Begin Your Diet

By krazigirl79

XRay of Junk Food

Rate: (9 Ratings)

How many times have you said to yourself "I'll start tomorrow" or "this is the last one" or "just one more." I have done this more times than I can count! Americans are focused on finding the right diet instead of focusing on changing the way we do things. Here are a few quick tips to help you get started, stay motivated and keep on track... for life.

Things You’ll Need:

• WILL POWER
• A CHEAT DAY
• DRIVE

Step1

Don't set yourself up. Analyze the ways in which you manage your time and your life. Get active, and don't forget some down time for yourself.

Step2

Never starve yourself. Don't skip breakfast. eat something small if you usually eat at this time. Try eating smaller more frequent meals.
Enjoy eating( eliminate distractions, eat at table instead of in front of the tv

Step3

Strip Trigger foods of their power( if you know it's not good for you don't buy it for the house. Out of sight is out of mind

Step4

Promise yourself regular tune ups, focus on yourself, do whatever makes you feel good, make sure it isn't food though. (get your nails done, go dancing)

Step5

Don't eat around cravings. If you find it unbearable go ahead, but indulge sensibly and set limits

Step6

When you feel like your about chow down on that chocolate cake use the five D's rule. 1.Determine what's going on. 2. Delay your response.3.Distract yourself for 10 mins. 4. Distance yourself from temptation. 5. Decide how you'll handle the situation.

Step7

Stop and take stock, after a binge we tend to feel guilty , write down how you feel and what you think lead you to binge. This way when the urge hits again you can see how you felt the last time you gave.

Be Vegan on a Budget

As a vegan it can be difficult to find affordable food that fits your dietary needs. Many specialty grocery stores and health markets offer the food you want but at expensive prices. If you're a vegan on a budget, use the information below to save money on your food expenses.

Step1

Buy in bulk. You can purchase staples such as brown rice, grains, beans, nuts, dried fruit and granola in bulk quantities at many grocery stores. Because you're not paying for any fancy packaging, bulk foods are usually much cheaper.

Step2

Purchase frozen vegetables. Although many people prefer to buy fresh produce, it usually don't last very long. However, you can pull a bag of frozen vegetables out of the freezer, use only what you need and save the unused portion for another time.

Step3

Add beans to your diet. Beans are an excellent source of protein and they're usually very cheap. Purchase canned beans at the grocery store and rinse them under running water to reduce some of the sodium content. Or, buy dry beans in bulk and cook a big batch on the weekend to use during the week.

Step4

Find out if your community has a farmer's market during the summer months, where many vendors offer fresh produce at low prices every week. Some communities also have co-ops or local farmers who offer vegan friendly foods at budget friendly prices.

Be Grossed Out By Lunch Meat Salami

Mike Adams from NaturalCures.com took some high magnification photos of lunch meat and sausages. The things that showed up are unidentifiable.

Things You’ll Need:

• your favorite lunchmeat

Step1

up close black matter Take a look at these high magnification photos of lunch meat and you probably won't want to eat it for lunch tomorrow.

Step2

even more up close The black speck in the salami is a mystery, there aren't any ingredients in the salami that would account for the little black piece

Step3

This is a closer view of the black speck, yuck

Step4

really gross This is an up close look at a Jimmy Dean sausage and a globule of fat or grisle

Step5

Alternative lunch meal ideas include salads, soups, tuna fish, and non processed chicken or turkey, or vegetarian options.

Avoid Weekend Binging

It’s the weekend and let’s face it, you’ve worked hard all week. Now it’s time to kick back for some serious R and R. But sometimes a little R and R can extend to your diet. It all starts Friday, some cocktails with friends with a side of greasy appetizers. Saturday, you stop off at your local fast food restaurant for lunch. Later, you go out for a big dinner. Sunday rolls around fast. It’s seems to be a perfect day to lounge around catching up on all your old T.V. shows. Unfortunately, this entire mindless weekend binge has ruined you week of healthy eating. Feeling the guilt your routine begins again, only to end again on Friday. If this sounds like you, don’t worry you are not alone. With a little preparation you can eat healthy and enjoy the weekend with friends and family without the guilt.

Step1

Never skip breakfast.

Remember your body has been fasting all night. It’s time to wake it up with a healthy breakfast. Make sure you eat plenty of protein and fiber.

Step2

Plan Ahead

If you are planning to go out for the day bring nutritious snacks with you such as crackers, fruits, and veggies. It prevents you from spending extra money and keeps you health conscious

Step3

Don’t deprive yourself during the week

Treat yourself to a small piece of chocolate during the week. Depriving your body completely will cost you in the long run through binging.

Step4

Eat less at restaurants.

Many restaurants are starting to offer smaller portion sizes at a lower cost. However, if you order a large meal, take half of it home. Still tempted? Ask your host/hostess to divide your meal before it comes to the table.

Step5

Exercise

Go for a walk to burn those extra calories. Not only will you feel better, but it will distract you from your cravings

Step6

Drink plenty of water

Sometimes we can misinterpret our body's signals for thirst for hunger. It’s very important that you stay hydrated. This too will help curve your cravings.

Step7

Eat a healthy meal before going out.

Temptation is everywhere. Eat a healthy lunch before going out. If you go when you’re hungry, you’re much more likely too given in to unhealthy foods.

Avoid Overeating and Gaining Weight

The concept behind losing weight is the simplest concept to grasp; eat less and exercise more. Still while it's understood that this is the way to lose weight, it's still one of the hardest things some people have to deal with. It's harder than quitting smoking (because you can't just quit eating cold turkey!) or alcohol or even in some cases, drugs. If you find your stomach bulging at the end of meals, you've been over-eating. Here are some tips to cutting those wasted calories.

Step1

Drink water. Drink your water. Always sit down to eat with a glass of water and make sure that you finish it during your meal. Alternating sips of water between bites will slow your eating, help digestion and make you feel fuller, sooner. Feelings of hunger are directly related to dehydration so make sure that you are getting plenty of water during the day.

Step2

Fill up on fiber. Enjoy a starter. A hot low-fat soup like Minestrone or other vegetable broth soup, or a salad with low fat dressing will give you filling fiber and some servings of vegetables. Pass on the buttered rolls or bread and high calorie topping on your salad (meat, blue cheese, croûtons, etc..).

Step3

Watch portions. It's annoying to have to measure everything but you might want to take a look at any packaged foods you eat (cereal, salad dressing, cookies, soup) and see what a real portion is. Measuring it once will give you an idea of what it should look like. Stick to the recommended portion size.

Step4

Watch portions, part II. Take half of your normal serving. If you are used to heaping spaghetti on your plate, put half of what you normally eat. If you normally eat a whole sub sandwich, eat half. If you have four slices of meatloaf, eat two. You will eat whatever is on your plate and if you are still hungry, you can always eat a little more.

Step5

Eat Slowly. It takes 30 minutes for the stomach to feel full, which means if you eat until you are full, you are actually grossly over full and should feel terrible in about 30 minutes. Chew each bite and really enjoy your food. Drink water between bites. Stretch out courses when possible. Allow your stomach to catch up with what you've just put in it. When you feel full, STOP EATING. You can always save leftovers.

Step6

Relax. Play relaxing music during meals. Classic music, jazz or other relaxing music will help you eat slower and digest more easily. Light some candles and make the atmosphere nice so you won't be tempted to rush through dinner.

Step7

Divide and Conquer. When having snacks like chips, cookies or crackers, put the recommended serving in a sandwich bag so you aren't tempted to mindless eat your way through the bag or box. If you like to eat in front of the television, this is a MUST! When going out to eat, ask for half of your dinner to go when you order. Chances are you will be full before you get to the second half. Divide leftovers into smaller containers, so you are only reheating one serving at a time.

Step8

Grazing is ok. If you are eating healthy, it's fine to have several snacks or small meals during the day. Keeping hunger at bay prevents the desire to binge because we are starving. If you get hungry, have a low-fat yogurt, some fruit or something with some fiber and protein, like cheese and a few crackers.

Step9

Eat like a child. If you can't live without fast food, try ordering the child's meal. It has less than half the calories of an adult combo and still has the things you crave in them. At restaurants, some servers will let you order off the senior or child's menu as well. Small portions!

Step10

Avoid temptation. Avoid restaurants where you know you are likely to overeat like buffets or your favorite fried food place. Eating before parties and events will allow you to nibble on some desired treats but because you aren't hungry, you won't be tempted to eat your way through the party. Always eat before you go grocery shopping!

Step11

Treat Yourself. You never want to feel deprived, because you can eat anything you want in moderation. If you find yourself craving ice cream, go ahead and treat yourself to a child's cone or a frozen yogurt sundae (small). Have a few pieces of chocolate here and there, just don't eat the whole box.

Step12

Happy Hour. Avoid sugary drinks when you go out and stick to drinks with less calories. Margaritas, pina coladas, and drinks with lots of fruit juice are all hazards to calories. Try gin and tonic, rum and diet, mojitos, or vodka tonics. If you can't do that, cut your drinking in half. Normally have three drinks? Have one and split one with someone else.

How to Avoid Getting Bloated on a Long Flight

These days, it's fairly simple to hop on a plane and wake up the next morning in another country or even on another continent. Unfortunately, you could also wake up lethargic and bloated, with swollen ankles and shoes that don't fit. With a few alterations to your in-flight routine, you can wake up in your destination well rested, well hydrated and ready to hit the ground running.

Step1

Hydrate, hydrate, hydrate. Drinking plenty of water is the most important thing you can do to eliminate in-flight bloat. Be sure to bring water on board with you, as it may be over an hour before the flight attendants get to food and beverage service. Try to drink 8 oz every hour or two.

Step2

Just say no to booze. While in-flight alcohol is tempting, it's also dehydrating, as are caffeinated beverages. Stick to water and fruit juices.

Step3

Pass on peanuts, pretzels and other salty snacks, which will only add to bloat and counteract all the water you've been drinking.

Step4

Snack on healthy foods. Avoid heavy meals, particularly those heavy in fat or fiber, which take a long time to digest.

Step5

Get up and move. Stand up and stretch or walk around the cabin every hour or two to get the blood flowing and relieve any tension. You might want to request an aisle seat so you don't disturb your neighbors, especially if you're consuming large quantities of water.

Step6

Try and get some rest. Pack a neck pillow, a blanket, noise-canceling headphones or whatever helps you sleep to ensure you arrive at your destination refreshed.

How to Make A Hops Pillow

Introduction

If you have trouble getting a good nights rest there are well-researched herbs that are known to aid in sleep. A natural alternative which is not habit-forming or causes side effects is a better approach for your health. Here is my recipe that combines three of the most-researched sleep herbs.

Hops Humulus lupulus, (Cannabaceae [marijuana] family), has profound sedative effects - even sniffing the herb helps you doze off. Found in the wild the female flowers are most commonly used in brewing beer. Hops have been used by herbalists for thousands of years to encourage sleep. The aging process of hops (up to two years) is what allows the chemical compounds, humulone and lupulone to create a substance that is chemically similar to chlordiazepoxide (Librium) and diazepam (Valium).

Chamomile (Matricaria recutita) this is an old-time sleep remedy also used for centuries for relaxation and to calm the nerves. Most commonly used as a tea in the evening to promote a restful sleep.

Lavender (Lavandula, various species) there have been accounts of British hospitals using lavender essential oil to help patients sleep. Aromatherapists like to use the oil for stress, muscle ache, skin conditions and as a sleep aid.

Instructions

Difficulty: Moderately Easy

Things You'll Need

• Muslin bag or pouch
• 2 parts dried hops
• 1 part dried chamomile
• 1 part dried lavender

Steps

1

Step One

Use a muslin bag which allows the herbs to breathe through the fabric. Be sure you are not using a synthetic fabric for your pouch.

2

Step Two

Gently scoop up the herbs with a small wooden spoon and place in your bag. Tie the bag tightly to contain the herbs securely.

3

Step Three

Then simply place under your regular pillow at night. Sweet dreams and jelly beans (organic ones of course).

How to Make a Herbal Infusion From Seeds and Flowers

Introduction

Fresh seeds and herbs can form potent natural healing teas and infusions. The difference between a tea and an infusion is the strength and method of preparation. An infusion is generally used 2 to 3 times a day.

Instructions

Difficulty: Moderately Easy

Things You'll Need

• 1 quart glass Mason jar
• Mortar and pestle
• Clay pot
• Seeds or flowers of the herbs

Steps

1

Step One

Select the herbs that will work the best for your problem. Consulting folk medicine books, websites and natural remedy books is a great place to find which herbs apply to the problem you are having.

2

Step Two

Place 1 tspn. of the seeds and/or flowers to be used in a mortar and crush with the pestle until they have been pulverized. Add a small amount of warm water to remove the flowers or seeds from the mortar and place them in a 1-quart Mason jar.

3

Step Three

Boil spring water in a clay pot and pour into the Mason jar. Seal the lid tightly and allow to infuse for at least a few hours. For infusions made from seeds do not infuse for more than 4 hours or the infusion may turn bitter.

How to Make a Herbal Infusion From Roots and Barks

Introduction

Folk medicine has long used herbs found in the countryside or grown in the garden to treat various maladies. Herbalists use herbs, leaves, stems, bark and roots to treat various conditions.

Instructions

Difficulty: Moderately Easy

Things You'll Need

• 1-quart glass jar
• Mortar and pestle

Steps

1

Step One

Sterilize a 1-quart glass Mason jar with lid. Wash the jar and then rinse it in boiling water and allow to air dry until cool. Keeping the jar sterile until use will prevent any unwanted contaminants from finding their way into the herbal infusion.

2

Step Two

Take the bark or root of the herb that will form the infusion and place it in a mortar. Grind it into a powder with the pestle. The larger the surface area of the herb, the greater the transfer of important compounds will be into the water.

3

Step Three

Pour the powdered herb, then pour boiling water into the Mason jar to the rim. Firmly seal the lid on the jar. The temperature and pressure that will build inside the jar will pull the compounds out of the root or bark powder.

4

Step Four

Allow the jar to cool and drink one cup of the mixture 2 to 3 times a day. Do not keep the infusion overnight. It is best to make the infusion fresh daily to maintain the potency of the remedy.

How to Make a Headache Relief Pot

Introduction

Headache relief pots are small containers with a natural formula in them that relieves headaches. The headache relief ointment in these pots is a topical ointment that begins to relieve headaches on contact. They are convenient and easily carried in a pocket or purse. Headache relief pots are inexpensive and easy to make.

Instructions

Difficulty: Easy

Things You'll Need

• 2 oz. beeswax
• 3 oz. shea butter
• Double boiler pot
• Large mixing spoon
• 4 oz. olive oil
• Lavender essential oil
• Mini flowerpots or lip balm containers

Steps

1

Step One

Melt the shea butter and beeswax in a double boiler over high heat on the stove. Stir occasionally until the mix is melted completely. If you don't have any shea butter, use 1 oz. beeswax and 2 oz. of massage oil or olive oil instead.

2

Step Two

Add the olive oil to the wax mix. Completely combine the oil into the wax mixture. Extra virgin olive oil works the best with this formula, but other varieties of olive oil will also work.

3

Step Three

Stir in 10 to 15 drops of the lavender essential oil. Blend the lavender into the mix. Remove the mix from the heat.

4

Step Four

Pour the mix into the small pots or lip balm containers. This wax recipe makes 9 oz. headache relief ointment.

5

Step Five

Massage the ointment on the temples once the mix congeals. For fast relief from headache pain, take long, deep breaths while messaging the temples of your forehead.

Tips & Warnings

• The balm in the headache relief pots remains effective for up to 2 years if stored in a cool, dry area.