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I learned 5 healthy food lessons in my 40s



Do not Sit on Snack Food

Why settle for snacks when it's time for snacks? There, many people get into trouble. They eat healthily when it's time to eat, but snacks somehow become an all-rounder. Even hearing the word "snack" can sometimes be the reason why you are looking for things that are less nutritious from the start. Maybe it's because we've made believe that everything we eat between meals is some kind of grabbing-or-go option or something with less flair like an apple with a little peanut butter, if that's not the case is at all.

You do not have to retreat to a snack corner; Instead, you can continue to eat the same meals you eat for breakfast, lunch or dinner ̵

1; just make it smaller. Often I only fill what's left of my lunch, and make the last quarter at three o'clock. Or I could have a small container of turnips and diced chicken. My point is, if you find that you are grabbing between meals for the wrong food, try a little more of the good food you have during the meal time, so you have a few handy smaller portions to eat instead.

  Photo: Holly Hilinger
Now in her forties, Rilinger rocks some serious abdominals – and a slimmer physique than her as a 20-year-old athlete. Abbey Drucker

Water first – Cravings second

I often long for a coconut water spinning course or looking for watermelon juice. But when I drink water first, I realize that my desire for what I originally wanted to drink disappears. I'll actually say, "Do you know what? I'm fine now!" That's why I always put water in the limelight before I want to drink anything else.

People who increased their water intake by only one percent reduced their daily caloric intake, along with their daily intake of sugar, sodium, saturated fat, and cholesterol.

People who increased their water use by just one percent reduced their total daily caloric intake as well as their daily intake of sugar, sodium, saturated fat, and cholesterol.

Do you need another reason? When researchers at the University of Illinois in Urbana-Champaign looked at the dietary habits of more than eighteen thousand adults, they found that the majority of volunteers increased their water use by 1 percent – 1 percent! – reduced their daily total calorie intake with the daily intake of sugar, sodium, saturated fat and cholesterol. In addition, those who drank one to three cups of water daily consumed between 68 and 205 calories less and 78 to 235 mg less sodium per day.

I understand that water can be boring, even though there are ways to make it better, as if you're giving fruit to your water (like cucumbers or berries) and letting it sit to change the taste a bit. But getting juice or something with calories and / or sugar when you're really thirsty can be a big trap for many people. Instead, try to have at least a full glass of water to see if that sends the desire away.

RELATIONSHIP: I followed federal diet and exercise guidelines for a year. That's what happened.

Look for the little cheerleaders on the way

Do not be surprised if you notice that you sleep better, have a nicer smile, feel more awake, or improve your mood. A recent study published in the British Journal of Health Psychology concluded that eating fruits and vegetables will make you feel happier, more creative, and more inquisitive.

One thing you notice right away is a change in the skin, especially when it comes to flatulence. When you eat badly for a long time, you get used to being bloated, and I think there's nothing worse in the world than feeling bloated. Of course, if I eat properly, my skin will get firmer, and if you do not know you're missing it, you do not know how good it feels to be not.

There are these advantages along the path that sometimes go unnoticed, but they are your little cheerleaders. These are the things you do not have to think about, but when you recognize them, you realize that there are those little bonuses along the way. If you can dial into these little things, they'll fire you and keep you going when the big picture gets a little daunting.

  Image: Holly Rilinger
Rilinger says to look for signs that your diet is on course for restful sleep, happier feelings and improvements in the skin. Sophy Holland

For the last three, use the three Ts

In basketball, it is often the last minutes of the game when the game is won or won has been lost. The same goes for your diet. When it comes to healthy eating, many people can maintain their diet from morning to the last three hours before going to bed. But as soon as they reach this three-hour zone, everything falls apart.

For most people, it's this three-hour pre-bed zone when everything falls apart.

For most people, it's this three-hour zone before bedtime, when everything falls apart.

It's the uncontrollable dinner in the evening that most people struggle with – and I'm no different. Then it's so easy to take a good day and throw everything away – when twelve hours of willpower are destroyed by three hours of weakness.

How do I keep myself in check for the last three hours of the night, when most people tend to fail? I've always relied on three tactics to get away with it:

  • Teeth: Something I've done for myself over the years, rather than brushing my teeth at bedtime, is when I use them clean finished eating for the night. Using this trick usually keeps me from eating again, because on the rare occasions when I have it, I feel bad when I know I have to clean it again.
  • Tea: Often The reason we eat at night is that we retreat from the rest of the day, looking for something we can do. So all your late food may just be the act of doing something. So, I found the whole ritual of making and drinking tea (something caffeine-free – I prefer chamomile), a great way to satisfy that need without eating something my body should not need.
  • Talk: Believe it or not, whether I'm alone or with other people, I'll loudly say that "the kitchen is closed!" Yes, I will make an official proclamation that the room contains it All my food is now taboo. I admit that sometimes that does not work as well as the other two, but if you bring yourself to account – even if it's just for you – it can make you feel like you're going back to your word, right? I've found that it's less likely to do it.

Excerpted from Raised: 28 days to strengthen your body, focus your mind, and raise your spirits by Holly Rilinger. Copyright © 2017. Available from Da Capo Lifelong Books, an imprint of Perseus Books, LLC, a subsidiary of Hachette Book Group, Inc.

DO YOU WANT TO EAT BETTER? TRY THIS SIMPLE SWAPS:

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