detail of your day.

Essentialism: With Regards To Outside Things

Essentialism constitutes only doing and thinking things which help you with your goals. Only do things which you really want to do.

productivity

Productivity

timemanagement

Time Management

Essentialism

Start finding a book that create some curiosity on you. If you think that the sinopse is cool then give it a try. Search for a type of subjects that you like the most like romance, horror mystery.

1- Find Your Number one Book

Read can be hard for some people, then it'll be nice if you take a few pages or minutes to read per day, Don't need to push it, small goals for big results.

2- Do It In Your Pace

When you share with people your books and knowledge it become more easy and fun to keep going. Talk with your friends or on social media about your current reading book.

3- Talk About It

Reading is much about fun and get important information so if you feel tired and overwhelmed about a book, take a rest and go back to it when you want to.

4- Don't Need To Rush

If you lost your interest about a book, you can change it and find one more fun. Sometimes in the beginning the book looks wonderful but in the middle it can change really bad, so don't need to finish something boring and that's not a big deal at all.

5- You Can Change Your Read

Reading nurtures the soul.

I'm happy to share with you my tips and things that works for me. If it help you someway please like it and let your comment 🤩.

Thank You

If you have difficulty to read books, then I'm going to give you some tips that works for me.

5 tips for starting a reading routine 

When I was in class someone ask ''how can I say if my patient is telling me the truth?" the answer we receive was "we don't need to find that "absolute veracity of facts" because the real important thing is the reality of the facts that your patient believes in.

Psychologist Don't Search For The *Truth*

Maybe a lot of people know about it, but for me it was a little shock. How do you want to interact with the feelings of others if you don't know how to work with your own feelings?Therapy is really important for everyone, unrelated if you are a child, adult, old, young, woman and man. Take care of your health.

Psychologist Need Therapy

The goal of all life is death.

Psychologist is full of theories and you'll have to study some of these to choose in future what type you'll want to work with.Some of them is: psycanalist, behaviorist, theory of cognitive behavior, social exchange theory.

We Have A Lot Of Approaches

I'm 21yo, Brazilian and nerd student. Thank you for reading my post and sorry for my bad English . I'm trying to improve it.

I'm from Brazil and I'm at college about to finish my degree. So I want to tell u guys what type of thing change in me into the studies of the human behavior.

education

Learning & Education

Things I've learned as a psychology student

"A good man who serves a great evil is not without sin. He must recognize and accept his complicity."

Moral Responsibility and Systemic Wrongs:
<ul>
 <li>Individuals have a responsibility to acknowledge and oppose wrongdoing</li>
 <li>This includes understanding and acknowledging one's role in harm caused by larger systems or organizations</li>
 <li>It is not enough to simply refrain from personally doing harm</li>
 <li>We must actively work to recognize and address systemic wrongs</li>
</ul>

"Individual Responsibility for Systemic Wrongs"

The quote challenges the notion that individual goodness can excuse or negate the impact of contributing to systemic evil. It suggests a more holistic view of ethics, considering the effects of one's actions within the context of their societal and systemic implications.

Individual Impact on Systemic Evil

The philosophy emphasizes the importance of self-awareness and acceptance of one's role within harmful systems. This acknowledgment is the first step towards rectifying or mitigating one's complicity and moving towards more ethical behavior.

The Philosophy of Self-Awareness and Acceptance

I was playing this game, and this quote from Barret really got to me.

A full-color, lavishly illustrated introduction to the world of Final Fantasy VII Remake, presenting information on characters, settings, gameplay, and more! With its captivating characters, striking visual design, and intense gameplay, Final Fantasy VII set a new standard for the RPG genre and became one of the top video game releases of all time. Now, with Final Fantasy VII Remake, players return to Midgar in a stunning new rendition of a timeless classic. This World Preview volume offers both new players and longtime fans essential information on characters, settings, gameplay, and more, as well as introductory comments from producer Yoshinori Kitase and director Tetsuya Nomura.

books

Books

entertainment

Entertainment

Square Enix

Final Fantasy VII Remake: World Preview

Risks are a natural part of life and are necessary for growth. They involve making choices and taking chances that shape our lives.
🚀 By taking risks, we open ourselves up to new opportunities and the potential for improved outcomes. It's important to embrace risks and learn from the challenges they present.
So take a chance, make a choice, and see where it leads you. After all, without risks, we wouldn't experience the joy and fulfillment of overcoming them.

Risks

The comfort zone: where you feel safe and in control. But it's also where you stop growing. To become stronger, break through the fear zone first.
Don't fear the unknown: Taking risks is the key to becoming a better person. Even if it's dark and scary, remember that a brighter future is waiting for you on the other side.

You miss 100% of the shots you don't take.

If you take no risks, you will suffer no defeats. But if you take no risks, you will win no victories.

When given a chance, don't hesitate to make a decision. Taking risks means not knowing the outcome, but still taking the chance. If an amazing opportunity presents itself, don't pass it up. You may never get another one like it.

Take Chances Before They're Gone

Don't be afraid of making mistakesMistakes are a natural part of life and everyone makes them. In fact, making mistakes can actually make you a better and stronger person in the long run.Here's why mistakes are a good thing:<ul><li>They allow you to learn and grow</li><li>They build resilience and persistence</li><li>They help you to think outside the box</li><li>They give you the opportunity to try again and do better</li></ul>So don't be afraid to take risks and make mistakes - they might just lead you to success in the end!

Embrace Your Mistakes!

Anything that is successful is a series of mistakes.

Motivating ideas and quotes for you to take risks!

Motivation to Take Risks

Remind yourself everyday: your future depends on what you do in the present.

You may be a positive person & yet have a low day. You're not bound to hide it from yourself to maintain an image. Don't judge yourself. Don't be harsh to self. Don't be in denial. Your pain deserves as much respect & focus as does your cheerful vibe. Give grace to your emotions.

It isn't always about you. What others do and say to you is more to do with their state of mind, beliefs & thoughts. Don't force yourself to become the person they want you to be. Don't take their behavior personally. Don't try to fit into their ideal image of you. Be the real you

Remind yourself everyday: your future depends on what you do in the present. Patience will be rewarded. Trust that all is unfolding for your highest good and resist trying to control the how and when.

Patience will be rewarded. Trust that all is unfolding for your highest good and resist trying to control the how and when.

Resist the temptation to internalize how others treat you as a reflection of your worth. 🛡️ Their behavior is a projection of their own reality, not yours. 🔄 Embrace your unique self, free from the constraints of others' expectations. ✨

entrepreneurship

Entrepreneurship

leadershipandmanagement

Leadership & Management

Quotes For You 

Find  Self Improvement Tips - Curated from popular Books like Atomic Habits, 48 Rules of Power, Deep Work, Rich Dad Poor Dad and way more!