Following a meal plan each week can make healthy eating a lot easier. Spend some of your free time writing up your meal plan and corresponding grocery list for each week. Take into consideration how much time you have each week or each weeknight to prepare foods. This may change what you choose to put on your meal plan or purchase at the grocery store. Plan for super busy nights. For example, you're planning on going to the gym right after work or have a long meeting that will keep you later at the office. Try to schedule prepare quick meals ahead of time or meals with little to no cooking for nights that are extra busy. A well-stocked kitchen is essential to healthy and quick meals. The less time you spend traveling back and forth to the grocery store or looking for ingredients, the better. Make a full shopping list and go grocery shopping before you are hungry. Studies have shown that you'll stick to your list and leave tempting indulgent foods at the store instead of in your cart. Always keep fruits and vegetables on hand. Frozen, fresh, or canned items are all appropriate. Also consider pre-washed or pre-prepared items like bagged lettuce or bagged broccoli florets to minimize preparation time. Pantry staples can also help make for a quick meal. Keep items on hand like: canned beans, whole grains (brown rice, quinoa, or 100% whole wheat pasta), dressings/sauces, and nuts or nut butters. Also consider purchasing pre-cooked grains like brown rice or quinoa. Quick protein foods include frozen items (like fish or chicken); fresh, pre-cooked proteins (like grilled chicken strips or or deli meat); and canned tuna or chicken. These are great to have on hand at all times. Remember that even the best planning does not eliminate surprises! You might not always have time to cook or buy food. A well-stocked kitchen can help you quickly prepare a healthy meal in a flash: frozen veggies, pre-cooked chicken breast strips, and pre-cooked brown rice or homemade tuna salad on a whole wheat wrap and a small side salad. Keep quick items like granola, nuts, apples, or protein bars in your bag or purse. If you need a quick snack when you get caught in traffic or held up at work, you have a healthy option to tide you over to your next meal. Stock up your office with healthy snacks, such as nuts, whole-grain crackers, and shelf-stable fruit (like apples or oranges). If you have a fridge keep yogurts, cottage cheese or a few low-calorie frozen meals on hand.
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One-sentence summary -- Write out your meals for the week in advance. Stock your kitchen. Plan for unexpected changes in your schedule.

When first meeting or greeting someone, offer them up a warm smile. Smiling indicates that you are in good spirits and are happy to see them. It helps to establish friendliness from the get-go as the smile is the first impression that people usually make when meeting someone. In some cultures, such as Russia, smiling is not necessary. Instead of just walking by someone you know or ignoring someone you are supposed to be meeting, greet them with a warm 'hello.' You do not need to wait for them to say it to you first; it's okay to be the initiator. For example, "Hello, Mr. Sanderson. It's great to meet you! My name is Emma Payne and I work in cybersecurity." firmly and assertively. When meeting someone, take their hand into your right hand and grasp it firmly, shaking it up and down once. Respect the other person by not squeezing their hand too hard in an attempt to "dominate" them. If you know them well, you might hug instead. There are many different ways people around the world greet each other, and these greetings may not always involve handshaking. Be sure you're aware what's appropriate in the country you're living in. You can go online to find out if you're unsure. When in conversation with someone, look them in the eyes a little over half the time you're speaking. Maintaining eye contact shows that you are paying attention. Staring at them, however, can be perceived as creepy and rude. Break eye contact every so often to avoid staring. Eye contact is usually seen as a sign of respect in Western culture. In some Eastern cultures, it can be seen as a sign of aggression. Don't make eye contact if the other person considers it rude. People with certain conditions such as autism and social anxiety may find eye contact unnerving or distracting. If eye contact is hard for you, you can fake it by looking at someone's nose or chin. (They usually can't tell the difference.) If your conversation partner avoids eye contact, keep in mind that they may be shy or they may have a disability, and let it go.
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One-sentence summary --
Smile when greeting someone. Say hello. Shake hands Make eye contact if it is culturally appropriate.