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7 Days to Get Your Diet Back on Track

7 Days to Get Your Diet Back on Track

2012 has eased its way into our lives and by now you should be ready to up the calorie burning exercise and reduce the amount of rich foods and alcohol from your diet. Naturally, this allows you to lose any extra weight gained during the holidays, but it also provides the body’s internal organ system a chance to process, eliminate and cleanse filtering organs and glands. If you have been too distracted or busy to get started then schedule a day this week to begin changing last year’s bad habits.

Day 1: Eat a protein rich breakfast and include more vegetables in your meals. Take time to sit and chew your food at least 25 times per mouthful. It takes 20 minutes for your brain to register that your stomach is full so take the time to eat slowly.  This is the most important thing you can do for your digestive system to work properly.
Day 2: Prepare a healthy lunch to bring to work or enjoy at home, including warm soup and a hearty salad with protein and whole grains. Take a walk, sign-up at a gym, begin a yoga class, just do something to get your body moving and the calories burning.
Day 3. Put away the refined, processed and sugary foods and eat more sweet winter vegetables, miso soup, cooked whole grains and warming herbs and spices. Clear your cabinets of all the food temptations stock the fridge and shelves with fresh vegetables, fruits, whole grains, beans, lentils, nuts, and seeds. Just seeing all this healthy food in your kitchen is a great motivation to get back on track.
Day 4: Once you are in the habit of eating desserts it is a hard one to break. So rather than have a piece of cake or several calorie loaded cookies indulge in a small square or two of dark chocolate and let it melt in your mouth rather than chew it quickly.
Day 5: What are you drinking now that the parties are over? Rather than a martini and a few glasses of wine plan to take a break from alcohol. When the urge for a glass of wine hits mix some unsweetened cranberry juice or fresh lemon juice with stevia and seltzer for a refreshing cocktail that is actually good for you.
Day 6: Reduce the bread, pasta and cheese to 2 times a week, and watch the pounds come off. If sinus infections are your nemesis then skip the dairy altogether and purchase a Neti pot to rinse and heal your nasal passages.
Day 7: Hit the after holiday sales and purchase 10″ dinner plates or large salad plates and use these for your meals. Smaller meals allow the body to digest and assimilate what it needs rather than becoming overloaded and unable to digest properly.

Changing your daily meal and exercise routine does not have to be a dreaded chore. At the end of the seven days you will feel better physically and mentally stoked to continue eating well. Keep the changes simple; doable for your lifestyle and take one day at a time for best results.  Most of all remember to eat well, chew well, eat the highest quality fresh whole foods in moderation and your body-mind will reward you with energy, vitality and good health.

Read more: Blogs, Desserts, Drinks, Eating for Health, Fitness, Food, General Health, Health, Rejuvenate your Body with Delia Quigley, Yoga

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Delia Quigley

Delia Quigley is the Director of StillPoint Schoolhouse, where she teaches a holistic lifestyle based on her 30 years of study, experience and practice. She is the creator of the Body Rejuvenation Cleanse, Cooking the Basics, and Broken Bodies Yoga. Delia's credentials include author, artist, natural foods chef, yoga instructor, energy therapist and public speaker. Follow Delia's blogs: and. To view her website go to


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9:36PM PST on Nov 9, 2013

I promise not to wear the cape...nor will I chew 25 times for everything - that would get rather tedious. An interesting article.

In my brief absence the cat that owned me added an entire paragraph but I had to delete it as most people are not fluent in Meow.

4:10AM PST on Mar 1, 2012

I am trying myself...

8:59PM PST on Feb 21, 2012

thanks,It's very important too:don't eat any food while watching TV.

12:52AM PST on Jan 30, 2012

I had no idea about dairy causing sinus infections. I like cheese, but not much else in the dairy lineup. I will lay off the cheese and see what happens. I've heard too many negative things about the Neti pot to do that.

12:37AM PST on Jan 30, 2012

Good article! It's simple: ask yourself how often you think about other people (probably not very often). Now realize that other people think that often about you..
e okul

12:18PM PST on Jan 27, 2012

Good article..

12:27PM PST on Jan 21, 2012

good reminders :)

4:21AM PST on Jan 21, 2012

I think all this is pretty much common sense.. it's finding the will to do them that makes the difference. But a reminder like this always heps bring us back on track a bit, I guess. :)

6:09AM PST on Jan 20, 2012


3:42AM PST on Jan 20, 2012

weighing daily is a good way to keep your weight balanced. If you go up 2 kg, just watch your intake for a day or 2.

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