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Diets & Fitness - thesmarttime Speaks

Dr. Sanford Siegal's COOKIE DIET™

Diet Tips:

  • Don't think that just because you are eating low fat/low calorie foods that you can eat all that you want. The calories still add up and must be burned off regardless of what kind of food you eat. Balance is the key.
  • If you are going to a restaurant, decide ahead of time what you will be eating. Stick to it.
  • Exercise – If you want to stay healthy and make weight loss permanent you just cant do without exercise. Along with cutting down on the fat you eat exercising regularly may be your best ally in improving your all around health and bringing your weight loss under control.
  • Water is essential to all bodily functions and has no calories. It is the perfect drink for dieters. You need 2 to 3 liters of water daily. Drink plenty of water. Take one big glass of water before start eating anything.
  • Let someone else be the walking garbage disposal: you are no longer responsible for eating up the leftovers after a meal.
  • Success is when you can look beyond food...and look down and see your feet.
  • Each day you stay on your weight-loss diet brings you closer to your weight goal.
  • The purpose of getting together with people is to enjoy their company...not eating.
  • Chart or graph your weight loss and serving selections.
  • Take small servings - avoid gorging yourself.
  • Consuming most calories in one big meal is the worst way to diet. Eat 4 or 5 small meals rather than in one all-out feeding frenzy.
  • If your schedule only permits you to eat one major meal in a day, eat it in the morning to midday hours rather than afternoon/evening hours.
  • Repeat: "I'm learning a way to live, not just a way to diet."
  • Limit your time in the grocery store. The longer you stay, the more you will buy.
  • Never starve yourself, especially before going out to eat (or you will binge). Never skip meals, you must have some kind of nourishment regularly or your body's starvation defenses will kick in, lower your metabolism, and store fat.
  • Be patient - it took years to gain weight; it takes time to lose weight.
  • "Nibble" food and "linger" over drinks. Do the "Push Away From The Table Exercise."
  • Chew your food completely: digestion begins in the mouth. Avoid "washing" half-chewed food down.
  • Lose weight with a supportive friend or in a support group.
  • Emphasize your weight loss triumphs and work towards making them more frequent
  • Find a weight loss "buddy," club, or support group. This will help you stay with your weight loss program.
  • Use mustard on your sandwiches instead of mayonnaise. Mustard has no fat & very little calories while Mayo, is loaded with fat. If you just don’t like the taste of mustard, find a low-fat alternative, but avoid mayonnaise at all costs.
  • Weigh yourself each week. Don't be worried about small daily changes in your weight. You shouldn't lose more than 1 - 2 pounds a week. There may be weeks when you don't lose weight. This is normal. Stay on your diet to lose weight.
  • Bake, roast, or broil your food instead of frying. Remove all fat from meats and skin from poultry before cooking.
  • Drink 6 to 8 glasses of water each day. This will help flush out your body while also suppressing your appetite
  • If you haven't done so already, switch to diet soft drinks. An average 12 Oz can of regular soda contains around 120 calories, while the diet version usually has one or zero. If you drink 3 cans a day, you'll be saving 360 calories right there. Now multiply that by 7 days a week, 30 days a month and 365 days a year... You'll be saving a lot of calories!
  • Limit alcohol. Alcoholic drinks have many calories & little else.
  • Schedule your exercise time just as you plan your other activities of the day. Treat this time as an important appointment you don’t want to miss
  • Write your weight goal & post it where you'll see it everyday.
  • You are responsible for what you do & what you eat.
  • Eat to live, not live to eat. Overeating can KILL you!
  • Don't give it up if you don't want to, just reduce your intake.

Yogic Diet:

A diet that is wholly conducive to the practice of yoga is called Yogic Diet. Diet has an intimate connection with the mind. Mind is formed from the subtlest portion of the essence of the food.

One's inner nature becomes purified by the purity of the food. Purity of the inner nature leads to memory of the Slef and Self-Realisation.

Diet is of three kinds: Satvic (pure), Rajasic (over stimulating), and Tamasic (purified).

Fasting and its benefits:

Fasting is recommended for by all religions. Not only to acquire some spiritual benefits, fasting has the effect of complete over hauling of over physical system. Mentally you develop more concentration and resisting capacity. You improve in firmness, there is a great capacity to withstand physical disturbances, illness, fatigue and disease.

Drink plenty of water during fasting. Water is not a food but only a vehicle for eliminating all impurities from the body.

Diet Diary:

Name: ________________________________

Date: ______________

Calories allowed:_____________________

  Breakfast

Food and Beverages

Number of Calories

Remaining Calorie Allowance

     
     
     
     
     

 Lunch

Food and Beverages

Number of Calories

Remaining Calorie Allowance

     
     
     
     
     

 Dinner/Supper

Food and Beverages

Number of Calories

Remaining Calorie Allowance

     
     
     
     
     

 Snacks

Food and Beverages

Number of Calories

Remaining Calorie Allowance