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Diet Tips & More for a Healthy and Trim Body

Diet Tips & More for a Healthy and Trim Body
Healthy Eating

    Last week The Secret to a Healthy Body talked about the physical things you should do to have a healthy body. This week, this article discusses the diet tips and more for keeping healthy and trim.

    1. Timing. Try to eat every 3-4 hours so that you never get so hungry that you’re tempted to overeat at mealtime. Have breakfast, lunch, and dinner as well as a mid-morning, mid-afternoon, and post-dinner snack. Don’t skip breakfast or any meal for that matter. You’ll make yourself too hungry and you’ll overeat at the next meal. If you try to starve yourself you’re body will go into starvation mode where your metabolism will slow down drastically, keeping you from losing weight and actually making you more likely to hold onto calories the next time you do eat.

    2. Portions. Use a salad plate instead of a dinner plate. An easy guideline for each meal is to have the plate be roughly be 1/4 carbs, 1/4 lean protein, and 1/2 fruits or vegetables at each meal. No second helpings, but if you are really hungry then take more vegetables.

    3. Eat slowly. This one is one of the hardest and easiest things to do. It’s hard because the pace of our eating reflects the pace of everything around us, which is fast, fast, fast! So you must make a conscious effort at each meal to do this. Once you do this for a while you will establish a habit and from then on it will be easy. Perhaps before each meal you might want to close your eyes for 15 seconds, take a deep breathe to slow down, and then say to yourself something like “Take it slow. Taste this food. Enjoy it slowly. Release thoughts of work and other worries for now.” Then, when you do eat, take small bites and really taste and enjoy the food. This will give your body time to send your brain the “All Full” signal. If you only do one of these tips, do this one.

    4. Snacks. For snacks have fruit, low calorie popcorn, or nuts (1 handful). Prepare these ahead of time so they are easy to grab. Keep junk food out of the house and you’ll be less likely to eat it.

    5. Long Life Cocktail. This idea comes from the book “Fat Flush” by Louise Gittleman, a well respected dietitian. The recipe is 7 ounces water, 1 ounce pure cranberry juice, and 1 Tablespoon of ground flax seed. Have this once or twice a day for increasing your fiber, digestive regularity, and all the benefits which come from flax seeds. Those benefits are: lower cholesterol, antioxidant power, fiber, inhibiting the onset of estrogen-stimulated breast cancer, healing of inflamed intestines from Colitis and Crohn’s Disease. The pure cranberry juice will help to cleanse your liver and kidneys.

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    6. Dairy and Wheat products. If you find that these foods make you bloated, you might want to cut back on them. How to tell? Cut them from your diet for a week and see if you notice a difference. Just as good substitute: sprouted grain breads such as “Alvarado Street” or “Ezekial 4:9”. And there are many non-dairy substitutes such as rice milk which taste much better than you might imagine.

    7. Sugar. For the most part, refined sugar is not good for you. Try to cut back or eliminate altogether. Blackstrap molasses or honey are better choices. Stevia root is a natural calorie free sweetener you might want to try. You can find it in healthstores. A good one is “Stevia Plus.” When having a sugar craving, have fruit instead.

    8. Fiber. Try to get 25-30 grams of fiber per day. Fiber fills you up. It blocks the absorption of sugar and fat helping with weight loss and weight management. Having enough fiber in your diet will keep constipation away and will help lower your chances of cancer, such as colon cancer.

    9. “100% Whole Grains.”
    Look for this exact phrase on cereals, crackers, bread, etc., but also check the nutrition labels. Anything else is not going to have as much fiber. Check the fiber count to be sure. Use whole grain pastas and breads. They will fill you up and they are healthier for you.

    10. Vegetables. Learn to love them! Find a great book on how to cook vegetables that taste delicious. (Suggestion: “Vegetable Love” by Barbara Kafka) Have salad often. Be sure to measure out your salad dressing to keep from adding too many calories.

    11. Chicken or Vegetable Broth and Soup. Use a cup of soup or broth as a snack. Have a cup before meals to feel full. And you can use broth to sautee vegetables instead of oil.

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    12. Oil. Only use olive oil or canola oil if you need it for cooking. Better yet, use flax oil on foods sauteed in broth to add flavor and health benefits. Don’t use flax oil for cooking and you must keep it refrigerated. Heat makes flax oil and flax seeds loose their healthful properties.

    13. Cheese. Keep this to a minimum in your diet. The harder the cheese the better and keep in mind that a little can go a long way to add some flavor.

    14. Hunger. If you are trying to lose weight, it’s ok to feel a little hungry, such as if you stay up late at night. If you’re feeling very hungry have some fruit and/or nuts. Or you could try a Long Life Cocktail or a Green Drink such as Green Vibrance. These drinks will fill you up and take the edge off your hunger so you can either go to sleep or make it until the next meal. The beneficial thing about Green Vibrance is that it contains the same kind of active cultures found in yogurt. These live cultures rid your body of yeast and help foster the healthy bacteria in your intestines for better digestive health.

    15. Eliminate Toxins. Stay clear of all forms of tobacco. If you’ve tried to quit before and failed, don’t stop trying. If you keep trying you will eventually succeed! Keep alcohol to a minimum. Wash all fruits and vegetables with soap, water and a sponge. Try to buy organic if you can especially for produce where it really matters:

    Fruit

    1. Peaches
    2. Apples
    3. Strawberries
    4. Nectarines
    5. Pears
    6. Cherries
    7. Red Raspberries
    8. Imported Grapes

    Vegetables

    1. Spinach
    2. Bell Peppers
    3. Celery
    4. Potatoes
    5. Hot Peppers

    16. Chewing Gum. This is a good distraction between meals.

    17. Calories. This totally free diet website has everything you need to know about how many calories you should eat, metabolic calculators, diet calculators,weight loss guides and more!

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    18. Eating Out. Think about what you will have before you go into the restaurant. Ask for extra vegetables instead of fries. Have salad or clear broth soup to fill up. Stay away from bread and butter.

    19. Cheats
    . Allow yourself one cheat meal per week and do so in moderation.

    20. Read labels. Stay away from anything with hydrogenated oils (trans fats). Beware that products are allowed to say “0 Trans Fats per serving” if they are below a certain percentage. But if the ingredients say “hydgrogenated” then know that you are getting trans fats. Stay away from too much saturated fats. And look for items that are high in fiber.

    21. Green Tea. Scientific studies have shown many benefits from green tea consumption such as lower cancer rates and lowered cholesterol. Some studies show it can help with weight management. It certainly can’t hurt. If caffeine bothers you then try naturally decaffeinated or you can decaffeinate it yourself by brewing the tea bag twice. Drink the second cup and it will have very little caffeine, but most of the taste. A key point: don’t drink with cow’s milk “as proteins called caseins in milk decrease the amount of compounds in tea known as catechins” which aid in protecting against heart disease. Try rice milk instead if you want to add milk.

    22. Get Enough Sleep. If you are very tired during the day, your body is going to crave more food to get energy. So, rest up!

    What are your best dietary health tips? Please share in the comments.

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    K. Stone is author of Life Learning Today, a blog about daily life improvements. A few of her most popular articles are Building a Smarter, Stronger Brain – Part 1, How to Write a Book in 60 Days or Less, Should You Start Your Own Work at Home Business?, and Set Yourself Up for Diet Success.

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    Last Updated on October 30, 2018

    How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

    How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

    Who needs Tony Robbins when you can motivate yourself? Overcoming the emotional hurdle to get stuff done when you’d rather sit on the couch isn’t always easy. But unless calling in sick and waking up at noon have no consequences for you, it’s often a must.

    For those of you who never procrastinate, distract yourself or drag your feet when you should be doing something important, well done so far! But for the rest of you, it’s good to have a library of motivational boosters to move along.

    Whether you’re starting a buisiness, trying to los weight or breaking a bad habit, you’ll learn how to motivate yourself with different techniques in this article.

    13 Simple Ways to Motivate Yourself Right Now

    Despite your best efforts, passion, habits and a flow-producing environment can fail. In that case, it’s time to find whatever emotional pump-up you can use to get started:

    1. Go back to “why”

    Focusing on a dull task doesn’t make it any more attractive. Zooming out and asking yourself why you are bothering in the first place will make it more appealing.

    If you can’t figure out why, then there’s a good chance you shouldn’t bother with it in the first place.

    2. Go for five

    Start working for five minutes. Often that little push will be enough to get you going.

    3. Move around

    Get your body moving as you would if you were extremely motivated to do something. This ‘faking it’ approach to motivation may seem silly or crude but it works.

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    4. Find the next step

    If it seems impossible to work on a project for you, you can try to focus on the next immediate step.

    Fighting an amorphous blob of work will only cause procrastination. Chunk it up so that it becomes manageable. Learn how to stop procrastinating in this guide.

    5. Find your itch

    What is keeping you from working? Don’t let the itch continue without isolating it and removing the problem.

    Are you unmotivated because you feel overwhelmed, tired, afraid, bored, restless or angry? Maybe it is because you aren’t sure you have time or delegated tasks haven’t been finished yet?

    6. Deconstruct your fears

    I’m sure you don’t have a phobia about getting stuff done. But at the same time, hidden fears or anxieties can keep you from getting real work completed.

    Isolate the unknowns and make yourself confident, you can handle the worst case scenario.

    7. Get a partner

    Find someone who will motivate you when you’re feeling lazy. I have a friend I go to the gym with. Besides spotting weight, having a friend can help motivate you to work hard when you’d normally quit.

    8. Kickstart your day

    Plan out tomorrow. Get up early and place all the important things early in the morning. Building momentum early in the day can usually carry you forward far later.

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    Having a morning routine is a good idea for you to stay motivated!

    9. Read books

    Read not just self-help or motivational books but any book that has new ideas. New ideas get your mental gears turning and can build motivation. Here’re more reasons to read every day.

    Learning new ideas puts your brain in motion so it requires less time to speed up to your tasks.

    10. Get the right tools

    Your environment can have a profound effect on your enthusiasm. Computers that are too slow, inefficient applications or a vehicle that breaks down constantly can kill your motivation.

    Building motivation is almost as important as avoiding the traps that can stop it.

    11. Be careful with the small problems

    The worst killer of motivation is facing a seemingly small problem that creates endless frustration.

    Reframe little problems that must be fixed as bigger ones or they will kill any drive you have.

    12. Develop a mantra

    Find a few statements that focus your mind and motivate you. It doesn’t matter whether they are pulled from a tacky motivational poster or just a few words to tell you what to do.

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    If you aren’t sure where to start, a good personal mantra is “Do it now!” You can find more here too: 7 Empowering Affirmations That Will Help You Be Mentally Strong

    13. Build on success

    Success creates success. When you’ve just won, it is easy to feel motivated about almost anything. Emotions tend not to be situation specific, so a small win, whether it is a compliment from a colleague or finishing two thirds of your tasks before noon can turn you into a juggernaut.

    There are many ways you can place small successes earlier on to spur motivation later. Structuring your to-do lists, placing straightforward tasks such as exercising early in the day or giving yourself an affirmation can do the trick.

    How to Stay Motivated Forever (Without Motivation Tricks)

    The best way to motivate yourself is to organize your life so you don’t have to. If work is a constant battle for you, perhaps it is time to start thinking about a new job. The idea is that explicit motivational techniques should be a backup, not your regular routine.

    Here are some other things to consider making work flow more naturally:

    Passion

    Do things you have a passion for. We all have to do things we don’t want to. But if life has become a chronic source of dull chores, you’ve got a big problem that needs fixing.

    Not sure what your passion is to get you motivated? This will help you:

    How to Get Motivated and Be Happy Every Day When You Wake Up

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    Habits

    You can’t put everything on autopilot. I’ve found putting a few core habits in place creates a structure for the day.

    Waking up at the same time, working at the same times and having a similar productive routine makes it easier to do the next day.

    This guide will be useful for you if you’re looking to build good habits:

    Understand Your Habits to Control Them 100%

    Flow

    Flow is the state where your mind is completely focused on the task at hand. While there are many factors that go into producing this state, having the right challenge level is a big part.

    Find ways to tweak your tasks so they hover in that sweet spot between boredom and maddening frustration.

    Easily distracted and hard to focus? Here’s your solution.

    Final Thoughts

    With all these tips I’ve shared with you, now you know what to do when you’re feeling unmotivated.

    Find your passion and develop a positive mantra so when the next time negativity hits you again, you know how to stay positive and motivated!

    Featured photo credit: Pexels via pexels.com

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