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6 effective shifts in your eating habits

  1. Learn how to eyeball a real portion size. You should learn how to eat foods in the right amounts with absolutely no calorie counting involved. If you spend one week measuring, portion control will become automatic. You’ll know just by looking how much cereal or pasta or meat you should eat.
  2. Embrace fiber as your best friend. Learn how to maximize your fiber intake to help stabilize blood sugar levels, which in turn suppresses your appetite. Fiber feels heavy in your stomach, an fills you up faster on fewer calories.
  3. Eating certain fats can actually help you shed fat! Maximize healthful sources of fat, such as the fat found in fish. Fish in particular has been shown to make the body more responsive to leptin, a hormone responsible in satiety. That means you’re more likely to stop eating when you’ve consumed enough calories.
  4. Pile on the veggies and fruits! These gems will help you fill up on very few calories. They are packed with fiber, and they’re great for your health. Aim to eat five to seven servings a day and love every minute of it.
  5. Most of us consider hunger a foe, but in the quest to shrink your fat zones, you really need to make it a friend. Eat only when you feel truly hungry. This is important because many people eat for all sorts of other reasons, such as out of habit, for celebration, for energy, or for comfort. Get in touch with your body and learn to nourish it with the foods it needs to help you feel happy and satisfied.
  6. Learn to tackle what can be the greatest saboteur of any new eating plan: cravings. Substitute other activities to help you overcome cravings, filling yourself up on noncalorie, nonfood, soul-satisfying options.

Source- Shrink Your Female Fat Zones: Lose Pounds and Inches From Your Belly, Hips, Thighs, and More by Denise Austin (2003)

Lecture from the University of South Florida College of Arts and Sciences — How Bad Science and Big Business Created The Obesity Epidemic

David Diamond, Ph.D., of the University of South Florida College of Arts and Sciences shares his personal story about his battle with obesity. Diamond shows how he lost weight and reduced his triglycerides by eating red meat, eggs and butter.

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Get Organized

“At least once per month, clear your space of excess items. Move toward minimalism. Look around your home, office, room and other places you spend your time, and consider donating any items you can identify as surplus…If necessary, don’t hesitate to sell items that have value. Use this money to buy healthier food, a new pair of hiking shoes. Think about getting a massage or acupuncture. Use the money to improve your well-being or the well-being of others. Buy a hot meal, a coat, or a bed for someone in need…By clearing the clutter from your living and working spaces, you can help clear the clutter from your mind.

Source: Sow- Planting the Seeds for Health, Well-Being and a Superhero Life by Joe Rignola. You can follow his Facebook group @

Cheap Organizing Ideas – Getting Organized on a Small Budget

A lot of people think getting organized is really expensive. Yes, there are lots of organizing products that are costly, however, there are also a lot that are also affordable or fall within small or limited budgets. Website –

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Strategies to control heartburn

  • Eat smaller meals at regularly spaced intervals.
  • Eat a lighter meal in the evening.
  • Take fluids between, instead of with, meals. This can decrease the likelihood of acid reflux.
  • Lose weight if you are overweight. Even a few pounds can make a difference.
  • Stay upright after meals.
  • Stop smoking, as nicotine weakens the esophageal sphincter and increases acid production.
  • Wait three hours after you eat before you lie down.
  • Keep a food diary to keep track of foods and symptoms.
  • Keep in mind that food choices, portion size, and eating habits are equally important for symptom relief.

Source: Guide to Better Digestion by Leslie Bonci (2003)

House Call: 7 Steps To Reverse Acid Reflux by Dr. Mark Hyman

You don’t need to live with this condition and there are solutions other than taking acid-blocking drugs to treat your symptoms.  Watch this edition of House Call with Dr. Hyman to learn what things may be causing your acid reflux and how you can fix it at the source.

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Snack Attack

Include one of these snacks daily as part of your healthy, portion-controlled diet plan.

  • Six celery and carrot sticks
  • 1/2 cup 1% cottage cheese, mixed with mandarin orange slices and 2 tablespoons chia seed
  • Apple or Pear
  • 1/2 cup almonds or 1/2 cup pumpkin seeds
  • Medium orange or 2 tangerines
  • 1/2 cup plain low-fat yogurt, mixed with 1 tablespoon orange juice concentrate, 1 medium orange and 2 tablespoons chia seed
  • 1/2 cup plain low-fat yogurt, mixed with 1/2 cup berries and 2 tablespoons chia seed

Source: Belly Fat Diet – Fast Cure: Your Hormonal Reset Diet and Cookbook to Losing Weight by Elizabeth Cruise (2014)

Get Fit: Dr. Cooper dispels common diet myths (by KING 5 News, Seattle)


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Can Paleo Diet Cure Overweight and Obesity?

“The great accomplishments of modern humans -our ability to create an abundant food supply and our increasing release from manual labor- is, to a great degree, working against our genetic design. Although we cannot go back in time, we must, in a certain sense, re-create the eating patterns of our ancestors if we are to restore our health and survive as a species. That means eating far more whole, unprocessed plant foods and limiting the quantities of animal foods, especially those rich in saturated fat. At the same time, we must increase our physical activity. To our ancestors, daily life was an enormous physical struggle simply to stay alive. For us, physical activity must be conscious forms of exercise.” (p. 69)

Kash, P., Lombard, J. and Monte, T. (2008). Freedom from Disease. New York, N.Y.: St. Martin’s Press.

Law of Attraction PRO

What is the Paleo Diet? —Paleo Diet Explained

What is the Paleo diet and why should you care? Here the world’s #1 expert, professor Loren Cordain, explains what you need to know and answers common questions.

Professor Cordain’s website:

Diet Doctor:


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Health Benefits of Dandelion

The following conditions can be helped by using dandelion in the form of a tea, tincture, capsule, or tablet. A general therapeutic dose is one cup of tea, one dropperful of tincture, or two 500 mg capsules or tablets three times daily. Please consult product labels for recommended use.

Dandelion root may help:

  • Acne
  • Anemia
  • Allergies
  • Arthritis
  • Cancer prevention
  • Candida (yeast)
  • Cellulite
  • Constipation
  • Fatigue
  • Gout (dandelion root helps neutralize uric acid)
  • Headache
  • Heartburn
  • Poison oak and ivy
  • Rashes

Dandelion leaf may help:

  • Allergies
  • Anemia
  • Bronchitis
  • Cancer prevention
  • Candida (yeast)
  • Cellulite
  • Insomnia
  • Nervousness
  • Premenstrual water retention
  • Sinusitis
  • Tonsillitis
  • Urinary Tract Infection

DANDELION FLOWER TEA BENEFITS: Health Benefits | Side Effects

The Benefits of Dandelion Tea: Anyone can make dandelion tea, simple and easy — and most people have them growing in their own yard or around their home. Dandelion tea has many health benefits, and in fact the botanical name: Taraxacum officinale means ‘Official Remedy in the Greek interpretation. These wonderful herbs have been used for centuries as a medicine and health tonic. One of the best and most efficient way to consume these nutritional benefits of dandelion is in a tea form. Easy to make. Easy to Drink!

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Pore Minimizers

“While long-term pore refinement may now be accepted as a part of our anti-aging regimen, that doesn’t discredit old-school, quick-fix solutions: Simple, gentle exfoliation can make a big difference. If you picture a pore being shaped like an ice cream cone, you can see that if you shaved some layers off the top, the diameter would get smaller…You’re never going to change the root shape at the very bottom, but you can affect the way it looks at the top…try products containing vitamin C, as well as retinol creams. Retinol exfoliates, but it also helps the skin function at its optimum level. This means it sheds normally, reducing the trapped skin and oils that can lead to acne.” (p.87)

Long, A. (2014). Go Ahead, Lean In. Elle, 29(5), 78-89.

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