Tips for Healthy Eating and Living

Live your life with an attitude of gratitude –noticing and appreciating the blessings of each day.

Develop a healthy self-image. Learn to love and accept yourself as you are. This is the foundation of inner peace.

Make a habit of looking for the good in yourself, others and all situations.

Do something good for yourself each day.

Eat for health and true enjoyment, not weight loss. Develop habits that are geared for a healthy, balanced life. Think: “Health gain,” not “weight loss!”

Do not deprive yourself. Let meals be source of healthy pleasure and never skimp on flavor or delight.

Savor your meal. Eat slowly and taste each bite.

Notice when you’re eating out of habit (“mindlessly”), out of emotion (stress, boredom, loneliness, anger, etc.), or because you’re really hungry. Condition your body to eat when hungry and stop when satisfied.

Identify your food triggers and “cues” to eat – and then identify what you could do instead.

Learn to make smart choices – to take control of your eating habits.

Start small. Make one change at a time. (e.g. simple act of healthier food choice)

Understand and eat sensible portion sizes.

Start the day with a healthy breakfast.

Eat approximately 25 –30 gr. of fiber each day.

Eat many servings of fruits and vegetables (9+)

Cut way back on: refined sugar, white flour, processed foods, trans-fat, saturated fat, alcohol/tobacco/caffeine, artificial sweeteners.

Don’t sit around. Have 30 – 45 minutes of vibrant activity a day. Find forms of exercise that you truly enjoy.

Study the new healthy food pyramid (www.mypyramid.gov ) for guidance in developing healthy eating habits.

Eat small balanced meals or “snacks” (5-6) throughout the day

Replace limiting (negative) beliefs and self-talk with empowering messages to yourself.

Learn about and practice avoiding “the insulin response.” Eat food in moderation, with a healthy balance of carbs, fats, protein.

Drink large amounts of pure water each day (# of ounces = half your body weight).

Be sure you are receiving (by foods or supplements) all the essential nutrients you need (water, enzymes, fiber, vitamins/minerals, essential fatty acids, probiotics, antioxidants) to keep your body systems functioning efficiently.

Make sure your elimination system is functioning well – with at least 2-3 bowel movements every day. Consider doing a natural and balanced colon/liver cleanse at least once a year (“spring cleaning”) to enhance the efforts of the body’s digestive processes and to help your body get rid of harmful toxins.

Reduce stress in your life and increase activities that you enjoy and that nurture your spirit.