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Lifehack Diet Tips

Lifehack.com has some good tips on eating right to get healthy and trim your weight down:

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.

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.

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:

This reinforces the advice from a prior article: Eat Food, Not too much, Mostly plants.
Going over again some of the components for a good, healthy diet

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