Eat In Moderation Quotes

There are three possible parts to a date, of which at least two must be offered: entertainment, food, and affection. It is customary to begin a series of dates with a great deal of entertainment, a moderate amount of food, and the merest suggestion of affection. As the amount of affection increases, the entertainment can be reduced proportionately. When the affection IS the entertainment, we no longer call it dating. Under no circumstances can the food be omitted.

He’s kissing me like the world is rolling right off a cliff, like he’s trying to hang on and he’s decided to hold on to me, like he’s starving for life and love and he’s never known it could ever feel this good to be close to someone. Like it’s the first time he’s ever felt anything but hunger and he doesn’t know how to pace himself, doesn’t know how to eat in small bites, doesn’t know how to do anything anything anything in moderation.

I have a remarkable ability to delete all better judgement from my brain when I get my head set on something. I have no sense of moderation, no sense of caution. I have no sense pretty much.

There are those people who can eat one piece of chocolate, one piece of cake, drink one glass of wine. There are even people who smoke one or two cigarettes a week. And then there are people for whom one of anything is not even an option.

Let us eat and drink neither forgetting death unduly nor remembering it. The Lord hath mercy on whom he will have mercy, etc., and the less we think about it the better.

When Epicurus defined happiness as the supreme good, he warned his disciples that it is hard work to be happy. Material achievements alone will not satisfy us for long. Indeed, the blind pursuit of money, fame and pleasure will only make us miserable. Epicurus recommended, for example, to eat and drink in moderation, and to curb one’s sexual appetites. In the long run, a deep friendship will make us more content than a frenzied orgy. Epicurus

Everything about his character and manners was forcible and violent; there never was any moderation; many a day did he fast, many a year did he refrain from wine; but when he did eat, it was voraciously; when he did drink wine, it was copiously. He could practise abstinence, but not temperance.

To insure good health: Eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.

THE FIVE CONTEMPLATIONS This food is the gift of the whole universe, the Earth, the sky, and much hard work. May we eat in such a way as to be worthy to receive it. May we transform our unskillful states of mind and learn to eat in moderation. May we take only food that nourishes us and prevents illness. We accept this food in order to realize the path of understanding and love.

If you walked into your local convenience store and bought a package of cigars, you would notice that it carries a label warning of the potential dangers of cigar smoke. Yet research suggests that cigar smoking poses a hazard only to moderate to heavy cigar smokers, who comprise less than 1 percent of the adult population. More than 97 percent of American adults, however, eat animal foods, and despite much research demonstrating the connection between the consumption of animal products and disease, we are not warned of these dangers.

A mere 20 minutes of moderate activity could significantly improve your mood for the next 12 hours.

My message is, as it alway has been, moderation: meat as a main course on three days a week, eggs on one, fish on one other and some form of vegetarian meal on the rest constitute a perfectly acceptable, interesting and varied diet.

The names of virtues, with their precepts, were: 1. Temperance. Eat not do dullness; drink not to elevation. 2. Silence. Speak not but what may benefit others or yourself; avoid trifling conversation. 3. Order. Let all your things have their places; let each part of your business have its time. 4. Resolution: Resolve to perform what you ought; perform without fail what you resolve. 5. Frugality. Make no expense but to do good to others or yourself; i.e., waste nothing. 6. Industry. Lose no time; be always employ’d in something useful; cut off all unnecessary actions. 7. Sincerity. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly. 8. Justice. Wrong none by doing injuries, or omitting the benefits that are your duty. 9. Moderation. Avoid extreams; forbear resenting injuries so much as you think they deserve. 10. Cleanliness. Tolerate no uncleanliness in body, cloths, or habitation. 11. Tranquillity. Be not disturbed at trifles, or at accidents common or unavoidable. 12. Chastity. Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another’s peace or reputation. 13. Humility. Imitate Jesus and Socrates.

For God’s sake, the Bible says drinking is okay. “Stop drinking only water, and use a little wine.” That’s straight out of the Bible, 1 Timothy 5:23. And Ecclesiastes 9:7 instructs, “Eat your food with gladness and drink your wine with a joyful heart, for God has already approved what you do.” God approves and has no problem with you having a few glasses of wine.

But at forty? They had enough appetite to eat well, enough temperance to drink in moderation, and enough wisdom to celebrate the absence of their children by getting a good night’s sleep.

Everything in physiology follows the rule that too much can be as bad as too little. There are optimal points of allostatic balance. For example, while a moderate amount of exercise generally increases bone mass, thirty-year-old athletes who run 40 to 50 miles a week can wind up with decalcified bones, decreased bone mass, increased risk of stress fractures and scoliosis (sideways curvature of the spine)—their skeletons look like those of seventy-year-olds. To put exercise in perspective, imagine this: sit with a group of hunter-gatherers from the African grasslands and explain to them that in our world we have so much food and so much free time that some of us run 26 miles in a day, simply for the sheer pleasure of it. They are likely to say, “Are you crazy? That’s stressful.” Throughout hominid history, if you’re running 26 miles in a day, you’re either very intent on eating someone or someone’s very intent on eating you.

Kula kwa kiasi.

He neglected not his own body, and praised not those that neglected theirs.  In like manner, he blamed the custom of some who eat too much, and afterwards use violent exercises; but he approved of eating till nature be satisfied, and of a moderate exercise after it, believing that method to be an advantage to health, and proper to unbend and divert the mind. 

Moderation kills.

...among whom the art of living well and getting the most out of life at a moderate expense has been attained to a very high degree.

Of all the dangerous ideas that health officials could have embraced while trying to understand why we get fat, they would have been hard-pressed to find one ultimately more damaging than calories-in/calories-out. That it reinforces what appears to be so obvious - obesity as the penalty for gluttony and sloth - is what makes it so alluring. But it's misleading and misconceived on so many levels that it's hard to imagine how it survived unscathed and virtually unchallenged for the last fifty years. It has done incalculable harm. Not only is this thinking at least partly responsible for the ever-growing numbers of obese and overweight in the world - while directing attention away from the real reasons we get fat - but it has served to reinforce the perception that those who get fat have no one to blame but themselves. That eating less invariably fails as a cure for obesity is rarely perceived as the single most important reason to make us question our assumptions, as Hilde Bruch suggested half a century ago. Rather, it is taken as still more evidence that the overweight and obese are incapable of following a diet and eating in moderation. And it put the blame for their physical condition squarely on their behavior, which couldn't be further from the truth.

The Shire at this time had hardly any ‘government’. Families for the most part managed their own affairs. Growing food and eating it occupied most of their time. In other matters they were, as a rule, generous and not greedy, but contented and moderate, so that estates, farms, workshops, and small trades tended to remain unchanged for generations.

Back in Minneapolis, I said I would go to American. I have a remarkable ability to delete all better judgment from my brain when I get my head set on something. Everything is done at all costs. I have no sense of moderation, no sense of caution. I have no sense, pretty much. People with eating disorders tend to be very diametrical thinkers-everything is the end of the world, everything rides on this one thing, and everyone tells you you're very dramatic, very intense, and they see it as an affectation, but it's actually just how you think. It really seems to you that the sky will fall if you are not personally holding it up. On the one hand, this is sheer arrogance; on the other hand, this is a very real fear. And it isn't that you ignore the potential repercussions of your actions. You don't think there are any.

Fasting may not be as easy as feasting, but after a while it is not too different. Both are extremes. It is not hard to go the extreme way, but what is really difficult is neither to fast nor to feast, but to be moderate in everything we do.

Temperance: Eat not to dullness; drink not to elevation. Silence: Speak not but what may benefit others or yourself; avoid trifling conversation. Order: Let all your things have their places; let each part of your business have its time. Resolution: Resolve to perform what you ought; perform without fail what you resolve. Frugality: Make no expense but to do good to others or yourself; (i.e., waste nothing). Industry: Lose no time; be always employed in something useful; cut off all unnecessary actions. Sincerity: Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly. Justice: Wrong none by doing injuries, or omitting the benefits that are your duty. Moderation: Avoid extremes; forbear resenting injuries so much as you think they deserve. Cleanliness: Tolerate no uncleanliness in body, clothes, or habitation. Tranquility: Be not disturbed at trifles, or at accidents common or unavoidable. Chastity: Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another’s peace or reputation.

We are drawn towards a thing, either because there is some good we are seeking from it, or because we cannot do without it. Sometimes the two motives coincide. Often however they do not. Each is distinct and quite independent. We eat distasteful food, if we have nothing else, because we cannot do otherwise. A moderately greedy man looks out for delicacies, but he can easily do without them. If we have no air we are suffocated, we struggle to get it, not because we expect to get some advantage from it but because we need it. We go in search of sea air without being driven by any necessity, because we like it. In time it often comes about automatically that the second motive takes the place of the first. This is one of the great misfortunes of our race. A man spokes opium in order to attain to a special condition, which he thinks superior; often, as time goes on, the opium reduces him to a miserable condition which he feels to be degrading; but he is no longer able to do without it.

You’re better off eating the real thing in moderation than bingeing on “lite” food products packed with sugars and salt.

a green juice is not self-care if it’s meant to starve not nourish. —moderation

to eat and drink in moderation, and to curb one’s sexual appetites. In the long run, a deep friendship will make us more content than a frenzied orgy.

Epicurus recommended, for example, to eat and drink in moderation, and to curb one’s sexual appetites. In the long run, a deep friendship will make us more content than a frenzied orgy.

Moderators are able to enjoy a small bowl of ice cream and leave it at that. Abstainers find that one bowl of ice cream inevitably leads to finishing off the carton, and one cookie is never enough. Abstainers tend to do best when they abstain from all sugar for five or six days per week, leaving a day or two for eating whatever they want. Are you a moderator or an abstainer?

Forget about counting calories,” she would always advise them. “Once you develop a knack for choosing the proper ingredients and eating in moderation, you don’t have to pay attention to numbers.

Dear Mr. Duke, As requested, here is an inventory of the animals in my care: *Bixby, a two-legged terrier. *Marigold, a nanny goat of unimpeachable character, who is definitely not breeding. *Angus, a three-year-old Highland steer. *Regan, Goneril, and Cordelia- laying hens. *Delilah, a parrot. *Hubert, an otter. *Freya, a hedgehog. *Thirteen kittens of varying colors and dispositions. Gabe leafed through the report in disbelief. It went on for pages. She'd given not only the names, breeds, and ages of every misbegotten creature, but she'd appended a chart of temperaments, sleeping schedules, preferred bedding, and a list of dietary requirements that would beggar a moderately successful tradesman. Along with the expected hay, alfalfa, corn, and seed, the animals required several pounds of mince weekly, daily pints of fresh cream, and an ungodly number of sardines. The steer and thee goat, she insisted, must go to the same loving home. Apparently they were tightly bonded, whatever that meant, and refused to eat of parted. The laying hens did not actually lay with any regularity. Their previous owners had grown frustrated with this paltry production, and thus they had come into Her Ladyship's care. And the lucky bastard who accepted a ten-year-old hedgehog? Well, he must not only provide a steady supply of mealworms, but remain ever mindful of certain "traumatic experiences in her youth.

Eating disorders and body dissatisfaction are reaching epidemic proportions in the West, yet this is possible only in a culture that no longer believes that God causes all things, including one's body shape...The Qur'an's message is to be happy and content with one's body because God created our shapes: "He it is Who shapes you in the wombs as He pleases (3:6);" and He created us "in the best of moulds" (95:4). The Prophet used to advise people to be healthy and consume and exercise in moderation.

To enjoy good health and live a long life you need four things: 1. A clear conscience when you go to bed at night; that is, no fear of eternity. 2. Moderation in eating. 3. An active life. 4. Good companions, that is, fleeing from those who are corrupt.

The blocks of the Healthy Eating Pyramid include: • vegetable oils such as olive and canola oil as the primary sources of fat • an abundance of vegetables and fruits, not including potatoes or corn • whole-grain foods at most meals • healthy sources of protein such as beans, nuts, seeds, fish, poultry, and eggs • a daily calcium supplement or dairy foods one to two times a day • a daily multivitamin • for those who choose to drink, alcohol in moderation • red meat, white bread, potatoes, soda, and sweets only occasionally if at all.

When Epicurus defined happiness as the supreme good, he warned his disciples that it is hard work to be happy. Material achievements alone will not satisfy us for long. Indeed, the blind pursuit of money, fame and pleasure will only make us miserable. Epicurus recommended, for example, to eat and drink in moderation, and to curb one’s sexual appetites. In the long run, a deep friendship will make us more content than a frenzied orgy. Epicurus outlined an entire ethic of dos and don’ts to guide people along the treacherous path to happiness.

1. TEMPERANCE. Eat not to dullness; drink not to elevation. 2. SILENCE. Speak not but what may benefit others or yourself; avoid trifling conversation. 3. ORDER. Let all your things have their places; let each part of your business have its time. 4. RESOLUTION. Resolve to perform what you ought; perform without fail what you resolve. 5. FRUGALITY. Make no expense but to do good to others or yourself; i.e., waste nothing. 6. INDUSTRY. Lose no time; be always employ'd in something useful; cut off all unnecessary actions. 7. SINCERITY. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly. 8. JUSTICE. Wrong none by doing injuries, or omitting the benefits that are your duty. 9. MODERATION. Avoid extreams; forbear resenting injuries so much as you think they deserve. 10. CLEANLINESS. Tolerate no uncleanliness in body, cloaths, or habitation. 11. TRANQUILLITY. Be not disturbed at trifles, or at accidents common or unavoidable. 12. CHASTITY. Rarely use venery but for health or offspring, never to dulness, weakness, or the injury of your own or another's peace or reputation. 13. HUMILITY. Imitate Jesus and Socrates.

The other food you want to minimize because of its toxic load is pork. The pig is the one animal that does not have a sweat gland, and thus it retains all of its toxins inside the fat. When you eat pork, you get a high dose of extremely toxic meat. Even when it’s organic, it should be ingested in moderation.

People always talk about the health benefits of Japanese food,’ he said, ‘but I’m fascinated by other aspects of the Japanese dining experience. Like the whole system of serving food at a counter like this, with the customers all facing the same direction, instead of each other. It’s strange when you think about it. At a sushi bar, for example, everyone’s facing the itamae-san, and you discuss the things you’re eating – what type of squid this is, and where they’re caught, and how this is the season for them but they’ll only be at their best for another couple of weeks, and so on. Discussing the food with the chef even as you eat it – that’s a peculiar system.’ ‘I suppose it is, isn’t it? I don’t go to sushi restaurants very often – they’re so expensive – and I could probably count the number of times I’ve sat at the counter, but I know what you mean. There’s something about that atmosphere.’ ‘At its worst, it’s almost an atmosphere of collusion.’ ‘Collusion?’ ‘Everyone at the counter becomes a member of the group. In some sushi bars, all the customers are regulars and they all know each other. As an outsider, you need courage to walk into a place like that and take a seat. It’s a tight-knit little community, and harmony is of the utmost importance. Nobody’s confronting anyone else individually. The conversation all proceeds through the chef, who’s like a moderator or a master of ceremonies. You couldn’t spend some quiet time with a lover, for example, in a place like that, because you’d be isolating yourselves from the others and spoiling the atmosphere for everyone.

THE FIVE CONTEMPLATIONS 1.This food is a gift of the Earth, the sky, numerous living beings, and much hard and loving work. 2.May we eat with mindfulness and gratitude so as to be worthy to receive this food. 3.May we recognize and transform unwholesome mental formations, especially our greed, and learn to eat with moderation. 4.May we keep our compassion alive by eating in such a way that reduces the suffering of living beings, stops contributing to climate change, and heals and preserves our precious planet. 5.We accept this food so that we may nurture our brotherhood and sisterhood, build our community, and nourish our ideal of serving all living beings.

From predator-prey models (the so-called Lotka-Volterra type of population dynamics), I knew that populations will experience Extremistan-style variability, hence predators will necessarily go through periods of feast and famine. That's us, humans-we had to have been designed to experience extreme hunger and extreme abundance. So our food intake had to have been fractal. Not a single one of those promoting the "three meals a day," "eat in moderation" idea has tested it empirically to see whether it is healthier than intermittent fasts followed by large feasts. But Near Eastern religions (Judaism, Islam, and Orthodox Christianity) knew it, of course-just as they knew the need for debt avoidance-and so they had fast days.

The authorities who insist that abstaining from carbohydrates is an unsustainable lifestyle once again typically do so from the perspective of lean people whose primary fuel happens to be carbohydrates and whose bodies can tolerate carbohydrates without accumulating excess fat. From their perspective, a program that requires living without carbohydrates appears doomed to fail. Why would anyone do it, if another way existed that allowed for the occasional consumption of cinnamon buns and pasta (in moderation, not too much)? But for many of us, there may be no other way. Lean folks aren’t like us. They don’t get fat when they eat carbohydrates; they may not hunger for them just by thinking about them. They have a choice to live with carbohydrates or not. We don’t. Not if we want to be lean and as healthy as we can be.

Gluttony is one of the lowest and most animal vices, and is obnoxious to all who pursue a moderate course. The best workers and most successful men are they who are most moderate in eating and drinking. By taking enough nourishment, but not too much, they attain the maximum physical and mental fitness. Beings thus well-equipped by moderation, they are enabled to vigorously and joyfully fight the battle of life.

So when you say that no religion is intrinsically peaceful or warlike, and that every scripture must be interpreted, I think you run into problems, because many of these texts aren’t all that elastic. They aren’t susceptible to just any interpretation, and they commit their adherents to specific beliefs and practices. You can’t say, for instance, that Islam recommends eating bacon and drinking alcohol. And even if you could find some way of reading the Qur’an that would permit those things, you can’t say that its central message is that a devout Muslim should consume as much bacon and alcohol as humanly possible. Nor can one say that the central message of Islam is pacifism. (However, one can say that about Jainism. All religions are not the same.) One simply cannot say that the central message of the Qur’an is respect for women as the moral and political equals of men. To the contrary, one can say that under Islam, the central message is that women are second-class citizens and the property of the men in their lives. I want to be clear that when I used terms such as “pretense” and “intellectual dishonesty” when we first met, I wasn’t casting judgment on you personally. Simply living with the moderate’s dilemma may be the only way forward, because the alternative would be to radically edit these books. I’m not such an idealist as to imagine that will happen.

You should maintain a moderate, not high, intake of protein. When it is digested, dietary protein, such as meat, breaks down into amino acids. Adequate protein is required for good health, but excess amino acids cannot be stored in the body and so the liver converts them into glucose. Therefore, eating too much protein adds sugar to the body. So you should avoid highly processed, concentrated protein sources such as protein shakes, protein bars, and protein powders.

TEMPERANCE. Eat not to dullness; drink not to elevation. SILENCE. Speak not but what may benefit others or yourself; avoid trifling conversation. ORDER. Let all your things have their places; let each part of your business have its time. RESOLUTION. Resolve to perform what you ought; perform without fail what you resolve. FRUGALITY. Make no expense but to do good to others or yourself; i.e., waste nothing. INDUSTRY. Lose no time; be always employed in something useful; cut off all unnecessary actions. SINCERITY. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly. JUSTICE. Wrong none by doing injuries, or omitting the benefits that are your duty. MODERATION. Avoid extremes; forbear resenting injuries so much as you think they deserve. CLEANLINESS. Tolerate no uncleanliness in body, cloaths, or habitation. TRANQUILLITY. Be not disturbed at trifles, or at accidents common or unavoidable. CHASTITY. Rarely use venery but for health or offspring, never to dullness, weakness, or the injury

In general, the sweeter fruits (bananas, apples, grapes, pears) are less nutritionally dense and will also lead to a sharper rise in blood sugar, which, as a migraineur, is something you wish to avoid. This doesn’t mean you need to give up sweet fruits, just eat them in moderation, and always in the context of a larger meal (which helps to blunt the blood sugar rise). For many, eating a sweet fruit on an empty stomach is a big migraine trigger. The same goes for concentrated fruit juices, which should be avoided.

I've never been able to understand how anyone could stand measuring out half a cup of this and four ounces of that. If a woman has the time to do that she's not busy enough—and that may be why she's overweight! It's a lot easier just to buy the foods that are fairly low in calories and to cultivate a taste for them. And have a little of each kind of essential food during the course f a day. The operative word in that bit of advice is 'little.' Raw nibbles, bouillon, and dill pickles always stop the hunger pangs until the next small meal is served.

These names of virtues, with their precepts, were: 1. TEMPERANCE. Eat not to dullness; drink not to elevation. 2. SILENCE. Speak not but what may benefit others or yourself; avoid trifling conversation. 3. ORDER. Let all your things have their places; let each part of your business have its time. 4. RESOLUTION. Resolve to perform what you ought; perform without fail what you resolve. 5. FRUGALITY. Make no expense but to do good to others or yourself; i.e., waste nothing. 6. INDUSTRY. Lose no time; be always employ'd in something useful; cut off all unnecessary actions. 7. SINCERITY. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly. 8. JUSTICE. Wrong none by doing injuries, or omitting the benefits that are your duty. 9. MODERATION. Avoid extreams; forbear resenting injuries so much as you think they deserve. 10. CLEANLINESS. Tolerate no uncleanliness in body, cloaths, or habitation. 11. TRANQUILLITY. Be not disturbed at trifles, or at accidents common or unavoidable. 12. CHASTITY. Rarely use venery but for health or offspring, never to dulness, weakness, or the injury of your own or another's peace or reputation. 13. HUMILITY. Imitate Jesus and Socrates.

I take 1 gram (1,000 mg) of NMN every morning, along with 1 gram of resveratrol (shaken into my homemade yogurt) and 1 gram of metformin.7 • I take a daily dose of vitamin D, vitamin K2, and 83 mg of aspirin. • I strive to keep my sugar, bread, and pasta intake as low as possible. I gave up desserts at age 40, though I do steal tastes. • I try to skip one meal a day or at least make it really small. My busy schedule almost always means that I miss lunch most days of the week. • Every few months, a phlebotomist comes to my home to draw my blood, which I have analyzed for dozens of biomarkers. When my levels of various markers are not optimal, I moderate them with food or exercise. • I try to take a lot of steps each day and walk upstairs, and I go to the gym most weekends with my son, Ben; we lift weights, jog a bit, and hang out in the sauna before dunking in an ice-cold pool. • I eat a lot of plants and try to avoid eating other mammals, even though they do taste good. If I work out, I will eat meat. • I don’t smoke. I try to avoid microwaved plastic, excessive UV exposure, X-rays, and CT scans. • I try to stay on the cool side during the day and when I sleep at night. • I aim to keep my body weight or BMI in the optimal range for healthspan, which for me is 23 to 25.

study of thirty thousand elderly people in fifty-two countries found that switching to an overall healthy lifestyle—eating a diet rich in fruits and vegetables, not smoking, exercising moderately, and not drinking too much alcohol—lowered heart disease rates by approximately 50 percent.14 Reducing exposure to carcinogens, such as tobacco and sodium nitrite, have been shown to decrease the incidence of lung and stomach cancers, and it is likely (more evidence is needed) that lowering exposures to other known carcinogens, such as benzene and formaldehyde, will reduce the incidence of other cancers. Prevention really is the most powerful medicine, but we as a species consistently lack the political or psychological will to act preventively in our own best interests. It is worthwhile to ask to what extent efforts to treat the symptoms of common mismatch diseases have the effect of promoting dysevolution by taking attention and resources away from prevention. On an individual level, am I more likely to eat unhealthy foods and exercise insufficiently if I know I’ll have access to medical care to treat the symptoms of the diseases these choices cause many years later? More broadly within our society, is the money we allocate to treating diseases coming at the expense of money to prevent them?

Pleasure Principles What you pay attention to grows. This will be familiar to those who have read Emergent Strategy. Actually, all the emergent strategy principles also apply here! (Insert eggplant emoji). Tune into happiness, what satisfies you, what brings you joy. We become what we practice. I learned this through studying somatics! In his book The Leadership Dojo, Richard Strozzi-Heckler shares that “300 repetitions produce body memory … [and] 3,000 repetitions creates embodiment.”12 Yes is the way. When it was time to move to Detroit, when it was time to leave my last job, when it was time to pick up a meditation practice, time to swim, time to eat healthier, I knew because it gave me pleasure when I made and lived into the decision. Now I am letting that guide my choices for how I organize and for what I am aiming toward with my work—pleasure in the processes of my existence and states of my being. Yes is a future. When I feel pleasure, I know I am on the right track. Puerto Rican pleasure elder Idelisse Malave shared with me that her pleasure principle is “If it pleases me, I will.” When I am happy, it is good for the world.13 The deepest pleasure comes from riding the line between commitment and detachment.14 Commit yourself fully to the process, the journey, to bringing the best you can bring. Detach yourself from ego and outcomes. Make justice and liberation feel good. Your no makes the way for your yes. Boundaries create the container within which your yes is authentic. Being able to say no makes yes a choice. Moderation is key.15 The idea is not to be in a heady state of ecstasy at all times, but rather to learn how to sense when something is good for you, to be able to feel what enough is. Related: pleasure is not money. Pleasure is not even related to money, at least not in a positive way. Having resources to buy unlimited amounts of pleasure leads to excess, and excess totally destroys the spiritual experience of pleasure.

THE FIVE CONTEMPLATIONS 1.​This food is a gift of the Earth, the sky, numerous living beings, and much hard and loving work. 2.​May we eat with mindfulness and gratitude so as to be worthy to receive this food. 3.​May we recognize and transform unwholesome mental formations, especially our greed, and learn to eat with moderation. 4.​May we keep our compassion alive by eating in such a way that reduces the suffering of living beings, stops contributing to climate change, and heals and preserves our precious planet. 5.​We accept this food so that we may nurture our brotherhood and sisterhood, build our community, and nourish our ideal of serving all living beings.

Like everything else in life, we should eat consciously. We should learn to listen to our body about what to eat and how much – not too much, not too little, the foods which will not strain or poison our system. If the channel of communication is clear between our body and mind, it will tell us what we need for our body type, age, and level of activity while taking into account any health issues or changed circumstances which affect our metabolism. We can still treat ourselves with things we love, but we should do so in honest moderation and with awareness. Eating what is right for our individual system keeps our body healthy and active, and our mind awake and alert. 

In a world of forty thousand choices, the old advice of 'everything in moderation' no longer cuts it. The signs are that many people have understandably had enough of this free-for-all of supersizing and hidden sugars, of type 2 diabetes and food waste. In the past five years, millions of eaters have rejected huge swaths of mainstream food and created their own rules to eat by. Such reactions offer a sliver of hope that eating -- for some populations anyway -- is finally moving in a healthier direction, with a new thoughtfulness about food and a return to vegetables. On the other hand, some of the new diet rules we have invented for ourselves are as extreme and unbalanced as the food system they seek to replace.

Basics of Good Self-Care Exercise moderately but regularly Eat healthy but delicious meals Regularize your sleep cycle Practice good personal hygiene Don’t drink to excess or abuse drugs Spend some time every day in play Develop recreational outlets that encourage creativity Avoid unstructured time Limit exposure to mass media Distance yourself from destructive situations or people Practice mindfulness meditation, or a walk, or an intimate talk, every day Cultivate your sense of humor Allow yourself to feel pride in your accomplishments Listen to compliments and expressions of affection Avoid depressed self-absorption Build and use a support system Pay more attention to small pleasures and sensations Challenge yourself

Let’s start with “leaner.” Legions of Atkins and Paleo dieters—as well as obesity experts—fiercely contest the superiority of a plant-based diet for making you “leaner.” Like all nutrition science, the science of weight loss is complicated and uncertain. The relative effectiveness of moderate exercise, long thought a key component in reducing obesity rates, is now under scrutiny. (A recent editorial in the International Journal of Epidemiology is titled “Physical activity does not influence obesity risk: time to clarify the public health message.”) Even the wisdom of gradual weight loss is questionable, in light of a new study that suggests crash dieters don’t gain back weight any more than dieters who drop pounds gradually.

Similarly, our sensitivity to bitter foods is largely associated with a gene called TAS2R38,40 and you can measure yours at home by picking up some paper test strips saturated with a chemical called 6-n-propylthiouracil41 (PROP), which are widely available online. About half the population finds these strips moderately bitter42 (“tasters”), while a quarter finds them unpalatably bitter (“supertasters”), and another quarter describes them as having no taste at all (“nontasters”). Supertasters also tend to have a higher density of taste buds,43 and although this might sound like a coveted foodie superpower, supertasters are likely to be pickier eaters44 and avoid things like coffee, wine, spirits, dark chocolate, and various fruits and vegetables (e.g., grapefruit, broccoli, kale) because they find them too bitter.

Because of all this, Aomame hated her parents and deeply despised both the world to which they belonged and the ideology of that world. What she longed for was an ordinary life like everybody else’s. Not luxury: just a totally normal little life, nothing more. She wanted to hurry up and become an adult so she could leave her parents and live alone—eating what and as much as she wanted, using the money in her purse any way she liked, wearing new clothes of her own choosing, wearing shoes that fit her feet, going where she wanted to go, making lots of friends and exchanging beautifully wrapped presents with them. Once she became an adult, however, Aomame discovered that she was most comfortable living a life of self-denial and moderation. What she wanted most of all was not to go out with someone all dressed up, but to spend time alone in her room dressed in a jersey top and bottom.

SOYEN SHAKU, the first Zen teacher to come to America, said: “My heart burns like fire but my eyes are as cold as dead ashes.” He made the following rules which he practiced every day of his life. In the morning before dressing, light incense and meditate. Retire at a regular hour. Partake of food at regular intervals. Eat with moderation and never to the point of satisfaction. Receive a guest with the same attitude you have when alone. When alone, maintain the same attitude you have in receiving guests. Watch what you say, and whatever you say, practice it. When an opportunity comes do not let it pass by, yet always think twice before acting. Do not regret the past. Look to the future. Have the fearless attitude of a hero and the loving heart of a child. Upon retiring, sleep as if you had entered your last sleep. Upon awakening, leave your bed behind you instantly as if you had cast away a pair of old shoes.

TEMPERANCE. Eat not to dullness; drink not to elevation. SILENCE. Speak not but what may benefit others or yourself; avoid trifling conversation. ORDER. Let all your things have their places; let each part of your business have its time. RESOLUTION. Resolve to perform what you ought; perform without fail what you resolve. FRUGALITY. Make no expense but to do good to others or yourself; i.e., waste nothing. INDUSTRY. Lose no time; be always employed in something useful; cut off all unnecessary actions. SINCERITY. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly. JUSTICE. Wrong none by doing injuries, or omitting the benefits that are your duty. MODERATION. Avoid extremes; forbear resenting injuries so much as you think they deserve. CLEANLINESS. Tolerate no uncleanliness in body, cloaths, or habitation. TRANQUILLITY. Be not disturbed at trifles, or at accidents common or unavoidable. CHASTITY. Rarely use venery but for health or offspring, never to dullness, weakness, or the injury of your own or another’s peace or reputation. HUMILITY. Imitate Jesus and Socrates.

Thirty-nine-year-old moderately successful Human Resources Director. Interests include regency romances, reality TV, and baking large novelty birthday cakes for other people’s children. Hobbies include drinking Tia Maria and eating Turkish delight in the bath and dining out with her mum and dad. Wanted to be a ballerina but didn’t end up with a ballerina body; however, has been told she is an impressive dirty dancer when drunk. Knows her wine, so please just hand the wine list over. Godmother to nine children, member of two book clubs, Social Club Manager for the Australian Payroll Officers’ Association. Suffers from a severe blushing problem but is not shy and will probably end up better friends with your friends than you, which you’ll find highly irritating after we break up. Has recently become so worried about meeting the love of her life and having children before she reaches menopause that she has cried piteously in the middle of the night. But otherwise is generally quite cheerful and has on at least three separate occasions that she knows of been described as ‘Charming’. Yep, that about summed it up. What a catch.

1. Temperance. Eat not to dullness; drink not to elevation. 2. Silence. Speak not but what may benefit others or yourself; avoid trifling conversation. 3. Order. Let all your things have their places; let each part of your business have its time. 4. Resolution. Resolve to perform what you ought; perform without fail what you resolve. 5. Frugality. Make no expense but to do good to others or yourself; i.e., waste nothing. 6. Industry. Lose no time; be always employ’d in something useful; cut off all unnecessary actions. 7. Sincerity. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly. 8. Justice. Wrong none by doing injuries, or omitting the benefits that are your duty. 9. Moderation. Avoid extreams; forbear resenting injuries so much as you think they deserve. 10. Cleanliness. Tolerate no uncleanliness in body, cloaths, or habitation. 11. Tranquillity. Be not disturbed at trifles, or at accidents common or unavoidable. 12. Chastity. Rarely use venery but for health or offspring, never to dulness, weakness, or the injury of your own or another’s peace or reputation. 13. Humility. Imitate Jesus and Socrates.

These names of virtues, with their precepts, were: 1.​TEMPERANCE.—Eat not to dullness; drink not to elevation. 2.​SILENCE.—Speak not but what may benefit others or yourself; avoid trifling conversation. 3.​ORDER.—Let all your things have their places; let each part of your business have its time. 4.​RESOLUTION.—Resolve to perform what you ought; perform without fail what you resolve. 5.​FRUGALITY.—Make no expense but to do good to others or yourself; i.e., waste nothing. 6.​INDUSTRY.—Lose no time; be always employ’d in something useful; cut off all unnecessary actions. 7.​SINCERITY.—Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly. 8.​JUSTICE.—Wrong none by doing injuries, or omitting the benefits that are your duty. 9.​MODERATION.—Avoid extremes; forbear resenting injuries so much as you think they deserve. 10.​CLEANLINES.—Tolerate no uncleanliness in body, cloths, or habitation. 11.​TRANQUILLITY.—Be not disturbed at trifles, or at accidents common or unavoidable. 12.​CHASTITY.—Rarely use venery but for health or offspring, never to dulness, weakness, or the injury of your own or another’s peace or reputation. 13.​HUMILITY.—Imitate Jesus and Socrates.

You see,” resumed Laura, “I really have some grounds for supposing that my next incarnation will be in a lower organism. I shall be an animal of some kind. On the other hand, I haven’t been a bad sort in my way, so I think I may count on being a nice animal, some thing elegant and lively, with a love of fun. An otter, perhaps.” “I can’t imagine you as an otter,” said Amanda. “Well, I don’t suppose you can imagine me as an angel, if it comes to that,” said Laura. Amanda was silent. She couldn’t. “Personally I think an otter life would be rather enjoyable,” continued Laura; “salmon to eat all the year around, and the satisfaction of being able to fetch the trout in their own homes without having to wait for hours till they condescend to rise to the fly you’ve been dangling before them; and an elegant svelte figure—” “Think of the otter hounds,” interposed Amanda, “how dreadful to be hunted and harried and finally worried to death!” “Rather fun with half the neighbourhood looking on, and anyhow not worse than this Saturday-to-Tuesday business of dying by inches; and then I should go on into something else. If I had been a moderately good otter I suppose I should get back into human shape of some sort; probably something rather primitive—a little brown, unclothed Nubian boy, I should think.

Calories Are Insignificant Compared to Hormones Think about this — if you exercise moderately for 1 hour, you might burn 350 calories. That’s equivalent to several teaspoons of salad dressing. No big deal! The real benefits of exercise occur one to two days later, but only if the environment is almost perfect. In other words, if you do things correctly and don’t violate the fatburning environment, you will burn fat. Fat-storing hormones can easily nullify the fatburning hormones. The worse off your hormone health, the more perfect the other factors need to be. What you eat before, during and after Any carbohydrates (except vegetables) will stimulate insulin, which nullifies the fatburning hormones. This means if you consume sugars 1 hour before or during exercise, you can inhibit the entire purpose of exercise — fat burning. Since fat burning can only occur in the absence of carbohydrates, consuming carbs 14 to 48 hours later can also inhibit fat burning. Drinking several alcoholic beverages can set the liver’s function back for days, preventing fat burning. Protein before workouts is best.2 Eat an egg, some nuts, a small piece of fish or some cheese before exercising. I had a patient who would reward herself for exercising by going to Dairy Queen every day and wondered why she wasn’t losing weight. I had another who would drink half a glass of wine before bed, at the same time working out intensely with no results — I wonder why? Consuming sugar, juice or refined carbohydrates before bed can inhibit fatburning hormones while you sleep. The important thing to remember is that a very small amount of carbohydrates through the day can keep you out of fatburning mode.

as scientifically sound health advice, “Everything in moderation” is as nourishing as white bread. The very people who need to eat more moderately are also the ones who seem to have the most difficulty actually doing so.

The single most important requirement to improve your fat metabolism and succeed with long-term weight management is to reduce the total amount of insulin you produce. High insulin levels promote fat storage and disease. Moderated insulin levels (typical of Primal Blueprint eating) stimulate fat burning and good health. It’s that simple.

From 'Creating True Peace' by Thich Nhat Hanh To better understand the practise of protection, please study the Five Mindfulness Trainings in Chapter 3, particularly the third, sexual responsibility. By practising the Third Mindfulness Training, we protect ourselves, our family, and society. In addition, by observing all the trainings we learn to eat in moderation, to work mindfully, and to organise our daily life so we are there for others. This can bring us great happiness and restore our peace and balance. Expressing Sexual Feelings with Love and Compassion Animals automatically follow their instincts, but humans are different. We do not need to satisfy our cravings the way animals do. We can decide that we will have sex only with love. In this way we can cultivate the deepest love, harmony, and nonviolence. For humans, to engage only in nonviolent sexuality means to have respect for each other. The sexual act can be a sacred expression of love and responsibility. The Third Mindfulness Training teaches us that the physical expression of love can be beautiful and transcendent. If you have a sexual relationship without love and caring, you create suffering for both yourself and your partner, as well as for your family and our entire society. In a culture of peace and nonviolence, civilised sexual behaviour is an important protection. Such love is not sheer craving for sex, it is true love and understanding. Respecting Our Commitments To engage in a sexual act without understanding or compassion is to act with violence. It is an act against civilization. Many people do not know how to handle their bodies or their feelings. They do not realise that an act of only a few minutes can destroy the life of another person. Sexual exploitation and abuse committed against adults and children is a heavy burden on society. Many families have been broken by sexual misconduct. Children who grow up in such families may suffer their entire lives, but if they get an opportunity to practise, they can transform their suffering. Otherwise, when they grow up, they may follow in the footsteps of their parents and cause more suffering, especially to those they love. We know that the more one engages in sexual misconduct, the more one suffers. We must come together as families to find ways to protect our young people and help them live a civilised life. We need to show our young people that happiness is possible without harmful sexual conduct. Teenage pregnancy is a tragic problem. Teens are not yet mature enough to understand that with love comes responsibility. When a thirteen-or fourteen-year-old boy and girl come together for sexual intercourse, they are just following their natural instincts. When a girl gets pregnant and gives birth at such a young age, her parents also suffer greatly. Public schools throughout the United States have nurseries where babies are cared for while their mothers are in the classroom. The young father and mother do not even know yet how to take care of themselves - how can they take care of another human being? It takes years of maturing to become ready to be a parent.

Someone starts out sedentary, overweight, and somewhat insulin resistant. They set out to improve their health and lose some weight by following a low-carb diet. It works great. They lose weight, their insulin sensitivity improves, and their energy is through the roof. They start exercising, which helps them lose some more weight, as well as build some lean muscle mass. Now they are really into it, and the frequency and intensity of their training increases. This individual is now at a healthy weight (or relatively lean), is exercising regularly, and has better insulin sensitivity. They are a completely different person, metabolically speaking, then when they started. But the problem is they are no longer properly fueling their body and recovering from their intense training sessions (which were once non-existent). They are starting to feel tired and fatigued in the gym, are always in a bad mood, are holding on to stubborn body fat, can’t sleep at night, get sick all of the time, and are maybe having some sexual performance and hormonal issues. Their diet no longer matches their new activity levels and current metabolic condition, because those have completely changed over time. If this person objectively looked at their situation and progress and listened to their own body and biofeedback, they would consider some dietary adjustments. A moderate-to-higher carb intake might be a better fit. But some people will cling to a diet that initially gave them good results, and got them from Point A to Point B, thinking it will get them from Point B to Point C. I’ve been there myself. Part of it is initial experience, part of it is marketing material, and part of it is pure emotion. It doesn’t always work that way for continued progress.

Sam’s Club, Trader Joe’s, and other discount stores that sell cheap supplements should not be your source for SAMe. Instead, look at GNC, local natural-food stores, or the Internet. You get what you pay for, and cheap SAMe doesn’t work. If the SAMe you’ve tried in the past wasn’t effective, don’t give up; try a different brand, preferably one recommended by a functional medicine doctor. SAMe is highly unstable and needs to be enteric coated and kept in a moderate-temperature storage facility. To take SAMe, start with 400 mg. on an empty stomach (thirty minutes before or ninety minutes after eating). If you don’t see an improvement in your mental and physical energy, increase your dose by 400 mg. each day—up to 1,200 mg.—until you do. I find it is best to take SAMe all at once, thirty minutes before breakfast. The method allows you to get a substantial morning boost that will often last through the day. You can take SAMe in divided doses if needed, but always on an empty stomach. Don’t take it past 3:00 p.m., as it may interfere with your sleep.

Wine @ 5. People in all Blue Zones (even some Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive nondrinkers. The trick is to drink one to two glasses per day with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.

The more we look at food as fuel and the more we take emotions out of eating, the more likely we are to moderate ourselves.

Resolution: Resolve to perform what you ought; perform without fail what you resolve"-was one of the rules for success framed by America's first "self-made" man.  These names of virtues, with their precepts, were: 1. TEMPERANCE. Eat not to dullness; drink not to elevation.    2. SILENCE. Speak not but what may benefit others or yourself; avoid trifling conversation.    3. ORDER. Let all your things have their places; let each part of your business have its time.    4. RESOLUTION. Resolve to perform what you ought; perform without fail what you resolve.    5. FRUGALITY. Make no expense but to do good to others or yourself; i. e., waste nothing.    6. INDUSTRY. Lose no time; be always employ’d in something useful; cut off all unnecessary actions.    7. SINCERITY. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly.    8. JUSTICE. Wrong none by doing injuries, or omitting the benefits that are your duty.    9. MODERATION. Avoid extreams; forbear resenting injuries so much as you think they deserve.    10. CLEANLINESS. Tolerate no uncleanliness in body, cloaths, or habitation.    11. TRANQUILLITY. Be not disturbed at trifles, or at accidents common or unavoidable.    12. CHASTITY. Rarely use venery but for health or offspring, never to dulness, weakness, or the injury of your own or another’s peace or reputation.    13. HUMILITY. Imitate Jesus and Socrates.

So now, even if I wanted to, I could not become a moderate person. Still, I love life and do not want my high-spirited personality to kill me, as it almost did in my youth. This is one reason that motivated me to discover

Despite consuming the same total calories on each diet, the participants burned about 325 calories a day more on the low-carbohydrate diet than on the low-fat diet, amounting to the energy expended in an hour of moderately vigorous physical activity. So the type of calories we eat can affect the number of calories we burn.

moderate alcohol consumption is linked to a long list of health benefits. We’ll leave it to others to decide if those health benefits come from the alcohol itself or the fact that moderate drinkers tend to do lots of things moderately, and are more likely to have the education and socioeconomic status linked to good health.

Attitude creates actions create results create destiny. Dan Buettner, author of Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, has traveled the world studying the everyday living habits of people who are healthiest and live the longest of anyone on the planet. Of all the factors possibly influencing health, vitality, and longevity, Buettner and his team compiled a list of nine. These people (1) live an active life, (2) cultivate purpose and a reason to wake up every morning, (3) take time to de-stress (appreciation, prayer, etc.), (4) stop eating when they are 80 percent full, (5) eat a diet emphasizing vegetables, especially beans, (6) have moderate alcohol intake (especially dark red wine), (7) play an active role in a faith-based community, (8) place a strong emphasis on family, and (9) are part of like-minded social circles with similar habits. As Buettner points out, physiological factors like exercise and diet play a role—but not as big a role as you’d expect. A big part of it is factors that have to do with attitude, habits of behavior, and who they associate with. And while we’re talking about positivity, let me clear up a common misconception about positive outlook, right here and now. Cultivating positive outlook does not mean you are always happy. It does not mean life never gets you down. It does not mean you walk around with an idiotic grin on your face even when you’re hurting, and it doesn’t mean living in denial, ignoring the realities of pain and struggle, or checking your brain at the door. People who cultivate a genuinely positive outlook go through tough times, too; when we’re cut, we bleed red blood just like everyone else.

list of his 13 virtues, taken from his autobiography, An American Life: Temperance. Eat not to dullness; drink not to elevation. Silence. Speak not but what may benefit others or yourself; avoid trifling conversation. Order. Let all your things have their places; let each part of your business have its time. Resolution. Resolve to perform what you ought; perform without fail what you resolve. Frugality. Make no expense but to do good to others or yourself; i.e., waste nothing. Industry. Lose no time; be always employ’d in something useful; cut off all unnecessary actions. Sincerity. Use no hurtful deceit; think innocently and justly, and, if you speak, speak accordingly. Justice. Wrong none by doing injuries, or omitting the benefits that are your duty. Moderation. Avoid extremes; forbear resenting injuries so much as you think they deserve. Cleanliness. Tolerate no uncleanliness in body, clothes, or habitation. Tranquility. Be not disturbed at trifles, or at accidents common or unavoidable. Chastity.

Encourage your loved one to eat a healthy diet, exercise regularly, maintain a reasonable weight, stop smoking, and consume alcohol in moderation. If you can’t get your fire fighter to cooperate, model a healthy lifestyle yourself. A new study of 4,700 couples showed that there is a strong association between the health of husbands and the health of wives. Married people tend to follow the same kinds of diets, for better or worse, or to smoke if their spouse does.

ichariba chode, a local expression that means “treat everyone like a brother, even if you’ve never met them before.” It turns out that one of the secrets to happiness of Ogimi’s residents is feeling like part of a community. From an early age they practice yuimaaru, or teamwork, and so are used to helping one another. Nurturing friendships, eating light, getting enough rest, and doing regular, moderate exercise are all part of the equation of good health, but at the heart of the joie de vivre that inspires these centenarians to keep celebrating birthdays and cherishing each new day is their ikigai. The purpose of this book is to bring the secrets of Japan’s centenarians to you and give you the tools to find your own ikigai. Because those who discover their ikigai have everything they need for a long and joyful journey through life. Happy travels! Héctor García and Francesc Miralles

As the concentration of wealth and power at the top increased, the Democratic Party faced cross-pressures that muddied its message and moderated its stances on economic matters. The Republic Party, in stark contrast, radicalized. Starting as a standard-issue center-right party, it mutated into an ultraconservative insurgent force, one that cast its lot with plutocracy even as plutocracy's rise endangered the economic security and opportunity of many of its voters.

The self-starvation cycle has been documented across time and cultures, including non-Western ones. In modern Western societies, concerns with fat and thinness are the main reason for weight loss and probably explain the moderate rise of Anorexia Nervosa incidence across the second half of the 20th century. However, cases of self-starvation with spiritual and religious motivations have been common in Europe at least since the Middle Ages (and include several Catholic saints, most famously St. Catherine of Siena). In some Asian cultures, digestive discomfort is often cited as the initial reason for restricting food intake, but the resulting syndrome has essentially the same symptoms as anorexia in Western countries.

Eat plenty of vegetables and fruits, but limit fruit juices and corn, and hold the potatoes. • Eat more good fats (these mostly come from plants) and fewer bad fats (these mostly come from meat and dairy foods). • Eat more whole-grain carbohydrates and fewer refined-grain carbohydrates. • Choose healthy sources of protein, limit your consumption of red meat, and don’t eat processed meat. • Drink more water. Coffee and tea are okay; sugar-sweetened soda and other beverages aren’t. • Drink alcohol in moderation, if at all. • Take a multivitamin for insurance, just in case you aren’t getting the vitamins and minerals you need from the foods you eat. Make sure it delivers at least 1,000 international units of vitamin D.

FAO scientists decided to measure people’s energy expenditures using the simplest metric possible, the physical activity level, or PAL.20 Your PAL is calculated as the ratio of how much energy you spend in a twenty-four-hour period divided by the amount of energy you would use to sustain your body if you never left your bed. This ratio has the advantage of being unbiased by differences in body size. Theoretically, a big person who is very physically active will have the same PAL as a small person who does the same activities. Ever since the PAL metric was conceived, scientists have measured the PALs of thousands of people from every walk of life and every corner of the globe. If you are a sedentary office worker who gets no exercise apart from generally shuffling about, your PAL is probably between 1.4 and 1.6. If you are moderately active and exercise an hour a day or have a physically demanding job like being a construction worker, your PAL is likely between 1.7 and 2.0. If your PAL is above 2.0, you are vigorously active for several hours a day. Although there is much variation, PALs of hunter-gatherers average 1.9 for men and 1.8 for women, slightly below PAL scores for subsistence farmers, which average 2.1 for men and 1.9 for women.21 To put these values into context, hunter-gatherer PALs are about the same as those of factory workers and farmers in the developed world (1.8), and about 15 percent higher than PALs of people with desk jobs in developed countries (1.6). In other words, typical hunter-gatherers are about as physically active as Americans or Europeans who include about an hour of exercise in their daily routine. In case you are wondering, most mammals in the wild have PALs of 3.3 or more, nearly twice as high as hunter-gatherers.22 Thus, comparatively speaking, humans who must hunt and gather all the food they eat and make everything they own by hand are substantially less active than average free-ranging mammals.

To what extent and in what circumstances physical activity shifts metabolisms thus offsetting efforts to lose weight remains to be elucidated, but the fact remains that many studies have shown that exercise, including walking, can lead to weight loss. But to do so, one needs to walk considerably more than half an hour per day for many months. In addition, people who exercise more may compensate metabolically, negating some of the effects of added physical activity. Finally, it truly is faster and it’s often easier to lose weight by dieting because everyone needs to eat but no one has to exercise, and not eating five hundred calories of energy-rich food (four slices of bacon) requires less time and effort than walking five miles a day. Please, I do not wish to trivialize how hard it is to exercise if one is unfit and overweight: it can be uncomfortable, unpleasant, and disheartening, and disabilities can make it challenging or impossible. But for those unwilling or unable to run, swim, or do other vigorous exercises, walking remains an inexpensive and pleasant way to get a moderate and useful dose of physical activity. Even more important, regardless of how one initially loses weight, keeping the weight off almost always demands physical activity. The majority of dieters who do not exercise regain about half their lost pounds within a year, and thereafter the rest typically creeps back slowly but surely. Exercise, however, vastly increases the chances of maintaining weight loss.49 One example of this payoff comes from an experiment conducted here in Boston. When doctors put 160 overweight police officers on low-calorie diets for eight weeks, some with and some without exercise, all the officers lost sixteen to thirty pounds (seven to thirteen kilograms) with the ones who exercised losing slightly more. But once the crash diet was over and the policemen went back to their normal diets, only the officers who continued to exercise avoided weight regain; all the rest regained most or all of the pounds they initially lost.50 Many other studies confirm that physical activity, including walking, helps keep those lost pounds off.51 Maybe those ten thousand steps a day aren’t such a bad idea after all….

However, moderate consumption of red wine does not raise insulin or impair insulin sensitivity, and therefore may be enjoyed.16 Up to two glasses a day is not associated with major weight gain17 and may improve insulin sensitivity.18 The alcohol itself, even from beer, seems to have minimal effects on insulin secretion or insulin resistance. It is sometimes said that you get fat from the foods you eat with the alcohol rather than from the alcohol itself. There may be some truth to that, although the evidence is sparse.

Here is the outline of my simple, actionable advice for healthy eating, which I describe in detail later in the book: • Eat plenty of vegetables and fruits, but limit fruit juices and corn, and hold the potatoes. • Eat more good fats (these mostly come from plants) and fewer bad fats (these mostly come from meat and dairy foods). • Eat more whole-grain carbohydrates and fewer refined-grain carbohydrates. • Choose healthy sources of protein, limit your consumption of red meat, and don’t eat processed meat. • Drink more water. Coffee and tea are okay; sugar-sweetened soda and other beverages aren’t. • Drink alcohol in moderation, if at all. • Take a multivitamin for insurance, just in case you aren’t getting the vitamins and minerals you need from the foods you eat. Make sure it delivers at least 1,000 international units of vitamin D.

Celebrate vegetables and fruits: Cover half of your plate with them. Aim for color and variety. Keep in mind that potatoes don’t count (see “The Spud Is a Dud” on page 167). THE HARVARD HEALTHY EATING PLATE Figure 1. The Harvard Healthy Eating Plate was created to address deficiencies in the USDA’s MyPlate. It provides simple but detailed guidance to help people make the best eating choices. • Go for whole grains—about one-quarter of your plate. Intact and whole grains, such as whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains (see chapter six). • Choose healthy protein packages—about one-quarter of your plate. Fish, chicken, beans, soybeans, and nuts are all healthy, versatile protein sources. Limit red meat, and try to stay away from processed meats such as bacon and sausage (see chapter seven). • Use healthy plant oils, such as olive, canola, soy, corn, sunflower, and peanut, in moderation. Stay away from foods containing partially hydrogenated oils, which contain unhealthy artificial trans fats (see “Trans fats,” page 83). If you like the taste of butter or coconut oil, use them when their flavor is important but not as primary dietary fats. Keep in mind that low-fat does not mean healthy (see chapter five).

. . .We have from the start been singing the virtues of necessity -- our bodily neediness -- can not only be humanized; meeting it knowingly and deliberately can also be humanizing. For those who understand both the meaning of eating and their own hungry soul, necessity becomes the mother of the specifically human virtues: freedom, sympathy, moderation, beautification, taste, liberality, tact, grace, wit, gratitude, and finally, reverence. The perfections of our nature are multiple. Accordingly, one should not expect that a single form of humanized eating will embody and nourish them all. Indeed, we have in this book visited a variety of dining forms that manifest in different ways the elevated faces of our humanity: feeding the stranger at our hearth; the well-mannered family supper; the convivial and witty dinner party; the inspiriting feast of the genius Babette; the wisdom-seeking symposium of Plato; the reverent ritual meal. Some forms of dining accentuate the just, others the noble, still others the playful, the artistic, the philosophic, or the pious. Yet each one reveals a common dignified humanity, differently accented and highlighted. Each displays what it means to be the truly upright and thoughtful animal.

take 1 gram (1,000 mg) of NMN every morning, along with 1 gram of resveratrol (shaken into my homemade yogurt) and 1 gram of metformin.7 • I take a daily dose of vitamin D, vitamin K2, and 83 mg of aspirin. • I strive to keep my sugar, bread, and pasta intake as low as possible. I gave up desserts at age 40, though I do steal tastes. • I try to skip one meal a day or at least make it really small. My busy schedule almost always means that I miss lunch most days of the week. • Every few months, a phlebotomist comes to my home to draw my blood, which I have analyzed for dozens of biomarkers. When my levels of various markers are not optimal, I moderate them with food or exercise. • I try to take a lot of steps each day and walk upstairs, and I go to the gym most weekends with my son, Ben; we lift weights, jog a bit, and hang out in the sauna before dunking in an ice-cold pool. • I eat a lot of plants and try to avoid eating other mammals, even though they do taste good. If I work out, I will eat meat. • I don’t smoke. I try to avoid microwaved plastic, excessive UV exposure, X-rays, and CT scans. • I try to stay on the cool side during the day and when I sleep at night. • I aim to keep my body weight or BMI in the optimal range for healthspan, which for me is 23 to 25. About fifty times a day I’m asked about supplements.

Use herbs and spices to impart mild or bold flavors to your recipes. International cuisines each have their own characteristic set of seasonings, which add flavor without the use of salt. You can add a moderate level of heat with ingredients such as black pepper, cayenne pepper, or crushed red pepper flakes. Vinegar and citrus ingredients such as lemon, lime, and orange are also terrific flavor enhancers. I love to use raw or roasted garlic to pump up the flavor when I cook.

Raw nuts and seeds—including pistachios, filberts, almonds, sunflower seeds, sesame seeds, walnuts, cashews, pecans, chia seeds, and flaxseeds Intact grains—including steel cut oats, millet, wild rice, buckwheat groats, and hulled barley Minimally processed grain or bean products—including sprouted breads, flaked or rolled grains (oatmeal), bean pasta, tofu, tempeh, unsweetened soy or nut milks in moderate quantities

In this study, people with 25-hydroxy vitamin D higher than 30 ng/ml showed insignificant decline; those with levels of 20 to 29 showed moderate decline; and those with levels less than 20 showed severe decline.

Thayer (1986), for example, has shown numerous times that moderate exercise—such as a brisk 10-minute walk—tends to increase subjective energy and, to a lesser extent, decrease tension for up to 2 hours after the exercise has been completed. Eating a small sugar snack, on the other hand, is associated with significantly higher tension just 30 minutes after the snack has been eaten. And although energy increases and tiredness decreases initially after the snack, both then reverse directions later so that by 2 hours after the snack, energy has decreased and tiredness increased beyond what they were to begin with

For all these reasons, melatonin is a great ally in preserving youth. It should be noted, however, that melatonin production decreases after age thirty. We can compensate for this by: ▪ Eating a balanced diet and getting more calcium. ▪ Soaking up a moderate amount of sun each day. ▪ Getting enough sleep. ▪ Avoiding stress, alcohol, tobacco, and caffeine, all of which make it harder to get a good night’s rest, depriving us of the melatonin we need.

The brutality of language conceals the banality of thought and, with certain major exceptions, is indistinguishable from a kind of conformism. Cities, once the initial euphoria of discovery had worn off, were beginning to provoke in her a kind of unease. in New York, there was nothing, deep down, that appealed to her in the mixture of puritanism and megalomania that typified this people without a civilization. What helps you live, in times of helplessness or horror? The necessity of earning or kneading, the bread that you eat, sleeping, loving, putting on clean clothes, rereading an old book, the smell of ripe cranberries and the memory of the Parthenon. All that was good during times of delight is exquisite in times of distress. The atomic bomb does not bring us anything new, for nothing is more ancient than death. It is atrocious that these cosmic forces, barely mastered, should immediately be used for murder, but the first man who took it into his head to roll a boulder for the purpose of crushing his enemy used gravity to kill someone. She was very courteous, but inflexible regarding her decisions. When she had finished with her classes, she wanted above all to devote herself to her personal work and her reading. She did not mix with her colleagues and held herself aloof from university life. No one really got to know her. Yourcenar was a singular an exotic personage. She dressed in an eccentric but very attractive way, always cloaked in capes, in shawls, wrapped up in her dresses. You saw very little of her skin or her body. She made you think of a monk. She liked browns, purple, black, she had a great sense of what colors went well together. There was something mysterious about her that made her exciting. She read very quickly and intensely, as do those who have refused to submit to the passivity and laziness of the image, for whom the only real means of communication is the written word. During the last catastrophe, WWII, the US enjoyed certain immunities: we were neither cold nor hungry; these are great gifts. On the other hand, certain pleasures of Mediterranean life, so familiar we are hardly aware of them - leisure time, strolling about, friendly conversation - do not exist. Hadrian. This Roman emperor of the second century, was a great individualist, who, for that very reason, was a great legist and a great reformer; a great sensualist and also a citizen, a lover obsessed by his memories, variously bound to several beings, but at the same time and up until the end, one of the most controlled minds that have been. Just when the gods had ceased to be, and the Christ had not yet come, there was a unique moment in history, between Cicero and Marcus Aurelius, when man stood alone. We know Yourcenar's strengths: a perfect style that is supple and mobile, in the service of an immense learnedness and a disabused, decorative philosophy. We also know her weakness: the absence of dramatic pitch, of a fictional progression, the absence of effects. Writers of books to which the work ( Memoirs of Hadrian ) or the author can be likened: Walter Pater, Ernest Renan. Composition: harmonious. Style: perfect. Literary value: certain. Degree of interest of the work: moderate. Public: a cultivated elite. Cannot be placed in everyone's hands. Commercial value: weak. People who, like her, have a prodigious capacity for intellectual work are always exasperated by those who can't keep us with them. Despite her acquired nationality, she would never be totally autonomous in the US because she feared being part of a community in which she risked losing her mastery of what was so essential to her work; the French language. Their modus vivendi could only be shaped around travel, accepted by Frick, required by Yourcenar.

Rabbit Illness I suggests recording the following possible signs when a rabbit has eaten a toxic plant: abdominal tenderness, hemorrhage, difficulty breathing, depression, diarrhea, anorexia, mouth irritation, pain, convulsions, vomiting, weakness, and death. If your rabbit likes to dig, I recommends removing dormant bulbs and filling your flower beds with rabbit-safe plants. How about a or a dedicated burrowing area or container full of plants and vegetables your rabbit can eat? For more rabbit enhancement tips, contact our pet lover team. Rabbit Safe Flowers and Plant Rabbit-safe plants include chickweed, clover, chamomile, dandelion, nasturtium, nettle, rose, pansy, marigold, and sunflower. Rabbit-safe garden vegetables include kale, romaine lettuce, bok choy, carrot greens (carrots themselves are high in sugar, so eat them in moderation), basil, and broccoli greens. Now you’re ready to start a sunny day by looking around your garden and plucking all the plants that could get your rabbit in trouble.

Are these people who call themselves warriors simple and austere, or dependent on and attached to material things, living unnecessarily complicated lives? Simple lifestyles, disciplined surroundings, and a healthy existence characterized by cleanliness and organization are the traits of a warrior. • Are they kind and generous, living for others, especially the poor, in what Buddhist teachers call accepting responsibility for being “the strength of the weak” instead of living a showy, braggart, and arrogant life? • Are they accustomed to self-sacrifice? Do they have a fit body, do physical training, and eat a moderate and healthy diet of natural foods, as oppose to living the slovenly and poisoned lives expected of colonized beings? • Do they benefit from some form of spiritual introspection that deepens their existence beyond the fast-paced, frenetic, and essentially meaningless modern lifestyle of the mainstream? • Do they have self-control and self-discipline? • Have they conquered their rage and do they engage challenges without anger but with non-violence, forbearance, and the oft-derided but very warrior-like trait of stoicism? • Are they honest people who keep their word? Do they believe in and practice integrity and democracy and all dealings with other people? • Are they incorruptible in public affairs and sincere in their private lives? In contrast to the hypocritical self-serving ethic of contemporary politics, do they truly serve the people? • Do they understand and respect the power of words? Or do they tell lies, speak maliciously, use sharp or harsh words, or engage in useless gossip? Colonial beings use words to harm, destroy, and divide; warriors use words to restore harmony to situations. • Are they moral? Or are they, like for too many of our people, abusive or prone to stealing? Does the use of drugs or alcohol caused them to lose control, leading to further abuses of their senses and a crazed or obsessively damaging sexuality? • Are they humble? Warriors are students in search of knowledge and recognize that the world is full of teachers and mentors. Warriors seek to place themselves as humble learners in the care of learned elders and mentors, recognizing that the mentor knows more than they do. Unlike the precocious, the know-it-all , and the smart ass, the knowledge-seekers lead exemplary lives based on their growing understanding and do not hoard or profit from what they have gained on the warrior’s journey. • Is their life-goal spiritual enlightenment and empowerment? Not money, not revenge, not prestige and status, but the cultivation of the ability to bring enlightenment and power to others, to have the capacity to bring back balance in the world and in people.