8. Complex Carbs versus Simple Carbs
Start and end
the day with protein and complex carbohydrates rather than simple
carbohydrates such as sugar. Eat a hearty breakfast, a moderate lunch,
and a light dinner, or if you aren’t a breakfast person, a light
breakfast, a hearty lunch, and a light dinner. Stop before you are
stuffed and don’t eat more calories than you need.
9. Where Do Your Calories Come From?
Don’t let
more than about 30 percent of your calories come from fat, and try to
eat fat mostly from sources that contain a higher proportion of
monounsaturated fat (olive oil, canola oil, avocados, walnuts, and
walnut oil) and omega-3 fatty acids (in fatty fish like salmon and
tuna), rather than saturated fat (meat and dairy products), trans-fatty
acids (in margarine, vegetable shortening, and partially hydrogenated
oils), and polyunsaturated fats (prevalent in many vegetable oils).
10. Change Your Definition of “Treating Yourself”
Some people
can’t get over the notion that on special occasions or when they’ve had
a hard day, they deserve a treat. If you are one of those people, try
rethinking the “treat” concept. It is so easy to eat in response to
stress, but a treat doesn’t have to be about food. A treat could be a
movie, a day trip, a full hour of doing nothing, a visit to the salon, a
game of golf in the middle of the afternoon on a Wednesday, letting
yourself go to bed at 9:00 p.m. So, get in the habit of thinking
creatively about how to reward yourself.
11. If You Must Have Food Treats, Make Them Worth It
If you just
have to reward yourself with food, make it absolutely worth the
indulgence. A little bit of something superb is a far more rewarding and
sensual experience than a whole huge bunch of low-quality anything. A
single piece of the highest quality imported chocolate, a thin slice of
cake and a tiny cup of espresso, a small but perfect filet mignon, or
whatever your indulgence—savor every bite and don’t do anything else
while enjoying it. If the television is off, no one is talking to you,
and you aren’t reading the newspaper, you are simply experiencing your
treat, and that tiny bit will be plenty.
12. Start a Food Diary
If you get in
the habit of keeping a food diary in which you write down every single
thing you eat each day and how you were feeling when you ate it, you’ll
be surprised at how obvious your bad habits become. You might notice
that when you are feeling stressed or insecure, you eat sugar, and that
when you are feeling confident or calm, you eat really well. Keep at it
until you feel in control of your eating habits; if you start to slip
again, go right back to it. This is also something you might want to
share with your doctor, nutritionist, or physical trainer, if you have
one.
13. Beat Stress with Supplements
Another way
to build a healthy body that is best able to combat excessive stress is
to make sure you aren’t suffering from any basic deficiencies in
vitamins, minerals, and phytochemicals (substances in plants thought to
improve health and strengthen the immune system). While not everyone
agrees that supplements are important, most of us don’t get a chance to
eat a completely balanced, well-rounded diet every single day. So, think
of a supplement as an insurance policy.
14. Learn about Vitamins, Minerals, and Acids
Vitamins C, E, beta carotene (a form
of vitamin A), selenium, and zinc are antioxidants. Studies suggest
extra antioxidants in the diet can reduce the risk of heart attack,
stroke, and cataracts and can slow the aging process. Antioxidants from
citrus fruits; broccoli; tomatoes; leafy greens; dark orange, yellow,
and red vegetables; nuts; seeds; and vegetable oils are always good for
you.
The B vitamins are great in many
ways. Many of them are thought to boost immunity, improve skin quality,
protect against cancer, help arthritis symptoms, help the body to
metabolize food and produce energy, and even help to reduce the effects
of stress in the body.
Calcium is a
mineral that is essential for maintaining bone mass, preventing cancer
and heart disease, reducing blood pressure, treating arthritis,
promoting sleep, metabolizing iron, and reducing PMS symptoms. Many
other trace minerals keep the body healthy and working correctly, from
copper and chromium to iron and iodine to selenium, vanadium, and zinc.
Amino acids and essential fatty acids are also necessary for a healthy
functioning body.
