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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 July 31, 2018

    40 Top Productivity Apps for iPhone (2018 Updated)

    40 Top Productivity Apps for iPhone (2018 Updated)

    Over the years here at Lifehack, we’ve discussed plenty of apps that you can use to improve your overall productivity.

    There are certain ones that many of our contributors and editors (past and present) have adopted over the long-term — there are always the stalwarts that stick around. But there are also new apps that crop up every day, adding more and more depth to the app category.

    Some of the apps are incredibly plain and simple, while others are more robust and offer more features than you can shake a stick at. And everyone has the one they prefer.

    It’s been our job (and still is our job) to keep abreast of all of the productivity-type apps out there. As a result — and as a bit of a refresher — we’ve put together a list of 40 best productivity apps for iPhone to provide you with an all-in-one resource for you.

    Productivity apps to help you get things done

    1. OmniFocus

    This app is, while pricey, considered to be one of the (if not the) most robust and full-featured productivity apps on the market.

    Download it here.

      2. Forest

      Train yourself to put your phone down and stay focused on the task at hand by playing with this planting game. It’s fun and will help you achieve more.

      Download it here.

        3. Things

        Another robust choice, this app is a favorite amongst “productivityists”.[1]

        Download it here.

          4. 30/30

          Recently covered here at Lifehack

          , 30/30 is a newcomer to the game that incorporates lists and timing of tasks into an elegant and easy-to-use interface.

          Download it here.

            5. Any.Do

            A beautiful-looking app that is both easy on the eyes and your wallet.

            Download it here.

              6. PocketLife Calendar

              This calendar app is specifically designed to be stylish and super easy-to-use. You can organize your life easily with different modern features.

              Download it here.

                7. Asana

                We’ve covered Asana here at Lifehack

                , and it is being actively developed by a strong team committed to making collaborative task management a more efficient and effective experience.

                Download it here.

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                  8. ToDoist

                  This app keeps track of everything – from simple errands to your most important projects – so you can get it all done and enjoy more peace of mind along the way.

                  Download it here.

                    9. FlowTasks

                    From the folks at MetaLab, Flow is a gorgeous collaborative task management app that is easy-to-use and incredibly functional.

                    Download it here.

                      10. Calendars 5

                      This calendar app focuses on events that help you to keep track of upcoming events and tasks easily. It has everything you need to organize, track and complete your to-dos.

                      Download it here.

                        11. Clear – Tasks, Reminders & To-Do Lists

                        A fun and innovative list-making app that relies on swiping and pinching to make things happen. Clear created a lot of buzz when it launched, and might be the perfect to-do list gateway app for many.

                        Download it here.

                          12. Due

                          A robust reminders app that lets you store and maintain reminders of all types. It’s replaced Reminders for me when it comes to the basics, and it’s worth a look if you want to keep the mundane stuff out of your head and cluttering your mind.

                          Download it here.

                            13. Checkmark 2

                            I use this app

                            for location-based reminders (such as groceries I need to get or single items I need to pick up from various locations). Checkmark is simple to use and a valuable addition to my productivity arsenal.

                            Download it here.

                              14. TeuxDeux

                              Created by Tina Roth Eisenberg and Fictive Kin — Teux Deux is simple and incredibly stellar in terms of design. If you like lists (including the popular “Someday Bucket”) and want to associate dates with tasks, then Teux Deux will be right up your alley.

                              Download it here.

                                15. Wunderlist 

                                Another incredibly popular choice is Wunderlist. Part of 6Wunderkinder’s software family, it sports a gorgeous design and is incredibly functional. We’ve talked about the app a couple of times here at Lifehack, so check those posts out here.

                                Download it here.

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                                  16. Nirvana

                                  For the GTD enthusiasts, there’s Nirvana. Straight from the source: “Nirvana frees your mind to focus on actually getting things done. If you’ve had enough of generic to-do lists, it’s time for Nirvana.”

                                  Download it here.

                                    17. Priorities

                                    An elegant-looking task management app that has received decent reviews,[2] this could be the one for you if you’re not a fan of OmniFocus or Things — especially if you need (or want) to share tasks with others.

                                    Download it here.

                                      Productivity apps that help you build habits

                                      18. Productive

                                      With this app, you can plan your habits with an easy-to-use interface, schedule habits for any time of the day, set smart reminders for each time of the day and stay on track with useful feedback. This app is perfect for anyone who wants to build a habit that sticks.

                                      Download it here.

                                        19. Habitica: Gamified Taskmanager

                                        You can complete tasks and build habits in a more fun way with this app. Input your Habits, your Daily goals, and your To-Do list, and then create a custom avatar. Check off tasks to level up your avatar and unlock features such as armor, pets, skills, and even quests.

                                        Download it here.

                                          20. Streaks

                                          This app follows the model of the popular “don’t break the chain method” in that you use the app to track how you are donig in the pursuit of your goal. Great for goal-setting — and an easy and elegant interface to boot.

                                          Download it here.

                                            21. Remember The Milk

                                            Another popular to-do list app, Remember The Milk has a huge following. It has plenty to offer, including the ability to share tasks with others.

                                            Download it here.

                                              22. Day One Journal

                                              When it comes to journaling, nothing really beats Day One. Its latest update added a slew of features that will make you want to start making journaling a habit.

                                              Download it here.

                                                Productivity apps that makes organization easy

                                                23. Evernote

                                                Touted as the world’s most widely-used productivity app, Evernote an be used simply as a notetaking app or can be customized to be your GTD app of choice — among other things.

                                                Download it here.

                                                  24. Pocket

                                                  You can save an article, video or link you want to read or watch later to Pocket from anywhere including your computer, Safari, email, and your favorite apps like Facebook, Twitter, Flipboard, and Feedly.

                                                  Download it here.

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                                                    25. Sync.Me

                                                    This app identifies unknown phone calls, warns you from annoying spam calls, and adds a caller picture to your contacts from Facebook, Twitter and Google+.

                                                    Download it here.

                                                      26. Droplr

                                                      One of the most popular file-sharing apps out there today. Straight from the source: “Stay productive on the go. Droplr for iPhone keeps you in sync and makes sharing on the iPhone natural.”

                                                      Download it here.

                                                        27. Dropbox

                                                        Before iCloud, there was Dropbox. And there still is Dropbox, which is still widely used by both Mac and PC users all over the globe. It’s like having a flash drive in your iPhone. A must-have.

                                                        Download it here.

                                                          28. iDolly 

                                                          In conjunction with Dolly Drive and DollySync, iDolly allows you to edit and share your documents from your iPhone.

                                                          Since all your changes sync automatically to all your devices, the current version of a document will always be accessible because Dolly Sync keeps everything in sync. Very handy.

                                                          Download it here.

                                                            29. Soulver

                                                            It may seem odd that a calculator app shows up on this list, but this is no ordinary calendar app. Ben Brooks over at The Brooks review describes Soulver as follows: “It is what calculators would have been if they were invented at the same time computers were, instead of what we have with most calculator apps.” [3]

                                                            Download it here.

                                                              Productivity apps that help you work smart

                                                              30. Captio

                                                              A simple capture tool. Straight from the developers: “It’s simple. Open Captio and start typing. When you’re done, hit Send. The note is immediately delivered to your email inbox.”

                                                              Download it here.

                                                                31. Drafts

                                                                A tremendous capture tool that allows for simple capture, followed by sending items to various applications such as OmniFocus, Things and more.

                                                                Download it here.

                                                                  32. NoteShelf 2

                                                                  This is a perfect note-taking app for you. You can take beautiful handwritten notes, type, annotate PDFs, record audio & create lists. You can organize them into categories or groups.

                                                                  Download it here.

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                                                                    33. Doodle

                                                                    This app links directly with the Doodle service, which is one that allows you to plan and organize meetings far more efficiently and effectively. Lifehack contributor Steve Dotto has written about Doodle more in-depth here.

                                                                    Download it here.

                                                                      34. TextExpander (Legacy)

                                                                      I have saved countless hours of time with TextExpander, and despite its inability to be as robust on iOS as it is on the Mac, it is still a worthy app to have in your arsenal.

                                                                      Download it here.

                                                                        35. Launch Center Pro

                                                                        A quick launcher for the iPhone that doesn’t just launch an app…with some of them it can do much more. This app saves you time by launching complex actions in a single tap.

                                                                        Download it here.

                                                                          36. GoodReader

                                                                          This may seem to be an odd one to make this list, but here are plenty of reasons why it is here with this article.

                                                                          Download it here.

                                                                            37. LogMeIn

                                                                            Want to be able to control your Mac from wherever you are? Then get this app.

                                                                            Download it here.

                                                                              Productivity apps that improve security

                                                                              38. 1Password

                                                                              There is simply no better password manager out there. I’ve even put together a 1Password Emergency Kit worth looking at here.

                                                                              Download it here.

                                                                                39. LastPass Password Manager

                                                                                You can store passwords and logins, create online shopping profiles, generate strong passwords, track personal information in photo and audio notes.

                                                                                All you have to do is remember your LastPass master password, and LastPass autofills web browser and app logins for you.

                                                                                Download it here.

                                                                                  40. Truecallers

                                                                                  Identify and block spammers, search for unknown numbers and call friends easily with this app. With a community-based spam list from over 250 million users, you’ll need this app.

                                                                                  Download it here.

                                                                                    There are plenty of other options out there (and we’ve heard from readers in the past as to what they enjoyed using), but these 40 are among the best.

                                                                                    Reference

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