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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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    K. Stone

    The founder of Life Learning Today, a blog that's dedicated to life improvement tips.

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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