Is Whole Milk The Best Milk?


Milk, no matter how you shake it, is on  the top 3  healthiest drinks to consume list.. period. There is no age limit to this drink, it’s one of the only things the school system has got right since it first began and it comes from a natural source.. Moooooooo  (I won’t even state the animal).

The Nutritional guidelines that have been around for years and years state that they recommend you drink only low-fat dairy products and avoid whole milk, however this is modern day and Di Nutrition is the new era of nutrition.. so it’s only right we  let you know the truth about Milk.


Whole Milk Vs Alternative Milks What’s Difference?- The main difference between them is they all have different fat content in them. Whole milk has not been altered at all and will have the full amount of fat in it which is 3.25%, Low-fat Milk which has been altered so it has a lower percentage of only 1% or 2% fat.. then you’ve got skimmed milk AKA “Fat free milk” and you guessed it has 0% fat in it.

The protein in all three Milks is very good with Whole milk having 7.9g to 8.2g, Low-fat 8.g to 8.2g and Skimmed milk 8.3 to 8.7. I would also like to add that Skimmed milk unlike Whole milk has no added water in it, despite claims it takes all of the good nutrients away.

The Vitamin D is another thing; Vitamin D is a fat-soluble vitamin so it can only be in something that has fat. However Low-fat and other types of milk get around this is the manufactures add the vitamin D themselves to the milk, which evens it out to around the same amount as each other. Whole Milk 97.6 IU (International Units), Low-fat Milk 127 IU & Skimmed Milk 100 IU.

Where you can really separate them though is their Omega-3 content. Omega-3 (Click Here) the fatty acids have a host of health benefits such as lowering the risk of cancer, heart health and brain health too. The bigger your glass of milk the more fat it has, which is great for you because the higher the Omega-3 on offer.


Why Do People Think Whole Milk Is Unhealthy?- It’s like I said earlier The Nutritional guidelines  have been around for years and years, these same guidelines have been telling people to avoid Whole milk because of the saturated fat in it and that this leads to heart disease.This has also been backed up by the media.

This is just an assumption made that saturated fat must increase the risk of heart disease; there is no evidence to back up the claim whatsoever. Even the scientists in their labs who have been experimenting on this for years  have  found no data to suggest that eating saturated fat causes heart disease.

DID YOU KNOW: Saturated fat does increase LDL but what has to be taken into account is that it also raises good HDL levels. If you have no clue about LDL & HDL then you must read this (Click Here) 


Whole Milk Helps You Control Your Weight- Another thing I see a lot of, is people not wanting to drink Whole milk because of a fear that the extra fat and calories will cause them to gain weight, when in fact that could not be further from the truth. Having high-fat dairy products, like Whole milk help prevent weight gain.

Of course if you go crazy and drink many bottles of Whole milk in a day consistently your fears will become reality, but that’s not typical is it? You’re more likely to gain weight if you have no milk at all and you’re drinking alcoholic beverages or fizzy drinks than any form of milk out there.

In fact if you look at just high-fat dairy products, like Whole milk, you will see there is always a connection between high-fat dairy and a lower body weight.

DID YOU KNOW?: In nine years a Woman drinking Whole milk every day is 15% less likely to gain weight over a period of the nine years than a woman who drank Low-fat or no milk at all for the same duration.


Is Diabetes & Heart Diseases Less Likely When You Drink Whole Milk?- Yes indeed, and just any other metabolic syndrome too  such as High Blood Pressure or Abdominal Obesity. The natural fatty acids in whole milk are the reason why you get these health benefits in the first place.


Lower Calories In Skimmed Milk Compared To Whole Milk- Skimmed milk has low-calories but still contains protein. As you know above, Whole milk and Skimmed both contain 8 grams of protein per cup. I must also add though that Whole milk only has 22% calories made up from proteins whereas 39% of the protein is found in Skimmed milk.

Skimmed milk provides a handful of minerals and vitamins with very few calories in it at all. In fact, Skimmed milk is very rich source of calcium, giving you around 297 to 300 mg per cup. This is even higher than the calcium that is found in Whole milk which is between 268 to 276 mg per cup.



Limiting Whole milk may be a popular choice because the nutritional guidelines are in the dark ages, but popular does not always mean wise or healthy.  There may be some circumstances where Skimmed milk is the best choice for you. But for the majority Whole milk will offer straight forward nutritional gains over Low-fat & Skimmed Milk any day of the week.




I really enjoyed sharing this with you guys.  Please do let me know though…

What Do You Make Of All This?

What Milk Do You Normally Drink/Will You Be Switching?

What Are Your Biggest Challenges/Frustrations when buying milk?

How much milk do you drink per day ?

Of course Any other questions are always welcome just leave a comment below

Until Then Ciao

We Look Up  

Karim David

The Healthy One


The Wonders Of Thai Food (Part 2)

The sequel is finally here..The Wonders Of Thai Food (Part2) Today I’ll be going into more detail about the Thai foods that I ate and the health benefits of these dishes.

It’s a first here on Di Nutrition to be covering any particular country’s dishes, and what better way than to start off with Thailand, as I feel so blessed to have eaten their foods.

If you missed out on part 1 then please go watch that right now.. yeah It’s a video (Click Here)

Ok without further ado here is The Wonders Of Thai Food (Part2)… Enjoy


Bao (Steamed Buns)- Now these little buns have a very uncanny resemblance to Boo from Mario Kart.

Despite that though I promise they’re no trouble what so ever, in fact Bao is very delicious indeed.

Bao is a steamed, filled bun, that’s bread like in taste and quite similar in touch. It can be filled with meat such as Chicken & Pork, vegetables & Fish such as Shrimp.

Bao’s origins actually stem from China, but the Thai people have adopted this dish and made it their own for many years now (They call it Siopao). The Thai people tend to eat this as a Snack/Dessert but I first tasted it at breakfast.

I was very impressed with the softness of the Bao and how both the meat and vegetable based examples exploded in my mouth to give a very nice taste. I slightly preferred the vegetable based one over the meat based one, as I felt the flavor had more diversity in it.

What I found really neat about this was the fact that Bao can be eaten on the go with no cutlery needed.

I would definitely recommend the meat Bao if you are looking for a way to get more protein in (Click Here) , and the vegetable ones as a much better snack for you than eating chocolates or  crisps (Potato Chips) any day.


Thai Coconut Soup- Thai Coconut soup aka Tom kha kai is a spicy and sour soup with coconut milk in it. It normally contains a lot of Peppers, Mushrooms, Lime, Chicken and Fish sauce.

What I very quickly found out was, despite the Coconut milk this dish was still really hot and it’s more like a curry then a soup.

I found the taste to be very creamy & rich, with the peppers really giving the dish it’s kick, I could  taste the lime too but I didn’t really feel it made it sour enough for me to even notice.. maybe I was to focused on the peppers 😅

I would recommend Thai Coconut soup as it’s very healthy though hot and is packed with vitamins, to be honest I’m not a fan of really spicy dishes but still loved this dish.. hot curry lovers will lap this up, no doubt.


Thai Pork Soup- Thai Pork soup is a very popular dish in Thailand and I was blessed enough to have this recommended to me at a restaurant.

Thai pork soup contains Pork (Duh) Leek & Carrot with a mixture of Thai flavors that give you a real experience whilst eating.

I really enjoyed this dish.. despite looking out of the window and seeing two tigers fighting each other!

First of all I felt the mixture between the Leek, Carrot and pork was really nice, and second it’s one of those soups that the flavor never gets old

I can see now why this soup is so popular over here; I would recommend this to you if you’re an eater of pork and love vegetable & meat based soups.

DID YOU KNOW?: Leek has Vitamins A and K, along with healthy amounts of folic acid, niacin, riboflavin, magnesium and thiamin in them.


Seafood- I enjoyed the fresh Sea food here in Thailand very much..despite hearing about non natives getting bad stomachs after consuming the local sea food in Thailand.

I had no such problems myself.  As you can see in the picture above I had Shrimps, Shell Fish, Sea bass, Fish & Noodle soup. I also ordered Crab with this and rice.

The shrimps were very nice along with the noodle soup. I was not too pleased with the fried Sea bass (I had to cut all that skin off) (Click Here)  but it was very tasty after doing so. I also for the first time in my life had Crab.

I had this along with the rice and to be honest with you it was mediocre, It’s not something I would go after to eat again.. and I much prefer Lobster than Crab.

I would recommend everything above except the Crab. The health benefits of Sea Food is great, such as low in fat/cholesterol, big on Omega’s (Click Here) ,high in protein…the list goes on, bottom line.. EAT MORE SEA FOOD ASAP.


Yoghurt- If you’ve read any of my blog posts before you’ll know I don’t really care for Yoghurt. To my surprise I started eating a lot of it over here.

The particular one I had was Thai and was very tasty  and on its own, not sweet at all. It’s only when you add the freshly cut Bananas to the mix that you really feel any sweetness hit your mouth.

I Really loved the combo of the Banana and the yoghurt.. I know it’s not a ground breaking combo, but I felt this Thai Yoghurt with the Banana was one of the best I’ve ever tasted in my life.

I would recommend this if  you love eating Yoghurt. I think even someone with a sweet tooth who’d initially think “this is not sweet at all” would really enjoy this Thai Yoghurt as the taste is to die for.


Thai Coconut Sticky Rice With Mango, Kiwi & Coconut Milk – Thai Coconut sticky rice is a Thai dessert dish served with a fork and spoon.. which you will become accustomed to for breakfast, lunch and dinner over here in Thailand.

This dish is very popular in the summer because the Mangos are in season then (April & May) . They call sticky rice “Khao neow” over here.

Now I ended up seeing this on a menu by an off chance, and it really caught my eye. I don’t normally eat desserts at all but I decided to order it this time around.

When I was finally presented with the Thai Coconut sticky rice I was amazed, It look so beautifully displayed on the plate. I thought how the Kiwi was presented was clever.. though that little ice cream cone thing was never eaten (You know I keep it healthy) , the mango was super fresh and tasted so good.. but for me the Coconut milk was the best thing on the plate!

It took me by surprise because it was warm and not cold, but it was no problem at all as it tasted nice on its own.. but with the sticky rice and mango it brought the dish all together.

It was like a well drilled football team every ingredient knew it’s role and delivered, which was nothing but  sheer heaven to my mouth and the best thing I ate to date in Thailand.. by a country mile!

So this goes without saying I would recommend this to you if you love food period.




I really enjoyed sharing this with you guys.  Please do let me know though…

What Do You Make Of All This?

What Is Your Favorite Thai Dish?

What Are Your Biggest Challenges/Frustrations When Eating Asian Cuisines?

Are You A Fan Of Crab?  

Have You Ever Tried Thai Coconut Sticky Rice ?

Of course Any other questions are always welcome just leave a comment below

Until Then Ciao

We Look Up  

Karim David

-The Healthy One



The Wonders Of Thai Food (Part 1)

The Wonders Of Thai Food (Part 1)  Today I Will Share With You My Thoughts Of Thai Food. 

Enjoy 🙂

We Look Up


3 Foods To Eat More Of This Easter


It’s that time again Easter! The traditional route would be to talk about chocolate eggs, or a recipe for some cake… not happening! Word of warning, this is only for the serious people and Di1’s who are committed and laser focused to actually see out their Weight loss goals/Health this year.

If you are and you’re still reading this please (Click Here) this will really help you further.

Now it’s time to share with you 3 foods to eat more of this Easter… enjoy.


Lamb- Other than the whole Jesus being the sacrificial Lamb of God which is typically eaten on Easter Sunday, the other reasons you should eat more lamb this Easter include high protein (25 or 26 grams) which contains all of the beneficial amino acids you could ask for your body’s maintenance and growth, Vitamins such as Zinc, Iron & B12 and Stamina & Muscle function.

Lamb also helps prevent you from getting Anaemia. In fact the reason why most Vegetarians are more likely to have Anaemia over meat- eaters is because they don’t eat any meat, and meat has lots of Iron in it.



Nuts- If not allergic, are a great source of fibre and would recommend you eat these (Click here) what’s good also about nuts is that you can share them out individually for e.g if you have kids you can put them into a plastic Easter egg inside your basket, or hide them and then have yourself an Easter egg hunt.

Even foods such as Wholegrain cereal, Trail mix & Seeds are a healthy alternative to having chocolate eggs. All the healthy snacks just mentioned have something in common… they keep you fuller for way longer, which is good if your dinner is taking longer than expected to be ready.

DID YOU KNOW: If you’re having a hard time fitting nuts into your eating habits (Click Here)



Fruits- If you have a sweet tooth this is the replacement and it’s healthy for you. All fruits are so filling and contain a vast amount of health benefits (Click Here) you can cut them up and put them in a container, that way you will not get bored of eating the same fruit over and over again in the Easter holidays.

It goes without saying; buy real fruit and not any artificial ones, always check for freshness too. I’d advise you also to read the labels, but most of  you out there if you do bother to read the labels… don’t know how or what you are looking for. Sound like you? (Click Here) .



I really enjoyed sharing this with you guys.  Please do let me know though…

What do you make of all this?

What are you struggling with most when it comes to the holidays & Healthy eating?

Are there any  other  foods you eat at Easter That’s Not on Here ?

Of course Any other questions are always welcome just leave a comment below

Until Then Ciao

We Look Up  

Karim David

-The Healthy One




10 Best Proteins For Vegetarians And Vegans

If you are a Vegetarian  or a Vegan you’ll of heard the following question lots of times; “So how do you get your protein?” as many non Vegetarians  and Vegans  have concerns over you not having the right amount of protein intake.

Well they don’t have to worry, because it is possible for you to get the sufficient amount of protein and all the nutrients you need if you are a vegetarian or vegan.

Of course many plant foods have much more protein than others. Consuming higher- protein aids Fullness, Weight loss & Muscle strength.


Here are the 10 Best Proteins For Vegetarians And Vegans  


Tofu- Tofu AKA Bean curd comes from soybeans. Now Soybeans are well known for a being a whole source of protein, this means that they provide your body with all the amino acids it needs during the day.

Tofu is made from bean curd and is pressed together. As you’ll know already Tofu doesn’t really have much taste at all, though it easily absorbs the flavor of the ingredients you prepare it with.

Tofu can be used in a variety of different meals, from Soups to Burgers. It also contains Calcium, Iron and has between 9 to 19 grams of protein per 100 grams.


Quinoa- Is a cereal grain, but unlike other cereal grains it does not grow on the grasses. Non grasses would be a terrible name to call something so they went with “Pseudocereal”

Instead. You’ll get at least 7 to 9 grams of protein per cup which is a complete source of protein for you. Also Quinoa is a good source of Fibre  (Click Here), Carbs, Magnesium & Iron.


Chickpeas- Is a legume with a high amount of protein content in it, It contains 15 grams of protein per cup and it is also a great source of Iron, Folate, Potassium, Complex Carb, etc.

Eating a lot of Chickpeas will also help to decrease cholesterol levels, lower blood pressure, reduce your belly fat and help control your blood sugar levels.


Lentils- Mean business they have 18 grams of protein per cup, and that means they are a great source of protein. They can be used in many different dishes, ranging from Dal to fresh Salads.

Lentils also provide you with about half of your recommended daily fibre intake. The type of fibre found in lentils has been proven to feed the good bacteria in your large intestine, which of course makes for a healthy gut. Lentils also contain a good amount of antioxidants.



Spelt & Teff- Are ancient grains. Other ancient grains include Barley and Farro. Spelt though, is a type of wheat and contains gluten, but Teff comes  from annual grass… which means it’s gluten- free.

Spelt & Teff provide 10 to 11 grams of protein per cup, making them the highest of the ancient grains in the world! Both are fantastic sources of  nutrients such as Iron, Fibre, Magnesium & Zinc, etc.

Spelt & Teff are versatile alternatives to your common grain, such as rice and wheat. They can be used in many foods such as Risotto or baked goods.


Green Peas- Contain 9 grams of protein per cup, which is slightly more than a cup of Milk (8 grams). Green peas covers your Fibre, and has Vitamins A, K & C plus folate in them.

Green peas are a good source of Zinc & Copper too.


Oats- Are a very delicious and easy way to get into adding more protein to your meals right away. Just half a cup of dry Oats provides you with about 6 grams of protein & 4 grams of fibre.

Although Oats are not really considered complete protein, they do contain higher- quality protein than other more well known and consumed grains like Wheat or Rice.


Amaranth- Is another “Pseudocereal” and contain 8 to 9 grams of protein per cup and like Quinoa is a complete source of protein, which is very rare among grains & “Pseudocereals”.

Amaranth is a good source of Complex Carbs, Iron & Magnesium.


Ezekiel Bread- Is made from organic, whole grains and legumes. These include Millet, Wheat, Spelt, Barley, and Soybeans & Lentils. Just two slices of Ezekiel bread contains approximately 8 grams of protein, which is slightly more than your average bread (Click Here).



Soy Milk- Is made from Soybeans and fortified with vitamins and minerals and is a great alternative of course to cow’s milk. It contains 7 grams of protein per cup, plus it’s an great source of Calcium, Vitamin B12 & D… Bear in mind that Soy milk and Soybeans do not naturally contain Vitamin B12, so picking a fortified variety is not recommended.

Soy milk is found in most supermarkets. It’s also very versatile and can be consumed in many different ways. This goes without saying… go for the ones without the higher sugar content in them.


Protein deficiency among Vegetarians & Vegans is very real. Nonetheless these 10 options will soon put an end to that, or improve your health even without having anything wrong with you at all.

This is also fantastic for anyone who has only just started eating like this, and was unsure what the best things to eat were.  

That’s It!

I really enjoyed sharing this with you guys.  Please do let me know though…

What do you make of all this?

What are your favourite Vegetarian/Vegan dishes ?

What food listed are you going to try first ?

Of course Any other questions are always welcome just leave a comment below

Until Then Ciao

We Look Up  

Karim David

-The Healthy One



10 Reasons Why You Should Eat Real Food


Real food will always be the ingredient; this is why there is no need for any ingredients list because you know what you are getting it’s fresh and whole. It’s very much unprocessed and is free of any sort of lab additives and instead is packed with pure nutrients.


Great this would be the end of the post… Unfortunately unlike thousands of years ago Fast food Fast Junk  has become a thing, & it’s being manipulated and sold to you by big companies as actually food that’s good for you.. or won’t kill you!


The reason why it has become a thing is the age old argument; “It’s more convenient” to which I add, “if you’re feeling suicidal”. The question I’ll ask you is, has this type of eating made you healthier or happier? Look around you at current world events and answer the same question.


Switching from junk to real food will be the best thing you can do for your health thus far, maintaining this will lead to great health and higher quality of life.

With so many suffering illness/ injuries and dying because of junk related causes, I feel it’s only right to share with you…


The 10 reasons to eat real food below.


Real Food Is Packed With Pure Nutrients- When you are eating something that is unprocessed animal or plant based foods it will have the vitamins and minerals you need for great health.

For example take Broccoli, it contains Vitamins= A, B1, B2, B6 & C or Chicken breast which contains Vitamins = B1, B2, B12, A, E, K & D.

There are so many more I could mention, but basically all real food  will have more than one Vitamin, mineral or some other  beneficial nutrient in it (Click Here)  

I would also like to point out that there’s no chance of you overdosing from real unprocessed food… which cannot be said for these supplements AKA Dielements that those big companies who don’t give a damn about your health and underpaid / can’t be bothered doctors are telling you to take.



Real Food Is Good For The Heart- Real food does not equal heart failure nor heartbreak, just packed with antioxidants and nutrients that support your heart health… not end it.

Example of this would be healthy fats or Magnesium (Click Here) When you eat real food it reduces inflammation, which is known to be one of the key reasons for heart diseases in the first place.



Real Food Is High In Healthy Fats- No I’m not talking about processed fats found in vegetable oils (Click Here), I’m talking about  natural fats which are not harmful at all and are  incredibly healthy for you (Click Here).

Here’s assuming you clicked on (Click Here). To add to that coconut oil is really good for you also and has been shown to increase weight loss. Also fatty fish such as salmon, sardines and herring are fantastic sources of  healthy fats.

DID YOU KNOW?: Nuts & Seeds, Avocados & Whole Milk are high in healthy fats also.


Real Food Is Music To A Diabetics Ears –  Types 1 or 2 it really does not matter eating  foods high in plant and unprocessed animal materials will help reduce blood sugar levels in your body and in anyone else who’s eating badly and is probably just one mouthful away from Type 2 diabetes.

DID YOU KNOW ?: More 300 million people have diabetes worldwide. That number is expected to surpass well over 600 million within the next 25 years!



Real Food Is Low In Sugar- As you may know already eating sugary  junk can  will increase the risk of obesity, which will lead to type 2 diabetes, fatty liver disease and heart disease.

Real food for the most part is generally low in sugar and isn’t very sweet. Yeah even though fruit contains sugar (Click Here), it’s also high in water & fibre which makes it less concentrated and is not added sugar put in by man… or woman which sends the sugar levels soaring to illness and then death such as sodas or processed foods would.



Real Food Is High In Fibre- Fibre has so many health benefits (Click Here). This includes helping you feel more full yet with fewer calories, and also helps your digestive system function better/ overall metabolic health.

Foods such Avocados, flax seeds as well as beans & legumes are all high in healthy fibre.  Real food is the way of getting your source of fibre, not taking supplements for it  will cost you in the end… not talking money….





The Variety Of Real Food- Eating the same foods over and over again can get really old… fast. It’s also healthier to include many different foods in your daily meals.

There seems to be a myth with healthy eating that it’s only dry salads and seeds to eat  etc, and that couldn’t be further from the truth.

There are hundreds of different real food options… just take a look at my meal plan (Click Here) including a wide variety of fish, meat, dairy, fruit & veg, nuts, legumes, whole grains and seeds.

Make a real statement by regularly eating foods you’ve never eaten before or don’t regularly eat, it may be a food that you’ve always wondered about but never eaten (That picture up top is Kangaroo meat).

In doing this you’ll not only grow as a person, if you end up enjoying it you’d have expanded your options which = less of the same meals over and over again…





Real Food Cost Less… Long Term- It always astounds me when people say that they do not eat healthy because it’s too expensive. I mean you’re  right the junk is cheaper… it did come from the trash.

Where you lose is the fact that whilst you keep an extra $1.56 in your pocket in the short term (That’s some pettiness right there) in the long run the cost will be even higher for you because you decided to buy  cheaply and poorly.

What I am referring to is you’re having to deal with chronic lifestyle diseases which came from your decision to be cheap, petty & in a false delusion that you got one over on the supermarket.

Obesity, Heart disease & Diabetes are no joke, especially if you are living in a place where you have to pay medical bills or in place where the doctors and nurses are just understaffed and you’re on a long waiting list, if at all!

So the question is  So What… yeah you may have to pay that extra bit more to eat food  but that’s surely better than eating junk? (Junk is not food remember)  and surely it’s better to be in good health than to be suffering from chronic diseases. (Click Here)

DID YOU KNOW?: You’ve got to be eating these foods to improve your health (Click Here)



Real Food Makes You Happier- It’s only natural when you know you are making the right healthy moves for yourself, or even helping  your family or friends… it makes you that much happier. For all those that have stress before bed (Click Here)  you will rest easier knowing that you did good, plus your body will feel better and you will just know and feel the effects of eating healthy. It’s one of those things where you have to be doing it to know about it, no old tales of how I used to will suffice… it will only leave you depressed and digging deeper into the trash for more  Junk to eat.



Real Food Is… Real Delicious- This goes without saying, when you eat real food it tastes real good. All of the flavours & textures, the freshness,the smell just can’t be beaten… unprocessed food is undeniable delicious.

All it takes is some rewiring from how you’ve been blindly eating beforehand… just because mostly everyone else around you has being doing it. So you’ve been following suit, or you simply never really knew what you were missing. We as a society completely destroy anyone who we find has had plastic procedures, for not being “REAL”, yet we continue to fake eat and don’t follow up with the same ridicule… I see inconsistency, I see hypocrisy.


That’s It!

I really enjoyed sharing this with you guys.  Please do let me know though…

What do you make of all this?

What are your thoughts on real food cost?

What was the biggest lesson you learned here?

What will you do right now to improve your health?

Of course Any other questions are always welcome just leave a comment below

Until Then Ciao

We Look Up  

Karim David

-The Healthy One

No More Junk Food


Today Message Is From Holly Stokes Which I absolutely love, Talking About Having No More Junk Food.

Enjoy 🙂

We Look Up

Why You Should Set Goals & Forget Resolutions

I’ve been asked a lot recently “I know you encourage us to have health goals, but what about health resolutions?” or “What are your resolutions this year?” Now it’s thanks to all of you why I’ve been inspired to create this for you guys/girls.

My answer to these questions are… What about Health resolutions?/ None whatsoever because resolutions suck.  I promise the rest of this won’t be so blunt… the depth is below.


So without further ado here is why you should set goals & forget resolutions.

The Thing With Resolutions

As you know at the start of every New Year it is tradition to be pondering about the future, and all we want to accomplish in the months that lie ahead.

Many of you around the end of December (Click Here) convinced yourselves that you were going to be committed, which I cannot knock and is a good start.

Where the issue lies is that the focus tends to be a lot on what we don’t want to do rather than what you actually want to do. That along with the fact that there is no real plan on how to sustain a resolution for the latter months, let alone a whole entire year!

There is no depth with a resolution it’s a few worded bad speech for most of you. Some of you will write them down, though again there is no depth  e.g

“I want to lose weight”  

“I want to go to bed on time”

“ I want to learn a language”

You see how resolutions has become like wishing… you just say something and then only do it for a bit or worse just wait for something to happen, then of course nothing happens.

Lastly if that wasn’t enough for you, the fact that it’s tagged as “New Year’s Resolution”( As if this is the only time you can set them)  is not very helpful, and very misleading.


What Should I do Instead?

You Should Set Goals & Forget Resolutions. Dedicate the time and put your full effort towards setting yourself goals, and taking action towards them daily… then evaluate and make the adjustments if necessary.

Below are some tips to help you with your goal setting.


Why Are You Doing This?This is a serious questions you need to ask yourself  (Click Here), “why do I  want to set myself health goals?”Why do I want to set myself any goals?” “Why am I doing this ?” and each answer will be different of course.

It’s important to know the real reason why you are doing this, because you’ll be spending a huge chunk of your time, if not all of it on your goals.

So if this sounds like too much for you, or you just don’t want to commit to it because of whatever excuse then this isn’t for you… & if below abysmal, low or mediocre living is how you want to bow out then I’m not going to argue with you.

But on the other hand if you are committed, have a strong reason why you will be spending so much time on your goals and are willing to take action right away (Right now) you will really go far in this and achieve so much in a lifetime.

Remember it’s people who don’t know why and have low drive, who spend their every waking day in pain… that’s both physically and mentally. Don’t let the why haunt you for the rest of your life, find out and take action either way, or you’ll regret it.


Have Depth… Go DEEP- You know when I said before about finding out why you are doing this, well to find this you need to go deep within yourself. Be very specific so that you can actually see yourself progress in your goals, you can cross them out as you go when you’ve completed them.

What will then happen from the being so specific and going so deep with your goals is habit change, and then achievement… then over time a lot more achievement and on and on.

When you’re immersed into your goals that deep and you’re crossing them off, you’ll gain confidence also and go bigger and bolder than you’ve ever done before in your life.


Plan Out What You Are Doing- Once we have them we tend to think about our goals a lot, but it’s important to have written or typed out somewhere. Simply just retained in your brain is no good at all, that’s that resolution habit we want out of you, as what will happen is you will forget about it.

You have to understand this is not forgetting an item at the shops, this is your goals and if it means anything to you it will be written or typed out for you to see, recommit to and work towards daily.

The fun part is if you like to break down your goals into smaller pieces you can do, rather than having the ultimate result you want at the end, you can break it down from yearly to monthly to weekly to daily… in fact for most of you this is the way to go.

I would most certainly encourage having daily goals along with your longer goals, this way you will see how much you are achieving on a daily basis and will build up your self confidence and  belief.


Set A Deadline- As scary as this may sound to a lot of you there really needs to be a deadline set in place. If it’s just up in the air with no date, it’s really nothing more than a wish just wrapped a little better than a resolution.

Deadlines force you to think about what it will take to accomplish your goals, I know that this will encourage you to think deeper because now you are required to take immediate steps, as there is an allotted time towards getting from where you are to where you want to be in the future.

I find it also helps priorities the most important things to be done first, and drop the not so important things to the back of the line. Deadlines will also push you in the long run, because you’ll want to have it done at that point… when you do hit it exactly when you planned it, you will feel that more grateful and happy you decided to set a deadline.


Make Adjustments- In life it’s inevitable you’re going to have to make adjustments, goals are no different. And this really goes hand in hand with what I was saying about deadlines, so say you don’t quite make the deadline you had set then what? You change the deadline!

Yes it’s that simple, your life doesn’t end because you missed the deadline… all you do is make adjustments and set another one. Over time in the course of the year you may find out that the goals you have for you health are no longer what you want anymore, rather than just sticking to them… just because, I advise you make the adjustment to suit where you want to go in your life.

It could be as simple as one of your daily goals where you decided that you have to be somewhere today and for whatever reason you decided you’re better off focusing on being somewhere else… make the adjustments.

Just because it’s written does not mean it’s set in stone, never forget that you can change it.


Where Is Your Accountability? – If you just keep your goals to yourself and nobody knows about them it’s easy to say “oh well” and then go away from your goals.

If you tell at least one person about your goals this will hold you accountable to someone, it makes it that much more real…

Plus you’ve put it out there into the atmosphere to be manifested providing you’re still putting in the work (Of course you are).  Another good way is writing a definitive chief aim or  a statement and keeping that with you.

Letting yourself know about what you are doing,with the date you decided to make the decision and of course the deadline day for you to achieve your goals. This will also stop you from falling off by you keeping it with you and reading it often or daily if your fire needs reigniting after you rise out of bed every morning… or afternoon.


 As you can see now there are many benefits to having goals than simply making a resolution. We’ve discovered that goals direct your focus and attention. Providing you set deadlines and go deep and know your why. They help you become more persistent with your targets, even when things are not going so well.

We’ve found that they increase your self-confidence and belief too. With a plan of action and having some accountability this really will get you to your health goals or any type of goals you set yourself, at any time of year.


That’s It!

I really enjoyed sharing this with you guys.  Please do let me know though…

What do you make of all this?

What are your goals you want to achieve?

What was the biggest lesson you learned here ?

What is stopping you from taking action right now?

Of course Any other questions are always welcome just leave a comment below

Until Then Ciao

We Look Up 大 

Karim David

-The Healthy One

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