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Diet, Dieting, & Losing Weight

Book cover for "Garden Your Mind"

How to Lose Weight Permanently!


  1. Eat less and exercise more.
  2. Change your lifestyle and habits, do not go on some quick fix diet.


Consult your doctor to be safe–especially before making any major changes in diet or exercise.


  1. Eat live foods.
  2. Move—the body was meant to move.
  3. Eat more fresh fruit and vegetables.
  4. Eat fewer sugars, fats, and oils.
  5. Eat more raw foods.
  6. Make one of your meals a fruit only meal.
  7. Reduce portions.
  8. Leave a little room in your stomach at each meal.
  9. Eat a light breakfast. Eat a light lunch.
  10. Space three meals between the day.
  11. Eat at regular times of the day.
  12. Prefer fresh to frozen and frozen to canned.
  13. Prefer raw to steamed and steamed to fried and fried to boiled.
  14. Avoid processed and convenience foods.
  15. Drink plenty of filtered water: eight glasses or more a day.
  16. Drink one large glass of water right before each meal.
  17. Consider drinking herbal or green teas.
  18. Some people find that it helps digestion to eat a piece of gum after meals (not sugarless gum).
  19. Explore herbal supplements and remedies.
  20. Consider vitamins, but make sure they are guaranteed to be absorbed.
  21. Have a regular exercise program.
  22. Vary your exercises so that you work all of your muscles and stretch all of your limbs. Challenge yourself with new movements. Make it fun: play at it, watch videos, listen to books and music, dance.
  23. If you walk, then work the upper body with weights as you walk.
  24. Low impact exercises will help keep you from injury. Almost anyone can do Tai Chi.
  25. Exercise almost every day.
  26. Park your car so that you have to walk to where you are going.
  27. Take the stairs at least part way instead of the elevator or escalator.
  28. Be sure and stand for a few hours a day.
  29. Arrange your workstation so that you can work standing some of the time.
  30. Garden fresh is best, then frozen. Yes, frozen has more than supermarket fresh that have sat so long they have lost a lot.


  1. Do not eat anything at least three hours before bedtime. Sleeping is for rest and digesting food is work, not rest.
  2. Do not eat until you are stuffed–stop short of being full.
  3. Do not eat in-between meals. Train and control your digestive system so that it works for you and not you for it.
  4. Do not use a heavy salad dressing that defeats the point of eating a salad.
  5. Do not eat canned foods if you have a choice.
  6. Do not eat at fast food restaurants. Instead, eat out of a supermarket, eat at a salad bar, eat vegetable and tofu dishes at Chinese, Vietnamese, Thai, or vegetarian restaurants.
  7. Do not drink soda pop: diet or otherwise. Carbonated drinks are bad for your bones. Instead, drink herbal or green teas.
  8. Do not eat a lot of salt. You can learn to enjoy salt in small quantities just as much as you do in large quantities: it is a matter of conditioning, of repetition.
  9. Do not drink whole milk. Instead, drink skim milk. You will get used to skim milk and find that it too tastes great.
  10. Do not eat a lot of dairy products. Substitute sometimes with soy milk or rice milk or soy cheese.
  11. Do not eat white bread. Instead, eat multigrain bread or whole wheat bread.
  12. Do not boil your vegetables. Either eat them raw or steam them. You can even drink the leftover steamed water.
  13. Do not let an interval of more than two days go by without exercising.
  14. Do not snack. But, if you think you must, then eat a piece of fruit or drink some real fruit juice.
  15. Avoid corn syrup which is stronger and sweeter than even white sugar.


Make the above rules habits and you will lose weight, live longer, have more energy, and think clearer.


If you are an emotional eater, then perhaps you would do well to seek out a good counselor to help you switch your eating habits and to learn to get your emotional needs met another way.

Emotional eaters eat because of emotions, not hunger. Eating food can be getting love needs met. Eating food can be getting sex or pleasure needs met. Eating food can be a relationship that you find security in. Eating food can be an escape from boredom into stimulation.

What feelings prompt you to eat?: loneliness, boredom, deprivation, anger, tired, discounted, hurt, depression, anxiety, shame.


Quotations from Various Sources

Organized Alphabetically

“All diet programs work. What doesn’t work is the people who buy them.” —Kevin Everett FitzMaurice 

“An early-morning walk is a blessing for the whole day.” —Henry David Thoreau 

“Don’t dig your grave with your own knife and fork.” —English proverb 

“Don’t go out of your weigh to please anyone but yourself.” —Anonymous 

“Eat less dead food, more live food, and exercise more.” —Kevin Everett FitzMaurice 

“For what glory is it, if, when ye be buffeted for your faults, ye shall take it patiently? but if, when ye do well, and suffer for it, ye take it patiently, this is acceptable with God.” —I Peter 2:20 

“Gluttony is not a secret vice.” —Orson Welles 

“Health is a thing you ought not to despise; in diet use a mean, and exercise; and that’s a mean whence does no damage rise.” —Pythagoras 

“It is a sign of a dull nature to occupy oneself deeply in matters that concern the body; for instance, to be overly occupied about exercise, about eating and drinking, about easing oneself, about sexual intercourse.” —Epictetus, Enchiridion 

“Living to eat is for lizards. Humans eat to work.” —Kevin Everett FitzMaurice 

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” —Carol Welch 

“No diet will remove all the fat from your body because the brain is entirely fat. Without a brain you might look good, but all you could do is run for office.” —Covert Bailey 

“The waist is a terrible thing to mind.” —Tom “Ziggy” Wilson 

“There is no love sincerer than the love of food.” —George Bernard Shaw 

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” —Edward Stanley 

“Your stomach shouldn’t be a waist basket.” —Anonymous