Rindie’s Top 10 Tips for Continuing Success
1. Buy food that spoils, just eat it before it does.
Vegetables, fruits, fish, poultry, other meats and whole grains are the staples of a
healthy diet, with some dairy, unrefined sweets and “good” fats to round it out. Good fats include olive, grapeseed, almond and coconut oils, butter, nuts and avocado.
2. Avoid anything with artificial sweeteners or “partially hydrogenated” oils. Aspartame
and saccharine cause the same insulin response in the body as sugar, and the body just
does not know what to do with trans fat. So it stores it in your fat. Most processed
foods are filled with chemicals of some sort, and every day it seems something else
is being declared unsafe. Our genes have not caught up with technology when it
comes to food There is some research that suggests MSG is a cause of obesity`.
3. Don’t drink your calories when you’re thirsty. Water is the best choice, followed by
decaf teas (you can use a little sugar or honey to taste, but don’t buy the
presweetened versions) and sparkling waters. Make your own lemonade with less
sugar. Milk should be considered a food more than a beverage. we know about soft
drinks, and most bottled juices aren’t much better. Count them as snacks.
4. A few words about hunger:
It is your friend, it’s telling you You Need Food. Eat. Don’t let yourself get too hungry,
or if you’re anything like me, you’ll eat out of the refrigerator while preparing the meal,
then still eat what I made even if I’m not hungry anymore. Carry healthy snacks, like
20 almonds or a piece of fruit so you don’t find yourself in trouble on the road.
Don’t go more than 4-6 waking hours without eating.
The hunger scale-note where you are before you begin and when you stop eating:
1-2 You are starving! Weak, miserable, could eat a horse.
3 Very hungry
4-5 Moderately hungry. You’re thinking about eating but not uncomfortable.
6 Not hungry at all.
7 Comfortably full, satisfied
8 A little too full
9 I can’t believe I ate the whole thing!
10 Thanksgiving dinner full, “food coma” much discomfort
Before you eat, ask yourself are you “mouth hungry” or “body hungry” If you’re body hungry, start eating when you’re around a 4 and stop at 7. It takes 20 minutes for your brain to register satiety, so eat slowly and mindfully.
If you’re mouth hungry, what are you really? Bored, angry, lonely? Faced with food at work or a party? What is it you really need?
5. You gave in to a craving or mouth hunger? Oh well, we’re all human. Count the
calories, count the carbs and move on. You did not blow the day or the whole diet.
Get right back on track at the next meal.
6. Do Not Give Up Your Favorite Foods even if they are “bad”. Work them into your
eating plan occasionally, and pay attention to them while you’re eating them.
No chocolate in front of the TV or in the car. Buy small amounts of your favorite
allow yourself one piece, and enjoy every minute. Remember, guilt causes stress, and
stress makes you fat. Deprivation makes you cave in.
7. Manage your stress. All those little jolts add up. Exercise, abdominal breathing, and
restorative posture (knees bent in a chair while lying on the floor) for 20 minutes help
get you out of that “fight or flight” response.
8. Remember the 80/20 principle. If you eat healthfully 80% of the time, there’s plenty of
room for the occasional treat. I’ll never forget Dr. John Mc Dougall’s words” It’s not
what we eat on holidays and celebrations that matters as much as if every day we eat
like it’s Easter for breakfast, Christmas for lunch, Thanksgiving for dinner and our
birthdays for snacks.”
9. At gatherings, the people are more important than the food. If you can’t talk with your
mouth full, you can’t have a mouth full while you’re having a conversation, either.
10. You are what you think you are. Look in the mirror and find something to love.
Change your self-talk.
I am so…..FA…..AAA….BULOUS FAAAA…..NTASTIC
it doesn’t have to end with t.
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