The 5 Commandments Of Smart Dieting

The 5 Commandments Of Smart Dieting

To really see best results from any diet plan you choose to use, you need to learn a few ‘diet commandments’. These are guidelines that must be followed if you are going to see superior results that will help propel you forward.You Can Burn 12 to 23 Pounds of Fat in Just 3 Weeks.

Sadly, many people miss out on one or more of these and it greatly costs them their success.

Want to learn more? Check out the list of five commandments below.

Thou Shall Eat More Protein

Of all the foods that you could eat while on a fat loss diet, protein is perhaps the most important. Protein helps combat hunger, it helps stabilize blood glucose levels, and it helps prevent lean muscle mass loss. This in turn helps speed up your metabolism and accelerates the process of fat loss.

Don’t let your diet intake fall short. Aim to eat some protein in each and every meal and snack that you consume.

Thou Shall Eat Regularly

While the concept that your metabolism will increase the more often you eat isn’t entirely accurate — as the boost you get after a meal is directly related to the size of that meal — eating regularly does help to keep hunger at bay.

By feeding your body frequently throughout the day, you’ll help avoid food cravings, energy lows, and make it that much easier to stick to your diet program.

Thou Shall Prioritize Fresh Foods

When selecting your foods, eating fresh is a must. We live in a world where processed foods are around every corner and just waiting to cause us weight gain.

Eliminate these and you’ll really give your diet a boost. Focus on foods in their natural state — fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins.

If you only make one change to your diet plan, make it this one.

Thou Shall Set Short Term Goals

One diet rule that you should abide by and follow is to always set short term goals for yourself. Think about what you are doing in the here and now, not months from now. It’s too easy to lose sight of your goals if they are going to take place six months to a year down the road.

Try thinking in three-week segments. Three weeks is about how long it takes for good habits to form, so is the perfect amount of time to you build behaviors that will stand the test of time.

This is precisely why The 3 Week Diet was created. It will help you stay motivated and consistent until you don’t even have to think about making those changes any longer — They’ll just be automatic.

Thou Shall Stop Comparisons

Finally, stop comparing yourself to others. Realize that this is your own journey and your own body. It’s unlike anyone else’s so you simply can’t expect to see the same results as everyone else.

Instead, start comparing yourself today to yourself from yesterday. That will give you all the details you need to know. If each day you are getting better, you are successful in your journey.

So keep these diet commandments in mind. Focus on these and you can feel confident that you are headed in the right direction.Try the 3 week diet here.

Couple establish new Cat Sanctuary

“SAFFORD — When Canute and Cheryl Christensen moved to Arizona, they brought with them a passion for helping animals.

That passion became Desert Cat Rescue Sanctuary of Arizona in November of 2015.


“We had heard there seemed to be struggles going with our shelter at the time in the area. It was just a void that needed to be filled to help the community,” Cheryl said.

“Our name is Desert Cat, like a cat that lives in the desert. But it does not mean that we help only cats.”

Nor does it mean only domesticated animals. The couple’s first rescue was a large bobcat, a stray from the desert. It was that rescue that gave the operation its name.

Image courtesy of: The U.S. National Archives


“We think people struggle here with getting their animals spayed and neutered. So there is an overpopulation problem,” Canute said.

Currently, the couple is looking for homes for 18 cats and two German shorthair dogs. The couple take in animals from shelters that euthanize animals that are not adopted out in a timely fashion.

The couple recently entered into a partnership to provide pet food to SEACUS, to be delivered to seniors with pets. The pet food deliveries will take place at the same time SEACUS delivers its Meals on Wheels to seniors.


“Our animals are our seniors,” Cheryl said.

The couple is looking for other partnerships — they said they are working with Tractor Supply and Walmart — and welcome any volunteers who want to help care for any animals. Also, donations are welcome to fund the spay and neuter program, to help reduce the local stray animal population.”

More information about Desert Cat Rescue Sanctuary of Arizona can be obtained by e-mailing

Attributes: Eastern Arizona Courier

Your Mind is the Best Tool for Outdoor Survival


If you should ever become lost and stranded in the wilderness, what is the best tool to ensure survival? Is it your pocket knife or fire starter? No, neither of these items are your best tool for survival. It is your mind that is your greatest asset and it can help you to survive in nearly any outdoor survival situation.
Realizing you are lost or stranded in the wilderness can be very scary, frustrating, and confusing. Try not to panic. Breathe deeply and let your mind focus. It is a good idea to sit down for a few moments and relax until you can think clearly. There is no need to waste energy by wandering around aimlessly. Direct your emotions into positive activity such as getting your bearings or choosing the location for your shelter.
Take this time to assess the situation. Take a good look at your outdoor survival kit.
Now is the time to make mental notes of the outdoor survival skills that you have learned in the past from reading, watching TV, or school. What was it that you planned to do in survival situations?
Try not to over think the situation. Prioritize what needs to be done for survival.
Protecting yourself from the elements is usually the first priority. Look around and see what options are available for shelter. Use items in the environment to lessen your work. Nature may have already provided the shelter you need. Look for caves or overhangs, for example.
Building a fire is of utmost importance. Fire can fend off dangerous and annoying animals. You can also use a fire to signal for help while staying warm. Once you have your shelter in place, you may need to start a fire for melting ice, cooking, or heat.
Locating water is another priority that should be high on your survival to-do list. Everyone needs water to remain hydrated. Dehydration results in weakness and lowered mental capacity. These are two problems you can live without. Do not wait until you are out of water to search for a water source. This is not a good plan of action. You want your mind to be functioning at its highest capacity.
Trying to maintain a positive attitude is absolutely key to your survival in this extreme situation. Prioritizing things to do will help to keep your mind focused on your goal of survival.
Focused and well rested, your mind will work well to provide you the positive attitude you need to get through the survival situation.
Trying to maintain a positive attitude is absolutely key to your survival in this extreme situation. Prioritizing things to do will help to keep your mind focused on your goal of survival.

The Importance Of A Morning Routine And Learning More About It From Famous Personalities


A morning routine is simply the tasks you do in the morning daily without fail. It is important to understand that a morning routine starts the previous night. If you don’t have adequate sleep, you are unlikely to get up as expected. Let us highlight some importance and benefits of a morning routine, to give you the motivation to develop a suitable morning routine.
Why Having A Morning Routine Is Important
Below are some powerful reasons for having a morning routine:
Helps You Relax and Become Stress-free
One of the aspects of having a morning routine includes sleeping early every night between 10 p.m. to 12 a.m. A study shows that people who sleep late are more likely to ruminate over negative thoughts, which leads to stress. When you sleep early, you get the required amount of sleep needed to feel fresh and energetic when you wake up hence, that lessens your stress and relaxes your mind and body.
Moreover, according to Cleveland Clinic, when you don’t get sufficient sleep, you lack alertness, are irritable and it becomes hard for you to carry out simple daily activities. Hence, having a morning routine saves you from these symptoms of insufficient sleep and you become more alert, relaxed, and stress-free.
Makes You Productive and Organized
Have you ever felt extremely tired and sleepy at work? I am sure it has happened quite often when you spent a good part of the night at work and didn’t get sufficient sleep. According to this study, your cognitive functions become less responsive and your productivity decreases when you are sleep deprived. Moreover, not getting enough sleep also adversely affects your problem solving skills. However, when you have a morning routine, you get the right amount of sleep, which makes you more productive throughout the day.
In addition, when you have a morning routine, you become more organized. For instance, if you wake up late in the morning because you slept late at night, you will be running late for work, you will either skip breakfast or eat in a hurry, you will miss you morning exercise and you will be stressed out due to being late.
However, if you develop a suitable morning routine and follow it, you will wake up fresh each morning and have at least an hour or two to exercise, have breakfast, read the newspaper or do house chores. Hence, in order to be more organized, a morning routine is essential because it not only saves you time but also lets you manage it effectively.
Leads You to Success
People who are early risers, and who follow a strict morning routine, claim that their morning routine is what has helped them be successful. A study that was conducted in a Texas university showed that students who were early risers had GPAs of 3.5 whereas those who considered themselves night owls had GPAs a whole point below, 2.5. This shows that when you have a morning routine, you are more likely to succeed in your life.
Studies also show that early risers best utilize their time when they wake up early and use it to their advantage by planning their day. Hence, if you want to be successful, it is essential that you have a morning routine.

Now that you know the psychology of a morning routine and its importance, you know why you must incorporate it into your life. Let me further motivate you to develop a morning routine by giving you examples of successful people who have benefited from having a morning routine along with the morning practices they perform to be successful.
Successful People Who Had/Have Morning Routines
Here are some of the most famous and successful people in the world who attribute their success to their habit of waking up early daily:
Ludwig Van Beethoven
Ludwig Van Beethoven was a famous German pianist and composer. Beethoven had a morning routine of waking up at dawn followed by a few activities here and there. He would have breakfast 30-60 minutes after waking up which consisted of coffee that he prepared himself by counting 60 beans per cup. This great musician had a habit of going to bed at 10 p.m. every night and that is what allowed him to maintain his morning routine. He claimed that having a morning routine added to his creativity as well as productivity.
Benjamin Franklin
Benjamin Franklin, the founding father of the United States, also had a morning routine that has been lauded by many. He not only slept early each night at 10 p.m. but also woke up at 5 a.m. followed by a 3-hour morning ritual which included addressing ‘Powerful Goodness’, a plan for the rest of his day and breakfast.
Steve Jobs
Steve Jobs, the founder of Apple, had a strict morning routine. He used to wake up at 6 a.m. every morning and would look at the mirror and ask himself ‘If today was the last day of my life, would I be happy with what I am about to do today?’ This question allowed him to plan his day in a way that would make him happy when the day ended. Moreover, Steve Jobs had a morning ritual of having breakfast with his family followed by a little more work at home. He would be at the office by 8 or 9 a.m.
Tony Robbins
Tony Robbins is a motivational speaker and an author of self-help books and he associates his success to his morning routine. Tony, wakes up early each day between 5.30 a.m. to 6 a.m. and practices breathing exercises. Another interesting morning ritual Tony Robbins practices is a 10-minute visualization of everything that he is grateful for and what he wants in life. He follows this by a 15 to 30 minute light exercise.
Barrack Obama
Barrack Obama, the president of the United States, also has a morning routine, which includes him waking up 6.30 a.m., working out at 6.45 a.m., reading several newspapers followed by a healthy breakfast with his family. The president is then off to run America at 9 a.m.
As you can see, the most successful people in the world have a morning routine that they follow strictly. Hence, if you want to develop the habit of having a morning routine, you must follow the simple steps that we will discuss in this book.

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