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- No “mindless” eating. Eat only when you are able to be “mindful”. Do not eat in front of the TV and do not eat in front of the computer. Eat when you are able to chew your food and savor the taste of it.
- Stock your environment with healthy, nutritious snacks that are not going to “tank” your diet. Face it, you will run out of time and be hungry. Make sure that you are not forced to go to the snack machine or the soda machine. Most drug stores stock nutritious diet bars. Do not be fooled by “fiber” and / or “healthy” bars; look at the calories!!
- Get up and move. Everyone says that exercise has to be a certain number of minutes and it has to go at a certain rate of speed. That is true, but move anyway every single chance you get. Even if you cannot work out, take the stairs, park far away from the mall and the grocery store. Force yourself to walk. Every single chance you get to move, take it: be nice to someone and throw their paper in the trash, or get them a glass of water.
- No soda ever.
- Complicated ingredients were probably never meant to be part of a healthy diet. My father used to say that if you picked up the tub of margarine and started reading the ingredients at breakfast, then, if finishing reading the ingredients would make you late for work; that is not a food you want in your body.
- Stay away from the “whites”. I make a distinction between “forced whites” and plain whites. A white potato is not a “forced white”, it starts out naturally white. White flour is a “forced white” because it has to be bleached to become white. Wheat does not start out white; it is “forced” into becoming white. Specifically do not eat white flour, white bread or white sugar. Moderate pasta intake.
- Dark chocolate is good for you and so is red wine, but only in moderate amounts.
- You cannot eat more calories in a day than it is natural for your body to utilize within a day. Your equation is very personal and has to do with your DNA, your body type, your metabolism and your current health. Your equation also changes over time and can change dramatically if you become sick or have a chronic condition such as thyroid disease or diabetes. The only way to know what your equation is; is to monitor your body. This involves a process of learning. You must be willing to learn about your body and willing to learn about calories.
- Do not eat a lot of fatty foods. What are fatty foods? Beef, ham, most gravies, anything made with hydrogenated fats, bacon, whipped cream, whole milk, animal by-products all have an escalated amount of fat in them.
- Chocolate cream pie is chocolate cream pie. In the words of my friend Rich, “it is what it is”. Do not stuff your face with cookies and pretend that it all did not happen. Live authentically with whatever it is.
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