Eight years ago I was a junk food addict¹. The delivery drivers from Papa John's and the Chinese food joint could have found their way to my house blindfolded². You could say that I ordered takeout with such frequency that my dialing finger practically started to evolve into the shape of a phone key.

I was sloppy³, blotchy⁴ and bulging⁵ out of my jeans. I was constantly either tired or wired and you could have literally⁶ played 'connect the dots' with a crayon on my face; I had a ton of zits.

Today I am slimmer than I have ever been, healthier than I have ever been and, although I am 36, I often get 'carded' when going into bars as I am taken for over TEN YEARS younger. I also no longer have acne. It's true, every word.

I don't diet. I don't count calories and rarely go hungry. In fact, my cholesterol⁷ numbers could win me awards. Oh, and I have been this way consistently since I made the change - eight years ago. Annoying? I know.

The thing is - it's so easy, its laughable. In addition to some form of simple exercise regimen, these ten daily habits worked into your routine can provide you with optimum health, beautiful skin and a trim waistline. It's not a diet; I didn’t read it anywhere. It's really just common sense that no one seems to follow.

1. White is Not Right:Having a love affair with white bread, white potatoes and white rice? Kiss them goodbye. Although you were taught otherwise, breads and cereals made from white flour are not good for you. White flour simply breaks down into sugar. Not only is too much sugar bad for you, you ultimately crash as quickly as you peak and therefore you are hungry again in no time! Guess what. You eat more and more until you fall asleep. In the morning, you wake up and have a muffin and start the process all over again.

Avoid 'enriched flour' products. Always stick to brown products: whole wheat bread, sweet potatoes and brown rice, etc. It's better for you, will keep you satisfied longer and - you won't have that 'puffy' look in your face (ladies, you know what I mean).

2. Green Tea -Youth in a Glass: Apart from being exceptionally tasty - drinking green tea could be likened to drinking from the fountain of youth. It's probably the best thing you can do for your body on a regular basis. It is jam packed with antioxidants and is known to fight cancer, rheumatoid arthritis⁹, high cholesterol levels, cardiovascular disease, infections and strengthen immune function. Try to drink around 3-5 cups a day, add a twist of lemon for extra zing.

3. Go Nutty for Nuts:Remember I said it's not a diet? Stop worrying about nuts being fattening¹⁰; forget calories. Scientific evidence suggests (but does not prove) that eating a handful of nuts daily will give you less probability of heart disease. Nuts are rich in fiber¹¹, and antioxidants and high in Omega 3 (the good fats shown to lower LDL cholesterol). Personally, I have a handful of walnuts¹², almonds, pecans and 2 Brazil nuts each morning, with my coffee. (Yes, I do drink coffee).

4. Get Smiley with Omega 3:I mentioned it briefly¹³ above. You can get Omega 3 from nuts, various vegetables and most importantly fish such as herring, mackerel, sturgeon, and anchovies¹⁴. You can also take them in supplement form. What will it do for you? Well, where do I start? It’s a natural anti-inflammatory for preventing arthritis, prostatitis and cystitis, for starters. It boosts your brain function and your intelligence; improving memory, recall, reasoning and focus. It's recommended highly for children too. It wards⁸ against depression and generally raises your mood and if that wasn't enough, it lowers cholesterol and blood pressure and reduces the chance of blood clots¹⁵. Last but not least, it also reduces the chances of breast, colon¹⁶ and prostrate¹⁷ cancer. All in all, daily intake¹⁸ of omega three should raise your life expectancy¹⁹ significantly and make you feel happy, pappy and much less wacky, which can't be bad.

5. Avocado is your Best Friend:You are probably thinking right now, this whole list is full of fat (!!). It is - but it's GOOD FAT. And, if eaten in proportion, it won't make you fat; that's a promise. I eat half an avocado every day. Avocado is considered the world's healthiest fruit, because of its nutrient²⁰ contents such as vitamin K, dietary fiber, potassium, folic acid, vitamin B6, vitamin C and copper²¹. Health benefits include lowered chance of heart disease, stroke, cancer and Alzheimer's disease; keeping you young, fit and fabulous²². Need I say more?

My next five rules are not about food, but habits. Here goes:

6. Reverse your Meals:Most people don't eat breakfast, have a sandwich for lunch and gorge²³ on a big dinner. This my friends is waistline suicide. Its been said a million times before, but eating a big breakfast, a smaller lunch and a tiny dinner will do WONDERS for your jean size. Also, try not to eat after 9pm. Can you possibly imagine the joy of going to bed on a stomach that is not bloated or having to concentrate on digesting that rack of lamb you just ate? For one, you will sleep better and secondly, you'll wake up with a healthy appetite. Can you remember the last time you were really hungry? It's a wonderful feeling.

7. The 80/20 Rule:Eat healthy 80 percent of the time - the other 20 percent - eat whatever the hell you like (but not after 9pm). The whole point of eating well for the long term (your whole life) is knowing that you can also have whatever you want sometimes and that yes, a little bit of what you fancy really does do you good. So - how about eating healthy Monday to Friday and saving the fun for the weekend? Works for me.

8. Visualize²⁴ Yourself as Perfect:I believe in the power of the subconscious²⁵ mind. Think of yourself as a sophisticated machine. If you only put the best possible ingredients into that machine body, it will work flawlessly. Concentrate on this image and enjoy the knowledge that you are running at your optimum. It's exciting. It will also inspire you to keep at it, daily.

9. Exfoliate your Skin:Getting a facial scrub and using it twice a week can take YEARS off your face, really. Removing all that dead skin hanging around, you'll be stunned²⁶. Dark patches, grey areas… scrub it away for a fresh face you won't recognize. Try it and see. Men, you too. Ladies, try sleeping with coconut²⁷ oil on your face at night. Put it on half an hour before you go to bed so that it sinks in. It won't give you zits and it will make your skin look AMAZING. You can buy it in any health food store.

10. Love Yourself - with a Passion:This is so corny, but it's really at the core of everything. Being happy with who you are, embracing life with a smile, getting excited about the little things can take YEARS off of you. It shows in your face. Love your life, love your spouse²⁸, appreciate everything you have. Wake up and get excited to be alive. If you can't do it naturally, fake it until you make it - You will make it. Look at the faces of people around you. Find two people of the same age with drastically different approaches to life. Chances are, the one with the brighter outlook looks years younger. Try it and see.

So, those are my tips for looking great, feeling great and being great.

It works. Simple as that.

八年前，我对“垃圾食品”简直到了痴迷的程度，我时常叫外卖，Papa John's（约翰爸爸快餐店）和中餐连锁店的外卖送餐员即使闭着眼睛也能找到我家。可以说，频繁按动叫外卖的电话号码，我的手指也快变成电话的按键了。

我浑身沾满食物残渣，到处是赘肉，肥大的身躯像是硬塞进牛仔裤里。我经常觉得累而且浑身缠着电话线（叫外卖）你甚至可以用蜡笔在我脸上玩“连点”游戏，天啊！那时我脸上净是痘痘。

现在的我比以前苗条健康的多。尽管我已经36岁，但有时去酒吧还被叫出示身份证，因为我看上去至少比实际年龄年轻10岁。我不再长粉刺了。这是真的，句句属实。

我不节食，不计算食物的卡路里，也很少饿肚子。实际上，我的胆固醇高的可以让我拿奖。哦，在8年前开始改变时我一直这样。令人讨厌吧？确实是。

减肥的关键是-很简单的，甚至是好笑的。每天遵守十个日常小习惯加上合理的膳食会让你保持健康，拥有漂亮的肌肤和紧致的腰部曲线。这绝不是节食；我并不提倡节食。它们确实是常识，一些似乎没人遵守的常识。

1. 白色的食物并不一定是好的：喜欢吃白面包，土豆和米饭吗？和它们说再见吧。除非有人教你说白色的食物是健康的，但面粉制成的面包和麦片实在与人无益。面粉仅仅会分解成糖。过多的糖不仅有害，而且当体力消耗达到最大时，你很快就会支持不住，所以不一会儿就会觉得饿！那又会怎样呢？你就会越吃越多，直到你睡去。第二天当你醒来，吃一个松饼，然后又会这样恶性循环。

避免‘富含面粉’的食物。永远坚持吃褐色的食物；全麦面包，红薯和糙米，等等。它们对你的健康有益，会让你具有长时间的饱足感-你的脸看上去不会‘肥嘟嘟’的（女孩子该知道我的意思吧）。

2. 绿茶-盛在杯子里的青春：除了良好的口感-喝绿茶就像饮用不老泉的泉水。喝绿茶确实是可以保持健康的最常见方法。绿茶中含有抗氧化剂，这是众所周知的能防止癌症的物质，同时它还能降低得风湿性关节炎，高胆固醇，心血管疾病和传染病的概率，并且增强人体免疫力。每天喝3-5杯绿茶为宜，当然你可以再挤点柠檬汁来增加口感。

3. 爱上坚果：还记得我说过这不是节食吗？不用担心坚果会让你发胖；忘掉卡路里吧。科学研究的证据暗示（而不是证实）了每天吃一把坚果会减少患心脏病的几率。坚果富含纤维，抗氧化物和高量的欧米加3（一种可以降低胆固醇的有益脂肪）。拿我来说，我每天早晨会吃一把坚果，里面有核桃，杏仁，大胡桃和2颗巴西果，再喝一杯咖啡。（是的，我很爱喝咖啡）。

4. 对欧米加3微笑：欧米加3的情况在上面已经大致介绍了。它主要含在坚果，各类蔬菜和大多数主要的鱼类中，如：青鱼，鲭鱼，鲟鱼和多数鱼类。你还可能以补充的形式摄入欧米加3。那么，它有什么作用呢? 嗯，我从何说起呢？首先，它是天然的抗炎物质，可以预防关节炎，前列腺炎和膀胱炎。其次，它能加快脑动力提高智力；改善记忆力，提高大脑回忆，逻辑和集中精力的能力。特别推荐儿童食用。它还能抗抑郁，如果心情不好的话，它能使这种情况得到改善。另外，通过降低胆固醇和血压，它减少了血栓形成的可能性。最重要的是，它还能降低人们罹患乳腺癌、结肠癌和身体衰竭症的几率。总而言之，每天摄入欧米加3可以大大延长寿命，使你开心，浑身舒畅，觉得正常，总之感觉并不赖。

5. 鳄梨是你的好朋友：你现在可能在想，鳄梨充满了脂肪（！！）。是的-但是，它是有益的脂肪。而且，只吃某个部分是不会让你发胖的；我保证。我每天吃半个鳄梨。鳄梨是全世界公认的最健康的水果，它营养丰富，含有维他命K，食物纤维，钾，叶酸，维他命B6，维他命C和铜。这些让它具有降低罹患众多疾病几率的作用，如：心脏病，哮喘，癌症，老年痴呆症；它使你青春不老，保持身材和精力充沛。还需要我多说吗？

接下来的5条规则不是关于食物的，而是习惯。它们是：

6. 调整你的三餐：许多人不吃早饭，中午只吃个三明治了事，而一到晚上就大餐一顿。这样做的后果就是无可救药的发胖。虽然这是老生常谈，但是丰盛的早餐，少一点的午餐和更少量的晚餐确实能让你的牛仔裤大不止一号。另外，在晚上9点之后就别再吃任何东西了。想象一下，上床时胃没有任何负担，它不用集中血液来消化你才吃的烤羊肉，这是多么快乐的事啊！首先你会睡得更好，第二，当你醒来时，你会有一个好胃口。你还能记得最近一次饿得感觉么？那真是太美妙了。

7. 80比20法则：每次只吃8成饱-另外的2成，随便你吃什么来满足自己（但绝不在晚9点后进食）。长期（一生）这样做是明智的，当然你可以偶尔吃点自己想吃的任何东西，吃一点确实对身体有好处。那么-不妨这样，周一到周五正常饮食，到周末可以小小的放纵一下。对我来说，这样很有效。

8. 假设自己是完美的：我相信潜意识的作用。想象自己是一台复杂的机器。如果你将最好的部件装入这台机器，它将完美的运作。集中精力想象着这样的画面-现在的你是最棒的，并且陶醉其中，这是让人激动的。它将激发你想每天都保持这种状态的决心。

9. 去死皮:买一把面刷，每周用两次，这确实能让你年轻不少。去除死皮，你会变的容光焕发。把黑皮屑，暗色区域……统统刷掉，呈现眼前的将是一张光鲜的脸，你自己都不敢认。试试看。男士们也不妨一试。女孩子们可在脸上涂抹椰子油入睡。在睡前的一个半小时涂抹，让油可以充分的进入皮肤。它让你的脸不再长痘痘，皮肤也变得超好。你可以在任何健康食品店买到它。

10. 爱自己-充满热情：这听起来会有些老土，但它确实是一切的核心。快乐的作自己，微笑着拥抱生活，对小小的事都感到新奇会让你年轻。这些都会在你的脸上表现出来。热爱生活，热爱伴侣，感激你拥有的一切。每天醒来为了还活着而激动。如果你不会自然的这样做，那么先假装，直到你能自然而然的流露-你一定会做到。看看周围人的面孔。找出两个年龄相仿，但生活方式却截然不同的人来。结果可能是，那个有着较好前景的人会比另一个看起来年轻许多。试试看就知道了。

好了，这些就是我总结出的让你看起来更棒，感觉更好，变的更美的小贴士。

它们绝对奏效，而且简单易行。